The Big Picture
Caffeine appears in many everyday drinks, foods, and other products. The amount a person consumes matters because recommended daily amounts differ by age and during pregnancy or breastfeeding.
Caffeine affects people differently. Small amounts help many adults feel more alert and focused, while some people experience unwanted effects even with smaller amounts.
Look for Nova Scotia CCA Notes throughout this page for current provincial guidance.
Quick tip: Tap, click, or press Enter on any term with a dotted underline and an ⓘ icon to see its plain-English definition.
Start Here If You’re Overwhelmed
Focus on these core ideas:
- For adults, 400 mg of caffeine per day is not associated with adverse effects.
- During pregnancy, while planning pregnancy, or while breastfeeding, the recommended intake is no more than 300 mg/day.
- Recommended amounts for children are lower and depend on age.
- Caffeine comes from more than coffee and tea.
- Cup size and the way coffee is made affect how much caffeine it contains.
- Decaffeinated coffee still contains some caffeine.
Jump to:
Course Notes: Key Ideas You Need to Know
Caffeine and Adults
Health Canada research found that consuming 400 mg/day of caffeine is not associated with adverse effects in adults.
For most adults, small amounts of caffeine can increase:
- alertness
- concentration
Caffeine does not affect everyone the same way. For some people, small or larger amounts can cause:
- insomnia
- headaches
- irritability
- nervousness
Pregnancy and Breastfeeding
People who are pregnant, planning to become pregnant, or breastfeeding have a lower recommended amount.
Number to remember: The recommended intake is no more than 300 mg/day.
Recommended Amounts for Children
Recommended caffeine amounts for children are lower than those for adults.
| Age | Recommended Amount |
|---|---|
| 4–6 years | 45 mg/day |
| 7–9 years | 62.5 mg/day |
| 10–12 years | 85 mg/day |
These age ranges and amounts are important numbers to remember.
Nova Scotia CCA Note
Sorrentino’s Canadian Textbook for the Support Worker, 5th Edition lists the fixed child amounts shown above. Current Health Canada guidance used across Canada, including Nova Scotia, gives one recommended maximum for children and adolescents up to 18 years: 2.5 mg per kg of body weight per day. (canada.ca)
Why this matters in Nova Scotia: Keep the fixed age-group amounts for your Sorrentino study notes, but recognize that Health Canada’s current guidance presents the recommendation for children and adolescents by body weight.
Official source: Caffeine in Foods
Last checked: September 19, 2026
Cup Size Makes a Difference
Counting cups of coffee or tea does not tell you the full amount of caffeine consumed. The size of each cup matters.
For example, coffee may come in different cup sizes:
- A 240-mL cup can contain 135 mg of caffeine.
- A 480-mL cup is another possible serving size.
- A 600-mL cup can contain 595 mg of caffeine.
- One 600-mL cup containing 595 mg has more caffeine than the recommended daily amount for adults.
A person also needs to consider caffeine from other products instead of counting only coffee or tea.
How Coffee Is Made Changes the Amount
Two cups containing the same volume of coffee do not always contain the same amount of caffeine.
For a 240-mL cup:
| Type of Coffee | Caffeine |
|---|---|
| Instant coffee | up to 106 mg |
| Roasted, ground, filter-dripped coffee | 179 mg |
The preparation method therefore affects how much caffeine the coffee contains.
Decaffeinated Does Not Mean No Caffeine
Decaffeinated coffee still contains caffeine.
For a 240-mL cup:
- roasted, ground, filter-dripped decaffeinated coffee contains 3 mg
- instant decaffeinated coffee contains 5 mg
The amounts are small, but they are not zero.
Other Sources of Caffeine
Coffee is only one source of caffeine. Caffeine has also been identified in:
- tea
- chocolate
- some energy drinks
Some products contain caffeine from added herbs. Guarana and yerba mate, for example, contain caffeine and are added to some energy drinks and bars.
Sorrentino states that these products were not required to identify the amount of caffeine added.
Caffeine can also come from colas and some over-the-counter medications.
Nova Scotia CCA Note
Sorrentino’s statement above reflects older labelling information. Current Canadian rules now require supplemented foods sold in Nova Scotia to carry a Supplemented Food Facts table. The table lists the total amount of each supplemental ingredient. For caffeine listed there, the amount includes naturally present caffeine, caffeine added as a supplemental ingredient, and caffeine from other sources such as flavourings and food additives. (canada.ca)
Why this matters in Nova Scotia: Do not treat Sorrentino’s older statement as a blanket rule for current supplemented-food labels. Current labels provide more information about supplemental ingredients such as caffeine.
Official source: Supplemented foods: Labels
Last checked: September 19, 2026
What This Means for a Support Worker
A support worker should be aware of:
- the amount of caffeine they consume
- the amount of caffeine their client consumes
Key fact: Too much caffeine can cause significant adverse effects.
Exam Clue Words
- No more than: For someone who is pregnant, planning pregnancy, or breastfeeding, the recommended amount does not exceed 300 mg/day.
Common Mix-Ups
| Wrong Idea | Better Idea |
|---|---|
| Counting cups tells you the full caffeine amount. | Cup size and other caffeine sources matter. |
| All 240-mL coffees contain the same caffeine amount. | The amount changes with how the coffee is made. |
| Decaffeinated coffee contains no caffeine. | Decaffeinated coffee still contains some caffeine. |
| Coffee is the only important caffeine source. | Tea, chocolate, some energy drinks, colas, herbs, and some over-the-counter medications also contribute caffeine. |
Fast Review
Focus on the numbers, the sources of caffeine, and the differences between types of coffee.
- Adult amount to remember: 400 mg/day is not associated with adverse effects.
- Pregnancy, planning pregnancy, or breastfeeding: no more than 300 mg/day.
- Ages 4–6: 45 mg/day.
- Ages 7–9: 62.5 mg/day.
- Ages 10–12: 85 mg/day.
- A 600-mL coffee can contain 595 mg of caffeine, which exceeds the recommended daily amount for adults.
- A 240-mL instant coffee can contain up to 106 mg, while the same amount of filter-dripped coffee contains 179 mg.
- Decaffeinated coffee still contains caffeine.
- Caffeine also appears in tea, chocolate, some energy drinks, colas, some over-the-counter medications, guarana, and yerba mate.
- Some people experience insomnia, headaches, irritability, or nervousness from caffeine.
- A support worker should be aware of their own caffeine intake and their client’s caffeine intake.
Final Pep Talk
There are several numbers in this topic, so focus on learning them in small groups instead of all at once. Once you separate the adult, pregnancy or breastfeeding, and child amounts, the rest becomes easier to review.