How many cups of coffee a day is still okay?
Your daily dose of coffee
Caffeine, the active ingredient in coffee, is the most commonly consumed psychoactive substance in the world. Thecaffeine content of coffee varies widely, ranging from 50 mg to 400 mg per cup. A small cup of coffee you make at home may have around 50 mg. But a large coffee (475 ml) at the Starbucks coffee chain, for example, contains over 300 mg. In general, an average (240 ml) cup of coffee offers around 100 mg of caffeine.
Recommended daily intake of caffeine
According to the FDA (Food and Drug Administration) ,the ideal maximum amount for healthy adults that should have no negative effects is 400 mg of caffeine per day - which is about 4 cups (945 ml) of coffee.
Generally ,300-400 mg is givenas the recommended daily dose of caffeine for an individual. This safe limit is based on a calculation of the amount of caffeine per average body weight of a person.
When calculating your daily caffeine intake, don't just count cups of coffee. Remember that there are many other sources of caffeine, such as in tea, soft drinks and energy drinks, in chocolate, and in some medications.
Caffeine in a cup of espresso, cappuccino or drip coffee
Filtered coffee is one of the most popular beverages, especially in the USA and Europe. It is popular in the home as it is easy to prepare, especially with the use of an automatic drip machine. One cup of filtered coffee of about 250 ml contains about 140 mg of caffeine. A batch of espresso is made from 8-10 grams of ground coffee and the resulting drink is about 30 ml. Espresso contains about 63 mg of caffeine. A double dose of espresso therefore contains about 125 mg of caffeine. Although espresso has more caffeine per volume than, for example, filter coffee, it usually contains less per serving because espresso portions tend to be small. Both Cappuccino and Caffe Latte are based on espresso and are supplemented only with milk. The milk itself contains no additional caffeine. All coffee drinks that are based on espresso contain the same amount of caffeine as a regular espresso. This also applies to lungo or americano, for example.
Drippers are the best friends of coffee drinkers who want to get plenty of energy with their coffee in addition to great taste. Image source: Spa Coffee
All espresso-based coffee drinks contain the same amount of caffeine as a regular espresso. This is also true for a lungo or an americano, for example.
Instant coffee and its caffeine content
Instant coffee is made from coffee beans that have been freeze-dried or spray-dried. Instant coffee is quick and easy to prepare. Just pour hot water over it. However, it is better not to talk about the quality of the coffee. The only possible advantage is that it generally contains less caffeine. One cup of instant coffee contains approximately 30-90 mg.
Caffeine tolerance. Where is your maximum limit?
Various genes have been discovered that affect people's sensitivity to caffeine. These genes affect enzymes that break down caffeine in the liver and receptors in the brain. The effects of caffeine on sleep may be influenced by genes encoding adenosine A2A. Some people can drink coffee and go to sleep immediately, while others cannot fall asleep for a long time afterwards. Caffeine sensitivity is highly variable and depends on genes.
It is important to note that medical conditions can affect caffeine sensitivity. If you suffer from anxiety, panic disorder, cardiac arrhythmia, or have high blood pressure, diabetes, or other health conditions, you may tolerate less caffeine. To learn more about your personal coffee tolerance and genetic predispositions formetabolizing caffeine, talk to your doctor.
A cup of coffee in pregnancy?
In pregnant women, caffeine can cross the placenta to the fetus. However, the fetus has problems metabolizing caffeine. Some studies have linked high caffeine intake during pregnancy to an increased risk of miscarriage, premature birth, and lower birth weight.
It is generally recommended that pregnant women limit their intake to 100-200 mg of caffeine per day. However, many experts recommend avoiding coffee altogether during pregnancy.
How much caffeine does a cup of decaffeinated coffee have?
Although the word decaffeinatedis in the name , it does not mean absolute zero caffeine in the content of such coffee. Decaffeinated coffees can contain amounts of caffeine ranging from 0-7 mg per cup. Which is a small amount, but still needs to be taken into account.
Also, for pregnant women or breastfeeding mothers, there is a way to have your coffee moment without putting the baby at risk from caffeine. Our coffee is decaffeinated in a natural way using sugar cane, and you can also give it in a package with organic tea and artisan chocolate as a gift for pregnant women. Image source: Mirka Vnenková, Lazenskakava.cz
What happens when you exceed the maximum daily limit of caffeine?
If you drink too much caffeine during the day, you may experience physical and psychological difficulties such as:
- restlessness
- anxiety
- dizziness
- upset stomach
- irritability
- insomnia
- increased heart rate
- shivering
If you experience these symptoms after drinking 1 cup of coffee, you may be overly sensitive to caffeine. In that case, you should consider reducing your intake or avoiding caffeine altogether. Problems associated with higher caffeine intake are usually short-lived and will subside once you adjust your caffeine intake to your personal limit.