Caffeine
Performance
Also known as: 1,3,7-Trimethylxanthine, Coffee extract, PURENERGY, caffeine co-crystal, caffeine pterostilbene
A
Grade A💊 100-400 mg daily; 3-6mg/kg for performance🎯 7 primary uses🔗 2 synergies⚠️ Review warnings
Levels upMovement+50 pts
Overview
Most widely used performance enhancer. Improves endurance, strength, and cognitive function through adenosine antagonism.
Primary Uses
EnergyEnduranceFocusStrengthThermogenesisFat oxidationAppetite suppression
Frequently Asked About Caffeine
How much Caffeine should I take?
The typical effective range is 100-400 mg daily; 3-6mg/kg for performance. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Caffeine?
30-60 min before exercise. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Caffeine with food?
Optional.
Does Caffeine interact with medications?
Yes — known interactions include Many interactions and Enhances stimulants. If you take any prescription medication, talk to your doctor or pharmacist before starting Caffeine.
What does Caffeine pair well with?
Caffeine stacks well with L-theanine and Creatine — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Caffeine?
Caffeine should be avoided or used with caution by people with Arrhythmias and Severe anxiety. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Caffeine?
Most people tolerate Caffeine well. The most commonly reported side effects are Anxiety, Insomnia, and Jitters. Side effects are usually dose-dependent — lowering the dose often resolves them.
Dosage
Typical range
100-400 mg daily; 3-6mg/kg for performance
Timing
30-60 min before exercise
With food
Optional
Duration
Tolerance develops; cycle
Special Populations
Athletes, shift workers
Research & Studies
Search the literature now
We haven’t curated landmark studies for Caffeineyet — one-click into the primary literature here. PubMed (RCTs) is usually the highest-signal starting point.
Mechanism of Action
- • Blocks adenosine receptors
- • Increases catecholamines
- • Enhances fat oxidation
- • Central nervous system stimulant
Evidence Quality
Evidence Grade A
Proven ergogenic aid
Safety & Contraindications
Serious Warnings
- • Overdose possible with powder
Contraindications
- • Arrhythmias
- • Severe anxiety
Common Side Effects
- • Anxiety
- • Insomnia
- • Jitters
- • Dependency
Pregnancy & Breastfeeding
Limit to 200mg/day in pregnancy
Liver & Kidney Notes
Safe
Interactions
💊 Medications
- • Many interactions
- • Enhances stimulants
🧪 Supplements
- • Synergistic with L-theanine
🍽️ Food & Alcohol
- • Alcohol may mask effects
Stacking & Synergies
Pairs Well With
Avoid Combining With
Other stimulantsLate-day use
Best Goal Synergies
PerformanceFocus
Buying Guide
What to Look For
- • Precise dosing form
Standardization Markers
mg caffeine
Adulteration risk
Low
Practical Notes
- • Cycle to maintain sensitivity
- • Cut off 6-8h before bed
- • Tolerance develops - cycle off periodically
- • Combine with L-theanine for smoothness
Tags
performancestimulantenergyfocusweightthermogenicmetabolism
Top Products with Caffeine
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Related Guides
In-depth guides covering Caffeine — protocols, comparisons, and use cases.
More in Performance
Other ingredients in the Performance category.
Agmatine Sulfate
Arginine metabolite with nitric oxide and pain-modulating effects. Enhances pumps.
Arachidonic Acid (ARA)
Omega-6 fatty acid that amplifies exercise-induced muscle signaling. Increases training response but also inflammation.
BCAAs
A branched-chain amino acid blend in a 2:1:1 leucine-to-isoleucine-to-valine ratio, formulated in instantized (micronized) form for improved solubility. BCAAs support muscle protein synthesis and may reduce exercise-induced fatigue, though whole protein sources provide comparable benefits at lower cost.
Beetroot / Nitrates
Dietary nitrates converted to nitric oxide for improved endurance and blood flow. Can enhance exercise efficiency.
Beta-Alanine
Increases muscle carnosine for buffering acid during high-intensity exercise. Delays fatigue in 1-4 minute efforts.
Beta-Hydroxybutyrate (BHB)
Exogenous ketone body that can elevate blood ketone levels. Used for energy, cognitive function, and supporting ketogenic diets.
Last reviewed: June 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, June). Caffeine — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/caffeine
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.