Caffeine
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A naturally occurring stimulant found in coffee, tea, and cacao, and often added directly to supplements and energy products.
Why it’s used
Taken to increase alertness and reduce feelings of fatigue, and sometimes to support exercise performance.
What the evidence is for
improving alertness and reducing perceived fatigue at moderate doses.
What the evidence says
Evidence supports an effect on alertness and reaction time at moderate doses, and on endurance and anaerobic exercise performance in some studies of athletic populations. Effects vary by individual tolerance, habitual intake, and timing.
Dose studied
100–400 mg — doses studied for alertness and exercise performance.
Context
Studies of alertness and exercise performance have generally used doses of about 100-400 mg, often given shortly before activity; higher doses show diminishing benefit and more side effects.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.