Caffeine: it’s the magical bean juice that fuels us through mornings, revives us after lunch, and keeps us going on those days when energy feels like a distant memory. But at what point does this beloved pick-me-up become a bit too much? If you find yourself reaching for a third (or fifth!) cup without blinking, you might be wondering if there’s such a thing as “too much” caffeine—and the answer is yes, though it can vary from person to person.

Let’s start with some numbers. For most adults, about 400 milligrams of caffeine per day is considered safe. This translates to roughly four 8-ounce cups of coffee, though it can vary depending on how strong you like your brew. It’s worth noting that caffeine isn’t just hiding in your morning coffee; you’ll also find it in energy drinks, soda, tea, certain medications, and even chocolate. So if you’re the type to have a few cups of coffee, snack on a chocolate bar, and then maybe have a soda with lunch, you could be adding up without even realizing it.

So, what happens when you tiptoe (or bulldoze) past that 400-milligram mark? Too much caffeine can trigger a series of less-than-pleasant symptoms. Anxiety, jitteriness, insomnia, headaches, and rapid heart rate are some of the most common complaints. While these effects might be mild for some people, others may find that even a little too much caffeine leaves them feeling like they’re constantly in fight-or-flight mode. Caffeine is, after all, a stimulant, and it works by blocking the sleep-inducing chemical adenosine in your brain. That’s great for waking you up but can be a problem when it leads to a full-blown jitter fest.

If you’re noticing signs of caffeine overload, it might be worth experimenting with cutting back. But before you drop caffeine cold turkey, be aware that stopping abruptly can lead to withdrawal symptoms, like headaches, fatigue, irritability, and difficulty concentrating. These symptoms typically start about 12-24 hours after your last dose and can last anywhere from a couple of days to a week. A gentler way to ease back is to gradually reduce your intake. Maybe start by swapping one coffee a day for decaf or replacing it with a lower-caffeine alternative, like green tea.

Let’s say you’re comfortable with your daily caffeine intake, but there’s one big, caffeine-laden culprit to watch out for: energy drinks. Many of these contain caffeine levels that can surprise even the most seasoned coffee drinker. Some pack up to 300 milligrams of caffeine per can, plus a cocktail of other stimulants, like taurine and guarana, which can intensify caffeine’s effects. This can easily push you over that daily recommended limit without you realizing it. Energy drinks may seem convenient, but it’s good to keep an eye on just how much stimulation you’re getting, especially if you’re already a coffee or soda drinker.

Timing is another factor when it comes to caffeine’s impact. The half-life of caffeine—the time it takes for your body to eliminate half of it—can range from three to five hours. That means if you’re having a coffee at 3 p.m., a significant amount of caffeine might still be circulating in your system come bedtime. So, if you’re someone who has trouble sleeping, consider setting an early cutoff time for caffeine. Many people find that skipping coffee after noon or sticking to one cup in the morning can make a noticeable difference in their sleep quality.

Another important point is that caffeine tolerance varies. Some people can enjoy a double espresso in the evening without so much as a blink, while others feel wired after a single cup of tea. Your body’s reaction depends on factors like metabolism, age, and even genetics. Some people are “fast metabolizers,” meaning they can process caffeine more quickly and experience fewer side effects, while “slow metabolizers” may feel caffeine’s effects more strongly and for a longer duration. If you suspect you’re in the latter group, consider opting for lower-caffeine options or spacing out your doses throughout the day.

Of course, caffeine does offer some health perks in moderation. Studies suggest it can improve cognitive function, boost mood, and even have some protective effects against certain diseases. It’s all about balance. Too little, and you might feel groggy or sluggish; too much, and you’re living in jitter town. But somewhere in between lies a sweet spot that provides alertness and focus without tipping into restlessness and anxiety.

If you’re curious about reducing your caffeine intake, but aren’t ready to part with your morning ritual, try alternatives that deliver a little boost without the caffeine crash. Options like matcha, which has caffeine but also contains L-theanine (an amino acid that promotes calm), can be a gentler option. Herbal teas, especially those with adaptogenic herbs like ashwagandha, can provide a calming effect that may even mimic the alertness you crave without the caffeine buzz.

In the end, there’s no single answer to “How much is too much?” It’s about finding the right balance for your body, lifestyle, and personal preferences. So, the next time you find yourself reaching for that extra coffee, ask yourself if it’s a necessary boost or just a habit. Knowing when to say “enough” can make all the difference between an energy lift and a caffeine crash.