Because the caffeine is combined with other substances, the amount of caffeine is less than the ingredient amount on the label. These combine caffeine with other substances (sodium citrate, malic acid, and pterostilbene, respectively). Other names you might see include caffeine citrate, dicaffeine malate, and pterostilbene-caffeine. “Caffeine” and “caffeine anhydrous” are the terms that appear most often on dietary supplement labels, but they’re basically the same thing. To see if it does, look at the Supplement Facts panel. If your supplement is marketed for weight loss, energy, or pre-workout, it probably contains caffeine. How can I tell if my supplement contains caffeine? However, add up all the sources of caffeine you consume from beverages, foods, and supplements, and do not exceed 600 mg of caffeine per day (or 800 mg for sustained operations). You might need another dose of caffeine after 3–4 hours to help you stay alert or active for a long period of time. Caffeine takes about an hour to reach peak blood levels, so consume it about 30–60 minutes before a workout, training session, work shift, or mission for best results. In general, up to 200 mg (about the amount in 2 cups of 8–12 oz of brewed coffee) at any one time is appropriate. The amount of caffeine that can help performance is different for each person, and some respond better than others. For physical performance, caffeine helps endurance more than short-term, high-intensity, or strength activities. Just one teaspoon of pure powdered caffeine has as much caffeine as 28 cups of coffee! How much caffeine should I use for performance?Ĭaffeine can help improve some types of mental performance-such as vigilance, attention, and alertness-during long activities such as patrolling at night or when you’re low on sleep. In fact, the Food and Drug Administration (FDA) warns against pure and highly concentrated caffeine, which are readily available. ![]() In fact, 150–200 mg/kg body weight-about 10–14 grams for the average person-can be fatal. Higher doses can lead to more serious side effects. Common side effects include headaches, dizziness, nervousness, restlessness, and trouble sleeping. Less than that won’t likely cause serious side effects, but sensitivity to caffeine differs from person to person. ![]() Up to 400 mg per day of caffeine is considered safe for healthy adults, excluding women who are pregnant or lactating. Dietary supplements sometimes can add significant amounts of caffeine to your daily intake, so pay special attention to what’s on the labels. However, too much caffeine can have negative consequences, so be careful how much you consume. In moderate doses, caffeine can boost physical and mental performance. It’s in coffee, tea, soda, energy drinks, and energy shots, as well as some sports gels, dietary supplements, over-the-counter medications, and combat rations (pudding, gum, and mints). In conclusion, targeting approaches that involve ARs will enhance the possibilities to correct brain dysfunctions, via the universally consumed substance that is caffeine.Caffeine is the most widely-used stimulant in the world. Caffeine, through antagonism of ARs, affects brain functions such as sleep, cognition, learning, and memory, and modifies brain dysfunctions and diseases: Alzheimer's disease, Parkinson's disease, Huntington's disease, Epilepsy, Pain/Migraine, Depression, Schizophrenia. Besides AR antagonism, xanthines, including caffeine, have other biological actions: they inhibit phosphodiesterases (PDEs) (e.g., PDE1, PDE4, PDE5), promote calcium release from intracellular stores, and interfere with GABA-A receptors. In consequence, caffeine, when acting as an AR antagonist, is doing the opposite of activation of adenosine receptors due to removal of endogenous adenosinergic tonus. Caffeine causes most of its biological effects via antagonizing all types of adenosine receptors (ARs): A1, A2A, A3, and A2B and, as does adenosine, exerts effects on neurons and glial cells of all brain areas.
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