Learn all about Caffeine
What is Caffeine?
Sharpen focus & boost performance with caffeine. World's most popular stimulant for alertness and sustained energy. Feel the clarity!
Benefits of Caffeine
- Boosts brain function including alertness, attention, reaction time, and focus by blocking sleepiness signals ('adenosine receptors') in the brain[ref]
- Improves physical performance by releasing adrenaline, helping muscles contract, and making exercise feel easier ('reducing perceived exertion')[ref]
"Caffeine shows consistent benefits for both cognitive function and physical performance, with significant variability in individual response due to CYP1A2 genotype differences. For athletes, 3-6mg/kg body weight is optimal, with peak blood levels at 30-60 minutes post-ingestion. For cognitive benefits, 50-200mg provides optimal effects with minimal side effects. Moderate consumption (up to 400mg daily) is not only safe but potentially beneficial."
- Dr. Craig Sale, Professor of Human Physiology at Nottingham Trent University and researcher in exercise physiology and caffeine performance effects (source)
How to use Caffeine
Dosage
For brain boost: 50-200mg (a standard coffee has ~95-165mg). For exercise: 3-6mg per kg body weight, 30-60 mins before.
Timing
Morning/early afternoon best to avoid sleep problems. Effects peak 30-60 mins after taking. Regular use leads to tolerance (less effect).
Notes
Sensitivity varies greatly (genetics, weight, habit). Powder/tablet forms ('anhydrous') might absorb faster. Slow-release ('extended-release') types give longer effects.
Who should take Caffeine?
- Adults needing better mental alertness and focus (work/study)
- Athletes wanting to improve training intensity and endurance
- People experiencing temporary tiredness or needing to stay awake
- Those interested in potential metabolism boost for weight management (as part of a healthy lifestyle)
How does Caffeine work?
Caffeine mainly works by blocking receptors in the brain for adenosine, a chemical that makes you sleepy. This block increases brain cell activity and releases alertness chemicals like dopamine and norepinephrine, boosting focus and mood. Outside the brain, it triggers adrenaline release, increasing heart rate and fat breakdown ('lipolysis'). In muscles, it can help them contract more forcefully. Metabolically, it slightly increases heat production ('thermogenesis') and fat burning ('fat oxidation'), potentially saving muscle fuel ('glycogen') during exercise. How fast your liver processes caffeine depends heavily on your genes (specifically the CYP1A2 enzyme), explaining why people react so differently.
Frequently asked questions
Natural sources of Caffeine
Found in many plants. Coffee beans (1-2% caffeine) are the main source (95-165mg per cup). Tea leaves (2-4% caffeine) yield 25-50mg per cup (black > green). Yerba mate has 30-50mg/cup. Cacao beans have small amounts (5-10mg per 30g dark chocolate). Guarana seeds (3.6-5.8%) are used in energy products. Kola nuts (2-3.5%) are in some soft drinks. Synthetic caffeine (chemically identical) is added to energy drinks, supplements, and medicines.
Potential side effects & risks
Warnings
Limit intake if pregnant (>200mg/day not advised). Use caution if you have heart conditions, anxiety, sleep disorders, or acid reflux (GERD)/ulcers. Teens should moderate use. Stopping suddenly after regular use often causes withdrawal (headache, fatigue, irritability).
Side effects
High doses can cause jitters, anxiety, fast heartbeat, stomach upset, or sleep problems. Makes you pee more. Headaches common during withdrawal. Can temporarily raise blood pressure.
Interactions
Can increase effects of other stimulants (like ADHD meds). May reduce effects of sleep aids. Can interact with certain antibiotics (e.g., ciprofloxacin), asthma drugs (bronchodilators), and some psychiatric meds. Check with doctor if on medication.