Caffeine
Acute performance & alertness benefits; individual sensitivity varies; timing matters for sleep.
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Impairs sleep onset and deep sleep if consumed within 8–10 hours of bedtime
Tolerance develops within 1–2 weeks of daily use, reducing efficacy
Withdrawal: headache and fatigue on cessation after sustained daily use
Elevated heart rate, anxiety, jitteriness — individual sensitivity varies widely
Context: doses >400mg
Strong evidence that 3–6 mg/kg caffeine improves endurance, strength, & power; benefits consistent but moderated by genetics & habituation.
Caffeine significantly improves reaction time (g=0.28) & accuracy (g=0.27) on attention tasks; dose ≥200 mg shows larger effects.
Caffeine prolongs sleep latency, reduces total sleep time & efficiency; clinically meaningful disruption occurs with 400 mg within 8–12 h of bedtime.
Stacks containing Caffeine
Public community stacks that include this ingredient.
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Pre-Workout Performance Stack
Targets acute performance via nitric oxide support, buffering capacity, & central drive.
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Built from your goals & the supplement evidence library. You can edit doses & timing.
Your personalized stack
Based on your goals & preferences, here is a starting stack you can edit.