How Much Caffeine Is TOO Much? 4 Healthy Alternatives To The Coffee Crash

3 min read

From early morning black coffees to that can of pop, 90% of the world are using caffeine – blissfully unaware of the SHOCKING side effects.

  • 90% of the planet uses Caffeine in some way
  • Studies show the recommended daily amount of 400mg caffeine
  • However, many people are taking in excess of 500-600mg a day – causing bad side effects
  • We list FIVE healthy alternatives to caffeine.

The RDA of caffeine for adults is up to 400mg (which is around 4 cups a day), , but with levels of the stuff being considerably higher in UK products compared to America, we are consistently going over that.

Snacking 1

Studies show we’re taking in on average 500-600mg A DAY – which leads to some side effects you’re probably used to by now:


  • Irritability
  • Nervousness
  • Stomach upset
  • Fast heartbeat
  • Muscle tremors
  • Dehydration

In fact, did you know it’s even possible to actually OD on caffeine?

So far two people have died from a caffeine overdose, which requires A LOT of it – 5g to be specific - causing arrhythmia, vomiting, coma and (of course) death.

What is the recommended amount? Well, keep it to two cups of coffee or one can of energy drink (or one Sports Direct mug – they are ridiculous).

But WAIT! If you are missing out on drinking coffee like it was water? Well we have some healthier alternatives…

Boost your Vitamin B

Vitamin B5

A B Vitamin deficiency can cause poor concentration and fatigue. Vitamins like B-6 and B-12 play a vital role in the production and maintenance of a myelin sheath around cells. These sheaths help speed up the transmission of signals in the brain, helping to keep you energised.

Perk up with protein powder

Whey Protein
musclefood Whey Protein 85

Not only can it help improve your concentration skills, protein supplies you with the energy to maintain alertness. Switching out your cup of coffee with a serving of protein can achieve similar energy-boosting results. Whether it's a protein-rich breakfast of eggs and low-fat dairy, or a quick protein shake like the above, they will get to work on bringing you back around.

Keep up with your water intake

Photo by Gary Butterfield / Unsplash

Dehydration can cause fatigue, so boost your energy by keeping up with your two litres of water a day. Keeping well-hydrated can result in an energy level increase. Reach for that glass of water instead of a caffeinated energy drink or cup of coffee. Your body will thank you for the extra hydration!

Stretch and eat an Apple

Photo by Elliot Banks / Unsplash

Stretching rises oxygen metabolism in your blood, sending this energising element to your muscles and brain. Pair this with the fructose of an apple sending your metabolism into energy production mode and this could combat fatigue.



Healthy living for all! Award-winning produce that tastes good and does good for less than the supermarkets!