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Caffeine

Also known as: 1,3,7-trimethylxanthine, coffee, caffeine anhydrous

SStrong Evidence10 studies referenced

Common dosage

100-200mg

Category

other

Description

World's most consumed psychoactive substance. Improves alertness, focus, and exercise performance. Timing matters — delay 90min after waking.

Safety & interactions

Half-life 5-6h — avoid after 2pm. Tolerance develops. Withdraw gradually to avoid headaches.
Check all interactions →

Protocols featuring Caffeine

Cognitive Performance ProtocolAAdequate Evidence
Pre-Workout ProtocolSStrong Evidence
Focus & Productivity StackAAdequate Evidence

Studies on Caffeine (10)

1.

Effects of caffeine on human behavior

Smith AP (2002) · Food Chem Toxicol

ReviewPubMed
2.

International society of sports nutrition position stand: caffeine and exercise performance

Goldstein ER, et al. (2010) · J Int Soc Sports Nutr

ReviewPubMed
3.

Effects of Caffeine Supplementation on Exercise Performance in Volleyball Players: A Systematic Review and Meta-Analysis.

Chen B (2025) · Nutrients

PubMedDOI
4.

Caffeine and taurine: a systematic review and network meta-analysis of their individual and combined effects on physical capacity, cognitive function, and physiological markers.

Deng H (2025) · Journal of the International Society of Sports Nutrition

PubMedDOI
5.

Effects of Acute Caffeine Ingestion on Repeated Sprint Ability: A Systematic Review and Meta-Analysis.

Wang Y (2025) · Nutrients

PubMedDOI
6.

The effect of dietary supplements on core temperature and sweating responses in hot environmental conditions: a meta-analysis and meta-regression.

Peel JS (2025) · American journal of physiology. Regulatory, integrative and comparative physiology

PubMedDOI
7.

Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.

Zart S (2025) · Journal of the International Society of Sports Nutrition

PubMedDOI
8.

Assessing the genetic estimates of the association between plasma caffeine and cancer risk through Mendelian randomization.

Wang H (2025) · European journal of nutrition

PubMedDOI
9.

Effects of Caffeine Dose and Administration Method on Time-Trial Performance: A Systematic Review and Network Meta-Analysis.

Xue R (2025) · Nutrients · n=612

PubMedDOI
10.

Revisiting the evidence on caffeine mouth rinse: effects on exercise and cognitive performance: a meta-analytic review.

Deng H (2026) · Journal of the International Society of Sports Nutrition

PubMedDOI

Health domains

Cognitive performanceExercise & movement

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.