Caffeine Supplement Review

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  Evaluated for:
Effectiveness Rating Effectiveness Rating
+3 (Strong Evidence)
Athletic Performance
+3 (Strong Evidence)
+2 (Moderate Evidence)


  • Caffeine is a naturally occurring compound found in the leaves, seeds, or fruits of more than 60 plants, including coffee beans, cacao beans, kola nuts, guarana berries, and tea leaves (including yerba mate and green tea). There is evidence that it improves memory, athletic performance, and headache pain, as well as asthma and possibly diabetes.
  • Caffeine, in human studies, has been shown to be effective for enhancing memory, exercise tolerance, and respiratory function.
  • Caffeine increases the release of dopamine, a neurotransmitter, to improve memory. The effect on lung function is similar to that of theophylline, a methylxanthine medication that opens airways.
  • Caffeine improves athletic performance by enhancing muscle metabolism and time to exhaustion.
  • Caffeine is safe for use at levels equivalent to 2 cups of coffee a day.


  • Caffeine-withdrawal headaches are common in individuals who suddenly decrease their intake of coffee and other sources.
  • Caffeine can elevated blood pressures, an effect that may last up to 24 hours.

Caffeine can be fatal in extremely high doses of 10-14 grams.

DOSAGE:100-200 mg of caffeine daily (a 6 oz. cup of coffee generally contains 50-100 mg) is considered safe, although higher doses may be required to treat certain conditions. Caffeine, the only stimulant classified as safe and effective by the U.S. FDA, is permitted in over-the-counter analgesics and cold medicines. A maximum of one cup daily is considered safe for pregnant women.

CONCLUSION:We conclude that the evidence Is strong enough to give caffeine a try for memory, exercise performance, and relief of headache pain. It may be helpful as an adjunct to standard asthma therapy, but should never be relied on for sole treatment.

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