For some people, caffeine is a miracle substance that helps them get through the day. But caffeine is increasingly gaining a bad reputation. So what are the actual recommendations?
Caffeine is found in coffee, tea, energy drinks, cola, chocolate, and pre-workout supplements. Caffeine is a stimulant: it increases your breathing rate and heart rate. This can be helpful for sports performance or for feeling more productive. The stimulating effect of caffeine typically starts within an hour after consumption and wears off after about five hours. In certain situations, caffeine can enhance performance — it was even listed as a banned substance until January 2004.
In June 2015, the European Food Safety Authority published that consuming more than 400 mg of caffeine (roughly 5 cups of coffee) can be harmful to health. Although the Netherlands has no official upper limit for caffeine intake, this is considered a good general guideline. The average Dutch man consumes about 600 mg of caffeine per day.
In the fitness industry, pre-workout supplements are increasingly used to boost energy and improve performance. Some of these products contain up to 200 mg of caffeine per serving — half the 400 mg safety threshold suggested by the EFSA.
Regular use of caffeine can lead to tolerance: you need more to feel the same effects. Too much caffeine can cause health issues, though the threshold varies from person to person. Some people are more sensitive to caffeine than others. Sensitive individuals may experience side effects like restlessness, trembling, dizziness, or trouble sleeping when they consume large amounts.
Children under 13 are advised to avoid energy drinks and other caffeine-rich products.
Teens between 13 and 18 are advised to limit intake to no more than one caffeinated drink per day.
Pregnant and breastfeeding women are advised to avoid caffeine-rich products or limit them to a maximum of one cup of coffee per day, as caffeine can be harmful to the baby.