#Note/Permanent #Cognition/MentalFatigue/Mitigation #Nutrition/Caffeine Caffeine is a popular and effective way to combat mental fatigue (MF)[^1]. To use caffeine as an MF mitigation method, consider the following guidelines: ##### When to use: - Consume caffeine about 30 minutes before you need to be at your mental peak or when you start to feel mentally fatigued. - Avoid consuming caffeine late in the day, as it may disrupt your sleep pattern. ##### How to use: - Determine your optimal dosage based on your body weight and personal tolerance. A [[Caffeine Dosage Guidelines|general guideline]] is 1-3 mg of caffeine per kg of body weight. - Consume caffeine in the form of coffee, tea, energy drinks, or supplements. Be mindful of the caffeine content in each source. - If you are sensitive to caffeine, start with a lower dose and gradually increase it as needed. ##### Effects on mental fatigue: - Improves alertness, concentration, and overall cognitive function. - Reduces subjective feelings of fatigue and drowsiness. - Enhances performance on mentally demanding tasks. ##### Duration of effects: - The effects of caffeine typically peak 30-60 minutes after consumption and can last for several hours, depending on individual metabolism. ##### Potential side effects: - Excessive caffeine intake may cause jitters, anxiety, digestive issues, and sleep disruption. - Regular caffeine consumption can lead to tolerance, requiring higher doses to achieve the same effects. - If you have any pre-existing health conditions or are taking medications, consult your healthcare provider before increasing your caffeine intake. To optimize the benefits of caffeine and minimize side effects, use it strategically, only when you need an extra boost to combat mental fatigue. Adopting a "less is more" approach can help maintain your sensitivity to caffeine's effects. For more information on optimizing your caffeine intake, refer to the note "[[You Need Less Caffeine Than You Think]]." [^1]: [How to Tackle Mental Fatigue: A Systematic Review of Potential Countermeasures and Their Underlying Mechanisms. Sports Medicine, 52(9), 2129-2158. ](https://doi.org/10.1007/s40279-022-01678-z)