With over 90 percent of us consuming caffeine on a daily basis, you could almost consider it a staple of American life.

So many of us rely on it, yet most of us can’t tell you how many milligrams you’ll find in our morning coffee. The answer? Probably more than you think.

Is Caffeine Harmful?

While caffeine seems to affect everyone differently, one thing most experts seem to agree on, is that in lower doses, it’s generally harmless for most healthy adults. 

At higher doses, however, caffeine comes with a list of unwanted side effects. Some of these include:

• Restlessness
• Anxiety
• Insomnia
• Dysphoria (feelings of unhappiness)
• Nausea
• Headaches
• Upset stomach
• Increased heart rate

Why Dosage Matters: How Much is Too Much?

This answer will vary, depending on the person. For most healthy adults, the recommended upper limit is 400 mg per day.

There are certain people, however, who might be more sensitive to caffeine's harmful effects.

Below are a few groups of people who may need to be more conscious about caffeine consumption, regardless of any obvious side effects.

Women

For women, even at the recommended dosage, caffeine can affect your hormones, as well as your monthly cycle.

For some, doses larger than 300 mg per day have been associated with short-cycle risk. Although not directly related to caffeine, short cycles have been linked to some potential long term health risks, like increased chance of breast cancer.

RELATED: How Caffeine Affects Your Hormones

Couples Trying to Conceive

If you’re pregnant (or trying to have a baby), you’ll want to consume even less, as caffeine intake has been associated with miscarriage at higher daily doses.

Mental Illness and Sleep Disorders

For those with mental health and sleep problems, there’s a chance of experiencing some unwanted side effects at much lower doses than some other people.  

How to Monitor Your Caffeine Intake

Check the Label

The United States Food and Drug Administration recommends a maximum daily dosage of 400 mg for adults, but there are some products that exceed that amount in just one serving.

Take some time to become familiar with the products you consume on a regular basis. Check the ingredients and figure out how much caffeine each of them contains.

Watch for Side Effects

Ever heard someone say they get jittery after one cup of coffee? How about the coworker who can drink four energy drinks before lunch without batting an eyelash?

Always remember, what works for one person might not work for you. If you’re consuming healthy amounts of caffeine and still experiencing any negative side effects, more than likely, you’re overconsuming for your body type.

Replace Old Rituals with New Ones

If you’re looking for a natural way to transition into a more mindful approach to energy and nutrition, look for products that contain responsible & predictable amounts of caffeine.

When you choose Ritual Energy, you can be certain you’ll always get a precise 100 mg of caffeine derived from green coffee bean in each and every energy bite.

Beginning each day with the same natural, healthy ingredients, allows you to become more aware of how caffeine affects your body. We think you’ll find all energy is not created equal and sometimes, less can really be more.

Learn more about Ritual Energy

Photos By: Nathan Dumlao, Mike Marquez, Gregory Pappas, Roungroat