Caffeine can be found in many foods and drinks we consume and it is a naturally occurring stimulant. Many of us struggle without our morning coffee, but too much caffeine can cause a range of side effects. So how much caffeine should we be having and how do you tell when you've had too much?
RESEARCH:
Caffeine like must substances has been studied and evaluated to ensure that it is safe for human consumption, that research tell us:
- It is recommended that adults consume no more than 400mg per day.
- Pregnant and breastfeeding women are recommended to limit intake to 200mg a day to ensure the safety of the growing foetus and infant.
- In children and adolescents its intake should be limited due to the potential effects on anxiety and behaviour.
AMOUNT WE CONSUME:
The amount of caffeine in your favourite foods and drinks might surprise you…
- 100mg in a mug of instant coffee
- 140mg in a mug of filter coffee
- 75mg in a mug of tea
- 40mg in a can of cola
- 80mg in a 250ml can of energy drink
- 25mg in a 50g bar of plain dark chocolate
- 10mg in a 50g bar of plain milk chocolate
{The amount of caffeine in each may vary depending on many different factors. Source: NHS Choices}
To maintain healthy energy levels throughout the day it is important to prioritise sleep and manage your stress levels, as well as consume a healthy and balanced diet. Consuming regular meals can also help to maintain our energy levels, and maintain a steady blood sugar level. Limiting foods that are high in simple sugars such as; sugar sweetened drinks, sweets, cakes etc can help us to maintain steady blood sugar levels throughout the day, and stop us reaching for the caffeine.