How Much Caffeine Is Too Much? What Health Canada Recommends
Coffee is a daily ritual for millions of Canadians. Here's how much caffeine Health Canada considers reasonable — and how to keep track of yours.
Health Canada's caffeine guidance
Health Canada advises that, for most healthy adults, a daily caffeine intake of up to 400 mg is not associated with adverse effects. Lower limits are recommended for some groups:
- Healthy adults: up to 400 mg per day.
- Women who are pregnant, breastfeeding or planning a pregnancy: up to 300 mg per day.
- Children and teens: much lower amounts based on body weight (about 2.5 mg per kg of body weight per day).
Always check the latest guidance on the Health Canada website, and talk to your doctor if you have a heart condition, high blood pressure, anxiety or take medication.
How much caffeine is in your coffee?
Caffeine varies a lot by bean, roast, brewing method and cup size. As a rough guide, Health Canada lists an 8 oz (237 mL) cup of brewed coffee at about 135–180 mg of caffeine, while a single shot of espresso usually contains less — roughly 60–100 mg. Large café sizes can easily contain two or three times the caffeine of a standard cup.
Other sources add up
Tea, cola, energy drinks, chocolate, some pain relievers and some supplements all contribute to your total. If you use a coffee booster or other supplement, check whether it contains added caffeine.
Signs you may be overdoing it
- Jitters, restlessness or a racing heart
- Trouble falling asleep
- Headaches or an upset stomach
- Feeling anxious or irritable
Tips for a smarter coffee routine
- Have your coffee with food rather than on an empty stomach.
- Set a caffeine cut-off time, such as early afternoon, to protect your sleep.
- Choose smaller cup sizes or switch your second cup to half-caf.
- Keep sugary syrups and toppings as an occasional treat.
Curious how readers are upgrading their morning cup? See our Slimqa Slim Coffee Booster review and our guide to curbing afternoon sugar cravings.
This article is for general information only and is not medical advice. Read our medical disclaimer.