Caffeine
Stimulant for alertness/performance; sleep disruption is a predictable risk.
By Suplagen Team · Updated
What it is
Caffeine improves alertness and can improve many performance outcomes. Key drawbacks are sleep disruption, jitters, and anxiety in sensitive users.
How it works
Adenosine receptor antagonism increases alertness and reduces perceived exertion.
What the evidence says
Strong evidence for alertness and many sport outcomes; timing determines sleep impact.
How much to take
The catalog range is 50 to 200 mg per dose, with a 400 mg daily ceiling that safety agencies call the safe upper level for most healthy adults. A standard cup of coffee lands inside the per-dose range.
For performance, the same 50 to 200 mg range applies. Pregnancy limits are lower than the general ceiling.
When and how to take it
Morning, or 30 to 60 minutes before training. Nothing within 6 to 8 hours of bedtime; caffeine's sleep cost is entirely a timing problem.
Tolerance builds. When the effect fades, the catalog suggests occasional lower-use days rather than a higher dose. L-theanine smooths the edge; rhodiola adds to it.
Who should skip it
Insomnia and uncontrolled anxiety rule it out; arrhythmia is a caution. No drug interactions are listed in the catalog, but caffeine's stimulation adds to any other stimulant you take. Pregnancy is listed as safe within lower limits.
Safety Notes
- EFSA identifies 400 mg/day as a safe upper level for most healthy adults; pregnancy limits are typically lower.
- Use caution with: insomnia, uncontrolled anxiety, arrhythmia (caution).
Common questions
How much caffeine is safe per day?
400 mg for most healthy adults, per the catalog ceiling. Per dose, 50 to 200 mg. Pregnancy limits run lower.
When should I stop caffeine before bed?
6 to 8 hours before. A 3 pm coffee is inside the danger zone for an 11 pm bedtime.
Does caffeine stop working?
Tolerance develops with daily use. The fix is occasional low-use days, not a bigger dose.