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Caffeine Matrix

Also known as: Caffeine, 1,3,7-trimethylxanthine, Guarana (when derived from the guarana plant), Yerba mate (when derived from the yerba mate plant)

Overview

Caffeine is a naturally occurring stimulant found in various plants, including coffee beans, tea leaves, cacao pods, guarana seeds, and yerba mate leaves. It is a xanthine alkaloid compound that acts as a central nervous system stimulant. Widely used to enhance alertness and improve physical and mental performance, caffeine is also employed in treating certain medical conditions, such as apnea in preterm infants. It functions primarily as an adenosine receptor antagonist, increasing the activity of neurotransmitters like dopamine, norepinephrine, and acetylcholine. Caffeine is available in various forms, including tablets, capsules, and beverages, with nearly 100% bioavailability when ingested orally. Extensive research supports its efficacy, with numerous systematic reviews and meta-analyses confirming its benefits.

Benefits

Caffeine supplementation has been shown to improve physical performance across various domains. A meta-analysis revealed that acute caffeine intake improves certain aspects of team-sports performance in women athletes, particularly in single sprint performance (SMD: 0.347, 95% CI: 0.038, 0.656). Long-term moderate coffee consumption (which contains caffeine) is associated with a lower risk of cardiovascular disease, as demonstrated by a systematic review and meta-analysis involving approximately 1,283,685 participants. Additionally, caffeine is used to treat apnea in preterm infants, with studies showing it reduces the risk of bronchopulmonary dysplasia/chronic lung disease.

How it works

Caffeine primarily functions as an adenosine receptor antagonist, which increases the activity of neurotransmitters like dopamine, norepinephrine, and acetylcholine. By blocking adenosine receptors, caffeine reduces feelings of tiredness and increases alertness. It affects the central nervous system, cardiovascular system, and muscular system. Caffeine is rapidly absorbed from the gastrointestinal tract, reaching peak plasma concentrations within 1-2 hours. Its interaction with these systems results in enhanced cognitive function, improved physical performance, and potential cardiovascular benefits.

Side effects

Caffeine is generally safe when consumed in moderate amounts (up to 400 mg per day for healthy adults). Common side effects include jitters, anxiety, insomnia, increased heart rate, and gastrointestinal disturbances. Uncommon side effects include headaches, dizziness, and palpitations. Rare side effects may include seizures, arrhythmias, and, in severe cases, caffeine toxicity. Caffeine can interact with certain medications such as antidepressants and exacerbate the effects of other stimulants. It is contraindicated in pregnancy, breastfeeding, and certain medical conditions like high blood pressure, heart disease, and anxiety disorders. Preterm infants require careful dosing to avoid side effects such as tachycardia and agitation.

Dosage

For physical performance, doses typically range from 2 to 6 mg/kg body weight. For general use, 100-200 mg per dose is common, while athletes may use doses ranging from 200-400 mg. The American Academy of Sleep Medicine suggests that adults should not consume more than 400 mg of caffeine per day. Caffeine should be consumed 30 minutes to 1 hour before physical activity or mental tasks. It can be taken in various forms, including tablets, capsules, and beverages, with similar bioavailability across these forms. Absorption is not significantly affected by food intake but can be influenced by individual metabolism. Adequate hydration is recommended.

FAQs

How long does caffeine last?

Caffeine effects typically last 4-6 hours, depending on individual metabolism and dosage.

Can I take caffeine with other supplements?

It is generally safe but should be done with caution, especially with other stimulants, to avoid overstimulation.

Is caffeine safe during pregnancy?

No, caffeine intake should be limited during pregnancy due to potential risks to the fetus.

What are the signs of caffeine overdose?

Symptoms include severe jitteriness, vomiting, seizures, and irregular heartbeats. Seek medical attention immediately.

When should I take caffeine for best results?

Take it 30 minutes to 1 hour before the desired effect, such as physical activity or mental tasks.

Research Sources

  • https://www.protocols.io/view/effects-of-caffeine-supplements-on-performance-of-drjq54mw.html – This ongoing umbrella review of systematic reviews examines the effects of caffeine supplementation on physical performance in martial artists. The review is expected to include 16 RCTs and assesses various performance variables, utilizing high-quality methodology following PRISMA and Cochrane Risk of Bias 2 tool.
  • https://www.ahajournals.org/doi/10.1161/circulationaha.113.005925 – This systematic review and meta-analysis, involving approximately 1,283,685 participants, investigates the relationship between coffee consumption and cardiovascular health. The findings indicate that moderate coffee consumption is associated with a reduced risk of cardiovascular disease, based on observational studies and robust statistical analysis.
  • https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013873.pub2/references – This Cochrane review is a systematic review and meta-analysis of studies involving preterm infants to determine the efficacy of caffeine in reducing bronchopulmonary dysplasia/chronic lung disease. The review follows Cochrane guidelines and assesses various dosing regimens and study populations, demonstrating that caffeine reduces the risk of this condition in preterm infants.
  • https://pubmed.ncbi.nlm.nih.gov/17676317/ – This study investigates the ergogenic effects of caffeine on various aspects of physical and cognitive performance. The research highlights caffeine's ability to enhance alertness, reduce fatigue, and improve overall physical output, making it a valuable supplement for athletes and individuals seeking cognitive enhancement.
  • https://www.mdpi.com/2072-6643/13/10/3663 – This meta-analysis examines the impact of acute caffeine intake on team-sports performance in women athletes. The findings reveal that caffeine improves certain aspects of performance, particularly in single sprint performance, suggesting its potential as a performance-enhancing aid for female athletes in team sports.

Supplements Containing Caffeine Matrix

Mr Hyde Pre Workout Amplifier Orange Guava by PS ProSupps
55

Mr Hyde Pre Workout Amplifier Orange Guava

PS ProSupps

Score: 55/100
Mr Hyde Pre Workout Amplifier Grape by PS ProSupps
70

Mr Hyde Pre Workout Amplifier Grape

PS ProSupps

Score: 70/100
Mr Hyde Pre Workout Amplifier Blue Razz by PS ProSupps
53

Mr Hyde Pre Workout Amplifier Blue Razz

PS ProSupps

Score: 53/100
Mutant Madness Pineapple by Fit Foods
65

Mutant Madness Pineapple

Fit Foods

Score: 65/100
Mutant Madness Sour Fuzzy Peach by Fit Foods
80

Mutant Madness Sour Fuzzy Peach

Fit Foods

Score: 80/100
Mr Hyde Intense Pre Workout Berry Blast by PS ProSupps
78

Mr Hyde Intense Pre Workout Berry Blast

PS ProSupps

Score: 78/100
Mr Hyde Intense Energy Pre Workout Cherry Bomb by PS ProSupps
58

Mr Hyde Intense Energy Pre Workout Cherry Bomb

PS ProSupps

Score: 58/100
Mr Hyde Intense Energy Pre Workout Cotton Candy by PS ProSupps
68

Mr Hyde Intense Energy Pre Workout Cotton Candy

PS ProSupps

Score: 68/100
Mr Hyde Zero Fruit Punch by ProSupps
55

Mr Hyde Zero Fruit Punch

ProSupps

Score: 55/100
Mr. Hyde Cutz Fruit Punch by PS ProSupps
60

Mr. Hyde Cutz Fruit Punch

PS ProSupps

Score: 60/100
Mr Hyde Zero Fruit Punch by PS ProSupps
63

Mr Hyde Zero Fruit Punch

PS ProSupps

Score: 63/100
Mr Hyde Intense Energy Pre Workout Mango Passion Fruit by PS ProSupps
78

Mr Hyde Intense Energy Pre Workout Mango Passion Fruit

PS ProSupps

Score: 78/100

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