No secret that caffeine can give you an energy boost. But can it help shed some extra fat? Also what is caffeine anhydrous and its side effects? 

What Is It?

Synonymous with immediate energy and consumed by billions every day, caffeine (scientific name 1,3,7-trimethylxanthine) is the apex stimulant.

Structurally related to the nucleobases guanine and adenine, it works by binding to adenosine receptors found in the central nervous system. Adenosine is a molecular compound that induces sedation and lethargy. When caffeine is ingested it occupies adenosine receptors, nullifying the molecule while promoting alertness. There is also evidence that caffeine can temporally increase energy output during strenuous exercise and of course, help to burn fat.

There are two main forms of caffeine. There is natural caffeine, found in plants (such as Cocoa and Yerba Mate) and consumed in brews such as teas and coffee. Rarely is caffeine is the only ingredient in these drinks and instead is just one of many elements to these beverages. When these other ingredients are effectively removed, caffeine anhydrous is produced. This second form of caffeine is noted for having less than 0.5 % water by weight, making it the most concentrated form of caffeine available.

Unless stated otherwise, any fitness supplement that contains caffeine is likely using caffeine anhydrous. Common names for this form include dicaffeine malate, caffeine pterostilbene co-crystal, and caffeine citrate.

How (It’s Supposed) To Work

Regardless of the form of caffeine, the mechanisms for fat burning are identical. Consumption of caffeine causes a slight thermogenic effect, raising the body temperature and burning more calories. Lipolysis (the releasing of fatty acids from triglycerides) and fat oxidation (converting fatty acids into ATP) may also be improved by caffeine’s ability to inhibit the enzyme phosphodiesterase. Phosphodiesterase targets cAMP (cyclic adenosine monophosphate), which in higher quantities is noted for increasing usage of fat for energy. Finally, because caffeine promotes alertness, those who are exercising in a caloric deficit may feel more energized and exercise at the same intensity when calories were not limited.

Compared to natural caffeine, caffeine anhydrous elevates caffeine blood levels at a higher rate. Thus the logic for choosing caffeine anhydrous over natural caffeine is that one can experience the mechanisms for fat burning more rapidly.

Science Says……

Caffeine’s ability to burn fat has been studied extensively for several decades and much of the research supports that it does promote thermogenesis (Read Here), lipid oxidation (Read Here), and augments energy expenditure induced by exercise(Read Here). A handful of other studies (Read Here) however report no significant changes in rate of fat loss as a result of the stimulant.

One argument for the mixed results is caffeine tolerance. There is evidence that the benefits of caffeine are gradually reduced during continuous consumption (i.e. you get less for more). It is possible that the subjects that regularly used caffeine did not benefit from caffeine’s fat burning properties as much as the novice consumers.

A possible concern for many of these studies is that while they provided caffeine in the form of a pill or tablet to their subjects, it is never explicitly stated if it was caffeine anhydrous.  While it’s likely that caffeine anhydrous was the form used in most of these studies, it’s not conclusive.  On somewhat related note, one study (Read Here) determined that there was no significant difference between caffeine anhydrous and coffee-based caffeine when it comes to exercise performance. 

Most interesting, a longitudinal 12 year study (Read Here) with over fifty thousand individuals concluded that increases in caffeine consumption coincided with reduced weight gain. This provides some evidence of the long-term benefits of the apex stimulant. However, much of the caffeine consumed came from sources such as green tea and coffee which contain other compounds noted to offset weight gain.  

Anything Else

As mentioned earlier, daily consumption of caffeine can reduce its benefits, such as a fat oxidation and thermogenesis. More so, there comes a point in which simply increasing dosage has no effect. One method to get the most out of caffeine is cycling. This entails reducing the amount of caffeine consumed ever so often then returning to normal dosage levels. In essence, you are resetting your body’s tolerance to caffeine.

Caffeine anhydrous is the most concentrated form of caffeine. While that means it is more potent than natural caffeine it also means that it is more problematic. High consumption of caffeine (600mg+), particularly for those that are not regular users, can cause bouts of cramping, nausea, elevated blood pressure, and anxiety. One would have to consume large quantities of coffee or tea to experience these and other harsh symptoms.

Caffeine intoxication however is very possible for caffeine anhydrous. One teaspoon of the substance contains 2700mg of caffeine, which if untreated can lead to vomiting, heart palpitations, and even death. In recent years, the FDA has advised consumers to avoid purchasing powdered caffeine/ caffeine anhydrous due to ease of overdosing.

Our Recommendation

Unless you are pregnant or have pre-existing heart conditions caffeine in general is serviceable ingredient for helping to shed out extra fat. With this in mind, stick with caffeine that come natural sources and be cautious around supplements that contain caffeine anhydrous. If the supplement label does contain caffeine anhydrous, make sure that the serving size does not exceed 400mg. Above anything else, do not purchase caffeine powder in large quantities. The risk of accidental death is very possible and for us that negate any advantages it has over natural caffeine.

Dosage and Supplements

Daily: 200-400mg

Primary ingredient in these supplement(s):

• Cellucor SuperHD X, 60 Capsules