The Digestible Guide to Reducing your Caffeine Intake

Controlling Caffeine Intake

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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

From 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 found the following detrimental impacts of consuming too much caffeine

  • 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.

Ideally working back from your normal bedtime will help you understand when your last hit of caffeine should be.

Understanding the timing of your caffeine consumption is important as caffeine 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?

I’m guessing that as you’re reading this article about how to control your caffeine intake you take an interest in your health?

With that in mind I want to share something with you I’ve been working on for some time!

In the Digestible Guide to Boosting your Health I breakdown the key elements of building a healthy lifestyle without any overwhelming science or jargon.

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