VitaShure Caffeine SR
Also known as: Caffeine, 1,3,7-Trimethylxanthine
Overview
Caffeine (1,3,7-Trimethylxanthine) is a naturally occurring stimulant found in coffee beans, tea leaves, cacao pods, and guarana seeds. It is widely used to enhance alertness, improve cognitive function, and boost exercise performance. As a fast-acting stimulant, caffeine has a half-life of approximately 2.5 to 10 hours. Extensive research, including numerous systematic reviews and meta-analyses, supports its efficacy in enhancing alertness and exercise performance. It is available in various forms, including capsules, tablets, and sustained-release formulations.
Benefits
Caffeine is well-documented for enhancing exercise performance by increasing muscle contraction force and endurance. A meta-analysis indicates that caffeine supplementation improves muscular endurance and strength, particularly in women. Additionally, caffeine improves cognitive functions, including alertness, attention, and memory. These benefits are generally consistent across different populations, although individual responses may vary. The effects are typically noticeable within 30 minutes to 1 hour after ingestion and can last for several hours. The effect size for exercise performance improvements is generally moderate.
How it works
Caffeine acts primarily as an adenosine receptor antagonist, increasing the activity of neurotransmitters like dopamine and norepinephrine. By blocking adenosine, caffeine reduces feelings of tiredness and promotes alertness. It affects the central nervous system (CNS), cardiovascular system, and metabolic pathways. The primary molecular targets are adenosine receptors (A1 and A2A). Caffeine is rapidly absorbed with high bioavailability, allowing it to exert its effects quickly after ingestion.
Side effects
Caffeine is generally safe when consumed in moderation. Common side effects (>5%) include jitters, anxiety, insomnia, increased heart rate, and stomach upset. Uncommon side effects (1-5%) include headaches and dizziness. Rare side effects (<1%) include seizures and arrhythmias. Caffeine may interact with certain medications like antidepressants and blood thinners. Contraindications include pregnancy, breastfeeding, and certain medical conditions. Children, older adults, and individuals with heart conditions should limit or avoid caffeine. Excessive consumption can lead to adverse effects, so moderation is key.
Dosage
The minimum effective dose for cognitive effects is 50-100 mg. For exercise performance, optimal dosages range from 200-400 mg. The maximum safe dose for healthy adults is 400 mg per day. It is best taken 30 minutes to 1 hour before exercise or cognitive tasks. Capsules or tablets are common forms; sustained-release (SR) forms may provide longer-lasting effects. Absorption is not significantly affected by food intake. Regular use may lead to tolerance, so cycling usage may be beneficial.
FAQs
Is caffeine addictive?
Caffeine can be habit-forming; regular use may lead to tolerance. It is advisable to cycle caffeine intake to maintain its effectiveness and prevent dependence.
What are the risks of taking too much caffeine?
Excessive consumption can lead to adverse effects like insomnia and increased heart rate. It's important to adhere to recommended dosage guidelines.
When is the best time to take caffeine?
Best taken in the morning or early afternoon to avoid disrupting sleep. The effects are typically felt within 30 minutes to 1 hour.
Does caffeine give you energy?
Caffeine enhances alertness and performance but does not provide a "boost" in energy. It works by blocking adenosine receptors in the brain.
Research Sources
- https://www.mdpi.com/2072-6643/14/9/1750 – This umbrella review of 21 meta-analyses found that caffeine supplementation consistently improves exercise performance, including muscular endurance and strength. The review highlights the broad benefits of caffeine across various exercise modalities.
- https://www.mdpi.com/2072-6643/17/1/67 – This meta-analysis showed that acute caffeine intake enhances muscular endurance and strength in women, with significant effects observed at doses around 3 mg/kg body weight. The study provides specific dosage recommendations for women seeking to improve their exercise performance.
- https://www.supplysidesj.com/healthy-living/balchem-corp-vitashure-line-extensions – This single-blind cross-over study comparing caffeine and multi-ingredient pre-workout supplements found that caffeine provided greater ergogenic benefits in resistance-trained men. The study suggests that caffeine alone can be more effective than complex pre-workout formulations for enhancing performance.
- https://www.researchgate.net/publication/41434788_The_effects_of_a_pre-workout_supplement_containing_caffeine_creatine_and_amino_acids_during_three_weeks_of_high-intensity_exercise_on_aerobic_and_anaerobic_performance – This study investigates the effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. The results indicate improvements in both aerobic and anaerobic performance, suggesting a synergistic effect of the combined ingredients.
- https://www.verywellhealth.com/natural-caffeine-8673811 – This article provides a general overview of natural caffeine sources and their health effects. It discusses the benefits and risks associated with caffeine consumption, as well as recommendations for safe usage.
