What’s more, everyone’s body is different, so people respond to substances in their own unique way. Plus, sometimes it’s easier to ramp up something slowly rather than go straight for the higher dose, which is why I often recommend microdosing to my patients in various contexts. Recently, one practice I’ve been fascinated with is microdosing caffeine. One way to optimize your intake is through microdosing, or consuming small amounts of caffeine throughout the day. This might look like drinking a cup of coffee in the morning, and then only having green tea throughout the rest of the day. Or slowly sipping your coffee in the morning, which may help you drink around 10 mg or so of caffeine at a time. These techniques may give you enough stimulation to help you be as productive as possible without feeling jittery or anxious. In addition to increasing energy and improving cognition, there is also some research that indicates it may affect inflammatory conditions and autoimmunity1. Other literature suggests that natural caffeine sources like coffee may help prevent prediabetes and type 2 diabetes2. Caffeine has also been researched since the 1970s as a performance-enhancing substance3, for athletes and military, but often at moderate to high doses. However, what we are finding now is that low doses4 can be safer and better for the body: They can help improves alertness, mood, and cognition during and after physical exercise but with few (if any) side effects. In fact, a recent review suggested that low doses of caffeine5, as low as 3 mg, can be just as effective as higher doses. What’s more, scientists at Harvard did a randomized, double-blind placebo-controlled study where 16 male subjects microdosed caffeine for, and were sequestered for, 29 days. They were also deprived of time cues so they could simulate the extended wakefulness that doctors, military, and emergency services first responders often experience. What the researchers found was that those who took the low-dose caffeine supplement performed better on cognitive tests and had fewer accidental sleep onsets. The results suggest that microdosing caffeine can be especially helpful in circumstances in which an individual must wait for the opportunity for a good night of restorative sleep (think essential workers). This is all to say that some people are more sensitive to caffeine than others. Maybe you’ve already noticed this about yourself anecdotally—perhaps after having two cups of coffee you feel shaky or anxious. For context, most people tend to get into the jitter zone when they hit 140 mg to 200 mg, which is often the case when drinking energy and power drinks. Regardless of how you metabolize caffeine, taking it in small amounts can help you hone in on the exact dose you need to optimize your focus, creativity, mood, and energy without worrying about what happens when you “crash” from the caffeine high and start getting headaches and other side effects. I always advise my patients to look for labels such as “from a plant source” like green coffee beans or green tea leaves, for example. If this isn’t disclosed on the label, it’s possible that the product you are taking could be synthetic and made in a lab. Also there are more health benefits from using a natural source of caffeine rather than a synthetic processed form. Like with anything you ingest, make sure the products are true to their purpose. Also, please remember that it is important to consult with your doctor before trying something new, like caffeine microdosing. Singh is currently the Director of Integrative Gastroenterology at the Susan Samueli Integrative Health Institute at UC Irvine. He is also currently a voluntary Assistant Clinical Professor at UCSD in the Department of Family Medicine and Public Health; prior to this, he has been a Clinical Assistant Professor at UCLA and an Assistant Professor of Medicine at Johns Hopkins University. Singh is a member of the American Academy of Anti-Aging Medicine, American College of Lifestyle Medicine, and many other societies. He is actively involved in the American Gastroenterological Association. He is one of the editors of the textbook of Integrative Gastroenterology, 2nd edition (a Weil Series text) and has written several book chapters and articles. He is dedicated to guiding his clients toward optimal wellness every step of the way, using the most cutting edge technologies to design highly personalized precision based protocols. Towards this end, he founded Precisione Clinic and wrote the book Rescue Your Health to bring the best in preventive medicine to his clients.
