Caffeine - effects, benefits, and risks. How to determine an individual dose?

Coffee - by some people called "ambrosia" (the drink of the Olympian gods) but also treated by many as a poisonous dark fluid. Interestingly, coffee was even considered to be added back to the list of banned drugs by WADA (World Anti-Doping Agency) in 2018 (between 1984-2004, the WADA had already prohibited drinking coffee during all Olympic events).
In order to clarify... it all goes about caffeine - the most commonly used psychoactive substance in the World that occurs naturally in, i.a., coffee. It is a powerful central nervous system (CNS) stimulant thanks to its ability to block the action of adenosine on adenosine receptors reversibly. In effect, it will reduce drowsiness induced by adenosine.

The list of benefits that comes from the use of caffeine is long and promising. So naturally, its effects are very desired by athletes (that is why it is the most basic supplement used in sport), but also by business people, students, housewives, or even people that would like to improve their mood during a lazy day.

Caffeine benefits

- delayed fatigue

- improved alertness

- improved both physical and psychical performance

- improved memorization

- lowered risk of developing kidney stones

- reduced risk of oral, prostate, and breast cancer

- support of weight loss (it induces a thermogenic effect)

- serotonin regulation

- SHBG regulation

Adverse effects of caffeine (usually associated with overdosing):

- heartburn

- headaches

- nervousness

- anxiety

- nausea

- temporary increased blood pressure (usually up to 15min after consumption)

- diarrhea

- insomnia

How to determine an individual dose?

To make caffeine consumption safe and most effective, it is necessary to evaluate own toleration. Therefore, it is best to start from low dosages (even 40mg - so a cup of standard coffee) and increase gradually up to the dosage when you feel best. Nevertheless, remember to keep your dose low, so use only as much as needed. As by all nootropics, more doesn't equal better, and the most optimal dose, paradoxically, isn't high.

Note that the reaction to caffeine is highly dependent on CYP1A2 gene (commonly called the caffeine gene). For some people, even the lowest doses of caffeine may induce tiredness. Unfortunately, in this case, there is nothing you can do about that, and you should avoid using caffeine at higher doses.

Half-life: 4-6 hours (peak between 20 minutes - 1 hour after ingestion)

Maximal optimal dosage: 3-5mg/kg of body weight

Remember not to consume caffeine 6-7 hours before sleep time. It may induce insomnia and disturb overnight recovery. If you have consumed caffeine in a shorter time, then be sure you have at least melatonin at hand (2-3mg). It will counteract its adverse effects on sleep.

Interesting fact: the addition of fat milk to the coffee (or any other source of fat) slightly reduces the stimulating effect of caffeine.