Caffeine overdose: how much caffeine is too much?
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For healthy adults, the European Food Safety Authority (EFSA) considers single doses of up to 200 mg of caffeine and up to 400 mg a day from all sources safe. Above these amounts the risk of side effects rises. Serious caffeine poisoning is rare from drinks and usually involves high-dose products such as caffeine tablets or pure caffeine powder. If someone has taken a large amount of caffeine and feels unwell, call the emergency number 112.
In short
• EFSA: up to 200 mg at once and 400 mg a day are safe for healthy adults; 200 mg a day in pregnancy.
• From 100 mg close to bedtime, sleep can be affected in some adults.
• Pure caffeine powder is dangerous: very small amounts contain very high doses.
• Emergency: call 112.
Contents
- How much caffeine is too much?
- What happens if you have too much?
- Caffeine powder and high-dose products
- How much caffeine is in common drinks?
- FAQ
How much caffeine is too much?
| Group | EFSA safe level |
|---|---|
| Healthy adults, single dose | up to 200 mg |
| Healthy adults, per day | up to 400 mg |
| Pregnant and breastfeeding women, per day | up to 200 mg |
| Children and adolescents, per day | 3 mg per kg of body weight |
Work out your own total: caffeine calculator.
Source: EFSA, 2015. More: How much caffeine a day?
What happens if you have too much?
EFSA notes that higher intakes can lead to interrupted sleep, anxiety and changes in behaviour, and that a single dose of 100 mg close to bedtime may affect sleep in some adults (EFSA explains caffeine). Very high doses can affect the heart and can be life-threatening. Sensitivity differs from person to person.
If someone has taken a large amount of caffeine, for example many caffeine tablets or caffeine powder, and has symptoms such as a racing heart, chest pain, vomiting or confusion, call 112 straight away.
Caffeine powder and high-dose products
Pure caffeine powder is especially risky because a very small amount contains a very high dose, and it is easy to measure wrongly with a kitchen spoon. Food Standards Scotland and the UK Food Standards Agency issued guidance in 2024 after a death linked to caffeine powder (FSS and FSA, 2024).
- Caffeine tablets usually contain 50–200 mg each. More: Caffeine tablets and gum
- Food supplements with added caffeine must state the amount and say "Contains caffeine. Not recommended for children or pregnant women" (Regulation (EU) No 1169/2011).
- Optimal Native caffeine pouches state the caffeine per pouch: Morning Energy 200 mg, Daily Flow 75 mg, Evening Relax 0 mg. Do not exceed the recommended daily amount on the pack.
How much caffeine is in common drinks?
| Drink | Serving | Caffeine |
|---|---|---|
| Filter coffee | 200 ml | about 90 mg |
| Espresso | 60 ml | about 80 mg |
| Energy drink | 250 ml | about 80 mg |
| Black tea | 250 ml | about 55 mg |
| Cola | 355 ml | about 37 mg |
Source: EUFIC. More: How much caffeine is in coffee? · How long does caffeine last?
FAQ
How many coffees are too many?
At about 90 mg per 200 ml cup, four to five cups reach EFSA's 400 mg a day for healthy adults. Count tea, cola and energy drinks too.
Can you overdose on energy drinks?
A 250 ml energy drink has about 80 mg. Several large cans in a short time can go well above 200 mg at once.
What should I do if someone has taken too much caffeine?
If they feel unwell after a large amount, call 112.