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BWhen your energy reserves are running low (like Really When your caffeine levels are low, delaying the much-needed caffeine boost of your morning cup of tea is non-negotiable.

This is even more important if more than one cup of coffee irritates your stomach (hi, endless hours of acid reflux). But according to food scientists, drinking more coffee is not isn’t necessarily the answer to overcoming a midday slump. In fact, there are a few ways to reduce your caffeine intake so that your energy high lasts even after the first sip of the day.

Below we show you seven ways to stay as energetic as possible while keeping your overall caffeine consumption low.

Wait, why do you feel “high” from caffeine?

First things first: Why does coffee (or other caffeinated beverages) get you high in the first place? According to Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, it’s because of a chain reaction that occurs in your brain when you ingest caffeine.

“The caffeine high is mainly caused by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. Caffeine competes with adenosine for binding to its receptors in the brain, so we may experience increased alertness instead,” explains Alibrandi.

Aside from the effect caffeine has on the brain, Alibrandi says there are also side effects throughout the body, particularly on the central nervous system (CNS). “A stimulated CNS (can) lead to an increase in heart rate and blood pressure, which accompanies the ‘buzz’ feeling,” she says.

Are you nervous because of too much caffeine? According to Alibrandi, the stimulating effects of caffeine on the CNS are likely to blame. “Caffeine also stimulates adrenaline, which can increase heart rate, blood pressure and energy levels. High adrenaline levels can lead to nervousness and jitteriness,” explains Alibrandi.

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How long does a caffeine high usually last?

The duration of a caffeine high can vary from person to person, but Alibrandi says the effects of caffeine can begin as early as 15 to 45 minutes after consumption. The “peak high” usually occurs about 30 to 60 minutes after consumption.

However, you should expect the effects of caffeine to last three to six hours (at best). The big time difference is due to three main factors: the amount of caffeine consumed, individual tolerance and metabolism, says Alibrandi. She also points out that with regular consumption, a caffeine tolerance can build up over time.

7 ways to make your caffeine buzz last longer

1. Combine caffeine with a source of L-theanine

According to Alibrandi, one of the best ways to make the caffeine buzz last longer is to combine it with L-theanine, an amino acid known for its alertness-enhancing effects.

“To prolong a caffeine ‘high’, drink plenty of fluids, eat a balanced meal, and combine caffeine with L-theanine, which (according to) research synergizes with caffeine for a softer and longer lasting hum¹while at the same time reducing nervousness,” she says.

Alibrandi points out that L-theanine is available in supplement form or in caffeinated beverages such as green tea.

2. Add some sugar to your caffeinated drink

While it is important to remember that moderate sugar consumption is always important, Alibrandi says this staple may help prolong the caffeine rush. “Some research suggests that Sugar in energy drinks² can enhance the initial effects of caffeine, prolonging alertness and subjective energy,” she says.

However, Alibrandi points out that this approach may not be optimal for overall health, as it can lead to potential blood sugar spikes and caffeine crashes, also known as the fatigue that after consume too much caffeine.

3. Drink your drink slowly and evenly

“Drinking a caffeinated beverage over a longer period of time may help maintain a milder and longer-lasting caffeine rush than consuming it quickly all at once,” says Alibrandi. “That’s because gradual consumption allows for a slower release of the caffeine into the bloodstream, potentially reducing the risk of abrupt spikes and crashes in blood sugar and energy levels,” she adds.

Therefore, slow and steady (caffeine intake) usually wins. However, this can vary depending on a person’s tolerance.

4. Combine your caffeine with foods rich in certain nutrients

Although the influence of food on caffeine metabolism is generally considered small compared to factors such as genetics, liver function and individual metabolism, Alibrandi says there are some nutrients that may help prolong the effects of caffeine.

“Some foods, such as those high in antioxidants, fat and protein, and especially high-fiber foods, may have subtle effects on caffeine absorption and digestion due to their effects on gastric emptying and metabolism,” she says. However, Alibrandi points out that there is little scientific evidence that specific foods have a significant impact on caffeine metabolism.

5. Drink coffee *after* breakfast

According to Alibrandi, it’s best to wait about 60 to 90 minutes after waking up before starting to take caffeine. “This allows the adenosine to flush out and allows your body to wake up naturally before you consume caffeine,” she says.

In addition, Alibrandi explains that some studies suggest that coffee consumption after Eating breakfast can be beneficial for several reasons. “Recent discussions suggest that consuming coffee after breakfast rather than before may help regulate blood sugar levels and potentially prolong the duration of a caffeine-induced ‘high,'” she says. “Blood sugar spikes affect factors such as overall functioning, appetite and restlessness, all of which contribute to the feeling of energy often associated with caffeine consumption.”

However, further research on this topic is needed to conclusively clarify this connection.

6. Choose drinks with higher caffeine content

“Drinks with higher caffeine content, such as espresso and energy drinks, are absorbed quickly into the bloodstream, resulting in a stronger and longer-lasting high,” says Alibrandi.

She explains that their smaller volume contributes to faster absorption than larger (by volume) drinks like coffee or tea (if other caffeine hasn’t already been consumed). On the other hand, drinks with lower caffeine content may have a milder and shorter-lasting effect, she adds.

However, Alibrandi points out that individual tolerance again plays a big role, as regular caffeine drinkers often require higher doses to experience the same high. But if there is one thing Alibrandi wants to stress, it is that moderation is key, especially when it comes to optimizing a caffeine rush while minimizing negative effects like jitters and insomnia. In other words, more caffeine could not be the solution for everyone.

7. Make some changes to your lifestyle

Alibrandi says adequate sleep, moderate exercise and conscious caffeine consumption are also important to further optimize the effects of caffeine and the duration of the high. To reiterate, more caffeine is not always the way to go.

“Regular consumption of large amounts (of caffeine) over time can increase the likelihood of caffeine abuse and further reduce the intensity of the high,” she says.

Why drinking more caffeine is not always the solution for more energy

Although your first instinct to maintain the high might be to drink more Caffeine, Alibrandi says you might want to think twice before refilling your cup for the millionth time a day. In fact, more caffeine intake can mean a longer buzz, but it comes with a few drawbacks. “The more caffeine, the more adenosine receptors are blocked, which can lead to a stronger stimulant effect,” explains Alibrandi.

Trevor Craig, food safety expert and corporate director of technical training and consulting at Microbac Laboratories, adds that the average half-life of caffeine can be between two and six hours. “This means the more caffeine you consume, the longer the effects last, but also the more severe the crash,” says Craig.

Not to mention, your body can only process a limited amount of caffeine, Alibrandi explains. “There is a limit to how much caffeine your body can effectively process. When the enzymes in the liver reach their limits in metabolizing caffeine, taking more will no longer enhance its effects,” she says.

She even points out that repeated caffeine consumption can cause the body to “downregulate” or “desensitize” the adenosine receptors in the brain, meaning their sensitivity to caffeine decreases.

In addition, increased caffeine intake can lead to nervousness, increased heart rate, anxiety and gastrointestinal discomfort, which can affect the overall impression, she says.

Benefits of coffee according to an RD: