如果您需要依靠咖啡因来提神续命，那么您并不是一个人。有数百万计的人每天要依靠咖啡因保持清醒和提高注意力。

多少为过量？

对于大多数健康的成年人来说，每天摄入 400 毫克咖啡因似乎是安全的。这大约相当于 4 杯煮好的咖啡、10 罐可乐或 2 份“能量饮料”所含的咖啡因。记住，饮料中咖啡因的实际含量差别很大，尤其是在能量饮料中。

美国食品药品监督管理局警告称，粉末或液体形式的咖啡因可能会造成咖啡因中毒。一茶匙粉状咖啡因就相当于 28 杯咖啡。如此高浓度的咖啡因会导致严重的健康问题，甚至可能导致死亡。

虽然咖啡因对成年人来说是安全的，但对儿童来说却不是一个好主意。青少年和年轻的成年人需要警惕过量的咖啡因摄入以及咖啡因与酒精和其他药物的混合。

妊娠或准备妊娠的女性，以及正在哺乳的女性，都应该和她们的医生谈谈，将咖啡因的摄入量限制在每天 200 毫克以下。

即使在成年人中，大量使用咖啡因也会导致令人不快的副作用。对于那些对咖啡因的影响高度敏感的人或者正在服用某些药物的人来说，咖啡因可能不是一个明智的选择。

继续往下读，看看您是否需要控制您的咖啡因习惯。

您每天喝 4 杯以上的咖啡

如果您每天喝 4 杯以上的含咖啡因的咖啡（或同等量），并且出现了以下副作用，您可能需要减少摄入量：

• 头痛
• 失眠
• 神经质
• 易激惹
• 尿频或排尿不受控制
• 心跳加速
• 肌肉震颤

Even a little makes you jittery

Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems.

How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.

You're not getting enough sleep

Caffeine, even in the afternoon, can interfere with your sleep. Even small amounts of sleep loss can add up and disturb your daytime alertness and performance.

Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But the caffeine keeps you from falling asleep at night, shortening the length of time you sleep.

如果您正在服用药物或补充剂，或者患有某些疾病，

咖啡因可能会对您的药物或补充剂产生影响，还可能会加重某些疾病的症状，例如焦虑、尿失禁或癫痫发作疾病。

医务人员为您开处新的药物时，请务必告知他们您每天饮用咖啡或茶的具体量，并咨询这些饮品是否会对药物产生影响。购买非处方药时，请咨询药剂师。

在服用大多数药物时，适量饮用含咖啡因的饮品一般是安全的。服用含有麻黄碱的药物期间，应避免摄入咖啡因。同时摄入这两种物质可能会导致一些人出现高血压、心脏病发作、卒中或癫痫发作的风险增加。

因此，使用麻黄等草本补充剂时需要慎重。一些补充剂中含有天然来源的麻黄碱。为了确保您的安全，请告知医务人员您所服用的任何药物或补充剂。

Curbing your caffeine habit

Whether it's for one of the reasons above or because you want to trim your spending on coffee drinks, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days.

To change your caffeine habit, try these tips:

• Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages, including energy drinks. Read labels carefully. But remember that your estimate may be a little low because some foods or drinks that contain caffeine don't list it.
• Cut back gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
• Go decaf. Most decaffeinated beverages look and taste much the same as their caffeinated counterparts.
• Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
• Check the bottle. Some over-the-counter pain relievers contain caffeine. Look for caffeine-free pain relievers instead.

底线

如果您像大多数成人一样经常摄入咖啡因，它通常不会给您造成健康问题。但是，要注意咖啡因可能对人体产生的副作用，必要的时候要减少摄入量。

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June 11, 2025 了解更多深度信息