Alerts

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

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Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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HPRC's human performance optimization (HPO) website is for U.S. Warfighters, their families, and those in the field of HPO who support them. The goal is Total Force Fitness: Warfighters optimized to carry out their mission as safely and effectively as possible.

You are here: Home / Dietary Supplements / OPSS: Operation Supplement Safety / OPSS: Operation Supplement Safety / OPSS Frequently Asked Questions (FAQs) / If I use caffeine to improve my performance, how much should I use?

Question

If I use caffeine to improve my performance, how much should I use?

OPSS Answer

Caffeine in moderate doses can boost both physical and mental performance. It can help maintain alertness when you are doing long, boring activities such as highway driving. It can really help alertness and mental performance when you are sleep deprived. However, if you can, it is better to get the sleep your body needs. The suggested amount to help mental performance is relatively low—one or two cups of coffee (about 80-200 mg of caffeine). Larger doses can cause side effects (such as nervousness, irritability, shakiness, and trouble sleeping). It’s very important not to consume large amounts of caffeine before trying to sleep. Blood levels of caffeine peak at about 60 minutes and last for two to three hours. That also means another dose after four hours might help when you need to stay alert or active for long times. But remember, more caffeine will not improve your performance and the various negative side effects of higher doses might actually make it worse.

FAQ updated 10 May 2014

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