Why it is a proven option
Caffeine has several potentially beneficial effects. It is not just a powerful stimulant, it is also a fat burner. When ingested, caffeine causes adrenaline and dopamine to be released, which improves mood, induces euphoria, and increases excitability. However, after prolonged supplementation, these effects fade and only the ability to ward off sleep remains.
Caffeine has two distinct effects that contribute to its fat burning properties. Caffeine consumption has a thermogenic effect, which means it increases heat production. Prolonged consumption of caffeine also has a lipolytic effect, which means caffeine causes triglycerides to release fatty acids, which can then be used for fuel by the body.
Caffeine supplementation can inhibit enzymes called phosphodiesterases (PDEs). Suppressing PDEs can increase levels of cyclic adenosine monophosphate (cAMP) in the body. Elevated cAMP levels are associated with lower triglyceride levels in fat cells, as well as improved protein synthesis in muscle cells. Moreover, if PDEs are inhibited, supplements that increase cAMP levels, like synephrine, might be even more effective at increasing heat production.
Despite its common usage, caffeine should not be used alongside pharmaceuticals like monoamine oxidase inhibitors (MAOIs), a kind of antidepressant, and medications like tizanidine or dipyridamole to avoid negative interactions with these medications.
How to take it
To supplement caffeine for a prolonged period of time, take 100 – 200 mg twice a day, for a daily dose range of 200 – 400 mg. People unused to caffeine should start at the low end of the dosage range. Supplementing caffeine in the evening can disrupt sleep.
Proven Options (cont.)
People sensitive or new to stimulants should supplement caffeine by itself before introducing other stimulants, like synephrine. Caffeine can be consumed in the above doses through coffee or tea. Anyone that gets enough caffeine through dietary sources does not need to supplement caffeine.