By: Erewunmi Peace

Caffeine is part of daily life for millions — from early morning coffee lovers to energy drink enthusiasts. But how much caffeine is actually safe to consume per day?

According to the U.S. Food and Drug Administration (FDA) and other health authorities, up to 400 milligrams (mg) of caffeine per day is considered safe for most healthy adults. That’s about the equivalent of 4 to 5 cups of brewed coffee, or roughly:

2 energy drinks

5–6 cups of black tea

10 cans of cola

Beyond the Limit: What Are the Risks?

Going beyond the recommended daily limit may lead to:

Insomnia

Restlessness or jitters

Increased heart rate

Anxiety

Digestive issues

In rare cases, especially when consuming highly concentrated caffeine powders or excessive energy drinks, people have suffered from caffeine toxicity — some even fatally.

“Caffeine is safe in moderation, but overuse can lead to serious side effects,” says Dr. Emily Rhodes, a clinical nutritionist. “It’s important to know your limit and listen to your body.”

Special Groups Should Consume Less

Health professionals recommend lower caffeine intake for certain groups:

Pregnant or breastfeeding women: Limit to 200 mg/day

Children and teens: Best to avoid caffeine altogether

People with heart conditions or anxiety disorders: Should consult a doctor

A Tragic Reminder

Recent global headlines have drawn attention to the dangers of excessive caffeine. A 28-year-old gym enthusiast reportedly died after an accidental overdose from mixing caffeine powder into his drink, not realizing the dangerously high dose. This has prompted renewed calls for awareness and regulation.

Tips for Safe Caffeine Use

Know the caffeine content in your beverages

Avoid mixing caffeine with alcohol or stimulants

Stay hydrated throughout the day

Avoid caffeine late in the evening to protect sleep quality

Caffeine can boost energy and focus — but too much can pose real health risks. Experts recommend staying under 400 mg per day, and being cautious if you’re in a sensitive group.