TEMPO.CO, Jakarta - For some individuals, the caffeine from a cup of coffee in the morning has become a daily ritual to boost their spirits throughout the day. Behind its calming flavor and aroma, have you ever thought about the safe daily limit for caffeine consumption to avoid health issues?
Caffeine itself is a natural stimulant commonly found in coffee, tea, chocolate, and energy drinks. This substance is known to enhance concentration, focus, energy, and improve mood. However, excessive consumption can lead to side effects such as increased blood pressure and sleep disturbances.
The Safe Daily Limit of Caffeine
Professor of Nutrition at IPB University, Hardinsyah, stated that the safe limit for caffeine consumption for adults is around 300-400 milligrams per day. This amount is equivalent to two to three cups of coffee, depending on the cup size.
"Caffeine is a chemical component in food that has benefits, but it also needs to be consumed wisely," said Hardinsyah in a written statement on Wednesday, November 12, 2025.
According to him, caffeine has specific characteristics that can increase blood pressure, keep the body awake, and act as an antioxidant to combat free radicals. However, its effects can vary from person to person depending on how sensitive their body is to caffeine.
"For sensitive individuals, even a single cup of coffee can lead to increased blood pressure and difficulty sleeping. However, for those less sensitive, two to three cups usually pose no problem," said Hardinsyah, who is also the Chairman of the Board of Trustees at IPB University.
Hardinsyah also highlighted the impact of caffeine on iron absorption, especially for pregnant women and adolescent girls with high iron requirements. "If a woman is used to drinking coffee before pregnancy, it is advisable to reduce it while pregnant. Caffeine can reduce iron absorption and increase the risk of anemia," he explained.
In addition, caffeine is addictive and can make individuals feel less energetic if they do not consume it. "If one is used to drinking coffee in the morning and afternoon, then suddenly stops, they usually feel like something is missing. Conversely, they become easily sleepy," he added.
He emphasized the importance of consuming caffeine wisely. "Caffeine does benefit some individuals in boosting their spirits and stamina. However, it should not exceed four cups a day. For sensitive individuals, caution is necessary as sudden increases in blood pressure can occur," he concluded.