Caffeine Can Boost Your Brain—But It May Also Backfire.

According to a report from Dr. Mark Hyman’s website, caffeine is the most widely used psychoactive compound on Earth and can be both a friend and foe to your health.

When It Works for You

• Delays tiredness by blocking adenosine receptors, giving you sharper focus and mood lift.

• Linked to lower risk of depression, type 2 diabetes, Parkinson’s, Alzheimer’s, and some cancers.

• Enhances athletic performance—especially in endurance—and can help migraine relief when paired with pain meds.

When It’s Against You

• Caffeine lingers—cutting off at least six hours before bedtime is key, since delayed metabolism can hurt sleep.

• Slow metabolizers (due to genetics) may experience anxiety, palpitations, or insomnia even with moderate use.

• Can raise blood pressure briefly—those with hypertension should use caution.

• Not ideal for pregnant or breastfeeding women—limit to under 200 mg/da.

If you’re using caffeine for energy, aim for 200‑400 mg/day in the morning, enjoy filtered coffee, and avoid sugar. Listen to your body: reduce intake if you feel anxious, wired, or have sleep issues. Your unique response—more than general rules—should guide your caffeine routine.