The Digestible Guide to Reducing your Caffeine Intake

Reducing Caffeine Intake

Coffee consumption levels are at an all time high. In 2018 the British Coffee Association estimated that around 95 million cups of coffee are consumed in the UK every day.

To start, it’s important to note here that coffee isn’t bad for you.

The amount you drink however can be an issue that needs addressing.

How much caffeine should I drink?

Caffeine can be helpful for focus and staying alert but anything above 400 mg caffeine each day has been shown to have a detrimental impact on your health.

Use this chart to understand more about how much caffeine is in your favourite drinks…

Caffeine Table
Note – amount of caffeine will vary for different coffee beans. Use this table as a guide.

The Pros of Caffeine

Research reviewing over 40 studies on caffeine intake the following positive impacts of consuming up to 400 mg caffeine per day were noted…

  • Cognitive Function
  • Alertness
  • Mood
  • Lower perception of fatigue

The Cons of Caffeine

The same research review the following detrimental impacts of consuming too much caffeine were highlighted…

  • Anxiety
  • Disrupted Sleep
  • Headaches
  • Dehydration

Other things to note

Caffeine has a half-life of around 5-hours.

Therefore, 50% of the caffeine you consume will still be stimulating your body 5-hours after you’ve drank it.

Considering the time, you consume your caffeine will impact your ability to get a good quality night’s sleep.

Understanding the timing of your caffeine consumption is important as it can block the actions of one of your body’s hormones called Adenosine which helps to initiate your sleep cycle

Digestible advice for reducing your caffeine intake

  • Aim for no more than 400 mg caffeine each day.
  • Don’t consume caffeine after around 2pm.
  • Increase non-caffeine fluid intake (water, herbal tea)
  • Control blood sugar levels more consistently.
  • Improve sleep quality to reduce need for caffeine in morning.

Want more like this?

Join the Real Food Func weekly email to get digestible health and nutrition advice straight to your inbox.

Get all the latest recipes and articles direct to your inbox.
No spam... just quality content every week.
Sign me up!