2024-08-27 00:30:03
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A correction was added to the FAQ What are caffeine's main benefits?
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Caffeine
•Last Updated: December 18, 2023
Caffeine is a central nervous system stimulant that can improve sports performance and aspects of cognitive function. Caffeine or caffeine-containing beverages are often taken to help restore alertness and wakefulness or to reduce drowsiness. Despite its side effects, caffeine is safe for most people, and caffeine-containing beverages like tea and coffee are socially acceptable and widely used.
Caffeine is most often used for
Last Updated:December 18, 2023
Caffeine is a psychoactive stimulant that is found naturally in coffee, tea, and chocolate, and it is commonly added to soft drinks and energy products. It enhances alertness and wakefulness, has various applications in dietary supplements and medications, and its effects on the central nervous system include increased heart rate and blood pressure, which may diminish with regular use.
Caffeine enhances alertness, cognitive function, and pain relief, particularly during mental fatigue and acute sleep deprivation. It also improves physical performance in various sports and may have minor benefits for respiratory function in asthma, though its role in weight management remains unclear.
Do different genotypes influence the effect of caffeine?
Does regular caffeine use reduce the benefit of caffeine on exercise performance?
Does regular caffeine use reduce the risk of cognitive disorders like dementia and Alzheimer's disease?
Is caffeine a banned substance for athletes?
Does coffee have the same effect as isolated caffeine on exercise performance?
Does using a caffeine-containing mouth rinse or chewing a caffeine gum have the same effect on exercise performance as ingesting caffeine?
Caffeine's main drawbacks include side effects such as increased heart rate, increased blood pressure, and impaired sleep quality, as well as potential withdrawal symptoms and toxicity in rare cases. Although moderate caffeine intake is generally safe, excessive consumption, particularly from energy drinks, can pose health risks, especially for vulnerable populations.
Caffeine primarily acts in the central nervous system by preventing adenosine from binding to its receptors, which enhances the secretion of neurotransmitters like dopamine, norepinephrine, and serotonin, thereby improving alertness, mood, and motivation. Additionally, caffeine influences cellular calcium transport and inhibits enzymes that break down cyclic adenosine monophosphate (cAMP), which further contribute to its performance-enhancing effects.
Note that Caffeine is also known as:
- Coffee extract
- Tea extract
- 1 3 7-Trimethylxanthine
Caffeine should not be confused with:
- Caffeic acid
For sports performance
The optimal dose for sports performance benefits is 3–6 mg per kilogram of bodyweight (approximately 200–400 mg in a 70 kg person), taken around 60 minutes before exercise.[1] Using a dose at the low end of this range, approximately 3 mg/kg of caffeine before exercise (approximately 200 mg in a 70 kg person), achieves the benefits along with the lowest risk of side effects.[2]
Safety in adults
Caffeine is generally safe for most people if used within the recommended amounts.[3][4] The US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) report that a daily total caffeine intake of up to 400 milligrams (mg) does not raise safety concerns for non-pregnant adults.[5][6] The EFSA further reports that a daily total caffeine intake of up to 200 mg in pregnant and lactating women does not increase safety concerns for unborn babies or breastfed infants, and that a single caffeine dose of up to 200 mg (approximately 3 mg per kg bodyweight for a 70-kg adult) does not raise safety concerns.[5] In other words, caffeine intake is unlikely to cause detrimental health effects if daily intake is below 400 mg/day in non-pregnant adults, or below 200 mg/day in pregnant/lactating women, and if a single dose is less than 200 mg.
Safety in children and teens
In children and adolescents, more research is needed to clarify safety, health risks, and tolerable upper intake limits.[5] Evidence from a systematic review suggests that children and adolescents should consume no more than 2.5 mg per kg of bodyweight per day (equivalent to 100 mg for a 40 kg person).[3] But some organizations discourage all consumption of caffeine and other stimulants by children and adolescents.[6]
Caffeine in food and drink
Caffeine concentrations in various foods — coffee, tea, soft drinks (cola), chocolate, energy drinks, etc — are highly variable.[5] For example, a cup of coffee may contain approximately 50–200 mg of caffeine, but the amount per cup is highly variable depending on the type of bean, how it is roasted, and how it is prepared.[7][8] Some energy drinks contain very high amounts of caffeine, and the FDA recommends avoiding dietary supplements that contain pure or highly concentrated caffeine because a single teaspoon of pure powdered caffeine contains about 5 grams (5000 milligrams), far higher than the upper recommended limit of daily intake and approaching the toxic dose.[9]
For a detailed overview of caffeine dosing, read our article “How Much Caffeine Is Too Much?”.
Caffeine in caffeine citrate
Note that caffeine citrate is about 50% caffeine by weight, i.e., a 50 mg dose of caffeine citrate contains approximately 25 mg of caffeine.[10][11]
Research FeedRead all studies
Cycling of caffeine is necessary for people who prefer the short-term benefits that diminish with tolerance; however, caffeine cycling is not required for people who enjoy the long-term benefits of chronic caffeine consumption.
Chronic non-cycled caffeine consumption (in the form of coffee and tea, both of which contain many bioactive components in addition to caffeine) is associated with a reduced risk of several diseases, including Parkinson’s disease, type 2 diabetes, and chronic liver disease.[61] Caffeine consumption has also been shown to enhance performance on attention tasks, regardless of the participants’ caffeine consumption habits.[114] Clearly, cycling isn’t needed to obtain these benefits. So why cycle? The question usually comes up in the context of exercise performance enhancement.
Supplementation with 3–6 mg of caffeine per kg of body weight before exercise has been consistently shown to enhance performance over a wide range of exercise intensities and durations, with beneficial effects on aerobic exercise performance, muscular endurance and strength, sprinting, jumping, and throwing performance.[1]
Caffeine elicits an ergogenic effect (i.e., enhances exercise performance) primarily by affecting the central nervous system. Caffeine blocks adenosine receptors in the brain, resulting in increased release of neurotransmitters such as dopamine and norepinephrine, and thus increased alertness and focus. It can also reduce pain and perceived exertion during exercise.
It seems to many habitual caffeine users that habitual use reduces, or even eliminates, the ergogenic effect of acute caffeine ingestion. The rationale is that habitual caffeine use increases the number of adenosine receptors in the brain, and as such, reduces the adenosine-blocking effect of caffeine. This has been shown in rodents,[115][116] but has yet to be studied in humans. Evidence from human studies does suggest that habitual caffeine use can blunt some aspects of the physiological response to caffeine, such as an increase in plasma epinephrine levels.[117][20]
In further support of the idea that athletes should cycle caffeine in order to maximize its ergogenic effect, some studies indicate that when individuals with low habitual caffeine intake (< 75 mg/day) consume 3 mg of caffeine per kg of body weight daily for 20–28 days, the ergogenic effect of caffeine is reduced.[93][94]
However, in a 2022 meta-analysis of 59 studies that investigated the effect of acute supplementation with caffeine on exercise performance in habitual caffeine consumers, it was found that acute supplementation with caffeine improved performance during endurance, power, and strength exercises.[97] Moreover, the performance-enhancing effects of an acute dose of caffeine were independent of whether or not that dose was greater or smaller than participants' habitual consumption, as well as being independent of sex or training status.
The results of this meta-analysis indicate that caffeine does not lose its ergogenicity with chronic use; that is, even with daily caffeine consumption, ingesting some caffeine about an hour before exercise will still have a positive impact on performance in people who benefit from caffeine (which is not everyone). But is it possible that skipping a cup of coffee today will enhance the effects of a cup of coffee on exercise performance tomorrow? Probably not.
Two separate studies reported that abstaining from caffeine for four days prior to an exercise test did not enhance the effect of acute supplementation with caffeine,[118][119] and shorter withdrawal periods (24–48 hours) don’t appear to be useful either.[97] Therefore, the available evidence does not support the common practice of utilizing a caffeine withdrawal period before an important training session or competition to maximize caffeine’s ergogenic effect. In fact, doing so may even be detrimental, as a four-day withdrawal period was found to result in a number of side effects, including headaches, fatigue, impaired focus, and a lack of motivation.
It remains to be determined whether a longer withdrawal period can boost caffeine’s ergogenic effect, but considering the fact that acute supplementation with caffeine enhances exercise performance in habitual users, and abstaining from caffeine tends to result in unfavorable symptoms, the juice is unlikely to be worth the squeeze if the purpose of a caffeine withdrawal period is solely to maximize caffeine’s ergogenic effect on a specific day.
Caffeine works by blocking adenosine from binding to A1 receptors in the brain, which prevents feelings of sleepiness and promotes alertness. This action also contributes to improved mood.
Caffeine is the most widely consumed psychoactive drug in the world, largely due to its mood-enhancing and stimulatory effects.
Despite widespread consumption, few people are actually aware of how caffeine works in the body.
We thought you might be interested in learning exactly how caffeine works in your body after you ingest it and it enters the brain.
But first: how adenosine makes you feel sleepy
The key player here is adenosine.
If you remember your high school biology, think of the lock-and-key model.
Adenosine is a key that opens up a variety of locks, with the locks actually being receptors in the brain.
Once adenosine (the key) locks into a certain receptor (the lock) in the brain, it has a unique effect on the brain.
There are a host of different receptors in your brain, so different ones have different effects. The one we’re interested in is the A1 receptor. Once adenosine locks with the A1 receptor, it promotes muscle relaxation and sleepiness, which is why people get tired as the day progresses.
Furthermore, adenosine can bind to the A2A receptor. When it binds, this interferes with the release of mood-improving neurotransmitters, such as dopamine.
Adenosine itself is produced primarily from physical work and intensive brain use. Thus, over the course of the day, your body accumulates adenosine.
If only there was something that could get in the way of adenosine from locking into the A1 receptor...
Adenosine is one of the best-known sleep-regulating molecules. Located in your central nervous system, it helps get you sleepy as the day winds down, among other effects.
What caffeine does in your brain
Before caffeine
When you first wake up, your body has metabolized away the adenosine molecules. You’re a bit groggy, but you’re waking up.
Ingesting Caffeine
Most people initially drink caffeine in the form of a beverage. It’s absorbed in the small intestines within an hour, and becomes available throughout the blood and most parts of the body, including your brain.
As it starts entering your brain, it starts competing with adenosine.
Peak Concentration
Blood concentrations of caffeine tend to peak within two hours, which also means that brain concentrations of caffeine are at their peaks. The caffeine in your brain is competing with adenosine and preventing it from binding to A1 receptors. This is what gives you a jolt of wakefulness.
To be precise, the caffeine doesn’t actually lock in with the A1 receptor. It’s more like something that gets in the way and occupies the lock, rather than actually unlocking it.
It similarly gets in the way of the A2A receptor, which can help promote the release of dopamine and glutamate (and make you feel good after you drink coffee)!
Decreasing caffeine
Eventually, caffeine molecules will unbind from the adenosine receptors (as all molecules generally do).
Most of caffeine is metabolized through the CYP1A1/2 enzymes into various substances such as araxanthine, theobromine, and theophylline.
The half-life (the amount of time it takes for the concentration of a substance to be halved) of caffeine in the body ranges from three to ten hours depending on the amount of CYP1A1 in the body, which varies from individual to individual.
Feeling sleepy again
By early evening, most of the caffeine from your morning cup of coffee has metabolized. There are significantly fewer caffeine molecules occupying the A1 receptors, so adenosine starts binding to them.
This starts promoting muscle relaxation and sleepiness, and that’s why you start feeling sleepy.
When you go to sleep and your body starts recovering, the adenosine molecules are metabolized. This is why sleep is so important - one of the issues with a lack of sleep is the increase in adenosine molecules. This then takes us back to the "Before Caffeine" step.
Of course, you can always attempt to drink a larger dose of caffeine at one sitting, or drink caffeine multiple times during the day to keep sleepiness at bay. But that’s not really a sustainable strategy.
Caffeine allows people to remain awake by competing with a molecule that promotes sleepiness called adenosine. Caffeine has a similar shape to adenosine and prevents it from binding to its receptors.
For more information, check out our in-depth caffeine page.
Chewing caffeine gum may provide a small benefit to endurance and strength if it is done shortly before exercise at a sufficient dose, although the effectiveness of caffeine mouth rinses remains unclear. More high-quality research is needed to determine whether these methods are valid alternatives to ingesting caffeine.
As an alternative to ingesting caffeine, a small number of studies have tested the effects of chewing a caffeine-containing gum or mouth-rinsing a caffeine-containing solution. The evidence suggests that caffeine gum may have a very small beneficial effect on endurance and strength-related outcomes, but only if the gum is chewed less than 15 minutes before exercise at a caffeine dose of at least 3 mg per kilogram of bodyweight (equivalent to approximately 210 mg in a 70 kg person).[111] Meanwhile, the results from the small number of published mouth rinse studies are equivocal, so it is currently unclear whether mouth-rinsing caffeine is as effective as ingesting it.[112][113] Further high-quality research is needed to clarify whether these alternative routes of caffeine delivery are a valid alternative to ingesting caffeine.
2023-12-18 00:30:04
Full page update
major
We updated this page and it's database with the newest meta-analyses.
2023-11-02 00:30:03
One new meta analysis added
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We added one additional meta-analysis to the database.
Reviewed By
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