Caffeine
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Every diet
From plant material, or made synthetically.
No carbohydrate, but it can raise blood sugar slightly.
Safe in small amounts; may bother some people or raise blood sugar.
Rules by country
Caffeine is generally recognized as safe in the US at the amounts used in food. JECFA set an acceptable daily intake of 0 to 7.5 mg per kg of body weight, which is about 400 mg a day for a 60 kg adult. EFSA gave the same 400 mg a day for adults and 200 mg in pregnancy, and Health Canada advises 400 mg a day for adults and 2.5 mg per kg for children. Added caffeine must be declared on the label in the EU.
How much is too much? (Acceptable Daily Intake)
Based on 7.5 mg per kg of body weight (EFSA / JECFA). A 20 kg (44 lb) child: 150 mg a day.
What is it?
Caffeine works by blocking adenosine receptors, which is the chemical that builds up through the day and creates the feeling of tiredness. It does not remove the need for sleep, it postpones the signal. It is found in about seventy plant species, and coffee is by far the largest source in the diet. Where it is added as its own ingredient, in energy drinks and some painkillers, the amount is usually higher than in a cup of tea.
Where it comes from: A plant alkaloid made in the leaves and seeds of about seventy species, coffee and tea being by far the largest. When it is added on its own it is produced synthetically or extracted and purified from plant material.
Why it’s in food
- Bitter flavor in drinks
- Stimulant effect
- Aroma in coffee and tea
- Bitterness in cocoa and cola
- Alertness in energy drinks
Often found in
Also listed as: Caffeine, Caffeine anhydrous, Purified caffeine, Caffeine monohydrate, Synthetic caffeine, Caffeine powder
Health & gut impact
Caffeine postpones the feeling of tiredness rather than removing the need for sleep. Its half-life is about five hours, so a coffee at four in the afternoon is still half-active at midnight.
Drake, Roehrs and Shambroom, caffeine effects on sleep (2013)
Caffeine raises blood pressure briefly and can blunt the effect of some blood pressure medicines. People with hypertension are usually advised to keep intake moderate and to check how they respond.
EFSA Scientific Opinion on the safety of caffeine (2015)
EFSA and Health Canada both advise a limit of 200 mg a day in pregnancy, which is roughly one cup of brewed coffee, and both note that intake tends to fall as pregnancy progresses.
Health Canada, Caffeine in Foods (2025)
What can I use instead?
Ratio: Use the same volume; about 2 to 5% of the caffeine stays in the cup
Best for: The last drink of the day
Ratio: Brew it in place of black tea
Best for: Caffeine-free evening drinks
Related
More functional ingredients:
Common questions
How much caffeine is a day too much?
The regulators use about 400 mg a day for a healthy adult, which is three or four cups of brewed coffee. EFSA sets 200 mg in pregnancy, and Health Canada advises children and adolescents stay under 2.5 mg per kg of body weight.
Is caffeine bad for you?
At normal doses it is one of the most-studied substances in food and regulators regard it as safe. The real questions are the stimulant effect on sleep and blood pressure, and the sugar and alcohol that often come with energy drinks rather than the caffeine in them.
Does decaf coffee have caffeine?
Yes, a small amount. Solvent-based decaffeination removes about 97% of the caffeine and the Swiss Water process about 99%, so decaf is not a caffeine-free drink.
Is caffeine vegan?
Yes. It is a plant compound, and the synthetic caffeine used in energy drinks and tablets is made from plant-derived starting materials rather than from anything animal.
Is Caffeine safe?
Use in moderation (76/100). Caffeine is generally recognized as safe in the US at the amounts used in food. JECFA set an acceptable daily intake of 0 to 7.5 mg per kg of body weight, which is about 400 mg a day for a 60 kg adult. EFSA gave the same 400 mg a day for adults and 200 mg in pregnancy, and Health Canada advises 400 mg a day for adults and 2.5 mg per kg for children. Added caffeine must be declared on the label in the EU.
Is Caffeine vegan?
Yes. From plant material, or made synthetically.
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Scientific sources & regulatory citations
- Drake, Roehrs and Shambroom, caffeine effects on sleep (2013)
- EFSA Scientific Opinion on the safety of caffeine (2015)
- Health Canada, Caffeine in Foods (2025)
CAS 58-08-2