Is caffeine bad for you? The truth behind your coffee fix

Can’t start your day until you’ve had your cup of coffee? Or maybe you rely on a post-lunch energy drink. We get it. Caffeine is a daily essential for many of us, but beyond the initial buzz it gives, what do you really know about it? Here, we’re spilling the beans on all things caffeine, including how it works, how it affects you and some easy tips to manage your consumption.

Caffeine is the world’s most popular psychoactive substance.¹ Yep, you read that right, but don’t be alarmed. It’s a naturally occurring chemical compound found in the fruit, leaves and beans of certain plants like coffee beans, tea leaves, cacao beans (the base for chocolate), guarana, yerba mate and kola nuts.² In our day-to-day lives, it can be found in all sorts of drinks and food items, including coffee and tea, fizzy drinks, energy drinks and chocolate.² It can also be found in energy supplements and some medications such as cold and flu remedies.²

Caffeine works mainly by blocking a natural chemical in your body called adenosine. Adenosine is the substance that controls feelings of tiredness and it builds up in your central nervous system throughout the day, leaving you feeling tired and helping you fall asleep at night.³ But when you consume something that has caffeine in it, it’s absorbed into the bloodstream and acts on the brain.^3,4 The caffeine then blocks adenosine from doing its job by binding to adenosine receptors in the brain.⁵ If less adenosine can bind to these receptors, your brain doesn’t get the ‘tired’ signal as strongly, often leaving you feeling a bit more alert, focused and awake.

From your mind to your workouts, the potential benefits of your daily cup of joe are vast. But, while a coffee or energy drink might be a much-needed part of your morning routine, it’s also worth understanding the potential downsides of too much caffeine, especially if you’re sensitive to its effects. Ongoing research continues to explore the potential benefits of caffeine.

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When it comes to caffeine, moderation is key. A general guideline is to stick to around 400 milligrams per day and to have it earlier in the day to help prevent it from interrupting your sleep.¹⁴ But how much caffeine is in coffee? And what about other drinks or foods containing caffeine? While each product will vary in its caffeine strength, here’s a quick guide to help you keep track:¹⁵

Caffeine is safe for most adults to have in moderation, but there are exceptions. If you’re pregnant or breastfeeding, it’s advised by the NHS that you limit your caffeine intake to a maximum of 200mg a day as regularly drinking more than this may increase your risk of pregnancy complications.¹⁷ If you’re worried about how caffeine may interact with any medications or affect a medical condition, we recommend speaking to your GP for personalised advice. 

It’s not all bad news – most people can safely enjoy their morning brew or an ice-cold cola. Here’s how to keep things feeling fun:

Whether you love a coffee in the morning or rely on energy drinks to get you through your night shift, remember that moderation is key. Aim to have no more than 400mg a day and we’re sure you’ll be able to keep your caffeine habit an enjoyable one.²⁴ Looking to add a little pep in your step? Check out our guide to avoiding an afternoon energy slump or discover some surprising causes of low energy and find ways to keep those unwanted yawns at bay.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.