In today’s fast-paced world many of us find ourselves searching for some outside source of supplemental energy. Some boosts are good for us (think: moderate exercise) and others, not so much (we’re looking at you, sugar).

But what about caffeine? How much caffeine is safe and how do you know if you’re consuming too much caffeine?

HOW MUCH CAFFEINE IS SAFE?

According to the Mayo Clinic, about 400 mg of caffeine is safe for most healthy adults to consume each day. But that varies drastically from person to person and depends greatly on your level of caffeine sensitivity, or how your body processes caffeine.

HOW TO KNOW IF YOU’RE OVER-CAFFEINATING

If caffeine consumption is causing you to experience restlessness, anxiety, dizziness, upset stomach, irritability, insomnia, fast heartbeat, or tremors, you’re likely much more caffeine sensitive or consuming too much caffeine per day. It’s a good idea to reassess not only how much caffeine you’re drinking, but the sources as well.

HOW MUCH CAFFEINE IS IN TEA VS. COFFEE?

Let’s take a basic look at how the various types of tea line up with popular energy drinks and coffee (per 8 fl oz):

Energy Drinks: 111 mg caffeine

Black Coffee: 95 mg caffeine

Black Tea: 45 mg caffeine

Green Tea: 28 mg caffeine

White Tea: 20 mg caffeine

Herbal Tea: 0 mg caffeine

WHAT IS A CAFFEINE CRASH?

Remember, this is the caffeine content in just 8 fl oz. However, many Americans are ordering much larger portions at their favorite to-go coffee stops. If you’re drinking a Grande Starbucks in the morning, for example, you’re consuming 16 fl oz, which is about 200 mg of caffeine (half the daily allotted amount).

That’s a lot of caffeine in one sitting! Not only are these drinks typically very calorically dense and loaded with sugar, but they also cause a caffeine crash about 3 hours after consumption and result in tiredness, irritability, and fatigue.

RETHINK YOUR CAFFEINE CONSUMPTION

If you find yourself experiencing these energy highs and lows throughout the day, it’s time to rethink when and how much caffeine you’re consuming.

Tea is a great way to supplement caffeine in smaller doses, more often, throughout the day while boosting your levels of antioxidants, your immune system, and fighting off inflammation.

COFFEE & TEA CAN BE FRIENDS

This does not mean you need to ditch your bean juice. Instead, try switching out your 16 oz caffeinated sugar-bomb every morning with a small cup of coffee. For the rest of the day, try utilizing the various types of tea for a steadier boost, without the crash, and let us know how it changes your mood, energy, and overall sense of wellness!

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