Coffee Lovers Must Know! This is the Safe Daily Caffeine Intake Limit According to IPB University Nutrition Experts
For some people, caffeine from a cup of coffee in the morning is a daily ritual that keeps them going throughout the day. Behind its soothing taste and aroma, have you ever wondered what the safe daily caffeine intake limit is so that it doesn’t become a nightmare for your health?
Caffeine itself is a natural stimulant found in coffee, tea, chocolate, and energy drinks. This substance is known to enhance concentration, focus, energy, and improve mood. However, behind its benefits, excessive consumption can cause side effects, such as increased blood pressure and sleep disturbances.
Daily Safe Limit for Caffeine
Professor of Nutrition at IPB University, Prof Hardinsyah, explains that the safe limit for caffeine consumption for adults is around 300–400 milligrams per day. This amount is equivalent to two to three cups of coffee, depending on the size of the cup.
“Caffeine is a chemical component in food that has benefits, but it also needs to be consumed wisely,” said Prof Hardinsyah in the IPB Podcast aired on the IPB TV YouTube channel.
According to him, caffeine has unique characteristics that can increase blood pressure, keep the body alert, and act as an antioxidant that helps fight free radicals. However, its effects can vary from person to person depending on the body’s sensitivity to caffeine.
“For sensitive people, just one cup of coffee can cause blood pressure to rise and difficulty sleeping. But for those who are not sensitive, two to three cups are usually fine,” explained Prof Hardinsyah, who is also the Chair of the Board of Trustees (MWA) of IPB University.
Prof Hardinsyah also highlighted the impact of caffeine on iron absorption, especially for pregnant women and teenage girls who have high iron requirements. “If you were accustomed to drinking coffee before pregnancy, it is best to reduce your intake during pregnancy. Caffeine can reduce iron absorption and increase the risk of anemia,” he explained.
In addition, caffeine is addictive and can cause a person to feel less energetic when they don’t consume it. “If you are used to drinking coffee in the morning and afternoon, then don’t drink it, you will usually feel like something is missing. On the contrary, you will become sleepy,” he said with a smile.
He emphasized the importance of being wise in consuming caffeine. “Caffeine is indeed beneficial for some people to increase energy and stamina. However, it is best not to exceed four cups a day. For those who are sensitive, be cautious because blood pressure can rise suddenly,” he advised. (Fj) (IAAS/NRA)
