Evidence Stack
Search
Back to database
4.5/5 Strong evidence

Performance evidence brief

Caffeine

Acute aid for endurance, muscular endurance, power, alertness, and perceived effort in many trained users.

Strong evidence strength / endurance / focus 7 linked sources Content audit 2026-05-04

Headline Finding

Umbrella review: 21 meta-analyses; benefits across tasks, stronger for aerobic performance.

Dose Context

Common research range is 3-6 mg/kg about 60 minutes pre-training; many users should start lower.

Important Caveat

Sleep disruption, anxiety, blood pressure response, and tolerance can outweigh the performance benefit.

Source Drawer

Linked Research

7 papers and evidence links - audit 2026-05-04
  1. Position stand ISSN caffeine position stand
  2. Review PubMed record
  3. Meta-analysis Caffeine umbrella review
  4. Meta-analysis Resistance power meta-analysis
  5. Meta-analysis Endurance time-trial meta-analysis
  6. Meta-analysis CYP1A2 genotype meta-analysis
  7. Meta-analysis Carbohydrate/caffeine meta-analysis

Product recommendation

Evidence-Matched Product Links

Affiliate disclosure: As an Amazon Associate I earn from qualifying purchases.

These links are only shown when we believe the product is genuinely useful for the stated claim and matches the evidence use case. Check the current Amazon label for dose, form, allergens, third-party testing, and seller details before buying. A product being available commercially does not change the evidence rating.

  1. Caffeine option on Amazon

    Caffeine is evidence-backed for acute performance, but dose discipline matters; check the current caffeine amount per serving before use.

    Checked 2026-05-04 - Amazon
    View on Amazon

How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

Spot An Evidence Issue?

Send the disputed claim, source link, and why it changes the practical verdict. Corrections that materially affect the claim, dose, caveat, or rating are prioritized.

Report a source or rating issue