I’m wondering about something a bit beyond the simple “what’s the maximum dose not to exceed?”. We all know that caffeine, consumed wisely, has a very favorable benefit/risk ratio: improved focus, energy boost, better athletic performance, and even some suggested long- term health benefits from studies.
So my question is: for a healthy adult male, what would be the ideal quantity of caffeine in milligrams (mg) per day to maximize benefits (focus, energy, well-being) while minimizing downsides (anxiety, poor sleep, jitters)?
I’m not looking for the dose to pull an all-nighter or break a record, but really the “cruising” dose for optimal daily health and productivity.
I drink 3 scoops of Folgers per day, so I’d say that’s about optimal.
Seriously, this isn’t something science is gonna help you with. Just tool around and play it by ear. Caffeine is a pretty mild drug, so its benefits will be mild, as will its detriments. Afaik, there is no significant negative impact to caffeine intake beyond just poor sleep. Like, it doesnt give you cancer. So fooling around and seeing what works for you isnt gonna send you to an early grave.
Even caffeine’s impact on sleep quantity/quality, I’m kind of doubtful of. Sure it is obvious - but is it really significant? Many cultures around the world have a habit of drinking tea or coffee before bed, which seems like an odd choice if it meant that everyone constantly felt like trash the next morning - so I wonder if other lifestyle factors could improve sleep quality more than caffeine intake decreases it. Seems like a bit of a stretch, but I like to stay open minded.
Caffeine has a calming or even sedative effect on a decent number of people who have ADHD, so that may be a part of it. Personally I have to cut off all caffeine intake about 12 hours before bed or I have trouble sleeping, but my grandmother used to have a cup of coffee before bed and drop off within 20 minutes.