How much caffeine is okay?
According to Health Canada, moderate daily caffeine intake at dose levels of 400 mg per day is not associated with any adverse effects—at least for the average person.
Some sensitive people experience side effects such as insomnia, headaches, irritability and nervousness. Data has also shown that women of childbearing age and children may be at greater risk from caffeine. It’s necessary for these groups of people to follow different guidelines.
Health Canada’s current recommended maximum caffeine intake levels for children are as follows: 45 mg a day for children aged four to six, 63 mg a day for seven to nine-year-olds and 85 mg a day for 10 to 12-year olds. Children 12 and up should have no more than 2.5 mg per kg of body weight of caffeine per day.
Meanwhile, women who are planning to become pregnant, pregnant women and breastfeeding mothers should limit intake to 300 mg per day.
Watch your intake of the following foods to ensure you limit yourself to the appropriate daily limit.