What's your daily caffeine limit?

Caffeine’s everywhere: in your morning brew, that midday energy drink, the chocolate bar you eat on autopilot. Yeah, it perks you up—but when does it segue from smooth pick-me-up to hot mess of anxiety and jitters?

Let's break it down: how much caffeine’s too much, where it sneaks in, and how to keep sipping coffee without feeling like you just ran a marathon.

 

The Official Line on Caffeine:

The experts (FDA, European Food Safety Authority) say most adults can safely handle about 400 milligrams of caffeine a day. Here’s what that looks like:

• Regular brewed coffee (240ml): ~95 mg

• Single espresso (30ml): ~63 mg

• Cappuccino (240ml): ~80 mg

• Large drip coffee (480ml): ~200-300 mg

• Energy drink (240ml): ~80 mg

Think you’re safe? It’s easy to hit that 400 mg mark if you’re sipping away at your third or fourth cup—or double-dosing with caffeine-filled snacks and drinks.

 

The Slippery Slope of Too Much Caffeine

Sure, caffeine gets you going—but overdo it, and it can flip the script on you. Watch for these signs:

• Jitters: That restless, buzzy feeling? That’s your nervous system on overdrive.

• Racing Heart: Caffeine can turn your pulse into a drum solo—even if you’re just chilling.

• Irritability: Focus boost? Sure. Patience boost? Not so much.

• Digestive Woes: That second latte? Yeah, it might not sit well in your stomach.

• Sleepless Nights: Caffeine sticks around, so that 3pm coffee might still be wrecking your sleep at 2am.

And for some, even a little bit of caffeine can bring on headaches or crank up anxiety. It’s a fine line, and everyone’s tolerance is a bit different.

When Caffeine Sneaks In

Caffeine doesn’t just come in coffee form, it’s hiding where you wouldn't always expect:

• Cola: ~35mg per can

• Dark chocolate (100g): ~70mg

• Green tea (240ml): ~35mg

Add those up and that “moderate” caffeine intake doesn’t seem so moderate...

What Happens When You Cut Back on Caffeine?

Cutting back can feel like a tough sell. The headaches, the fatigue, the mood swings? Real. But they’re temporary. The kicker: you don’t need to quit coffee altogether to dial it down.

Decaf’s come a long way, people. Forget about the old-school, tasteless decaf or chemical-heavy processes. The Swiss Water Process is a game-changer. It uses nothing but water to remove caffeine, keeping the full flavour intact.

You can enjoy coffee without worrying about your heart rate skyrocketing or your mind spinning.

Making the Switch (or Just a Partial One)

Going full decaf is optional. Here’s how to ease in without losing your coffee groove:

• Start with a Blend: Mix regular with decaf. You’ll cut down on caffeine without missing much on taste or buzz.

• Swap the PM Cup: Keep your morning coffee ritual, but switch to decaf in the afternoon and evening. Your sleep schedule will thank you.

• Upgrade Your Decaf: Not all decafs are created equal. Go for high-quality beans and modern methods. The flavour’s there, we promise.

Less Caffeine Doesn’t Mean Less Enjoyment

Caffeine’s just one part of the coffee ritual. The warmth of the cup, the scent of the brew, the joy in the process—none of that fades when you go decaf. If anything, it feels more indulgent knowing you won’t be bouncing off the walls after that last sip.

And modern decaf like Nolo? It’s a whole new level. No chemicals, no aftertaste—just pure, rich coffee, as it should be.

 

A Smarter Way to Enjoy Coffee

So how much caffeine should you be sipping? The answer’s different for everyone. But if you’ve ever felt jittery, struggled to sleep, or snapped at someone after one too many cups, it might be time to reconsider.

With decaf on your radar, you don’t have to pick between loving coffee and feeling good. It’s easier than ever to find your balance. Maybe it’s not about drinking less coffee—it’s about drinking it smarter.

 

The Nolo Team