How much caffeine is too much? UK guidance explained

Optimal Native caffeine pouch cans with pouches

How much caffeine is too much? UK guidance explained

Mis à jour

The UK food safety agencies say up to 400 mg of caffeine a day is unlikely to cause adverse effects in healthy adults. For pregnant women the recommended limit is 200 mg a day. Caffeine from coffee, tea, energy drinks and supplements, including caffeine pouches, all counts towards the same daily total.

Key points
• Adults: up to 400 mg a day from all sources (FSA and Food Standards Scotland).
• Pregnant women: 200 mg a day.
• EFSA: single doses of up to 200 mg do not raise safety concerns for healthy adults.
• Children: EFSA has not set a safe intake; it uses 3 mg per kg of body weight as a reference level.

Table of contents

What the official guidance says

Chart: caffeine reference amounts — 400 mg a day for adults, 200 mg a day in pregnancy, 200 mg single dose, compared with Optimal Native pouches

  • Adults: up to 400 mg of caffeine a day is unlikely to cause adverse effects (Food Standards Scotland and the FSA, September 2024).
  • Pregnancy: the recommended limit is 200 mg a day. More: Caffeine in pregnancy: UK guidance explained
  • Single doses: the European Food Safety Authority states that single doses of up to 200 mg do not raise safety concerns for healthy adults (EFSA, 2015).
  • Children: EFSA has not set a safe intake for children. It sees no safety concern up to 3 mg per kg of body weight, which is about 140 mg for a child weighing 47 kg (GOV.UK).

Caffeine sensitivity varies from person to person. How long caffeine stays in the body varies too: see How long does caffeine last?

How to count your caffeine

The guidance is about your total for the day, so add up every source: coffee, tea, cola, energy drinks, chocolate and supplements. The FSA and Food Standards Scotland specifically say caffeine from supplements should be counted together with coffee, tea and energy drinks. More: Caffeine tablets and caffeine gum

For example, one Morning Energy pouch (200 mg) plus two 200 ml cups of coffee (about 90 mg each) comes to about 380 mg.

How much caffeine is in common drinks?

Drink Caffeine
Instant or filter coffee (200 ml cup) about 90 mg
Espresso (single shot) about 80 mg
Black tea (250 ml cup) about 55 mg
Green tea (250 ml cup) about 38 mg
Energy drink (250 ml) about 80 mg
Energy drink (300–500 ml) about 160–200 mg
Cola (355 ml can) about 37 mg

Work out your own total: caffeine calculator.

Sources: EUFIC; energy drink can sizes: GOV.UK. Coffee varies a lot with the beans, the strength and the size of the cup. See also Caffeine in coffee vs tea vs green tea.

Coffee shop coffee varies the most: one study of single espressos bought from 20 coffee shops in Glasgow found between 51 mg and 322 mg of caffeine per shot (Crozier et al., Food & Function, 2012). More: How much caffeine is in an espresso?

Caffeine warnings on UK labels

Drinks other than tea or coffee with more than 150 mg of caffeine per litre must carry the warning "High caffeine content. Not recommended for children or pregnant or breast-feeding women" (GOV.UK). Food supplements with caffeine, such as caffeine pouches, also carry caffeine warnings and state the amount per portion.

Caffeine in Optimal Native pouches

  • Morning Energy: 200 mg per pouch
  • Daily Flow: 75 mg per pouch
  • Evening Relax: 0 mg (caffeine-free)

One pouch at a time. Do not exceed the stated recommended daily dose. Not recommended for children or pregnant or breast-feeding women. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Keep out of reach of young children. Optimal Native sells only to adults aged 18 and over.

FAQ

Is 400 mg of caffeine a day safe?
The UK food safety agencies say up to 400 mg a day is unlikely to cause adverse effects in healthy adults. Sensitivity varies, and the limit for pregnant women is 200 mg a day.

How many coffees is 400 mg?
At about 90 mg per 200 ml cup, roughly four cups. Coffee shop drinks are often bigger and stronger, so the real number can be lower.

Do caffeine pouches count towards the daily limit?
Yes. Caffeine from supplements counts together with coffee, tea and energy drinks.

How much caffeine is in one Optimal Native pouch?
Morning Energy 200 mg, Daily Flow 75 mg, Evening Relax 0 mg.

Optimal Native is coming to the UK. One stack for the whole day: Morning Energy, Daily Flow and Evening Relax. Pre-orders ship from 15 December 2026.

Retour au blog