how many mg of caffeine pills should i take?
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Up to 400 mg of caffeine per day (or about 2 caffeine pills) is generally deemed safe for most adults.
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Studies have found that moderate doses of caffeine (600 milligrams [mg] or more than four cups of coffee) can improve your ability to think and perform tasks, but high doses (900 mg or more) have the opposite effect.
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Caffeine is a stimulant that can lead to anxiety and digestive problems if over-consumed. A large serving size contains 30 fluid ounces and 180 milligrams of caffeine, which is within the range of moderate caffeine consumption considered safe.
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… and it's possible to have too much. Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits. (For a 150-pound person, that's roughly 12 ounces of strong coffee.)
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There are approximately 6 milligrams of caffeine in a roasted coffee bean. There are approximately 95 milligrams of caffeine in an eight-ounce cup of coffee. Many of us love the pick-me-up coffee offers. This comes from caffeine, a stimulant that increases alertness, helps us focus, and makes us feel less tired.
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A moderate caffeine intake is considered to be 250 mg/day. In research studies, the amount of caffeine that enhances performance ranges from 1.5 to 4 mg/lb body weight (3 to 9 mg/kg) taken one hour before exercise. For a 150 lb person, this comes to about 225 to 600 mg.
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Low doses of caffeine are in the range of 50 to 200 milligrams (mg). Consuming more than 400 mg at once may lead to feeling overstimulated and anxious, and bring on symptoms such as racing heart, nausea or abdominal pain.
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On the diet, you can have as much coffee as you want — caffeinated or decaffeinated — as long as you reach your 3-cup (720-ml) minimum. However, you should avoid using sugar or cream. He also recommends you replace one meal per day with a homemade, high-fiber, green smoothie.
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Be strategic with your coffee or energy drink and you'll get an extended boost in alertness. Most people need about 100 milligrams (mg) to 200 mg of caffeine, depending on their body weight, Rosekind says.
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Pure powdered caffeine is far more potent than what you consume in your average cup of coffee. In fact, just one teaspoon of powdered caffeine contains 2,500 mg of caffeine, or the amount in approximately 25 8-ounce home-brewed cups of coffee!
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These are some general guidelines for you to follow: You should limit your caffeine consumption to no more than about 300 mg to 400 mg per day. This equals about three to four cups (8-oz) of coffee. Women who are pregnant or nursing should consume even less caffeine or avoid it altogether.
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The bottom line Most experts agree that caffeine is safe during pregnancy if limited to 200 mg or less per day. This equals about 1–2 cups (240–580 mL) of coffee or 2–4 cups (540–960 mL) of caffeinated tea.
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Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee — is safe for most healthy adults ( 3 , 5 ). However, many people drink much more than that without any issues.
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As per Nutritionist Mehar, ideally, for a healthy person who may not be sensitive to caffeine may consume up to three cups of coffee per day. Up to 300 milligrams (mg) of caffeine a day is considered safe for most healthy adults. Approximately, a cup of coffee contains 95-100 milligrams of caffeine.
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Studies have demonstrated that relatively small amounts of caffeine are required to see performance effects: 3mg per kilogram body weight (mg/kg) or ~200mg for a 70kg (154 lbs) person. And there is a dose response relationship in the range of 3-6mg/kg (i.e. more is better in that range).
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You can expect to get around 95 mg of caffeine from an average cup of coffee. However, this amount varies between different coffee drinks, and can range from almost zero to over 500 mg.
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Safety Guidelines This safety level is applicable for either natural or anhydrous caffeine. A 400-milligram daily dosage of caffeine—which is considered a safe amount—is equivalent to about four cups of home-brewed coffee, or two caffeine anhydrous pills that contain 200 milligrams each.