Caffeine

Caffeine 

Caffeine is one of the most widely used compounds in the world. In the supplement industry, it is commonly used in pre-workouts and weight loss products. The three main types of caffeine used throughout the industry are caffeine anhydrous, caffeine citrate, and caffeine di-malate. The most commonly used source is caffeine anhydrous. Caffeine anhydrous is considered the purest form of caffeine at 98.5% per milligram (1). No information has been found whether naturally sourced caffeine is any better than synthetic caffeine. Most companies use synthetic caffeine anhydrous because it is the most cost effective while yielding the best results. Though every caffeine source is structurally the same, other forms yield different results. Caffeine citrate, though not as pure as caffeine anhydrous yielding only 45-55% per milligram, is considered the fastest acting caffeine available (2). Companies will often use caffeine citrate in combination with other caffeines in order to provide constant energy in their products. Lastly, dicaffeine malate is caffeine paired with malic acid and yields 65-70% of caffeine per milligram. This form of caffeine is favored by some because of the decreased likelihood of stomach issues occurring after digestion.

When to Take Caffeine

Regardless of the source, when properly dosed, caffeine is considered to be one of the most proficient performance enhancing compounds on the market (3). To boost workouts, caffeine should be consumed 15-30 minutes before exercise. Caffeine can be consumed as a standalone compound or in combination with other energizing and mood enhancing compounds. Proper dosing should take precedence, sometimes less is more regarding the efficiency of caffeine. If too much caffeine is consumed, performance may suffer and anxiety may increase (4). 

1.US National Library of Medicine, ChemIDplus [Online Database]. National Institutes of Health, Health & Human Services, Bethesda, Maryland, URL: http://chem.sis.nlm.nih.gov/chemidplus/name/caffeine (18 Sept 2015) 2.US National Library of Medicine, ChemIDplus [Online Database]. National Institutes of Health, Health & Human Services, Bethesda, Maryland, URL: http://chem.sis.nlm.nih.gov/chemidplus/name/caffeine%20citrate (18 Sept 2015) 3.Cruz, R. S. D. O., de Aguiar, R. A., Turnes, T., Guglielmo, L. G. A., Beneke, R., & Caputo, F. (2015). Caffeine Affects Time to Exhaustion and Substrate Oxidation during Cycling at Maximal Lactate Steady State. Nutrients, 7(7), 5254-5264. 4.Cruz, R. S. D. O., de Aguiar, R. A., Turnes, T., Guglielmo, L. G. A., Beneke, R., & Caputo, F. (2015). Caffeine Affects Time to Exhaustion and Substrate Oxidation during Cycling at Maximal Lactate Steady State. Nutrients, 7(7), 5254-5264.