Dr. Kumar’s Take
This EFSA report remains the definitive reference for safe caffeine intake thresholds. It concludes that moderate daily caffeine consumption is not associated with health risks in adults, pregnant women, or adolescents within specified dose ranges.
Key Takeaways
- Up to 400 mg/day is considered safe for healthy adults.
- 200 mg in a single dose is generally well tolerated.
- Pregnant women: ≤200 mg/day is recommended to avoid fetal exposure risks.
- Children and adolescents: up to 3 mg/kg body weight/day considered acceptable.
Actionable Tip
For healthy adults, two to four standard cups of coffee per day typically stay within recommended limits. Pregnant individuals should limit intake and account for hidden caffeine in sodas or chocolate.
Study Summary
The EFSA scientific panel reviewed over 300 human and animal studies assessing caffeine’s effects on cardiovascular, neurological, reproductive, and metabolic health outcomes.
Study Design / Methods
- Type: Systematic risk assessment
- Scope: Human and animal data across acute and chronic exposures
- Parameters: Blood pressure, anxiety, sleep, fetal outcomes, and toxicity
Results
- No consistent evidence of increased cardiovascular risk at normal consumption levels.
- Sleep disturbance noted above 3 mg/kg taken near bedtime.
- High single doses (>500 mg) can cause transient anxiety, tachycardia, or jitteriness.
Mechanism / Biological Rationale
Risk assessment focuses on adenosine antagonism and sympathoadrenal activation as dose-limiting pathways. Adaptation mitigates most effects in habitual consumers.
Strengths & Limitations
- Strengths: Comprehensive dataset, clear population-specific recommendations.
- Limitations: Some uncertainty in interindividual metabolism and pregnancy data.
Related Studies and Research
- Common Misconceptions About Caffeine Supplementation
- Safety of Ingested Caffeine: Review
- Maternal Caffeine and Low Birth Weight Meta-Analysis
- Caffeine Explained — Podcast
FAQ
How does EFSA define “moderate” intake?
Around 3–5 mg/kg/day, or roughly 300–400 mg for an average adult.
Are energy drinks riskier than coffee?
Only if total caffeine exceeds recommended limits or consumed rapidly.
Why is the pregnancy limit lower?
Fetal metabolism of caffeine is slower, prolonging exposure.
Conclusion:
EFSA’s assessment provides a robust framework for caffeine safety. Moderate intake remains safe for the general population, with tailored limits for pregnancy and youth.