Purcaf Caffeine
Also known as: 1,3,7-Trimethylxanthine, Purcaf Caffeine, Caffeine anhydrous, Caffein, Coffein, Cafeina, Caffeine
Overview
Caffeine is a naturally occurring central nervous system (CNS) stimulant known for its ability to enhance alertness and decrease fatigue. It belongs to the methylxanthine class and is primarily sourced from coffee beans, tea leaves, and cacao. Due to its widespread usage in energy drinks, beverages, and supplements, caffeine has gained recognition for its ergogenic properties, particularly in improving athletic performance and endurance. Studies indicate that caffeine is rapidly absorbed post-ingestion, reaching peak plasma concentrations in 1-2 hours, with a half-life ranging from 2.5 to 10 hours, influenced by individual metabolic rate. As a well-researched compound, caffeine is generally considered safe for moderate consumption, although tolerance and individual reactions may vary.
Benefits
Caffeine supplementation is associated with multiple evidence-based benefits such as significant improvements in muscle strength (SMD = 0.18, p < 0.001) and muscle endurance (SMD = 0.30, p < 0.001). It also enhances endurance running performance, with measured increases in time to exhaustion (g = 0.392, p < 0.001) and decreased completion times in running trials (g = -0.101, p = 0.026). Endurance athletes tend to gain the most from caffeine's ergogenic effects, which typically manifest 30 minutes to 2 hours post-ingestion. The consistent evidence supporting the benefits of caffeine underscores its role in enhancing performance and alertness, particularly in sports-related and cognitive tasks.
How it works
Caffeine functions mainly as an adenosine receptor antagonist, elevating levels of neurotransmitters such as dopamine and norepinephrine. This mechanism results in increased alertness, energy levels, and enhanced physical performance. Additionally, caffeine stimulates the central nervous system, affecting cardiovascular dynamics by increasing heart rate and blood pressure. With near-total bioavailability, it is quickly absorbed into the bloodstream, although food intake may slow this process slightly.
Side effects
Caffeine is generally well-tolerated in moderate amounts, with a commonly recommended limit of 400 mg per day for healthy adults. However, it may cause various side effects, affecting over 5% of users, such as jitters, anxiety, insomnia, increased heart rate, and gastrointestinal issues. Some less common side effects (1-5%) include headaches and dizziness. In rare cases (less than 1%), caffeine can lead to severe reactions like seizures, particularly when taken in high doses or combined with other stimulants. Furthermore, interactions with specific psychiatric medications (e.g., tizanidine, bupropion) require caution. Pregnant and breastfeeding women, as well as individuals with cardiovascular or sleep disorders, should monitor their caffeine intake closely.
Dosage
For enhancing athletic performance, caffeine is most effective at doses between 3 to 9 mg/kg of body weight. A typical recommendation for general use is between 100-200 mg of caffeine. Athletes may benefit from dosages tailored to individual tolerance levels, typically ranging from 3-6 mg/kg. For optimal effects, caffeine should be consumed 30 minutes to 1 hour prior to engaging in physical activity. It's important for healthy adults to adhere to a maximum intake of 400 mg per day, as varying forms of caffeine may influence absorption rates, although effectiveness remains similar across these forms, including pills and caffeinated beverages.
FAQs
Is caffeine safe?
Caffeine is safe in moderate amounts, up to 400 mg per day, but can cause side effects in sensitive individuals or excessive intake.
When should I take caffeine?
It is best taken 30 minutes to 1 hour before physical activity or an event requiring increased mental alertness.
What benefits can I expect from caffeine?
Caffeine can improve mental clarity, focus, muscle strength, and enhance endurance during physical activities.
Are there any misconceptions about caffeine?
Caffeine does not provide a permanent energy boost and can lead to dependence and withdrawal if consumed excessively.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/ – The research shows that caffeine ingestion improves both anaerobic and aerobic performance, with a significant impact on endurance and strength-related activities, thus serving as an effective ergogenic aid.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731800/ – This systematic review highlights the role of caffeine in exercise performance, detailing the optimal doses and timing for athletes to achieve best results in endurance and strength scenarios.
- https://www.ncbi.nlm.nih.gov/books/NBK453046/ – The book discusses behavioral effects of caffeine, including its effects on mood, fatigue, and overall cognitive performance, reinforcing its potential benefits in various activities.
Supplements Containing Purcaf Caffeine
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