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Canadian recommendations for daily caffeine intake

By Canada Cloud Pharmacy | Published Saturday 10 July 2021

Millions of people in the world depend on caffeine to stay active and alert. We tend to consume this caffeine through tea, coffee, colas, or other caffeinated beverages to keep us awake through nights while driving or studying. But have you ever thought about the safe intake of caffeine?

There are recommendations on the consumption of caffeine from various health agencies around the world and also in Canada. Let us discuss how caffeine affects our health and how much is the recommended intake.

How does caffeine affect your health?

Caffeine is a constituent of several food products. When taken in the right amount, caffeine is beneficial to health. Nevertheless, too much caffeine can be hazardous for you. The following are the beneficial effects of caffeine:

  • It boosts your energy levels by stimulating the brain.

  • Some studies link caffeine with a 3-4% increase in metabolic rate.

  • Caffeine reduces your fatigue and increases exercise performance. It also helps you perform physical activities with less effort.

  • Some studies suggest that consumption of caffeine in moderate amounts may reduce the risk of heart problems.

Excess consumption of caffeine can increase certain health risks. These are as follows:

  • Having a daily intake of caffeine is addictive. You may experience unpleasant effects when you try to stop consuming caffeine.

  • Caffeine may trigger migraines and headaches.

  • Caffeine may interact with your medication, such as antidepressants, antipsychotics, and antiarrhythmic drugs.

  • Some of you may experience anxiety after consuming caffeine.

  • Caffeine is a diuretic. Excessive consumption of caffeine during a heat wave may cause dehydration.

What are the caffeine recommendations by the Canadian health agency?

Caffeine is a common component of tea, caffeine, cola, chocolates, and energy drinks. While it is a natural ingredient of some food products, it may be deliberately added to others. A few over-the-counter drugs also contain caffeine as one of the ingredients. Although most Canadians would never be concerned about the low amounts of caffeine, excess of it may cause irritability, headaches, and restlessness. The Canadian health agency recommends the following quantities of caffeine as safe:

Age Group

Recommended quantity

Healthy adults

Not more than (NMT) 400 mg of caffeine per day (3 cups of coffee 8oz each)

Pregnant women, breastfeeding mothers, women planning pregnancy

NMT 300 mg of caffeine per day (around 2 cups of coffee 8oz each)

Children (4 to 6 years)

NMT 45 mg/day

Children (7 to 9 years)

NMT 62.5 mg/day

Children (0 to 12 years)

NMT 85 mg/day

Adolescents 13 years and above

NMT 2.5 mg/kg

It is necessary to keep a close watch on the food labels that display caffeine content in food and beverages. Choose what you eat and drink wisely. Limit your caffeine intake to the recommended amounts to avoid health risks.