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Public-ready7/5/2026

Caffeine

Papers analyzed
67
Exercise performance and recoveryCognition, memory, and focusGlucose and metabolic health markers

Main benefit evidence

Review human evidence by goal.

Exercise performance and recovery
Exercise performance and recovery
Goal tierS
Direct human evidence
Sufficiently accumulated18 direct studies
Positive
13
No clear difference
1
Mixed
4
Negative
0
Positive study ratio72%
This is the share of verified direct studies with a positive result, not your personal chance of benefit.
Research intake observed
3–6.5 mg/kg
Dose confirmed in 13 of 18 direct studies.
View study intake details
3 mg/kg
rct
5 mg/kg
rct
6 mg/kg
rct
5 mg/kg
rct
6.5 mg/kg
rct
6 mg/kg
rct
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Cognition and focus
Cognition, memory, and focus
Goal tierNot rated yet

No direct evidence for general supplement use is confirmed under the current standard.

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Glucose and metabolic health
Glucose and metabolic health markers
Goal tierNot rated yet

The currently linked research coverage is not broad enough to characterize this goal yet.

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Sleep
Stress Response and Sleep Changes
Goal tierNot rated yet

The currently linked research coverage is not broad enough to characterize this goal yet.

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Skin, hair, and nails
Skin, hair, and nail support
Goal tierNot rated yet

The currently linked research coverage is not broad enough to characterize this goal yet.

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Fatigue and energy
Fatigue and energy
Goal tierNot rated yet

No direct evidence for general supplement use is confirmed under the current standard.

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Side effects and combination findings in studies

Findings from studies of this ingredient alone are separated from findings involving another supplement or medication.

Caution signals
1
Side effects + combos + curated rules
Key precautions
No curated contraindication rule is available yet, but literature caution signals are shown below.
3 combo signals and 0 added-signal combos shown below.
These are signals reported in studies. They do not predict what will happen to an individual.

Findings to review with care

Side effects reported for the ingredient alone are separated from findings involving another supplement or medication.

Side effects reported when this ingredient was used alone

Symptoms or adverse events reported in studies of this ingredient without another active ingredient.

polymorphic broad complex QRS tachycardia1 papers
A case report of a 32-year-old woman who ingested 5000 mg of anhydrous caffeine, presenting with presyncope, agitation, polymorphic QRS tachycardia, metabolic acidaemia, and severe hypokalemia, treated successfully with intravenous propranolol.Human studies · Observational study

Positive combinations studied

Positive combination findings are separated by how the study compared the groups. This is not a recommendation to combine them.

Positive findings when used together

The combination had a positive result, but the contribution of each ingredient could not be separated.

비트루트 추출물In a randomized crossover trial of 20 healthy males, the combination of caffeine and beetroot juice significantly improved 1,000-m running performance compared to placebo (p < 0.01).
L-테아닌L-theanine combined with caffeine significantly reduced caffeine-induced tachycardia (17% vs 92%) and state anxiety compared to caffeine alone.
로디올라A randomized, double-blind, placebo-controlled trial in 48 male volleyball players found that combined Rhodiola rosea and caffeine supplementation significantly improved jump height, reduced power decline during high-frequency jumps, and lowered perceived exertion compared to placebo and single-agent groups.
Caffeine
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