If the question is how much coffee you can drink without exceeding 400 mg of caffeine per day, the EFSA establishes it

How many cups of coffee can be consumed without exceeding 400 milligrams of caffeine per day is a big question for those who consume this beverage frequently . The European Food Safety Authority ( EFSA ) has determined that this figure represents the safe threshold for healthy adults, although it warns that the impact of caffeine varies depending on the person, the time of day, and the method in which it is consumed.

The amount of caffeine in a cup of coffee depends on the type of bean, the preparation method, and the volume consumed . A filtered cup can contain between 95 and 200 milligrams, while an espresso contains around 60-75 milligrams. Therefore, those who drink four to five filtered coffees a day, or five or six espressos, would be reaching the safe limit recommended by the EFSA.

EFSA warns of the risks of excess

Ingesting more than 400 milligrams daily can cause adverse effects on the nervous system , such as insomnia, anxiety , or behavioral changes. Furthermore, according to the EFSA, pregnant women should not consume more than 200 milligrams of caffeine per day, as higher exposure could affect fetal development.

Caffeine is present not only in coffee, but also in energy drinks, soft drinks, chocolate, and dietary supplements . According to the report, its absorption into the body is rapid, with the effects beginning 15 to 30 minutes after ingestion and lasting for several hours. Its complete elimination depends on factors such as body weight, age, and liver condition.

In addition to coffee, a single cola can contain up to 40 milligrams of caffeine , while a standard energy drink (250 milliliters) can contain up to 80 milligrams. In the case of dark chocolate, a 50-gram bar can provide more than 30 milligrams. The EFSA clarifies that consuming caffeine with taurine or alcohol, in moderate amounts, does not appear to pose an additional risk , although it advises against using caffeine to counteract the effects of alcohol.