Caffeine
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
Clarify. Owns 200 mg capsules; actual use, drink totals and timing unreported.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Low for all-source daily intake. Quantity confidence: Capsule size reported; actual consumption unreported. Body status: Unassessed.
FDA values describe food labels.
Caffeine in reported foods
0 mg available-value subtotal from food; some foods are unquantified.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| Not established FDA · Food and oral supplements | Not established FDA · Food and oral supplements | No FDA Daily Value FDA · Adults and children 4+ |
Caffeine has no nutritional requirement or formal nutrient UL. Population safety assessments are not performance targets or guarantees against sleep disruption. Count actual use from every source.
FDA context: 400 mg/day is generally tolerated by most adults; sensitivity varies. Guidance source.
EFSA assesses up to 200 mg in one dose and up to 400 mg spread through the day for healthy adults. These are separate single-dose and daily safety assessments. Guidance source.
Food contributions and uncertainty
Values are available for 12 of 13 recorded foods. The displayed number is an available-value subtotal. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
Unquantified: Navel orange.
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Useful stimulant, not a required nutrient
Caffeine can improve alertness and some exercise performance, but has no nutritional RDA or minimum. The FDA cites 400 mg/day as an amount not generally associated with negative effects for most adults. EFSA distinguishes up to 200 mg in one dose from up to 400 mg spread through the day for healthy adults. These are population safety assessments, not goals or guarantees against anxiety, palpitations or disturbed sleep. FDA: caffeine, EFSA: dose and timing
What is known about this day
I reported owning 200 mg capsules, not taking a confirmed dose. The latest food table has 0 mg in foods with available caffeine data; that is not evidence of zero caffeine from all sources. Capsule use, coffee, tea, matcha, cocoa and timing remain unreported. The food report was recorded October 10, 2026; its eating date is unconfirmed.
Attention: Clarify. Record capsules actually taken, all caffeinated drinks and approximate times. One 200 mg capsule is about 2.6 mg/kg at the reported 77 kg; two total 400 mg before any drinks, and two together would exceed EFSA's single-dose amount. Do not turn the owned product into an automatic daily habit.
Performance and sleep belong in the same decision
Research summarized by NIH often tests 2–6 mg/kg before exercise, with benefits differing by task and person. This is a research dosing range, not a recommendation to take its top end. For a 77 kg person, that upper end would exceed the FDA's general daily amount. More is not a requirement for an effective workout. NIH ODS: exercise supplements
A trial in 23 men found sleep disruption after 400 mg even 12 hours before bed; average 100 mg effects were nonsignificant. It did not test 200 mg. The performance guide retains the details. Original trial
For late gym sessions, protecting sleep may be more valuable than an optional stimulant. Prefer earlier use if caffeine is useful, and adjust against actual sleep and symptoms. Tea or coffee can be chosen for taste, but count their caffeine alongside capsules; switching the source does not remove the stimulant exposure. Relevant conditions, medications and individual sensitivity are unreported.