on Instagram, Émilie Steinbach, neuroscientist specializing in nutrition (@thebraingutscientist) answers simply: there is no universal ideal dose of coffee. For a healthy adult, the goal is rather a moderate dose of caffeineoften around 50 to 200 mg per dose, without trying to go higher and higher.
Coffee can help, but not in all areas
The central message of the video is useful because it avoids a very common idea: the more coffee you drink, the better you perform. Émilie Steinbach explains that caffeine can increase alertness and wakefulness. It also illustrates a possible improvement at the beginning: we can feel “faster”, “a little more efficient” or “a little more motivated”.
“But more coffee isn’t always better.”
This nuance is important. The available scientific data points in the same direction: caffeine can give
occasional boost to alertness and attentionparticularly on reaction or concentration tasks. On the other hand, this does not mean that it automatically improves all forms of “performance”: creativity, mental endurance throughout the day, quality of decisions or efficiency at work are not reduced to a test of attention.
The neuroscientist also evokes the idea of an “inverted U” curve: a small amount can help, then, beyond a certain threshold, the benefit can decrease. In other words, caffeine is not a magic button. Its response varies according to people, sleep, individual sensitivity, consumption habit, time of day and type of task to be carried out.
If you don’t drink coffee, that’s no reason to start in the hope of being more efficient. And if you already drink it, the challenge is not to reach the maximum, but to find the amount that suits you without annoying effects. To go deeper, True Medical also looks at the effects of coffee on alertness and health.
The right range: moderate, variable and without aiming for the maximum
Émilie Steinbach suggests going between 50 and 200 mg of caffeine, with a maximum mentioned at 300 mg. Caution is necessary here: 300 mg should not be presented as a target to achievenor as the “peak” valid for everyone. The most solid benchmark is that of the EFSA: in healthy adults, a one-time intake of up to
200 mg of caffeine is generally considered to have no identified safety issues.
Over an entire day, the other important benchmark is the ceiling of 400 mg of caffeine per dayonly for healthy adults outside of pregnancy. And this figure concerns
all sources combined : coffee, tea, energy drinks, certain sodas, chocolate or supplements containing caffeine.
Also pay attention to the equivalences in number of cups. In her video, the expert mentions “three large coffees” or “zero to five small espressos”, while specifying that this does not mean that you have to go that far. In practice, caffeine content varies greatly depending on the coffee, cup size, preparation method and variety. Ameli indicates, for example, that a 3 cl Arabica espresso contains around 60 to 90 mg of caffeine, almost double with Robusta, and that a 200 ml filter coffee contains around 80 to 120 mg. A few cups can therefore already bring you closer to the daily limit.
The most concrete signal remains your tolerance. In the video, Émilie Steinbach cites several possible effects when the dose is not appropriate: palpitations, irritability, thoughts going in all directions, gastrointestinal disorders. We can add sleep disorders, often linked to drinking too late or too much.
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Palpitations or nervousness
after a coffee: it is better to reduce the quantity and seek medical advice if it is repeated or causes concern; - Irritability, restlessness or anxiety: the dose may be too high for your sensitivity;
- Digestive disorders or discomfort after taking: adapt the quantity or time of consumption;
- Disturbed sleep: avoid considering coffee as a simple solution to accumulated fatigue.
Pregnant or breastfeeding women have a lower benchmark, set by the EFSA at 200 mg per day. Children, adolescents and people sensitive to caffeine, particularly in cases of cardiovascular, anxiety or sleep disorders, should be particularly careful. In the event of marked symptoms, it is better to speak to a healthcare professional, without changing medical follow-up alone. Read also: palpitations after coffee.