Caffeine is the most widely consumed psychoactive substance in the world — found in coffee, tea, chocolate, energy drinks, and many medications.
How caffeine works: Blocks adenosine receptors in the brain. Adenosine is the molecule that builds up during waking hours and causes sleepiness. Caffeine delays this signal.
Proven benefits:
- Increases alertness, focus, and cognitive performance
- Enhances physical performance — endurance and strength (~3–5% improvement)
- Coffee is associated with reduced risk of Parkinson's, Alzheimer's, liver disease, type 2 diabetes
Optimal dosing: ~3–6 mg/kg body weight for performance. ~200mg for cognitive effects.
Half-life: 5–7 hours (longer in pregnant women, oral contraceptive users). A 2pm coffee still has ~50% caffeine in your system at 9pm.
Tolerance and dependence: Develops quickly. Withdrawal causes headaches, fatigue, irritability. Not dangerous but uncomfortable.
Reference:
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