How Much Caffeine Is Too Much? (And How Half-Caff Coffee Fits In)

If you've ever asked yourself “How much caffeine is too much?” or “Is my coffee habit messing with my sleep, anxiety, or energy levels?”, you’re not alone. With caffeine packed into everything from cold brews to pre-workouts to energy drinks, and companies adding more and more caffeine per serving, it’s easier than ever to overdo it. But how much is too much? And how can something like Half-Caff coffee help you enjoy the ritual of caffeine without the crash or side effects?

Let’s break it down.

Everyone's Caffeine Tolerance Is Different

There’s no one-size-fits-all answer to caffeine limits. Your ideal amount depends on a bunch of factors, including:

• Body weight and size

• Gender

• How fast you metabolize caffeine

• Your caffeine tolerance over time

• Other health conditions (like anxiety, high blood pressure, or pregnancy)

Some people can drink a double espresso and nap 30 minutes later. Others feel shaky and overstimulated after half a cup of coffee. Just because someone else drinks four cups a day doesn’t mean that’s right for you.

So... How Much Caffeine Is Too Much?

According to the FDA, over 400mg of caffeine per day is considered too much and unsafe for the average person. They also recommend that people avoid consuming more than 200mg of caffeine in a single sitting, since high doses at once can spike anxiety, increase heart rate, and raise cortisol (your body’s stress hormone).

But newer research suggests that even lower daily doses might be better, especially if you're dealing with:

• Anxiety or sleep issues

• Trouble focusing or energy crashes

• High blood pressure

• Increased cortisol levels

A 2021 study in the Journal of Clinical Sleep Medicine found that even moderate caffeine intake, especially after noon, can reduce sleep efficiency and total sleep time. And a 2019 paper from Nutrients suggests that 300mg per day might be a more accurate upper limit, especially for women and those sensitive to caffeine’s effects.

How Much Caffeine Is in Half-Caff Coffee?

Half-Caff coffee is exactly what it sounds like: 50% regular coffee, 50% decaf, giving you a more balanced caffeine boost without going overboard.

At Half Caff Coffee, our drinks are all:

• Made with real coffee (not synthetic caffeine)

• 100% natural flavors

• Low in sugar and calories

• Contain 50mg of caffeine per can - roughly the same as a cup of green tea

That’s less than half the caffeine of a typical cup of coffee (around 95-120mg), and way less than a cold brew or energy drink (which can be 200mg+ per bottle).

→ Curious what 50mg of caffeine feels like? Try one for yourself:
Shop all flavors here or check out our homepage to learn more.

Why Lower Caffeine Is Actually a Power Move

Cutting your caffeine doesn’t mean cutting your energy. In fact, going too hard on caffeine can lead to:

• Energy crashes

• Increased anxiety or stress

• Trouble sleeping

• Higher cortisol levels (which can increase belly fat and worsen sleep quality)

• Dependence and withdrawal headaches

By switching to Half-Caff (or even alternating your cups throughout the day), you can maintain a more steady level of energy, improve your focus, and still enjoy your coffee ritual without paying for it later.

So What's the Takeaway?

If you’re regularly going over 200mg of caffeine in a single sitting, or over 400mg per day, you may start to feel the downsides: jitters, anxiety, poor sleep, or reliance on caffeine just to function. But it’s not just about staying “under the limit”, it’s about finding your personal caffeine sweet spot.

Half-Caff gives you a way to stay energized, without going overboard. And for many of us, that’s the key to actually feeling better—more calm, more focused, and less wired.