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Medical News Today only shows you brands and products that we stand behind. Caffeine pills are a popular method for boosting short-term energy and focus, often during work or study.

In moderate doses, these can be beneficial and safe to use. Like drinking a cup of coffee , taking a caffeine pill can provide a temporary boost in energy, memory, and focus.

While caffeine pills may help a person study or stay awake, high doses of caffeine can cause side effects and may not be safe for everyone. consuming at least one drink containing caffeine daily. Caffeine is a stimulant drug that increases activity in the central nervous system.

Coffee and tea are natural sources of caffeine, and manufacturers add caffeine to other products, such as sodas, energy drinks, and energy bars. The amount of caffeine in these pills varies depending on the brand. In many cases, they contain to milligrams mg per tablet.

This is more than in most cups of coffee but less than in some energy drinks. For reference, the Food and Drug Administration FDA estimate that caffeine levels in common products are as follows:. According to the FDA, people can usually take mg a day without negative side effects.

Caffeine pills are safe for most people in moderation, and if they limit their intake of additional sources of caffeine. Some people are more sensitive to the effects of caffeine than others, however, and may experience adverse reactions to these supplements and other sources of caffeine.

It is important to note that caffeine pills are not the same as pure caffeine powder. Pure caffeine powder is a potentially dangerous substance that may cause toxic effects, including seizures, upon consumption of even 0.

As a result, the FDA have taken action to protect the public from pure caffeine by monitoring companies to ensure they are not manufacturing products that contain high levels of pure or concentrated caffeine. The FDA will enforce any violations by stopping the manufacture of the product or seizing it.

Caffeine may have some health benefits. However, most of the research on caffeine examines the effects of the caffeine present in coffee. Because of this, scientists often find it difficult to separate the benefits of caffeine from the benefits of the other substances in coffee, such as antioxidants.

Caffeine is a popular way to improve alertness and concentration when studying or working. Research supports its effectiveness for these reasons. A study examined the effects of pills containing mg of caffeine on memory in adults.

The researchers found that those who took caffeine pills during a learning task did better on memory tests 24 hours later compared with those who took a placebo.

A review study of 21 meta-analyses indicates that taking caffeine can improve exercise performance by affecting muscle strength and endurance. However, the NCAA has banned the use of caffeine before competitions.

Taking approximately mg — or 6 to 8 cups of brewed coffee — between 2 and 3 hours before a competition is enough to result in a positive urine drug test. The FDA has approved caffeine for use with pain relievers to treat migraine headaches.

Some migraine medications contain caffeine, such as Excedrin and Midol. However, according to the American Migraine Foundation , people should limit caffeine to a maximum of 2 days per week for treating headaches.

It appears that consuming caffeine three or more times weekly could increase migraine frequency. Some people prefer to take their caffeine in pill form, while others would rather consume it through coffee or tea.

For those that do not enjoy the taste of coffee, caffeine pills could provide some similar benefits.

Caffeine pills may be more convenient for those who do not have access to a bathroom for long periods, including bus drivers and security personnel. While caffeine in any form acts a diuretic and increases urine output, coffee may cause a more significant increase because it is liquid.

Also, caffeine pills make it easier to take in more caffeine faster. While this may be beneficial for some people, it also increases the risk of caffeine overdose, which causes anxiety , rapid heart rate, and other symptoms. Coffee is acidic and can cause heartburn and exacerbate the symptoms of GERD.

Caffeine pills may be a better option for those prone to reflux, but caffeine can still cause heartburn in some people. Aside from caffeine, coffee contains high levels of antioxidants that may be responsible for some of its health benefits. People taking caffeine pills instead of drinking coffee will miss out on this antioxidant boost.

On the other hand, coffee contains coffee oils, such as cafestol and kahweol. These oils may increase cholesterol levels in people who drink a lot of coffee.

Caffeine pills are free from coffee oils and may not have these same effects. Caffeine can cause adverse effects, especially if people consume it in large quantities, or if they have a caffeine sensitivity.

These effects include:. Read more about the signs of a caffeine overdose. People can also experience caffeine dependency if they regularly consume caffeine — even 1 cup a day may lead to dependence.

This dependency can also lead to withdrawal symptoms if the person suddenly avoids caffeine. Not everyone who takes caffeine daily will experience dependency or withdrawal symptoms. Caffeine may not be suitable for everyone.

For example, the American Academy of Pediatrics recommend that children and adolescents avoid caffeine and other stimulants. According to a study , high intakes of caffeine during adolescence can cause permanent changes in the brain that may increase anxiety in adulthood.

The FDA advise that people who are pregnant, breastfeeding, or trying to conceive talk to their doctor about their caffeine intake. Generally, caffeine pills contain — mg of caffeine per serving. People can usually take up to mg per day without adverse side effects.

However, some people are much more sensitive to caffeine than others. The dosage for caffeine pills will vary depending on the brand of pills a person uses. Individuals should always follow the package instructions and never exceed the recommended dosage. People should also consider timing when they take caffeine pills.

Taking them in the late afternoon or evening may impact sleep. It can take 4—6 hours for the body to metabolize half the caffeine they take in. Taking caffeine pills in the morning or early afternoon may be best. Discontinue use if adverse reactions occur, including rapid heart rate, anxiety, or restlessness.

But if you're looking to cut back on the amount of coffee you're drinking, or if you don't like coffee at all, there are easy and healthy habits that can help keep you energized — all without needing a cup of joe. Anna B. Shannahan, MD , a family medicine physician at Northwestern Medicine Lake Forest Hospital, shares her top tips to gain energy throughout the day.

Look for foods that have a low sugar index. Your body will absorb these types of food more slowly, and they won't lead to a sudden drop in energy.

A combination of carbohydrates carbs , fats and proteins is good — carbs will provide some quick energy while protein and fats will keep you full and prevent burning through energy too fast.

Try an unsweetened low-fat Greek yogurt with unsweetened granola or an apple with peanut butter. Greens like spinach and other vegetables can also help you avoid an energy slump. These foods are naturally high in fiber, which influences glucose absorption and helps your blood sugar levels stay steady.

Leafy greens also contain B vitamins, which help your cells make energy. Skipping meals keep you from getting the energy you need, and it can set you up to eat too much at the next meal.

Eating healthy meals and snacks regularly throughout the day can keep your blood sugar levels steady. Exercise, even just a quick walk , can be a great way to boost your energy. Exercise tells your cells you need more energy, your body will rise to the occasion and provide you with more.

It also triggers the release of endorphins and a chemical called norepinephrine, which helps you feel awake and alert. Studies are still being conducted about the chemicals tied to feelings of well-being sometimes referred to as "runner's high". But we know norepinephrine, endorphins and other chemicals all play a role.

Also known as the "Bellows Breath," this breathing exercise originally used in yoga stimulates the diaphragm and tells your body to be more alert. While keeping your mouth closed, inhale and exhale rapidly through your nose with short, quick breaths. Do this for about 10 seconds, then breathe normally.

Give yourself a break and repeat the exercise several times. It can be noisy, but it is effective. Fatigue is a common sign of dehydration , so make sure you drink water throughout the day.

Some experts say that you should drink six to eight glasses of water a day. Others recommend drinking an ounce of water for every pound of body weight. Talk to your primary care physician or care team about water intake if you have concerns about your hydration.

A minute nap is long enough for you to get the restorative benefits of the first couple of stages of sleep. You should be careful napping for more than 20 minutes as you may enter a deeper sleep phase and waking up in the middle of that can lead to grogginess.

You should also avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep.

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