Caffeine Is There a Safe Amount?

Is there a safe amount of caffeine?

Yes, any amount up to 400 mg of caffeine is safe.

Caffeine is a natural ingredient in coffee, tea and cocoa and some herbs. It is used as an additive in
beverages like energy drinks and cola and some over-the-counter medications, like cold and headache
medications.

Caffeine is a stimulant that affects each person differently. For healthy adults, a small amount of
caffeine may make you more alert or better able to concentrate. Some people are more sensitive to
caffeine and may feel irritable and nervous, get headaches or have trouble sleeping.

Caffeine may cause a short-term increase in:

Heart rate
Amount of urine produced

Body temperature
Blood pressure

Breathing rate
Alertness and performance of certain tasks

Children and caffeine

Since the nervous system (including the brain) continues to develop and mature during childhood,
children may be more sensitive to the effects of caffeine and experience headaches, irritability,
nervousness and problems sleeping. Health Canada has developed guidelines for limited intake of
caffeine for children.

Maximum caffeine Examples of food needed to

Age
intake levels reach maximum caffeine intake
4 6 years 45 mg / day 1 can of soda
1 chocolate brownie + 1 bottle of
7 - 8 years 63 mg / day iced tea (473 mL) + chocolate bar +
1 cup chocolate milk
1 bottle of iced tea (473 mL) + 1 can
10 12 years 85 mg / day
of cola + 2 brownies

Guarana is a flavour added to energy drinks and some soft drinks. It contains a caffeine-like
substance that has the same stimulation properties as caffeine.
Adults and Caffeine

Health Canada advises that moderate intake of caffeine is safe for adults and is not a risk factor for
diseases such as cancer, heart disease and osteoporosis. Moderate intake for adults is no more than 400-
450 mg of caffeine per day. This is approximately three (8 oz./250 ml) cups of coffee per day.

Caffeine offers little nutritional value and may replace more nutritious beverages needed for healthy living
like water, milk or 100% pure fruit juice.

Women who are Pregnant or Breastfeeding and Caffeine

If you are pregnant, planning a pregnancy or breastfeeding, it is a good time to avoid or limit your intake of
caffeine. Large amounts of caffeine may increase the chances of miscarriage, premature delivery, and low
birth weight.

Pregnant women and breastfeeding mothers should have no more than

300 mg of caffeine per day from all sources. This is approximately two
(8 oz./250 ml) cups of coffee per day. When estimating your caffeine intake,
remember to consider the size of the cup you are using.

Caffeine is passed into breast milk. Large amounts of caffeine while

breastfeeding can cause irritability and sleeplessness in babies.

Food or Beverage Amount of Caffeine (mg)

Energy drinks (e.g. Red Bull), 1 can 80 259 mg
Coffee, brewed, 8 oz. (250 ml) 135 179 mg
Coffee, instant, 8 oz. (250 ml) 76 106 mg
Starbucks coffee, tall (12 oz. / 355 mL) 260 mg
Starbucks coffee, grande (16 oz. / 475 mL) 330 mg
Starbucks latte, tall (12 oz. / 355 mL) 75 mg
Tim Hortons coffee, small (10 oz. / 295 mL) 100 mg
Tim Hortons, flavoured latte, small (10 oz. / 295 mL) 40 mg
Cola, regular or diet -1 can (355 ml) 36 46 mg
Root Beer, 1 can (355 ml) 23 mg
Tea, 8 oz. (250 ml) 43 mg
Green tea, 8 oz. (250 ml) 30 mg
Iced Tea 16oz. (473 ml) 18 42 mg
Dark chocolate bar, 1 oz. (28 g) 19 mg
Milk chocolate bar, 1 oz. (28 g) 7 mg
Chocolate milk or hot chocolate, 8 oz. (250 ml) 5 8 mg
Coffee, decaf, 8 oz. (250 ml) 3 5 mg
Decaffeinated or most herbal teas, 8 oz. (250 ml) 0 mg
Source: (2012) http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Caffeine/Food-Sources-of-Caffeine.aspx

Adapted from Toronto Public Health, York Region Public Health and Niagara Region Public Health March 2013