Added on 23-11-2023
BY Kumari Aarushi


Caffeine is a natural stimulant found in coffee beans, tea leaves, and various plants. It is also commonly used in supplement form. Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleep and relaxation, leading to increased alertness and reduced perception of fatigue.

Key Components:

Stimulant: Caffeine is a central nervous system stimulant that can enhance mental alertness and physical performance.


Increased Alertness: Caffeine stimulates the central nervous system, leading to increased alertness and a reduction in perceived fatigue.

Enhanced Physical Performance: Caffeine can improve physical performance by increasing adrenaline levels, releasing fatty acids from fat tissues, and improving the function of the muscles.

Cognitive Function: Caffeine may enhance cognitive functions such as memory, mood, and reaction time.

Metabolism Boost: Caffeine can temporarily boost metabolic rate, potentially aiding in weight management.

Antioxidant Properties: Coffee, a common source of caffeine, contains antioxidants that may have health benefits.


Dosage: The optimal dosage varies among individuals, but common doses for performance enhancement are in the range of 3 to 6 milligrams per kilogram of body weight. However, individual tolerance levels can vary.

How to Take:

Dietary Sources: Caffeine is naturally found in coffee, tea, chocolate, and some energy drinks. These sources provide additional compounds that can have synergistic effects with caffeine.

Supplements: Caffeine supplements are available in pill or powder form and can be a convenient option for those who want precise control over their caffeine intake.

Timing of Dosage:

Pre-Workout: Many individuals take caffeine before workouts to enhance energy levels and improve exercise performance. Taking it about 30 minutes before exercise is a common practice.

Morning: Consuming caffeine in the morning can help improve alertness and focus throughout the day.

Afternoon (Caution): Avoid taking caffeine too late in the afternoon or evening to prevent interference with sleep.


Individual Tolerance: Individual tolerance to caffeine varies. Some people are more sensitive than others, so it's important to start with a lower dose if you are not accustomed to caffeine.

Hydration: Caffeine is a diuretic, meaning it can increase urine production. Ensure adequate hydration, especially if using caffeine before workouts.

Avoid Dependence: Regular and excessive consumption can lead to dependence, tolerance, and withdrawal symptoms.

Health Conditions: Individuals with certain health conditions, such as cardiovascular issues or anxiety disorders, should consult with a healthcare professional before using caffeine supplements.

Moderation: While moderate caffeine intake is generally considered safe for most people, excessive consumption can lead to negative effects such as jitteriness, increased heart rate, and digestive issues.

Remember that caffeine sensitivity varies among individuals, and it's important to pay attention to how your body responds. If you have any pre-existing health conditions or concerns, it's advisable to consult with a healthcare professional before incorporating caffeine supplements into your routine.


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