Typically, about 300 to 400 milligrams of caffeine (about four cups of coffee) is considered safe adult consumption. A new review of almost 750 studies on food and chemical toxicology is mandatory, but there is a bit more room for manoeuvre. After extracting data from the vast data, the review found that consuming up to 400 milligrams of caffeine a day did not lead to negative health outcomes for most adults. And again, if you’re worried, four cups of coffee. For healthy pregnant women, the review found that 300 mg of caffeine per day was acceptable, for children and adolescents, 2.5 milligrams per kilogram of body weight per day.
The U.S. food and drug administration drinks about 300 milligrams of caffeine a day on average, not many, and in the “safe” range. For reference, starbucks’ high coffee contains about 260 mg of caffeine, while large coffee contains about 330 mg of caffeine. Dunkin’Donuts coffee has 150 milligrams; One medium has 210 milligrams; And a large one has 300 milligrams. A 12-ounce coke contains 34 milligrams of caffeine. Energy drinks are different – the average five-hour energy contains 215 milligrams of caffeine, but its ingredients are not caffeine and have an abnormal effect on heart health and blood pressure.
This review makes the science of caffeine more specific, especially in relation to a large number of studies. Here are the most compelling reasons to limit your caffeine intake to 400 milligrams per day:
Consuming about 400 milligrams of caffeine a day has nothing to do with fractures or falls, especially when adults have enough calcium. It also has no effect on bone density.
400 milligrams of caffeine did not increase the risk of cardiovascular death. It usually raises blood pressure, but it’s not worth paying attention to. It is also not directly related to adverse effects. In addition, daily activities such as exercise also increase blood pressure. Cholesterol was not affected either.
The 400 milligrams of caffeine did lead to a small increase in anxiety – although that depends on the individual – and did not add to the anger and hostility, or confusion. There was no measurable increase in the risk of 400 milligrams of depression, and for most adults, it had nothing to do with a headache. In general, sleep is not affected by 400 milligrams of caffeine – depending on time and individuals, of course.
The study found that 400 mg of caffeine had no adverse effect on male reproductive health (i.e. sperm count, semen quality) and that women’s fertility was unaffected.