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Tier-APublic-ready6/13/2026

Caffeine

Exercise performance and recovery is the main area connected here, and any felt benefit should be read together with the human evidence base.

Representative tier calculated from paper evidence that passed the collection audit.

Papers analyzed
20
Caution signal
Low
Representative score
78.0
Exercise performance and recoveryCognition, memory, and focusStress Response and Sleep Changes

Main benefit evidence

The representative ingredient tier is calculated from these target-level evidence groups.

Exercise performance and recovery
15 studiesTier-S
Exercise performance and recovery
Fairly consistent positive signal in studiesFelt benefit focusSupplement context
Potential benefit studied in Exercise performance and recovery.
Open metrics
>
Exercise performance and recovery
No direct rate reported. Read direction and evidence strength together.
Evidence score
85.0
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Cognition and focus
3 studiesTier-B
Cognition, memory, and focus
Fairly consistent positive signal in studiesFelt benefit focusSupplement context
Potential benefit studied in Cognition and focus.
Open metrics
>
Cognition, memory, and focus
No direct rate reported. Read direction and evidence strength together.
Evidence score
66.0
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Stress and mood
1 studiesTier-C
Stress Response and Sleep Changes
Some positive signal observedFelt benefit focusSupplement context
These findings come from stress response, cortisol, anxiety, or sleep outcomes. They may mix felt benefits with physiological markers.
Open metrics
>
Stress and mood balance
No direct rate reported. Read direction and evidence strength together.
Evidence score
36.8
Score reflects signal strength. Tier also considers paper count, repetition, and study context.
Fatigue and energy
2 studiesTier-C
Fatigue and energy
Some positive signal observedFelt benefit focusSupplement context
Potential benefit studied in Fatigue and energy.
Open metrics
>
Fatigue and energy
No direct rate reported. Read direction and evidence strength together.
Evidence score
29.6
Score reflects signal strength. Tier also considers paper count, repetition, and study context.

Recent research

Updated This Month10 new papers

10 new papers were added in this period. No new risk signal was identified.

What's new

10 new papers were added.No new risk signal was identified.

Most notable recent finding

This is the most meaningful new study in the latest update.
review
Why it mattersIt ranked highest among the newly collected papers for this ingredient in the latest update.
View paper

Study dosage range (reference only)

Lower dose
2
mg/kg
Higher dose
9
mg/kg
Dosages used in research papers, shown as reference context.
Not personal dosing instructions, recommendations, or safety limits.

Key cautions to review

Standalone side-effect signals and combination cautions are listed separately.

Caution index
0.0
Caution band: Low
Caution signals
0
Side effects + combos + curated rules
Key precautions
No combination caution signal is clear enough to show right now. This does not guarantee safety.
Standalone side effects, combination cautions, and positive combos are separated below.

Side-effect and combination signals

No standalone side-effect or combination signal is currently clear enough to show from the collected papers. This does not mean there is no concern.

Evidence summaries

Paper IDs and full lists are private. Only study types and summaries are shown.

Key Evidence #1
Public scholarly dataCitation signal: 305
review

It is suggested that caffeine ingestion improves exercise performance in a broad range of exercise tasks and the magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise.

Key Evidence #2
Public scholarly dataCitation signal: 81
observational

A single and moderate dose of caffeine, ingested 5–60 min before a soccer practice, might produce valuable improvements in certain abilities related to enhanced soccer physical performance, however, caffeine does not seem to cause increased markers of muscle d

Key Evidence #3
Public scholarly dataCitation signal: 71
observational

[Abstract]: Caffeine used as a supplement has been shown to improve physical and cognitive performance in several sport modalities due to its effects on the central nervous system. This review assesses the direct effects of caffeine supplementation on performa

3 more summariesLimited representative sample by study type.
>
Public scholarly dataCitation signal: 61
observational

In these Olympic-level boxers, caffeine supplementation improved anaerobic performance without affecting EMG activity and fatigue levels in the lower limbs and further benefits observed were enhanced neuromuscular efficiency in some muscles and improved reacti

Public scholarly dataCitation signal: 54
observational

CAFF supplementation improved anaerobic performance in both the elite and recreational athletes, however, the ergogenic effect of CAFF on several mood dimensions and subjective vitality was greater in the elite athletes.

Public scholarly dataCitation signal: 49
observational

Acute caffeine supplementation may produce small to moderate improvements in key performance attritubes required for basketball while reducing RPE.

Caffeine
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