Caffeine
Acute performance and alertness benefits; individual sensitivity varies; timing matters for sleep.
Stacks containing Caffeine
Public community stacks that include this ingredient.
Pre-Workout Performance Stack
Targets acute performance via nitric oxide support, buffering capacity, and central drive.
Your personalized stack
Built from your goals and the supplement evidence library. You can edit doses and timing.
Your personalized stack
Based on your goals and preferences, here is a starting stack you can edit.
Strong evidence that 3–6 mg/kg caffeine improves endurance, strength, and power; benefits consistent but moderated by genetics and habituation.
Caffeine significantly improves reaction time (g=0.28) and accuracy (g=0.27) on attention tasks; dose ≥200 mg shows larger effects.
Caffeine prolongs sleep latency, reduces total sleep time and efficiency; clinically meaningful disruption occurs with 400 mg within 8–12 h of bedtime.