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Caffeine

Caffeine is a natural stimulant of the methylxanthine class found in coffee beans, tea leaves, cocoa and guarana.

Also listed as Coffee extract, Tea extract, 1 3 7-Trimethylxanthine, Caffeine Anhydrous

CognitionEnergyStress & Mood

Where is the cognitive evidence strongest?

A broad review found the most reliable benefits in vigilance, meaning sustained attention. Benefits occur in rested and sleep-deprived people, with stronger reasons for caution when claims extend to complex reasoning. 1

Focus And AttentionSupported

Short-term attention benefits are better established than memory enhancement. 1

Can caffeine help during exercise?

The ISSN review finds the most consistent performance benefit in aerobic endurance, with individual variation. Studies commonly use 3–6 mg/kg about an hour before exercise; very high doses bring more side effects without being necessary for benefit. These research doses can exceed general safety guidance. 2 3

Physical EnergySupported

Evidence concerns measured exercise performance, not treatment of unexplained fatigue. 2

What is the sleep tradeoff?

A 2023 meta-analysis of 24 studies found about 45 minutes less total sleep on average after caffeine. Dose and timing influenced the loss: larger amounts closer to bedtime generally caused more disruption. This average is not a prediction for every cup or person. 4

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

Acute StressStress & MoodSmallCNo linked study

No study is linked to this rating.

Rated by SuppCo · medium confidenceEvidence record

Adverse findings

Ratings where the reported effect was unfavourable.

Energy CrashesEnergyModerateFNo linked study

No study is linked to this rating.

Rated by SuppCo · high confidenceEvidence record

All studies

12 publications are linked to Caffeine, newest first.

Examining the effects of caffeine during an auditory attention task2024Mental Performance and Sport: Caffeine and Co-consumed Bioactive Ingredients2022How does caffeine influence memory? Drug, experimental, and demographic factors2021Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.2020Effects of caffeine supplementation on physical performance and mood dimensions in elite and trained-recreational athletes2020Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis2019Effects of a single, oral 60 mg caffeine dose on attention in healthy adult subjects2017Effects of caffeine ingestion on endurance performance in mentally fatigued individuals2016A review of caffeine’s effects on cognitive, physical and occupational performance2016Post-study caffeine administration enhances memory consolidation in humans2014The effect of caffeine on working memory load-related brain activation in middle-aged males2013Caffeine as an attention enhancer: reviewing existing assumptions2012

Sources

  2. International society of sports nutrition position stand: caffeine and exercise performance Journal of the International Society of Sports Nutrition, 2021