According to the World Health Organization (WHO), the safe daily dose of caffeine for a healthy adult is approximately 400 mg per day. This is equivalent to 4–5 cups of coffee, depending on its strength.
For pregnant women and people with hypertension or cardiovascular diseases, it is recommended to reduce caffeine intake to no more than 200 mg per day.
Does Body Weight Matter?
The safe dose of caffeine can also depend on body weight. In general, 5–6 mg of caffeine per kilogram of body weight is considered acceptable. As a result, slimmer individuals should be especially cautious, as even a few cups of coffee may be excessive for them. Sensitivity to caffeine may also increase with age, particularly after the age of 50.
Individual Sensitivity Is Key
It is important to take individual reactions into account. Some people feel the effects of caffeine even at low doses, while others require more. In addition, caffeine is found not only in coffee, but also in:
Energy drinks: 80–150 mg per can
Dark chocolate bar: up to 30 mg
A serving of cocoa: 5–15 mg
If you have already consumed 2–3 cups of coffee, it is advisable to avoid energy drinks or caffeine-containing combination medications to prevent exceeding the recommended dose.
People who are sensitive to caffeine or who monitor their blood pressure should carefully read the ingredient lists of beverages and medications to avoid unintended overconsumption.
