Love the boost caffeine gives you but can’t stand the jittery side effects? Good news: There’s a supplement specifically designed to give you the energy lift without the not-so-fun drawbacks that often come with it. Paraxanthine is one of three primary metabolites of caffeine along with theobromine and theophylline—and it’s picking up steam as an alternative to your average caffeine supplement.
Paraxanthine is responsible for most of the alertness and energy boost people associate with caffeine. When we consume coffee, tea, or other caffeinated beverages, our body produces paraxanthine as it metabolizes the caffeine, according to Jacob Wilson, Ph.D., CEO of The Applied Science & Performance Institute and member of The Vitamin Shoppe Wellness Council. In fact, approximately 80 percent of the caffeine we consume is converted to paraxanthine.
When taken in supplement form, you get a direct hit of paraxanthine, instead of it being a downstream result of chugging your morning cup of joe—meaning you can score its perks quickly without dealing with caffeine’s sometimes frustrating side effects. “Paraxanthine is responsible for many of the positive effects we associate with caffeine, like increased focus, mental alertness, and energy—but without some of the negative effects like jitters, anxiety, sleep disruption, digestive discomfort, and increased heart rate,” Wilson explains. (This is, in part, because it has a shorter half-life than caffeine itself.)
It’s only in recent years that paraxanthine’s potential benefits have been studied more closely and it’s gained attention as a standalone supplement. Read on for the research and to see if paraxanthine may be right for you.
- ABOUT OUR EXPERTS: Jacob Wilson, Ph.D., is the CEO of The Applied Science & Performance Institute and a member of The Vitamin Shoppe Wellness Council. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine.
Benefits of taking paraxanthine
Here’s a deeper look into the perks of turning to paraxanthine for your energy boost instead of caffeine.
1. Enhanced focus and alertness
Paraxanthine works by blocking adenosine receptors in your brain, which keeps you from feeling sleepy, while also boosting dopamine levels to enhance mood and focus, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine.
Read More: How Fast Do You Metabolize Caffeine?
“While both caffeine and paraxanthine boost dopamine and cortisol signaling, which are tied to motivation, focus, and energy, paraxanthine does so in a more gradual manner that’s less short-lived,” she says.
2. Increased energy (without jitters)
“Sensitive folks may experience jitters, anxiety, rapid heart rate, or even GI discomfort after consuming caffeine,” Wilson notes. For these people, paraxanthine could be a game-changer, potentially delivering alertness and energy without the overstimulated feeling that caffeine can cause, he says.
3. Improved performance
If you’re looking for a boost at the gym, paraxanthine might just be the supplement to help you level up. Not only can it boost your focus and attention, but it can also improve your reaction time, which can be beneficial for athletes training for a competition, according to Wilson. Additionally, improved cognitive function and reduced mental fatigue can help you push through a challenging workout.
4. Healthy metabolism
Because paraxanthine has been linked to an increase in muscle mass and strength in animal studies, it may be an effective tool for supporting metabolism. Some studies even suggest that paraxanthine may increase the body’s ability to break down fat for energy, which could support weight loss and improved body composition, notes Wilson.
5. Longer-Lasting effects
“Paraxanthine may offer longer-lasting, steadier stimulation, making it ideal for those who want sustained focus without caffeine’s spikes and crashes,” explains Wilson. When taken directly as a supplement, you side-step the bodily process of breaking down caffeine (and all that often comes with it), resulting in an overall more pleasant experience. That’s right, research suggests paraxanthine is less likely to ultimately leave you in an energy crash, as sometimes occurs with caffeine.
Read More: How To Fuel An Intense Workout Without Loads Of Caffeine
It’s worth noting, however, that since paraxanthine has a stimulant effect, you should check in with your doctor if you’re taking stimulant medications for ADD, like Adderall, Ritalin, Concerta, or Vyvanse, as the combination could overstimulate the central nervous system and lead to increased heart rate, blood pressure, or difficulty sleeping, warns Wilson.
How to take paraxanthine for max benefits
Think you might want to add paraxanthine to your routine? Use these tips to get started.
1. Start with a low dose
When starting with paraxanthine, it’s wise to begin with a lower dose to assess your individual tolerance and response, suggests Lane. “This approach allows you to gradually increase the dosage as needed and minimize the risk of potential side effects,” she says. “By starting with a lower dose, you can also experiment with different timing strategies to determine when paraxanthine works best for you.”
“It’s always good to start low and adjust based on how you feel,” Wilson agrees. For general focus benefits, he recommends starting with a dose of around 100 to 150 milligrams. For athletic performance, closer to 200 milligrams may be more effective. (BodyTech Elite’s Enfinity® Paraxanthine contains 200 milligrams per two-capsule serving.)
2. Take it at the right time
If you’re looking to support peak performance, Lane recommends taking paraxanthine about 30 to 60 minutes before high-focus tasks, workouts, or any activity requiring sustained energy. “This timing allows the paraxanthine to enter your bloodstream and start working just when you need it most,” she says. “Whether you’re studying for an exam, hitting the gym, or simply tackling a busy day, paraxanthine can provide a steady boost of energy and focus without the jitters or crashes often associated with caffeine.”
3. Pair it properly
Wilson recommends combining paraxanthine with other supplements like l-theanine—an amino acid found in green tea that promotes relaxation without causing sedation—for enhanced cognitive benefits. “When combined with paraxanthine, it can create a synergistic effect, enhancing focus, reducing feelings of anxiety, and improving overall cognitive performance,” he says.
Final Advice
While research on paraxanthine is still emerging, it certainly shows promise as a better-feeling alternative to caffeine, helping to boost your athletic performance, cognitive function, and even metabolism without pesky side effects. Remember, though, it’s always best to consult with a healthcare professional before starting any new supplement, especially if you’re taking medications or have underlying health conditions.