Theacrine
Theacrine is chemically similar to caffeine. At 200 to 300 mg per day for eight weeks, no tolerance developed and heart rate and blood pressure stayed unchanged. An independent crossover using 300 mg found no benefit for strength, focus or energy over placebo.
What the research shows
Mixed or small evidence. The effect is uncertain.
There are five human trials and they point in different directions. Taylor (2016) looked only at the safety of 200 and 300 mg over eight weeks. Cesareo (2019) measured strength, endurance and power in trained men and found no difference from placebo. Bello (2019) saw a longer time to exhaustion in soccer players that just missed significance. Cerqueira (2022), the only trial without external funding, found no difference at all across five physical tests. What does recur is self-reported alertness and focus in Kuhman (2015), where the same product also contained 150 mg of caffeine. Four of the five studies were paid for by Compound Solutions, the owner of TeaCrine, or by a supplement brand, which is why this stays at thin.
Who it makes sense for: People after a stimulant feeling that lasts longer than caffeine and who are satisfied with an effect on how they feel. For strength, speed and endurance the tests returned nothing. At 200 to 300 mg per serving you are at the dose that was studied, so that is not where the problem sits.
How we weigh evidenceClinical dosage
Origin
NaturalTheacrine naturally occurs in kucha tea (Camellia assamica var. kucha), a Chinese tea variety. It's structurally related to caffeine. In supplements often as TeaCrine (patented extract) or synthetic.
Safety
Well tolerated at 200 to 300 mg per day for eight weeks. The safety study was funded by Compound Solutions, the manufacturer of TeaCrine, while the same article states there is no conflict of interest. That study's design is sound (60 participants, randomised, double-blind, placebo), but its conclusion about energy and focus goes beyond what was measured.
For comparison
Theacrine works similarly to caffeine but without the habituation. After weeks of caffeine use you need more for the same effect, while theacrine may keep working equally well. It feels like a calmer, longer-lasting boost than coffee.
Dosage by weight and gender
The effective theacrine dose is 100-300mg per day (Kuhman et al., 2015). Body weight plays a limited role. No gender-specific differences are known. 200mg is the most common dose in pre-workouts. It combines well with caffeine for a synergistic effect.
Frequently asked questions
What does theacrine do?
Theacrine may improve mental energy and focus, similar to caffeine but without the jittery side effects. It works on adenosine and dopamine receptors. Research by Taylor et al. (2016) suggests it does not cause tolerance buildup.
Is theacrine dangerous?
At normal doses (100-300mg) no serious side effects have been reported. Theacrine doesn't significantly raise heart rate or blood pressure, making it a milder option than high-dose caffeine. Research is more limited than for caffeine though.
How much theacrine per day?
100-300mg per day, preferably 30 minutes before training. Most pre-workouts contain 50-200mg. Theacrine works well with caffeine, so a lower dose (100mg) in combination can already be effective.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Safety of TeaCrine®, a non-habituating, naturally-occurring purine alkaloid over eight weeks of continuous useTaylor L et al. (2016)Funded by: Gefinancierd door Compound Solutions, Inc., de eigenaar van TeaCrine, via een subsidie aan de University of Mary Hardin-Baylor.
- The effects of a caffeine-like supplement, TeaCrine®, on muscular strength, endurance and power performance in resistance-trained menCesareo KR et al. (2019)Funded by: Gefinancierd door Compound Solutions, Inc., de eigenaar van TeaCrine, met een subsidie aan de hoofdonderzoeker.
- The effects of TeaCrine® and caffeine on endurance and cognitive performance during a simulated match in high-level soccer playersBello ML et al. (2019)Funded by: Gefinancierd door Compound Solutions, Inc., de eigenaar van TeaCrine.
- Effects of Theacrine as a Pre-Workout SupplementCerqueira HSC et al. (2022)Funded by: Geen externe financiering; auteurs verklaren geen belangenverstrengeling.
- Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and WomenKuhman DJ et al. (2015)Funded by: Gefinancierd door Formulife, Inc. en de University of Memphis; de laatste auteur was consultant voor Formulife, Compound Solutions leverde TeaCrine.
Pre-workouts with Theacrine
No products found with this ingredient
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.