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Caf9.5
Caffeine – Forschung
Hilft wahrscheinlich
179 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Caffeine scheint in 29 von 35 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2008–2026 mit einer typischen Studiengröße von 91 Teilnehmenden.
Basierend auf 179 Studien · 32 Meta-Analysen · 57 RCTs · 285,325 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
29geholfen5unklar1nicht geholfen· 144 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performance2-4 % Verbesserung der Ausdauerleistung · 30-60 Minuten vor dem Training · Universell leistungssteigernd; verbessert Zeit bis zur Ermüdung und Leistung · 30-60 Minuten
Hilft wahrscheinlich34 Studien
Cognitive functionVerbessert die Konsolidierung und den Abruf des Kurzzeitgedächtnisses · 30-60 Minuten
Hilft wahrscheinlich33 Studien
Muscle strength & power
Hilft wahrscheinlich25 Studien
Heart & blood pressure
Hilft vermutlich17 Studien
Weight managementAkuter thermogener und lipolytischer Effekt · 30-60 Minuten
Hilft wahrscheinlich14 Studien
Sleep & insomnia
Hilft wahrscheinlich11 Studien
Therapeutic & clinical
Hilft vermutlich11 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung9 Studien
Migraine & headache
Überwiegend Mechanismus / Beobachtung8 Studien
Focus & attentionVerbesserte Aufmerksamkeit, Konzentration und Reaktionszeit · 30-60 Minuten
Überwiegend Mechanismus / Beobachtung6 Studien
In Zahlen
Aus 109 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
74%
über Studien hinweg
Untersuchte Personen
285k
typische Studie: 91 Personen
Stärkste Designs
89
32 gepoolt, 57 randomisiert
Zeigte Nutzen
83%
29/35 Studien
Wie lange Studien liefen
1–4 Wochen
1
3+ Monate
1
Untersuchte Populationen
General population14
Athletes7
Adults4
Healthy participants2
Aktives Forschungsgebiet
165 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
200820172026
1Meta-Analysen=689 · large study2026
Notably, the use of moderate caffeine doses (4-6 mg·kg -1 ) appears to produce a more consistent ergogenic effect.
However, aerobic responses to caffeine vary substantially, with time-trial performance ranging from ~-3% to +16%.
Data were pooled using standardized mean differences (SMDs) and 95% confidence intervals under random-effects models, and risk of bias was assessed using the Cochrane Risk of Bias tool.
Both low and moderate caffeine doses significantly reduced time-trial completion time relative to placebo.
The relationship between caffeine intake and IBD risk varies by region, age, caffeine source, smoking, and education level.
Wu X et al. · Journal of gastroenterology and hepatology (2026)
Kein klarer Effekt
← SchlechterKein EffektBesser →
The meta-analysis showed no significant association between caffeine intake and IBD (RR = 0.84, 95% CI = 0.68-1.04).
In Americans, caffeine increased UC risk by 68% (RR = 1.68, 95% CI = 1.17-2.42).
Age analysis showed caffeine increased IBD risk by 4.52 times in those ≤18 (RR = 4.52, 95% CI = 1.59-12.88) but decreased risk by 7% in those >18 (RR = 0.93, 95% CI = 0.73-1.18).
3Fat oxidation rate during exerciseMeta-AnalyseCited 36×n=2,020 · very large study2020
However, the fitness level of the participant may modulate the magnitude of the effect of caffeine on fat oxidation during exercise.
Collado-Mateo D et al. · Nutrients (2020)
Groß Nutzen
← SchlechterKein EffektBesser →
Likely real
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The meta-analysis revealed that caffeine significantly (p = 0.008) increased the fat oxidation rate (SMD = 0.73; 95% CI = 0.19 to 1.27).
This increment was consistent with a significant (p = 0.04) reduction of the respiratory exchange ratio (SMD = -0.33; 95% CI = -0.65 to -0.01) and a significant (p = 0.049) increase in the oxygen uptake (SMD = 0.23; 95% CI = 0.01 to 0.44).
6Exercise performance in time trialsMeta-AnalyseCited 4×n=95 · small study2024
CAF+nitrates did not offer further benefits on exercise performance or physiological variables from the isolated intake of CAF and nitrates.
Gilsanz L et al. · Nutrients (2024)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
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).
CAF+nitrates did not affect heart rate during submaximal exercise trials over CAF alone (g = 0.04; 95% CI = -0.31 to 0.40; p = 0.80) or nitrates alone (g = -0.15; 95% CI = -0.50 to 0.20; p = 0.40).
Likewise, CAF+nitrates did not affect oxygen uptake during submaximal exercise trials over CAF alone (g = -0.04; 95% CI = -0.45 to 0.37; p = 0.84) or nitrates alone (g = -0.29; 95% CI = -0.70 to 0.12; p = 0.16).
8Time to exhaustion in running testsMeta-AnalyseCited 40×n=254 · medium study2022
More evidence is needed to establish the ergogenic effect of caffeine on endurance running in women or the best dose to maximize the ergogenic benefits of caffeine supplementation.
Wang Z et al. · Nutrients (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD) estimated by Hedges’ g and 95% confidence intervals (CI).
The meta-analysis revealed that the time to exhaustion in running tests was improved with caffeine (g = 0.392; 95% CI = 0.214 to 0.571; p < 0.001, magnitude = medium).
Subgroup analysis revealed that caffeine was ergogenic for time to exhaustion trials in both recreational runners (g = 0.469; 95% CI = 0.185 to 0.754; p = 0.001, magnitude = medium) and trained runners (g = 0.344; 95% CI = 0.122 to 0.566; p = 0.002, magnitude = medium).
10Association between sleep habits and substance useMeta-AnalyseCited 32×n=46 · small study2023
Longitudinal results were inconclusive.
Meneo D et al. · Sleep medicine reviews (2023)
Longitudinal results were inconclusive.
We found a distinct pattern of associations between different substances and different sleep outcomes.
Further investigation considering the multidimensionality of sleep would create a better understanding of the complex relationship between substance use and sleep health in young adults.
11Panic attacks in panic disorder patientsMeta-AnalyseCited 40×n=237 · medium study2022
The results confirm that caffeine at doses roughly equivalent to 5 cups of coffee induces panic attacks in a large proportion of PD patients and highly discriminates this population from healthy adults.
Klevebrant L et al. · General hospital psychiatry (2022)
Sehr groß Nutzen
← SchlechterKein EffektBesser →
The 9 studies investigating panic attacks included 237 patients, of which 51.1% had a panic attack following caffeine, but none after placebo.
Six of these studies compared 128 patients with 115 healthy controls (HC), finding that patients (53.9%) were more vulnerable than HC (1.7%) for panic attacks following caffeine (log RR: 3.47; 95% CI 2.06-4.87).
Six studies investigated subjective anxiety in 121 patients and 111 HC following caffeine, with an overall effect indicating increased sensitivity to the anxiogenic effects of caffeine in the patient group (Hedges' g = 1.02 [95% CI: 0.09-1.96]).
The current evidence suggests no significant relationship between caffeine intake and ED, but limited studies limit conclusions.
Karimi M et al. · Journal of health, population, and nutrition (2024)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
The results indicate that there was no significant relationship between coffee consumption and the risk of ED (relative risk [RR] = 0.94, 95% CI: 0.86-1.03; p = 0.999).
The current evidence suggests no significant relationship between caffeine intake and ED, but limited studies limit conclusions.
Future research should focus on larger sample sizes, standardized outcome assessments, and different dosages and forms of caffeine consumption.
13Total sleep timeMeta-AnalyseCited 126×n=24 · very small study2023
Caffeine consumption reduced total sleep time by 45 min and sleep efficiency by 7%, with an increase in sleep onset latency of 9 min and wake after sleep onset of 12 min.
Gardiner C et al. · Sleep medicine reviews (2023)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Caffeine consumption reduced total sleep time by 45 min and sleep efficiency by 7%, with an increase in sleep onset latency of 9 min and wake after sleep onset of 12 min.
Duration (+6.1 min) and proportion (+1.7%) of light sleep (N1) increased with caffeine intake and the duration (-11.4 min) and proportion (-1.4%) of deep sleep (N3 and N4) decreased with caffeine intake.
To avoid reductions in total sleep time, coffee (107 mg per 250 mL) should be consumed at least 8.8 h prior to bedtime and a standard serve of pre-workout supplement (217.5 mg) should be consumed at least 13.2 h prior to bedtime.
14Physical performance in female athletesMeta-AnalyseCited 19×2022
More studies are needed in female athletes that measure the effects of different EAs on sports performance, such as beetroot juice, beta-alanine or sodium phosphate, as the studies to date are scarce and there are many types of EA that need to be further considered in this population, such as creatine and taurine.
López-Torres O et al. · Nutrients (2022)
A random-effects model and the standardized mean differences (SMD) ± 95% confidence intervals (CI) were reported.
Aerobic tests could be improved with the use of taurine, caffeine, and beta-alanine.
No conclusive effects of beetroot juice, polyphenols, or creatine in improving aerobic performance were shown.
15Physical performance with caffeinated drinksSystematische ÜbersichtCited 25×2021
Overall, the current systematic review provides evidence of the efficacy of caffeinated drinks as a valid form for caffeine supplementation in sport.
Jiménez SL et al. · Nutrients (2021)
Due to their composition, caffeinated sports drinks seem to be more beneficial to consume during long-duration exercise, when the drinks are used for both rehydration and caffeine supplementation.
Energy drinks may be more appropriate for providing caffeine before exercise.
Lastly, the magnitude of the ergogenic benefits obtained with caffeinated drinks seems similar in women and men athletes.
16Pupillary parametersMeta-AnalyseCited 3×n=14 · very small study2024
The evidence available in the literature does not provide consistent results but studies rated as valid by quality assessment suggest a small effect of caffeine on pupil parameters.
Hartmann EV et al. · Behavioral and brain functions : BBF (2024)
We summarize the numeric results as both differences in absolute pupil diameter and in terms of effect sizes.
The evidence available in the literature does not provide consistent results but studies rated as valid by quality assessment suggest a small effect of caffeine on pupil parameters.
More studies are needed using modern pupil assessment methods, robust study design, and caffeine dose-response methodology.
18Muscle strength and powerMeta-AnalyseCited 228×2018
The meta-analyses showed significant ergogenic effects of caffeine ingestion on maximal muscle strength of upper body and muscle power.
Grgic J et al. · Journal of the International Society of Sports Nutrition (2018)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Caffeine ingestion improved both strength (SMD = 0.20; 95% confidence interval [CI]: 0.03, 0.36; p = 0.023) and power (SMD = 0.17; 95% CI: 0.00, 0.34; p = 0.047).
A subgroup analysis indicated that caffeine significantly improves upper (SMD = 0.21; 95% CI: 0.02, 0.39; p = 0.026) but not lower body strength (SMD = 0.15; 95% CI: -0.05, 0.34; p = 0.147).
The meta-analyses showed significant ergogenic effects of caffeine ingestion on maximal muscle strength of upper body and muscle power.
In hypertensive individuals, caffeine intake produces an acute increase in BP for ≥3 h.
Mesas AE et al. · The American journal of clinical nutrition (2011)
In 5 trials, the administration of 200-300 mg caffeine produced a mean increase of 8.1 mm Hg (95% CI: 5.7, 10.6 mm Hg) in systolic BP and of 5.7 mm Hg (95% CI: 4.1, 7.4 mm Hg) in diastolic BP.
In hypertensive individuals, caffeine intake produces an acute increase in BP for ≥3 h.
However, current evidence does not support an association between longer-term coffee consumption and increased BP or between habitual coffee consumption and an increased risk of CVD in hypertensive subjects.
20Exercise performanceMeta-AnalyseCited 243×n=21 · very small study2020
Synthesis of the currently available meta-analyses suggest that caffeine ingestion improves exercise performance in a broad range of exercise tasks.
Grgic J et al. · British journal of sports medicine (2020)
However, not all analyses provided a definite direction for the effect of caffeine when considering the 95% prediction interval.
Synthesis of the currently available meta-analyses suggest that caffeine ingestion improves exercise performance in a broad range of exercise tasks.
Ergogenic effects of caffeine on muscle endurance, muscle strength, anaerobic power and aerobic endurance were substantiated by moderate quality of evidence coming from moderate-to-high quality systematic reviews.