Daily Caffeine Limit | Safe Caffeine Intake by Age and Health Status
Find out how much caffeine is safe to consume daily based on your age, pregnancy status, and health conditions. Includes FDA, WHO, and EFSA guidelines with risk thresholds. Free tool.
Recommended Daily Caffeine Limits
Major health and regulatory bodies have established evidence-based guidelines for safe daily caffeine consumption. These recommendations are based on comprehensive literature reviews of cardiovascular effects, anxiety, sleep disruption, bone density, and reproductive outcomes.
Daily Caffeine Guidelines by Population
| Population Group | Recommended Maximum | Source | Notes |
|---|---|---|---|
| Healthy adults | 400 mg/day | FDA, Mayo Clinic | Equivalent to ~4 cups of drip coffee |
| Healthy adults | 400 mg/day | EFSA (European Food Safety Authority) | For single doses: 200 mg max (away from physical activity) |
| Pregnant women | 200 mg/day | ACOG, NHS | Associated with miscarriage and low birth weight above this level |
| Breastfeeding women | 200–300 mg/day | AAP, NHS | Caffeine passes into breast milk; infant sensitivity varies |
| Adolescents (12–18 yrs) | 100 mg/day | American Academy of Pediatrics | Energy drinks strongly discouraged |
| Children (4–6 yrs) | 45 mg/day | Health Canada | Equivalent to ~1.5 cans of cola |
| Children (7–9 yrs) | 62.5 mg/day | Health Canada | Many sodas already approach this limit |
| Children (10–12 yrs) | 85 mg/day | Health Canada |
Health Conditions Requiring Lower Caffeine Intake
| Condition | Recommended Limit | Reason |
|---|---|---|
| Anxiety disorders | Minimize or eliminate | Caffeine elevates cortisol and exacerbates anxiety symptoms |
| Cardiac arrhythmia | Consult cardiologist; often ≤200 mg | Caffeine can trigger palpitations and arrhythmia episodes |
| Hypertension | ≤200 mg/day | Caffeine raises blood pressure 3–4 mmHg acutely |
| Osteoporosis | ≤300 mg/day with adequate calcium | High caffeine may slightly increase urinary calcium excretion |
| GERD / acid reflux | Minimize; monitor symptoms | Caffeine relaxes lower esophageal sphincter, worsening reflux |
| Insomnia | Stop by noon; minimize total intake | Half-life means significant levels persist into nighttime |
| Taking certain medications | Consult pharmacist | Interactions with ephedrine, MAOIs, some antibiotics (quinolones) |
Signs You Are Consuming Too Much Caffeine
The FDA notes that toxic caffeine effects typically begin around 1,200 mg (1.2 grams) consumed rapidly. More commonly, excessive daily consumption (above 400–600 mg) may cause: anxiety and nervousness, insomnia or disrupted sleep, heart palpitations, headache, increased urination, muscle tremors, irritability, and digestive issues. If you experience these symptoms, gradually reduce intake by 50–100 mg every 1–2 weeks to avoid withdrawal headaches.
Frequently Asked Questions
Can caffeine overdose be fatal?
Yes, though it requires extremely high doses. The estimated lethal dose is approximately 10 grams (10,000 mg) in adults, which is very difficult to reach from beverages alone. However, pure caffeine powder (sold as a supplement) is extremely dangerous — the FDA has warned against it because one teaspoon contains approximately 3,200 mg of caffeine. Caffeine overdose deaths have been documented from powdered caffeine products.
Does caffeine tolerance reduce its health risks?
Regular caffeine consumption does reduce some acute effects (reduced alertness boost, less pronounced blood pressure spike) through tolerance, but does not eliminate the sleep-disrupting effects. Research shows that habitual coffee drinkers still experience reduced sleep quality from caffeine consumed in the afternoon, even if they feel less wired subjectively.