Caffeine - use. How much caffeine can be supplied to the body per day?

What is caffeine?

Caffeine is a natural chemical compound that is a purine alkaloid. It is a substance classified as stimulants, which can stimulate the central nervous system. Thus, the caffeine is considered a natural psychoactive agent that can be obtained from the grains, leaves and fruits of more than 60 different plants, including coffee beans or tea leaves, and also through chemical synthesis.

The caffeine is the well-studied compound that has accompanied mankind for many thousands of years. It is the substance blocking selected adenosine receptors, which can contribute to the release of neurotransmitters such as serotonin or dopamine, and at the same time can cause the expansion of blood vessels or acceleration of heart function, and also increase energy and concentration.

Recommended daily dose of caffeine - how many mg of caffeine per day?

The American Agency for Food and Drug Administration FDA and the European Food Safety Authority EFSA recommends that healthy adults supply no more than 400 mg of the caffeine per day. A safe daily dose of the caffeine, which should not contribute to the occurrence of undesirable side effects, is considered 2-5 cups of coffee (depending on the type of coffee and the method of brewing the infusion).

Adequate supply of the compound may depend on the purpose of used the caffeine and individual tolerance of the body to the alkaloid. The data obtained so far suggest that in order to improve concentration and positively affect cognitive abilities, 100 mg of the caffeine per day is enough. A one-time safe portion of the caffeine is considered to be about 200 mg of the ingredient, which is 3 mg of the compound per kilogram of body weight per day.

Recommended dietary supplements with caffeine

Caffeine before training - what is the acceptable dose of caffeine?

Caffeine is often used as one of the ingredients of pre-workouts, which can have a positive effect on the strength, energy and efficiency of an athlete during intense training.

The amount of caffeine, which can favorably affect endurance performance among physically active people, is 200-600 mg of the compound per day. Other scientific data suggest that 2-9 mg of the caffeine per kilogram of body weight per day, or 150-650 mg of the compound consumed during the day, can contribute to increased endurance and exercise performance among athletes.

Usually, before training, it is recommended to consume 1-3 mg of the caffeine per kilogram of body weight. Preparations containing the compound should be delivered to the body 30-60 minutes before the start of physical exercise.

When deciding to use dietary supplements containing the caffeine, you should always follow the manufacturer's guidelines placed on the product packaging and do not exceed the recommended portions of the preparation, so as not to lead to the occurrence of undesirable side effects.

Caffeine is a psychoactive substance, delivered to the body most often along with coffee. What is the safe dose of caffeine? What is the maximum dose of caffeine? Is excess of compound harmful?

Excess of caffeine - symptoms and effects

The recommended daily dose of the caffeine is exceeded most often as a result of improper use of dietary supplements containing the compound.

Excessive supply of the caffeine, above 400 mg of the compound per day, can negatively affect the functioning of the human body, contributing to the occurrence of undesirable symptoms, such as sleep disorders, headaches, muscle tremors, convulsions, increased blood pressure, nausea and vomiting or irregular heartbeat.

The supply of the caffeine above 500 mg per day can negatively affect the mental functioning of a person, contributing to mental performance disorders, including by increasing nervousness and perceived anxiety, and also by reducing cognitive abilities. Among some people, excessive caffeine consumption can also cause panic attacks and anxiety disorders.

A one-time lethal portion of the caffeine is considered to be amounts of 10-14 g of the compound, or about 150-200 mg of the caffeine per kilogram of body weight per day, which corresponds to about 100 cups of coffee per day. However, many factors can affect individual tolerance to caffeine, including age, stress, smoking or lifestyle.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.