Caffeine
Also known as: Caffeine Anhydrous, 1,3,7-trimethylxanthine
The world's most studied metabolic and performance stimulant
Primary Benefit
Metabolic Rate & Fat Oxidation
Standard Dose
100 to 200 mg per dose
Evidence
Certifications
Overview
Caffeine is the most widely consumed psychoactive substance in the world and one of the most rigorously studied weight loss aids. It increases metabolic rate, enhances fat oxidation, suppresses appetite, and significantly boosts exercise performance, making it a central ingredient in virtually every evidence-backed fat-loss protocol.
Benefits & Evidence
- Increases resting metabolic rate by 3 to 11 percent
- Enhances fat oxidation during exercise
- Suppresses appetite, reducing caloric intake
- Significantly improves exercise performance and endurance
- Boosts thermogenesis and energy expenditure
Clinical Study Summaries
Caffeine intake increases plasma ketones: an acute metabolic study in humans
2016Canadian Journal of Physiology and Pharmacology
Caffeine significantly increased fat oxidation and ketone production, suggesting enhanced lipid mobilization as a metabolic fuel.
View studyThe effect of caffeine on energy balance
2019Journal of Basic and Clinical Physiology and Pharmacology
Caffeine consumption acutely increased metabolic rate and fat oxidation, with consistent evidence of short-term negative energy balance.
View studyRecommended Dosage
| Standard Dose | 100 to 200 mg per dose |
| Minimum | 50 mg |
| Maximum | 400 mg/day |
| Timing | 30 to 60 minutes before exercise or meals |
Side Effects & Interactions
Who Should Consider It
Good candidates
- Individuals seeking a metabolic boost during a caloric deficit
- Athletes wanting improved fat burning during cardio
- People who tolerate caffeine well with no anxiety disorders
Use caution or avoid
- Those with anxiety disorders or heart arrhythmias
- Pregnant or breastfeeding individuals
- People sensitive to stimulants
- Those with high blood pressure not under medical management