What are the safe caffeine limits?

According to Andrew Huberman, safe caffeine limits typically range from 100 to 400 milligrams per day for most adults, with specific recommendations depending on body weight and individual sensitivity. Here are the key points about caffeine consumption:

1. Dosage Guidelines:

   • Safe intake is generally 1 to 3 milligrams of caffeine per kilogram of body weight. For example, if you weigh 70 kg (about 154 lbs), the recommended intake would be between 70 mg and 210 mg of caffeine per day 1.
   • Most people can tolerate 100 to 300 mg comfortably, with higher doses possible for those who are accustomed to caffeine 2.

2. Timing:

   • It’s best to avoid caffeine intake within 8 to 12 hours before sleep to prevent disruptions to sleep architecture, which can affect both deep sleep and REM sleep 3.
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       Caffeine as a Tool

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       Caffeine Adaptation

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       3

       Caffeine and Sleep

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       4

       Caffeine Timing Tips

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       5

       Caffeine and Young Minds

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   • Delaying caffeine intake until 90 to 120 minutes after waking can help prevent an afternoon energy crash and allow for better sustained wakefulness 4.

3. Individual Variability:

   • Sensitivity to caffeine can vary—some people might experience increased heart rate and anxiety even at lower doses, while others may consume larger amounts without adverse effects 2.
   • Caffeine should be approached cautiously, especially in contexts that may cause anxiety or sleep issues.

4. Recommendations for Young People:

   • It's advised that children and adolescents (especially under age 14) should minimize their caffeine intake, focusing on natural interactions without chemical interference in brain development 5.

By adhering to these guidelines and being mindful of individual tolerance levels, you can enjoy the benefits of caffeine while minimizing potential negative effects.