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Head-to-head evidence comparison — which supplement is right for you?
Caffeine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
22 of 25 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
3 of 4 studies with measurable effects showed benefit.
Top outcomes
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
200-400mg standardized extract
Morning, With or without food
Standardized root extract (100:1 or 200:1)
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
4-12 weeks
2-4 weeks
2-4 weeks
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=95
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
Immunomodulation in Middle-Aged Humans Via the Ingestion of Physta® Standardized Root Water Extract of Eurycoma longifolia Jack--A Randomized, Double-Blind, Placebo-Controlled, Parallel Study
Phytotherapy research : PTR (2016) · Rct · n=126
The numbers of total, naïve, and CD4(+) T cells were also higher in the TA group than those in P group (p < 0.05).
[Literature research and discussion on properties of a new oversea-introduced traditional Chinese medicine Malaysian ginseng(Tongkat Ali)]
Zhongguo Zhong yao za zhi = Zhongguo zhongyao zazhi = China journal of Chinese materia medica (2024) · Systematic review
Tongkat Ali has the main functions of tonifying kidney and replenishing essence, invigorating spleen and replenishing Qi, and soothing liver and relieving depression.
Effect of Tongkat Ali (Eurycoma longifolia) supplementation on physical function and testosterone among aging men: A systematic review
Phytotherapy Research (2022) · Systematic review · n=410
Consistent elevation of free and total testosterone levels across clinical studies
Based on multiple meta-analyses showing 3-6mg/kg optimal dosing. Performance benefits plateau around 200-300mg with increased jitteriness at higher doses.
Based on meta-analysis showing significant testosterone elevation and multiple RCTs. Effects varied between healthy volunteers and hypogonadal men. Studies primarily used standardized water extracts.
AI-estimated from published studies. Interpret as directional guidance.
Caffeine has a higher evidence score (9.5/10 vs 7/10) and wins in 2 of 3 categories.
For boost daily energy, Caffeine has a higher relevance score (98 vs 65).
No known interactions between Caffeine and Tongkat Ali have been documented in our database. However, always consult a healthcare provider before combining supplements.