This is the exact amount of caffeine you should consume in a day

Are you one of those who needs caffeine to wake you up every day? If yes, then you are not alone. It is consumed by millions of people to get to work every day, at home, at offices largely to improve focus and concentration. However, just like an excess of everything is bad, the same holds true for caffeine as well, available largely in the form of coffee.

How much is suitable per day?

If you are consuming up to 400mg of coffee a day, there is absolutely nothing wrong, since this is healthy for an adult. In a normal 12 ounce cup, 90 to 120 mg of coffee is present. However, the dosage must be much lesser for adolescents and almost absent for children. Adolescents should not take more than 100mg of coffee a day.

Though caffeine does reduce fatigue among adults, it can also affect people who are sensitive to coffee, or those who consume strong medications. Drinking more than 4 cups a day can be a serious addiction.

Consumption up to 500-600 mg a day can lead to harmful side effects like:

  • Irritability
  • Insomnia
  • Restlessness
  • Muscle tremors
  • Stomach upsets
  • Very fast heartbeats

Apart from the above, some people can get restless and face sleep problems from even small amounts of caffeine, whether in coffee or in tea. Your regular intake pattern of caffeine determines how your body will react to small or large amounts. People who are not regular drinkers tend to get impacted more by its negative effects.

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Some potential health benefits of caffeine

In 2014, Medical News Today described a survey which mentioned that three cups of coffee per day can bring down liver cancer by up to 50 per cent. It also said that 4 cups a day could reduce the risk of throat and mouth cancer by half.

Caffeine also has some positive effects on the brain. A study by Harvard School of Public Health in 2014 mentioned that two to four cups of coffee in a day is likely to bring down the risk of suicide in adults. Recent research has shown that 200mg of caffeine every day can bolster long-term memory.

There are still other studies which suggest that caffeine intake can protect from Parkinson’s disease, Type 2 diabetes and strokes.

Coffee as the socially acceptable drink

You are outside with a friend. You glance at our watch- it is neither time for lunch, nor time for dinner. What do you do, in such a scenario? Simple- you spend time drinking coffee at a coffee shop.

The number of coffee shops all across the world has increased like a colony of ants. Several business meetings are held over a cup of coffee. Friends catch up with each other over the same. Therefore, it is natural that people who spend more time at these cafes are likely to drink more coffees or teas. Though this may not be such a bad idea always, it would be wise to keep a check on the number of coffees being consumed.

Some students tend to consume black coffee during exam nights, simply to keep awake and study. Others consume several cups of regular coffee. Both in excess are harmful, as they can lead to severe insomnia.