Limiting Your Caffeine: How Much Is Too Much?

1. Adults:
   For most healthy adults, a moderate daily caffeine intake of up to 400 milligrams (approximately four 8-ounce cups of brewed coffee) is considered safe. This level is unlikely to lead to negative health effects for most people.
2. Pregnant Women:
   Pregnant women should limit their caffeine intake to no more than 200 milligrams per day, as higher amounts can increase the risk of miscarriage or low birth weight.
3. Adolescents:
   Adolescents should also be cautious with caffeine, with a recommended limit of around 100 milligrams daily.
4. Children:
   For children, caffeine consumption should be minimized or avoided altogether, as their developing bodies may be more sensitive to its effects.

1. Insomnia:
   Caffeine is a powerful stimulant, and consuming too much, especially later in the day, can disrupt your sleep patterns, leading to insomnia or poor-quality sleep.
2. Increased Heart Rate and Blood Pressure:
   High caffeine doses can rapidly increase heart rate and blood pressure, potentially posing risks for individuals with heart conditions.
3. Anxiety and Jitters:
   Excessive caffeine intake can cause feelings of anxiety, restlessness, and nervousness. Some individuals may even experience tremors or shakiness.
4. Digestive Issues:
   Caffeine can irritate the gastrointestinal tract, leading to digestive problems such as acid reflux, stomachaches, and diarrhea in sensitive individuals.
5. Dependence and Withdrawal:
   Regular and excessive caffeine consumption can lead to dependence, meaning you may need more caffeine to achieve the same effects over time. This can also result in withdrawal symptoms like headaches, fatigue, and irritability when you try to cut back.
6. Increased Risk of Certain Health Issues:
   Some evidence suggests that excessive caffeine intake may be associated with an increased risk of certain health issues, including osteoporosis, heart palpitations, and potential long-term effects on heart health.