How much caffeine a day is safe? Guide with EFSA limits
EFSA caffeine limits explained, how much caffeine is in each drink, and how to calculate how much you consume on a typical day.
How much caffeine is safe per day?? It is one of the most searched questions by coffee, tea, or energy drink consumers, and there is a fairly clear answer: that of the European Food Safety Authority (EFSA). In this guide, we explain the limits, how much caffeine each drink contains, and how to calculate what you drink on a normal day.
EFSA Limits
In 2015, the EFSA published its scientific opinion on the safety of caffeine. These are its main conclusions, according to the EUFIC summary:
- Healthy adults: up to 400 mg per day poses no safety concerns.
- In a single dose: up to 200 mg poses no safety concerns.
- Pregnancy and breastfeeding: up to 200 mg per day.
- Children and adolescents: 3 mg per kilogram of body weight per day as a prudent reference.
- Sleep: in some people, about 100 mg near bedtime can already affect rest.
These are limits for caffeine from all sources combined, not per product. That is, the morning coffee, the cola, and the afternoon energy drink add up.
How much caffeine does each drink contain?
Approximate values collected by the EFSA (may vary depending on the brand and preparation):
| Drink or food | Serving | Approximate caffeine |
|---|---|---|
| Espresso | 60 ml | 80 mg |
| Filter coffee | 200 ml | 90 mg |
| Tea | 220 ml | 50 mg |
| Cola | 355 ml can | 40 mg |
| Energy drink | 250 ml can | 80 mg |
| Dark chocolate | 50 g | 25 mg |
| Z Drinks Energy or Cream | 1 serving | 200 mg |
| Z Drinks Ignition (pre-workout) | 1 serving | 350 mg |
| Z Drinks Hydrize | 1 serving | 0 mg |
Watch out for large cans: many energy drinks are already sold in 500 ml sizes, and there the caffeine doubles compared to the 250 ml can. According to the OCU, there are dozens of half-liter cans in supermarkets with more than 150 mg.
How to calculate your day
Add up everything you drink. Two examples:
- Study day: a latte in the morning (about 80 mg) and a serving of Z Drinks Energy in the mid-afternoon (200 mg). Total: about 280 mg. Within the limit.
- Training day: a serving of Ignition before training (350 mg). You are already close to 400 mg, so that day it is better not to add another energy drink or several coffees.
The practical rule: with Z Drinks Energy, two servings per day at most if you do not drink anything else with caffeine. With Ignition, one serving and nothing else with caffeine that day.
What happens if you overdo it?
Taking more caffeine than expected can cause nervousness, restlessness, difficulty sleeping, or palpitations, and sensitivity varies greatly from person to person. If you notice something like this, lower the amount. And if you have any health problems or take medication, consult your doctor.
Caffeine and sleep
This is the point that is most forgotten. Even if you are within the daily limit, a dose taken at the last minute can take away your sleep quality. If your day ends late, try to leave the last caffeine intake a few hours before going to bed. For the end of the day, a caffeine-free option like Hydrize fits better.
Who should not drink energy drinks?
Drinks with a lot of caffeine are not recommended for children or pregnant or breastfeeding women. In fact, the law requires it to be indicated on the label of any drink with more than 150 mg of caffeine per liter. Our products are designed for adults.
How to control caffeine with Z Drinks
One advantage of the powder format is that the dose is exact: one scoop of Z Drinks Energy is always 200 mg of caffeine, without surprises from the can size. If you want the flavor without stimulants, you have Hydrize, and if you are looking for something stronger just for training, Ignition, with 350 mg per serving.
Frequently asked questions
Is 400 mg of caffeine per day a lot?
It is the limit that the EFSA considers safe for healthy adults. It is approximately equivalent to four or five espressos, or two servings of Z Drinks Energy.
How many energy drinks can I drink per day?
It depends on the caffeine in each one and the rest you drink. With Z Drinks Energy (200 mg per serving), two servings per day at most if you do not drink another caffeine.
Is the caffeine in an energy drink different from that in coffee?
The molecule is the same. What changes is the amount per serving and how fast you drink it.
How long does it take for caffeine to take effect?
It is usually started to be noticed between 15 and 45 minutes after taking it, although it depends on each person and whether you have eaten.
