The European Food Safety Authority considers a daily intake of up to 400 mg of caffeine safe for a healthy adult, and up to 200 mg in a single serving. For pregnant women, the recommended limit is 200 mg per day. These figures are a useful framework, as we now consume caffeine from many more sources than just coffee.
| Source | Approximate caffeine content |
|---|---|
| Espresso (30 ml) | 60–80 mg |
| Filtered coffee (250 ml) | 90–120 mg |
| Black tea (250 ml) | 40–50 mg |
| Green tea (250 ml) | 25–40 mg |
| Energy drink (250 ml) | 80 mg |
| Coke (330 ml) | 35–40 mg |
Three coffees and one energy drink are on the verge of the recommended daily limit — and that's without any supplements.
Caffeine reaches its peak in the blood approximately 30–60 minutes after consumption. This is also reflected in the practical recommendation: take a dose about half an hour before starting the workout. With capsule form, count on the upper limit, as the coating must first dissolve.
The half-life of caffeine in an adult is about five hours — five hours after consumption, the body still has half the dose. So a dose of 200 mg at six in the evening means about 100 mg at eleven. That's enough to make falling asleep more difficult and sleep shallower, even if you subjectively "feel tired."
Individual differences are large: the rate of breakdown depends on genetics, smoking, and some medications. If you have trouble falling asleep after your afternoon coffee, it's no coincidence.
With regular daily intake, the body becomes accustomed to caffeine and requires a higher dose over time to achieve the same effect. That's why it makes sense to take breaks — not because caffeine is harmful, but to stay effective when you really need it.
Chemically, it's the same substance. The difference is in the accuracy of the dosage: the caffeine content in a cup of coffee varies depending on the variety, roasting, grinding, and preparation, while the capsule has a fixed amount. This is a practical advantage when tracking your total daily intake.
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