A comprehensive review of 45 trials has concluded that caffeine, found in tea, coffee and soft drinks, is safe when consumed within recommended limits. The study, led by British dietitian Dr Carrie Ruxton, dispels myths that the stimulant is harmful, even for pregnant women and children.
The review, published in the journal Complete Nutrition, found that sticking to the daily limit of 400mg – equivalent to four cups of coffee or eight cups of tea – poses no lasting damage to health. Dr Ruxton, who has advised the NHS and the European Food Safety Authority, said the evidence proves caffeine is safe despite its 'bad rap' in the media.
The European Food Safety Agency recommends adults consume no more than 400mg of caffeine per day, while pregnant women should limit intake to 200mg. For children, the safe limit is 3mg per kilogram of body weight, roughly two mugs of milky tea for a four-year-old.
The research also highlighted benefits of caffeine, including improved reaction times, accuracy in tests, and alertness. It may also enhance mood by influencing dopamine release. Additionally, 29 randomised controlled trials confirmed that caffeine improves sports performance, leading many elite athletes to use caffeine supplements.
Dr Ruxton emphasised that cutting out tea and coffee could mean missing out on health benefits from other compounds they contain. 'Tea is the best way to get your hit of caffeine as it has half the amount of coffee and is packed with health-boosting polyphenols and antioxidants,' she said.
