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.
For me, a 32oz pot of black tea brewed for 5-6 minutes consumed at least 12 hours before I go to bed does the trick. It gets me going and takes away the fog, and when I’m following the timing rule it doesn’t mess with my sleep at all.
However, people have all sorts of tolerance and sensitivity levels to caffeine, as well as individual reactions, body chemistry etc, it’s probably something you will have to experiment with to find the right balance for you.