Adenosine
Adenosine is a nucleoside made of adenine and the sugar ribose. It occurs in every cell, is a building block of ATP and also acts as a signaling molecule.
What caffeine helps explain
Caffeine blocks adenosine’s action on brain cells, which helps explain its alerting effect. This is evidence about signaling in the body, not a trial showing that swallowing adenosine improves sleep. 1
Would taking more improve sleep?
The sources reviewed here explain endogenous adenosine and its role in sleep regulation. They do not establish an oral dose that shortens time to sleep or increases sleep duration. The physiological question remains useful, but a supplement benefit requires evidence about the actual product and route. 1 2
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Stress & Mood1 effect
No study is linked to this rating.
Cognition2 effects
No study is linked to this rating.
Sleep3 effects
No study is linked to this rating.
No study is linked to this rating.
No study is linked to this rating.
Sources
- Tired or Wired? Caffeine and Your Brain NIH, 2020
- What Makes You Sleep? NHLBI