How Much Caffeine Is Too Much?

Caffeine is a stimulant that is present in several beverages as well as certain types of processed foods. A high content of caffeine is usually present in regular coffee, colas, certain types of tea and bitter chocolate. Some health experts also refer to caffeine as a drug, because it can be highly addictive. In fact people who consume regularly foods or beverages that are high in caffeine do not even realize that they are getting addicted to the substance. It is only when they do not get the daily dose that they are used that they become aware of the fact that they are hooked on to it.


In fact there are several other harmful effects of caffeine, apart from the fact that it is addictive. Therefore, caffeine should be avoided as far as possible.

Harmful effects of caffeine

Consuming a small amount of caffeine once in a while should not lead to any adverse caffeine side effects in a person. However, it takes the body at least 24 hours, to flush out the harmful effects of caffeine.


Therefore, consuming large amount of coffee or cola on a daily basis can definitely lead to problem. Given below is a list of some of the most harmful effects of caffeine:

• It leads to sleeping problems and could also cause insomnia
• The adrenal glands get stimulated, which pump up the stress hormones. These hormones can stay elevated fro up to 18 hours, after the consumption of caffeine
• The body could lose manganese and calcium, because of drinking a high amount of coffee
• Caffeine elevates the levels of cortisol, in addition to the stress hormones
• The aging process of the body speeds up, because the production of the anti-aging hormones, as well as DHEA reduces
• The digestive system and the immune system get suppressed and eventually impaired, which is one of the common too much caffeine side effects.



• Caffeine could lead to an increase in weight, as it causes the liver to release a higher amount of fat and sugar in the bloodstream
• It is possible for the blood vessels to get constricted which reduces the flow of oxygen to the brain and other important organs in the body. • The tension in the muscles increases because of caffeine, leading to body pain and muscle aches.
• The levels of insulin the body are spiked, because of which the levels of sugar in the blood go extremely high.



• Caffeine may raise the level of adrenalin in the body temporarily, but when the adrenalin rush wears off, symptoms like fatigue, irritation, confusion and even headaches may be experienced.

How much caffeine is too much?

Consuming a moderate amount of caffeine in the form of tea or coffee is alright, as long as the consumptions remains between 200 mg to 300 mg of caffeine in the day, which is equal to around two to three cups of coffee each day. Unfortunately, most caffeine addicts tend to consume around 600 mg of caffeine in the day.

Caffeine’s effects are desired by all, but when consumed in excess it can be harmful to the body. Caffeine helps to eliminate the tired foggy feeling and lifts your mood in less than an hour after its consumption. It is the most popular behavior-altering drug and is used by 9 out of 10 Americans to drive away fatigue. Moderate caffeine consumption (200-300mg) is not harmful for most of the healthy individuals, but due to some circumstances like use of some medications or caffeine sensitivity, a person might need to limit his/her caffeine consumption.

If you are experiences any of the incidences mentioned below you need to trim your caffeine consumption.

1. Symptoms - caffeine when consumed in unhealthy amounts can cause anxiety, headaches, irritability, restlessness, muscle tremors, nausea, diarrhea or other gastrointestinal problems, sleep disturbances and abnormal heart rhythm.
2. Caffeine sensitivity - will depend on body mass, regular caffeine consumption, stress, age smoking or other health conditions. There is a simple rule for people with caffeine sensitivity – the more caffeine sensitivity you have, the less caffeine you consume.
3. Caffeine and sleep – sleep deprivation due to caffeine consumption can affect the health in a negative way. It can cause mood swings, impaired memory, lack of concentration, poor performance and may disturb your day time functions. Caffeine may also interfere with deep sleep by waking you number of times in the night. Eight hours before your desired bedtime, avoid any caffeinated beverages.
4. Medications negative interaction – some type of antibacterial medications may interfere with caffeine breakdown and remain for a longer time in the body. Theophylline (a bronchodilator) taken along with caffeinated beverages and foods can cause ill effects like nausea, vomiting and heart palpitations. Ephedra (an herb) although banned by Food and Drug Association in medical preparations, may be present in some herbal teas, when used along with caffeine can be detrimental for health.

1. Reduce gradually, about 25% of your total caffeine consumption every week. For this you can use smaller serving size or can combine decaffeinated beverages with caffeinated ones.
2. Brew coffee or tea for less time while preparing, or choose herbal teas where caffeine is absent.
3. There are chances that unknowingly you might consume more caffeine, to avoid this check the nutritional label on the products for caffeine content before you consume them.
4. Include healthy options like fresh fruit juices, water, milk, flavored seltzer, decaffeinated soda or tea instead of caffeinated beverages, soft drinks, sodas and other caffeine rich drinks.