Recent scientific findings and expert consensus are reshaping the conversation around caffeine intake, suggesting that most adults can enjoy their favorite morning cup—or cups—of coffee safely, but with some important caveats. As more Thais embrace global coffee culture and energy drinks gain popularity among youth, understanding healthy caffeine consumption is increasingly relevant to daily life and long-term wellness.
For Thai readers, where café culture is thriving and tea remains a staple, questions abound regarding safe caffeine limits, gender-related metabolism, and risks posed by rising energy drink consumption. These concerns echo a global surge in scrutiny about caffeine’s impact on cardiovascular health, sleep quality, mental well-being, and chronic disease.
Research compiled by nutritionists and major public health bodies now underscores that for healthy adults, a daily caffeine intake of up to 400 milligrams—equal to about four cups of brewed coffee or several cans of popular colas—remains the general benchmark for safety (Mayo Clinic, FDA). Yet there are important population-specific considerations. A recent review published in The Times, drawing on expert commentary from a UK-based nutritionist and lecturer, highlighted that caffeine metabolism is notably influenced by hormones. For women, particularly those using oral contraceptives or experiencing perimenopause, oestrogen can slow the breakdown of caffeine, intensifying its effects or prolonging their duration. This hormonal interaction means some may feel jittery or have disrupted sleep even at lower doses compared to men or younger women (The Times).
Caffeine’s mechanism is both simple and compelling: it blocks adenosine, a neurotransmitter that promotes sleep, making us feel more alert and boosting dopamine, which improves mood. Yet regular users can develop a tolerance, requiring more caffeine to achieve the same energizing “high.” Importantly, health experts stress that while caffeine is not clinically addictive, it is “habit-forming.” Quitting abruptly after daily consumption can result in headaches, fatigue, irritability, and low mood. Gradual reduction, rather than sudden abstinence or going “cold turkey,” is strongly advised (The Times).
Timing matters too. The stress hormone cortisol, which helps us wake up, peaks naturally between 8am and 9am. Drinking caffeine during this window may overload the system, compounding the natural cortisol spike and leading to anxiety or shakes. Experts suggest saving that coffee for 10am to noon, when cortisol dips, maximizing both alertness and cardiovascular benefit. However, one should avoid caffeine six to eight hours before bedtime, as it could disrupt sleep quality (The Times).
Concerns are mounting, especially among Thai parents and educators, about the proliferation of energy drinks. A single 250ml can can contain 80-150mg of caffeine and as much as 27g of sugar—far higher than a typical cup of tea or coffee. Overconsumption may result in sleep disturbances, anxiety, headaches, stomach upset, abnormal heart rhythms, and—although rare—fatal cardiac events (FDA, The Times). Teenagers and young adults are of special concern, as trends show they are increasingly targeted by marketers for novel products such as caffeine pouches, which experts warn may introduce “serious health risks,” especially when consumed in high doses (The Independent).
Emerging research also explores the impact of caffeine on long-term diseases. Recent systematic reviews suggest regular, moderate caffeine intake may be linked to better cognitive function and could slow the progression of Alzheimer’s disease (PubMed). Another study examines a possible protective role against age-related macular degeneration, a leading cause of adult blindness. Yet, the authors caution that more research is needed, and excessive intake could have negative neurological and cardiovascular outcomes ([PubMed - Age-related Macular Degeneration Study, 2025]).
Culturally, Thailand has a long history of tea and herbal drink consumption, from green tea in the north to traditional “nam cha” in central regions. In recent decades, however, Western-style cafés and convenience store chains have accelerated the demand for caffeinated beverages, resulting in an uptick of iced coffee, “yen-yen” drinks, and bottled energy drinks. “The shift towards modern coffee consumption mirrors increasing urbanization, but brings new health considerations,” notes a Bangkok-based public health lecturer.
By 2025, national surveys show coffee consumption among Thai adults continues to rise, with younger demographics preferring energy drinks and “ready to drink” coffees. These products are often heavily marketed and may downplay both caffeine and sugar content. Leading Thai cardiologists from Chulalongkorn University Hospital have publicly warned that “the combination of caffeine and high sugar may present a double risk: stimulating the heart and raising caloric intake,” contributing to Thailand’s growing burden of non-communicable diseases.
On the global stage, the European Society of Cardiology maintains that adults who consume caffeine earlier in the day report the greatest reduction in cardiovascular events, with studies showing a possible benefit from morning consumption (The Times). At the same time, the U.S. FDA maintains its guidance that up to 400mg per day appears safe, but advises individuals to monitor for signs of excess, including anxiety and insomnia (FDA).
Interestingly, evidence from a 30-year longitudinal study—known as the Nurses’ Health Study—suggests that women who consume moderate amounts of coffee may actually enjoy better aging outcomes. Still, these findings underscore the importance of individualized approaches: metabolism varies with genetics, age, gender, and lifestyle factors such as medication use and pregnancy status (The Times).
Experts interviewed by leading international and Thai news outlets recommend several practical steps for healthy caffeine use. Adults should:
- Track total daily caffeine from all sources—coffee, tea, energy drinks, sodas, supplements, and medications with caffeine additives.
- Consider personal limits; sensitivity varies, and those with anxiety disorders or arrhythmias should exercise caution.
- Choose unsweetened drinks like black coffee or green tea to minimize sugar intake, benefiting from antioxidant content without extra calories.
- Avoid caffeine at least six to eight hours before sleep to promote healthy sleep cycles.
- Be vigilant regarding new caffeine products targeting youth, including pouches, gels, and novelty drinks, and educate younger consumers on healthy limits.
For Thais, moderation and self-awareness are key. The ancient adage of “choosing the middle path”—so central in Thai Buddhism—finds fresh relevance in the context of modern caffeine culture. By tailoring consumption to one’s individual health profile, respecting safe limits, and educating family members about risks, Thais can continue to enjoy the pleasures of coffee and tea while prioritizing long-term well-being.
As research on caffeine’s health implications continues to evolve, Thailand’s public health institutions are encouraged to update guidelines, launch targeted educational campaigns—particularly for youth and women—and require clearer labeling on packaged beverages. For now, readers are urged to “listen to your body,” start with lower doses, and consult with healthcare professionals if uncertain about personal tolerances or interactions with existing medical conditions.
For more information about recommended caffeine limits, visit the FDA’s consumer update and the Mayo Clinic’s caffeine safety guidelines.