CAFFEINE SUPPLEMENTATION AND ITS IMPACT ON EXERCISE PERFORMANCE AND COGNITIVE FUNCTION: A NARRATIVE REVIEW
DOI:
https://doi.org/10.31435/ijitss.4(52).2026.6674Keywords:
Caffeine, Exercise Performance, Cognitive Function, Ergogenic Aids, Supplementation, Reaction TimeAbstract
Caffeine is one of the most widely consumed psychoactive substances and a well-established ergogenic aid in both athletic and cognitive performance contexts. The aim of this review was to evaluate the effects of caffeine supplementation on physical performance and cognitive function, with particular emphasis on dosage strategies, timing of ingestion, and individual variability in response. A narrative review of recent literature published between 2020 and 2025 was conducted using major scientific databases. The analysis included randomized controlled trials, systematic reviews, and meta-analyses investigating the impact of caffeine on exercise capacity, neuromuscular performance, and cognitive outcomes. The findings indicate that caffeine supplementation in doses ranging from 3 to 6 mg/kg body mass significantly enhances strength, power, and endurance performance. In addition, caffeine improves cognitive functions such as attention, reaction time, and alertness, particularly under conditions of fatigue. The ergogenic effects are primarily attributed to the antagonism of adenosine receptors and increased central nervous system stimulation. However, the response to caffeine varies considerably among individuals due to genetic factors, habitual intake, and sensitivity to stimulants. Excessive consumption may lead to adverse effects, including sleep disturbances, anxiety, and cardiovascular responses. In conclusion, caffeine represents an effective and accessible strategy for improving both physical and cognitive performance. Nevertheless, its optimal application requires individualized dosing, appropriate timing, and careful monitoring to maximize benefits while minimizing potential risks.
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Copyright (c) 2026 Agnieszka Benecka, Krystian Kaczmarek, Wiktoria Zawada, Zofia Jadwiga Leszczyńska, Vladyslav Romaniuk, Urszula Szuleta, Jakub Pietrończyk, Alicja Benecka, Zuzanna Wieczorek, Iga Taras, Natalia Prankiewicz, Marcin Kutkowski
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