When we love coffee, we quickly exceed the daily dose of caffeine recommended by health authorities. The European Food Safety Authority advises not to exceed 400 mg of caffeine per day (i.e. 3 to 4 cups of coffee) and only 200 mg for pregnant women.
In addition to its effects on sleep, excess caffeine can make you nervous, irritable, anxious and can even lead to tachycardia, by increasing blood pressure. “Drinking more than four cups of coffee can cause quite a few unpleasant side effects due to caffeine,” insists the Dr. Duane Mellordietician at Aston University in Birmingham (Great Britain), interviewed by the Daily Mail.
What are the effects of caffeine?
Caffeine provides a boost of energy by blocking adenosine receptors, the molecule responsible for drowsiness. “Like a lock and key, caffeine fits into adenosine receptors,” explains Dr. Mellor.
Its effects differ between individuals depending on the person’s genetic heritage and state of health. But adverse effects also increase when you consume caffeine with other products such as tobacco, alcohol, certain medications and certain food supplements.
“During certain illnesses such as liver diseases, hypertension, psychiatric illnesses, urinary and fecal incontinence, or even ulcers, the metabolism of caffeine is slowed down and its undesirable effects are increased” explains the National Food Safety Agency (ANSES).
How much caffeine do you consume each day?
- A cup of filter coffee: 120 mg
- A can of energy drink: 80 mg
- A cup of espresso: 70 mg
- A cup of tea: 50 mg
- One can of caffeinated soda: 33 mg
How to avoid the side effects of caffeine?
As part of its assessment of the risks linked to the consumption of so-called “energy” drinks, ANSES was interested in the role of caffeine. In view of the results of its work, the Agency recommends:
- do not combine alcohol and caffeine
- avoid combining caffeine and physical activity
- moderate your caffeine intake when you suffer from certain pathologies such as cardiovascular, psychiatric and neurological disorders, kidney failure, or severe liver diseases.
