Consuming large amounts of coffee, espresso, tea, energy drinks and chocolate in a day can lead to harmful and unhealthy effects, according to a study conducted by the European Food Safety Authority. Excessive caffeine intake may lead to insomnia, increased heart-rate, high-blood pressure and other nerve disorders.

The EFSA recommends proper consumption is only up to 400 milligrams of caffeine content for regular adults, 200 milligrams for pregnant woman, and 3 milligrams for every kilo a child weighs.

Working people, athletes, and students around the world depend on caffeinated drinks like coffee, tea, cola, and other energy drinks to get through the day’s work. Eating chocolate bars, candies, and other sweets, also help people get pumped. However, the EFSA study says excessive caffeine intake could possibly develop heart and mental problems.

BBC reports a growing number of people in Germany (14%), Netherlands (17%), and Denmark (33.33%), consume more than the adviced caffeine consumption. “If you have a bar of dark chocolate at 11:00 and espresso with lunch, a tea at 16:00and vodka-Red Bull in the evening – that’s a lot of caffeine over the day,” an EFSA spokesperson tells BBC.

Also provided in the EFSA study are the amounts of caffeine the following food and beverages contain: one cup of brewed coffee – 90 milligrams, one can of energy drink – 80 milligrams, one shot of espresso – 80 milligrams, one cup of tea – 50 milligrams, one can of cola – 40 milligrams, one dark chocolate bar – 25 milligrams, and one milk chocolate bar – 10 milligrams.

Caffeine is a chemical substance found in plants like coffee, kola nuts, tea leaves and cocoa. Manufactured products like cola drinks, chocolates, ice creams, and other sweets also contain the substance. Caffeine intake triggers the nerves in the human system, to increase a person’s alertness and help reduce drowsiness.

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