Does Caffeine Supplement Help You Lose Weight?

It is popular to take caffeine supplements for boosting short-term energy and focus, often during work or study. 

The caffeine in a caffeine pill can boost energy, memory, and focus just like a cup of coffee.

Today, caffeine is also a common ingredient in fat-burning supplements, and for good reason.

Furthermore, it is one of the few substances known to assist in mobilizing fat from your fat tissues and accelerating metabolism.

Is it true that caffeine supplements help you lose weight? Read on to find out.

What is Caffeine Supplement?

Caffeine is a stimulant that increases activity in the nervous system. As a natural source of caffeine, coffee and tea are added to many products including soda, energy drinks, and energy bars.

Natural or synthetic caffeine supplements are available.

Depending on the brand, these pills contain different amounts of caffeine. It is common for them to contain 100 to 200 milligrams (mg) per tablet. Coffee contains more caffeine than most energy drinks, but less than most cups.

Based on the estimates of the Food and Drug Administration (FDA), caffeine levels in common products are as follows:

  • An 8-oz coffee contains 80–100 mg.
  • An 8-ounce (oz) tea contains 30–50 milligrams (mg).
  • An 8-oz energy drink contains 40–250 mg.

In most cases, people can take 400 mg of a day without experiencing negative side effects.

Can Caffeine Supplement Help You Lose Weight?

Caffeine alone will not help you slim down. Caffeine consumption may temporarily boost weight loss efforts or prevent weight gain, but there is no solid evidence that it results in significant weight loss.

Caffeine hasn’t been proven to cause weight gain definitively, but there are a few theories as to how it may work, such as:

Caffeine supplements may aid in mobilizing fat from fat tissue

As a result of caffeine’s stimulation of the nervous system, fat cells are told directly to break down fat.

The hormone epinephrine is increased in the bloodstream in order to achieve this effect.

In addition to adrenaline, epinephrine travels through your bloodstream to your fat tissues, signalling them to break down fat and release it into your blood.

If you consume more calories than you burn, releasing fatty acids into your blood won’t help you lose fat. Negative energy balance is what it is.

Caffeine supplement can increase your metabolism

Resting metabolic rate (RMR) is the rate at which your body burns calories at rest.

Your metabolic rate determines how easily you can lose weight and how much food you can eat without gaining weight.

Research shows that caffeine increases resting metabolic rate by 3–11%, and larger doses are more effective.

An increase in metabolism is largely due to an increase in fat burning.

People who are obese, however, are less likely to notice the effect.

Studies have shown that caffeine increases fat burning by as much as 29% in lean people while it only increases fat burning by about 10% in obese people.

In addition, the effect seems to decrease with age and is greater in younger individuals.

Long-term effects of caffeine supplementation on weight loss

One caveat, however: caffeine tolerance develops over time.

Caffeine can temporarily increase metabolic rate and fat burning, but people eventually become tolerant to the effects and they no longer work.

While caffeine may not cause you to burn more calories in the long run, there is still a possibility that it will blunt your appetite and cause you to eat less.

One study found that caffeine caused men to eat less at a meal following caffeine consumption, but not women. A different study found that caffeine did not affect men at all.

Caffeine supplements may be helpful for losing weight in the long term, depending on the individual. However, there are no studies that demonstrate such long-term effects.

I have also reviewed a lot of other weight loss supplements, if you are interested, you might check them out.

Other Health Benefits of Caffeine Supplement

Other health benefits of caffeine supplements include:

  • Improve mood and brain function. Adenosine, a brain-signalling molecule, is blocked by caffeine. Dopamine and norepinephrine, among other signaling molecules, increase relative to this. Mood and cognitive function are thought to benefit from this. After ingesting 37.5-450 mg of caffeine, study participants reported greater alertness, short-term recall, and reaction time.
  • Enhance exercise performance. Caffeine may improve fat metabolism during exercise. Having more glucose stored in your muscles can help them last longer, potentially delaying the time for your muscles to exhaust. Furthermore, caffeine may increase your tolerance to fatigue and improve your muscle contractions. When consumed 1 hour before exercise, researchers observed endurance performance was enhanced by up to 5% at doses of 2.3 mg per pound (5 mg per kg) of body weight.
  • Longevity. The risk of premature death may be reduced by 30% if you consume caffeine, especially if you’re female or diabetic.
  • Liver protection. As much as 84% risk of liver damage (cirrhosis) can be prevented by caffeine. Slowing disease progression, improving treatment response, and reducing premature mortality are all possible benefits.
  • Decreased cancer risk. Up to 64% of liver cancer risk can be lowered by consuming 2–4 cups of coffee daily, and 38% of colorectal cancer risk by drinking 2–4 cups of coffee daily.
  • Skin protection. Caffeinated coffee consumption of four or more cups per day can reduce skin cancer risk by 20%.

How To Use Caffeine Supplement?

When a person feels restless frequently, they may be consuming too much caffeine.

The average caffeine pill contains between 100 and 200 mg of caffeine. It is usually safe to take up to 400 mg of caffeine daily. There are, however, some people who are very sensitive to caffeine.

It depends on the brand of caffeine pills a person takes how much to take. The dose should always be taken according to the packaging instructions.

In addition to caffeine supplements, take into account other foods and beverages that contain caffeine, such as:

  • energy bars
  • energy drinks
  • hot chocolate
  • Coffee
  • Cola
  • green tea
  • black tea
  • Chocolate

Caffeine can also be found in migraine medications, other medications, and some supplements.

Timing is also important when taking caffeine pills. Doing so late in the afternoon or late at night may have an adverse effect on sleep. Half of the caffeine that a person consumes can be metabolized within 4–6 hours. Caffeine pills should be taken in the mornings or afternoons.

Avoid use if adverse reactions occur, such as a rapid heartbeat, anxiety, or restlessness.

Caffeine Supplement Side Effects

Caffeine can cause heartburn and an upset stomach because it increases acid production in the stomach. Excess acidity, which precedes cortisol release, should be avoided by people who are trying to lose weight. 

Weight gain is generally predicted by cortisol, which increases insulin release and impairs fat loss.

Caffeine is a diuretic, meaning that it causes the body to expel water and thereby lose electrolytes like potassium and sodium. When caffeine pills are not consumed with enough water, they may cause dehydration and vitamin deficiencies.

Caffeine should be consumed in moderation. The use of more than 500-600 mg a day can cause side effects:

  • Insomnia
  • Nervousness
  • Diarrhea
  • Muscle Tremors
  • Nausea
  • Restlessness
  • Irritability

The chemical adenosine, a natural sedative, is temporarily blocked by caffeine. This gives you an extended feeling of alertness.

Caffeine’s effects on sleep are mostly genetically determined, with most people falling somewhere between extreme sensitivity and near-total tolerance.

A healthy adult needs about eight hours of uninterrupted sleep per night. Sleep loss can be cumulative when caffeine interferes with sleep and wake cycles. 

In response to sleep deprivation, a heavy caffeine habit can cause weight gain and fat storage due to increased cortisol levels. Dietary discretion is also lowered following sleeplessness.

Caffeine supplements do not come without risk. Still, they could cause potentially harmful drug interactions in people with health conditions or those taking prescription medication. 

Additionally, these products are not regulated by the FDA. Consequently, it can be difficult to ensure the accuracy of their ingredient labels and that they contain no harmful or active ingredients. Verify the purity and safety of products by selecting those that have undergone independent laboratory testing.

Best caffeine supplements

There are many caffeine pills available for purchase. Below is a list of six products that may be of interest to people.

Despite the our claims, these products have not been tested by us. At the time of this writing, all product information is based solely on research.

Vali Caffeine & L-Theanine

L-theanine is an amino acid found in these capsules, which comprises 100 mg caffeine and 50 mg caffeine. According to research, caffeine and L-theanine can improve cognitive performance, concentration, and alertness. The capsules are made in the United States and suitable for vegetarians.

Performance Lab Caffeine+

The Performance Lab Caffeine+ contains caffeine and other natural ingredients to help energize the body. There are 50 mg of natural caffeine per serving, along with B vitamins, L-theanine, and L-tyrosine.

ProLab Advanced Caffeine

255 mg of caffeine is delivered in each serving of ProLab Advanced Caffeine. Six natural sources are used to make the product, including coffee, tea, and cacao. A calcium supplement is also included.

Nutricost Caffeine

Caffeine capsules from Nutricost come in 100mg and 200mg servings. Other than rice flour and gelatin, the capsule contains no other active ingredients. As the gelatin comes from animal sources, it may not be suitable for vegetarians.

Zhou Nutrition Energy + Focus

A blend of caffeine and L-theanine is found in Zhou Nutrition Energy + Focus. Each serving contains 100 mg of caffeine and 200 mg of L-theanine derived from coffee. The capsules are vegan-friendly as well.

BulkSupplements Caffeine

The BulkSupplements company offers a simple caffeine solution, consisting of a 200 mg capsule without any additional ingredients. People who prefer pure products may find these to be suitable. There are vegetarian and gelatin-free capsules available.

Final Words: Should You Take Caffeine Supplements?

When trying to lose weight, be cautious about taking caffeine supplements. Caffeine is generally safe when consumed in moderation (400 milligrams or less) by healthy adults.

However, too much caffeine can lead to nervousness, insomnia, nausea, increased blood pressure, etc.

As a drug, caffeine should always be taken in accordance with the recommended dosage and should be discontinued if adverse side effects occur.

People who are sensitive to caffeine may want to avoid taking caffeine supplements and try other alternatives, such as drinking more water and walking briskly.

Caffeine pills or caffeine consumption should be consulted with a doctor if someone has concerns.

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