Shift Workers

Stay alert on nights and rotating shifts without wrecking recovery sleep.

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New Parents

Smart caffeine when sleep is fragmented and unpredictable.

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Pregnancy

Under 200 mg/day with a half-life that extends to 10–15 hours.

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Breastfeeding

What actually passes into breast milk — and what baby's metabolism does.

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Students

Study sessions and exam timing — 80–200 mg as the sweet spot.

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Athletes

3–6 mg/kg pre-workout for endurance, sprint, and strength gains.

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Anxiety Sufferers

Finding your personal threshold — from mild jitters to panic.

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Migraine Sufferers

Caffeine is both a trigger and a treatment — keep intake stable.

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Seniors

CYP1A2 slows with age, extending half-life and sleep sensitivity.

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Intermittent Fasters

What actually breaks a fast — plain coffee does not.

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