Caffeine 用于 减重平台期
C 证据 来自小型研究的证据有限，但存在一些积极信号。Caffeine may counteract adaptive thermogenesis by maintaining catecholamine-driven metabolic rate. The 3-11% increase in resting metabolic rate helps offset metabolic adaptation during prolonged dieting. Tolerance develops with chronic use, requiring cycling strategies.
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C
结论
Caffeine may counteract adaptive thermogenesis by maintaining catecholamine-driven metabolic rate. The 3-11% increase in resting metabolic rate helps offset metabolic adaptation during prolonged dieting. Tolerance develops with chronic use, requiring cycling strategies.
Key Study Findings
genome-wide association study
n=312935
Genome wide association study of a Circadian Imbalance Index in 312,935 European ancestry UK Biobank …
Dose: None
vs: Placebo
效果: None
None
Other
Dietary vitamin B6 supplementation alleviates heat stress-induced intestinal barrier impairment by regulating the gut microbiota …
Dose: 34 g
vs: None
Outcome: Body weight
效果: None
P < 0.05
研究人群: Rat model
Other
Therapeutic effects of alpha lipoic acid and/or caffeine-loaded chitosan nanoparticles on memory impairment and neurochemical …
Dose: None
vs: None
Outcome: Cognitive function
效果: None
None
研究人群: Rat model
In Vitro
Niacin supplementation impairs exercise performance.
Dose: 5 mg/kg
vs: placebo
Outcome: lipid levels
效果: None
p=0.02
研究人群: None
Randomized Controlled Trial
n=61
36 weeks
Double-blind
Multinutrient supplement containing ephedra and caffeine causes weight loss and improves metabolic risk factors in …
Dose: 40 mg/day ephedra alkaloids + 100 mg/day caffeine + vitamins/minerals/omega-3
vs: Placebo
效果: Treatment group lost -7.18 kg vs -2.25 kg in control
Review
Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity.
Dose: None
vs: Placebo
效果: None
None
Key Statistics
8
研究数量
400
受试者
↑
Positive
C
等级
Referenced Papers
The Journal of …
2026
Research square
2025
Poultry science
2024
12 次引用
Physiology & behavior
2024
3 次引用
International journal for …
2023
1 次引用
International journal of …
2006
85 次引用
Journal of psychiatric …
2001
42 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- general:
- 100-200 mg/day
- thermogenic:
- 200-400 mg/day
- preexercise:
- 3-6 mg/kg body weight
上限： 400 mg/day (FDA general guideline for healthy adults)
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | N |
|---|---|---|---|
| None | -- | Mixed | 312935 |
| 34 g | -- | Positive | -- |
| None | -- | Positive | -- |
| 5 mg/kg | -- | Neutral | -- |
| 40 mg/day ephedra alkaloids + 100 mg/day caffeine + vitamins/minerals/omega-3 | 36 weeks | Positive | 61 |
| None | -- | Positive | -- |
最佳服用时间： Morning or pre-exercise; avoid within 6 hours of bedtime; tolerance develops over 1-2 weeks
Safety & Side Effects
已报告的副作用
- ⚠ Insomnia
- ⚠ Anxiety and jitteriness
- ⚠ Increased heart rate
- ⚠ Digestive upset
- ⚠ Tolerance development over 1-2 weeks
已知相互作用
- ● Adenosine receptor agonists
- ● Lithium (reduced clearance)
- ● Theophylline
- ● MAOIs
- ● Other stimulants (additive effects)
可耐受最高摄入量： 400 mg/day (FDA general guideline for healthy adults)
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does Caffeine help with 减重平台期?
Based on 8 studies with 400 participants, there is limited but promising evidence that Caffeine may support 减重平台期 management. Our evidence grade is C (Some Evidence).
How much Caffeine should I take for 减重平台期?
Studies have used various dosages. A commonly studied range is 100-200 mg/day. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Caffeine?
Reported side effects may include Insomnia, Anxiety and jitteriness, Increased heart rate, Digestive upset. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Caffeine and 减重平台期?
We rate the evidence as Grade C (Some Evidence). This rating is based on 8 peer-reviewed studies with 400 total participants. The overall direction of effect is positive.
Related Evidence
其他成分用于 减重平台期
Caffeine 用于其他健康状况
References
- [1] Noor A Hakim. J Steroid Biochem Mol Biol. 2026. Coffee consumption and its association with vitamin D level, lifestyle factors, and mental health symptoms among adults in Saudi Arabia. doi:10.1016/j.jsbmb.2025.106923 PubMed
- [2] Magdalena Żebrowska et al.. Res Sq. 2025. Genome wide association study of a Circadian Imbalance Index in 312,935 European ancestry UK Biobank participants identifies loci related to … doi:10.21203/rs.3.rs-8329341/v1 PubMed
- [3] Jingxin Ouyang et al.. Poult Sci. 2024. Dietary vitamin B6 supplementation alleviates heat stress-induced intestinal barrier impairment by regulating the gut microbiota and metabolites in broilers. doi:10.1016/j.psj.2024.104202 PubMed
- [4] Eman N Hosny et al.. Physiol Behav. 2024. Therapeutic effects of alpha lipoic acid and/or caffeine-loaded chitosan nanoparticles on memory impairment and neurochemical changes in high-fat diet-induced obese … doi:10.1016/j.physbeh.2024.114697 PubMed
- [5] Greggory R Davis et al.. Int J Vitam Nutr Res. 2023. Niacin supplementation impairs exercise performance. doi:10.1024/0300-9831/a000736 PubMed
- [6] R M Hackman et al.. Int J Obes (Lond). 2006. Multinutrient supplement containing ephedra and caffeine causes weight loss and improves metabolic risk factors in obese women: a randomized controlled … doi:10.1038/sj.ijo.0803283 PubMed
- [7] R P Brown et al.. J Psychiatr Pract. 2001. Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. doi:10.1097/00131746-200103000-00002 PubMed
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