Caffeine

Performance

Also known as: 1,3,7-Trimethylxanthine, Coffee extract, PURENERGY, caffeine co-crystal, caffeine pterostilbene

Grade A

💊 100-400 mg daily; 3-6mg/kg for performance🎯 7 primary uses🔗 2 synergies⚠️ Review warnings

Overview

Most widely used performance enhancer. Improves endurance, strength, and cognitive function through adenosine antagonism.

Primary Uses

EnergyEnduranceFocusStrengthThermogenesisFat oxidationAppetite suppression

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

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

L-theanineCreatine

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

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.

Related Guides

In-depth guides covering Caffeine — protocols, comparisons, and use cases.

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.