(It really depends on the type of coffee, the type of tea and how they’re each prepared.)

We’ve all needed a pick-me-up at one time or another – before that long day of meeting after meeting or to help power through a workout. But, consuming too much caffeine on a daily basis can be detrimental to your health and wellness and ultimately outweigh the benefits of increased focus, wakefulness, and concentration. That’s why we created this reference guide on the amount of caffeine in coffee and tea.

The recommended daily intake of caffeine is up to 400mg per day according to the Mayo Clinic. This is only a guideline. Caffeine effects each of us differently: our tolerance for caffeine is heavily dependent on our genetics. For me, any more than 2 cups of coffee in a day and I’ll be super jittery and up all night. But for you, 400mg may be the perfect boost.

So, how do you know if you’re consuming too much caffeine for your body? The Mayo Clinic and Healthline have identified the following side effects can occur from over-consumption of caffeine:

1. Headaches
2. Insomnia
3. Nervousness & anxiety
4. Irritability
5. Restlessness
6. Frequent urination (or inability to control urination)
7. Digestive issues
8. Rapid heart rate
9. Muscle tremors & breakdown
10. Physical dependency
11. High blood pressure
12. Rebound fatigue

Many of these symptoms can be exacerbated when caffeine is used in conjunction with certain medicines and supplements (such as, but not limited to, ephedrine and echinacea) and also with the use of alcohol. The key is simply to know how much caffeine your consuming and what feels right for you and your body.

While consuming too much caffeine is associated with the side effects described earlier, there have been numerous studies indicating the positive health effects of consuming some caffeine.

According to an article posted on Michigan State University’s nutrition site as well as an article posted by WebMD, caffeine consumption can have the following positive effects on your health:

1. Reduces the likelihood of developing certain nervous system conditions like Parkinson’s by protecting brain cells
2. Reduce the risk of gall stones by stimulating the gallbladder
3. Allows for vasoconstriction (narrowing of blood vessels) which may relieve headaches
4. Reduces inflammation, which can help prevent heart-related illnesses
5. Improves memory and mental functioning while reducing fatigue

In the following chart, we’ve broken down the amount of caffeine coffee-by-coffee and tea-by-tea, so the next time you’re looking to get that extra little boost you’ll know exactly what will get the job done without sending you bouncing off the walls. We’ve also included decaffeinated options, since decaf teas and coffees typically still contain some traces of caffeine.

The upshot is that like most things, caffeine is beneficial, with little downsides to one’s health, for most people when consumed in moderation (experts recommend consuming no more than 400mg per day). Most studies show that the negative side effects typically don’t impact the average person when daily caffeine consumption is less than 400mg. However, it is important to keep in mind that your body and situation may be different, so always consult with your doctor if your unsure whether and how much caffeine you should consume.

So, now the next time you’re looking for that extra energy kick, you don’t have to worry about consuming too much (or not enough!) caffeine.