Get Your Personalized Supplement StackSupplement Stack Quiz

Organic caffeine

Q: Is organic caffeine different from synthetic caffeine?

Chemically, organic and synthetic caffeine are identical. Organic caffeine is simply sourced from plants grown without synthetic pesticides or fertilizers, appealing to those who prefer natural products.

Q: Is caffeine safe for daily use?

Yes, generally, within recommended doses (up to 400 mg/day for healthy adults). However, individual tolerance and sensitivity vary, so monitoring personal response is important.

Q: How quickly does caffeine work?

Effects typically begin within 15–30 minutes after ingestion, with peak effects usually observed around 1 hour post-consumption.

Q: Can caffeine cause anxiety?

Yes, caffeine can cause anxiety, especially at doses of 400 mg or higher. Genetic factors, such as A2A receptor polymorphisms, can influence an individual's susceptibility to caffeine-induced anxiety.

Q: Does caffeine improve all types of sports performance?

Caffeine is most effective for improving endurance and some high-intensity efforts. Its benefits are less consistent in team sports like soccer, where performance measures are more complex.

Also known as: 1,3,7-trimethylxanthine, Organic caffeine, Methylxanthine alkaloid, Caffeine

Overview

Caffeine, specifically organic caffeine when sourced from naturally grown plants, is a methylxanthine alkaloid and a central nervous system stimulant. It is primarily extracted from coffee beans, tea leaves, guarana, and yerba mate. Widely used as an ergogenic aid and nootropic, caffeine enhances alertness, cognitive function, and physical performance, particularly in endurance and high-intensity exercise. It is rapidly absorbed, reaching peak plasma concentrations within 30–60 minutes, and has a half-life of approximately 3–5 hours. Extensive research, including numerous randomized controlled trials, systematic reviews, and meta-analyses, supports its efficacy and provides a high-quality evidence base for its benefits and potential adverse effects.

Benefits

Caffeine offers several evidence-based benefits, primarily as an ergogenic aid. Meta-analyses demonstrate significant improvements in physical performance, particularly endurance. For instance, caffeine increases time to exhaustion in endurance running with a medium effect size (Hedges’ g ≈ 0.39) and reduces time to complete endurance trials with a small effect size (g = −0.10). These effects are clinically meaningful for competitive athletes. While less consistent in sport-specific performance like soccer, caffeine at ~5 mg/kg has shown variable results. Beyond physical performance, caffeine is well-documented for cognitive enhancement, increased alertness, and reduced perception of fatigue. The combination of caffeine with L-theanine (found in tea) may offer small-to-moderate cognitive improvements beyond caffeine alone, suggesting synergistic effects on alertness and attention. The ergogenic effects are observed in both recreational and trained athletes, though more research is needed on female athletes and optimal dosing strategies. Benefits typically manifest within 30-60 minutes post-ingestion and can last for several hours.

How it works

Caffeine primarily functions as a non-selective antagonist of adenosine receptors, specifically A1 and A2A receptors, in the brain. By blocking adenosine, which typically promotes relaxation and drowsiness, caffeine reduces its inhibitory effects on neuronal activity. This leads to an increase in the release of excitatory neurotransmitters such as dopamine and norepinephrine. The interaction with the central nervous system results in heightened alertness, improved cognitive function, and a reduced perception of effort. Additionally, caffeine can enhance muscle contractility and increase catecholamine release, contributing to its ergogenic effects. It has high oral bioavailability, with about 99% absorbed, and is mainly metabolized in the liver by the CYP1A2 enzyme.

Side effects

While generally safe at moderate doses (up to 400 mg/day for healthy adults), caffeine can cause various side effects, with individual sensitivity varying significantly. Common side effects, occurring in over 5% of users, include nervousness, jitteriness, increased heart rate, and gastrointestinal discomfort. Less common effects (1-5%) may involve headaches, insomnia, and palpitations. Rare but more severe side effects (<1%) can include severe anxiety and arrhythmias, particularly in susceptible individuals. Caffeine interacts with certain medications; for example, CYP1A2 inhibitors like fluvoxamine can increase caffeine levels, raising the risk of adverse effects. It can also have additive stimulant effects when combined with other CNS stimulants. Contraindications include pregnancy (where intake should be limited), anxiety disorders, and certain cardiovascular conditions. Genetic polymorphisms, particularly in the CYP1A2 and ADORA2A genes, influence individual metabolism and sensitivity, making some individuals more prone to adverse effects, especially anxiety at doses exceeding 400 mg.

Dosage

For ergogenic effects, a minimum effective dose of approximately 3 mg/kg body weight is recommended. Optimal dosage ranges typically fall between 3–6 mg/kg body weight, which has been consistently shown to provide performance benefits in studies. The maximum safe dose for healthy adults is generally considered to be up to 400 mg per day; exceeding this limit significantly increases the risk of adverse effects. For peak effectiveness, caffeine should be ingested 30–60 minutes before exercise or cognitive tasks. While available in various forms like capsules, powders, or beverages, organic sources are often preferred for purity. Food intake may delay absorption but does not reduce the total bioavailability of caffeine. No specific cofactors are essential, but co-ingestion with L-theanine may modulate and enhance its cognitive effects.

FAQs

Is organic caffeine different from synthetic caffeine?

Chemically, organic and synthetic caffeine are identical. Organic caffeine is simply sourced from plants grown without synthetic pesticides or fertilizers, appealing to those who prefer natural products.

Is caffeine safe for daily use?

Yes, generally, within recommended doses (up to 400 mg/day for healthy adults). However, individual tolerance and sensitivity vary, so monitoring personal response is important.

How quickly does caffeine work?

Effects typically begin within 15–30 minutes after ingestion, with peak effects usually observed around 1 hour post-consumption.

Can caffeine cause anxiety?

Yes, caffeine can cause anxiety, especially at doses of 400 mg or higher. Genetic factors, such as A2A receptor polymorphisms, can influence an individual's susceptibility to caffeine-induced anxiety.

Does caffeine improve all types of sports performance?

Caffeine is most effective for improving endurance and some high-intensity efforts. Its benefits are less consistent in team sports like soccer, where performance measures are more complex.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8645316/ – This systematic review and meta-analysis by Grgic et al. (2021) investigated the effects of caffeine (~5 mg/kg) on soccer-specific performance. It found no significant improvement in various soccer outcomes, highlighting the variability of caffeine's ergogenic effects depending on the sport and specific performance measures. The study rigorously assessed bias and used the GRADE approach.
https://pubmed.ncbi.nlm.nih.gov/36615805/ – Souza et al. (2023) conducted a meta-analysis on endurance runners, demonstrating that caffeine significantly increased time to exhaustion (g=0.392) and reduced time to complete endurance runs (g=−0.101). The study included both recreational and trained runners, showing medium effect sizes, but noted a need for more female-specific data.
https://academic.oup.com/nutritionreviews/article/83/10/1873/8123998 – This systematic review and meta-analysis by Camfield et al. (2024) explored the combined effects of caffeine and L-theanine. It revealed small-to-moderate improvements in cognitive performance when both compounds were consumed together compared to caffeine alone, suggesting synergistic effects on alertness and attention.
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1270246/full – Wang et al. (2024) performed a meta-analysis on caffeine and anxiety, confirming that caffeine intake is associated with an increased risk of anxiety in healthy individuals, particularly at doses of 400 mg or higher. The study also highlighted the role of genetic variability, specifically A2A receptor polymorphisms, in susceptibility to caffeine-induced anxiety.