How to take Theacrine: dosage, timing, duration

Theacrine acts longer than caffeine and, according to the available data, does not cause rapid tolerance. Because of this, the usual “caffeine” rules of intake work for it only partly. The editorial team gathered practical recommendations on the amount, timing and duration of use, relying on published studies and the principle of caution.

What doses were studied

The main reference point for dosing is the safety study by Taylor et al. (2016). In it, healthy adults took 200 mg or 300 mg of theacrine daily for eight weeks. Neither of these doses caused clinically significant changes in pulse, blood pressure or laboratory indicators compared with placebo.

Other studies used single doses in a similar range — from about 100 to 300 mg, often in combination with caffeine. Subjective effects on energy and concentration were reported precisely within these limits.

So 300 mg per day is the upper limit for which there are systematized data on tolerability in healthy people. There is no reason to exceed it: higher doses have not been studied, and an increase in effect has not been proven.

Commercial products mostly contain 50–125 mg of theacrine per serving, especially as part of pre-workout complexes. This is below the doses from safety studies, but it is worth remembering that in such products theacrine is almost always combined with other stimulants.

What amount to start with

Individual sensitivity to stimulants varies greatly. It depends on genetics (in particular variants of the enzyme CYP1A2, which metabolizes caffeine), body weight, coffee habit, sleep quality and medication intake. Therefore the editorial team advises starting with the minimum amount — about 50–100 mg.

For the first few days it is worth assessing not only energy but also sleep, heartbeat, mood and appetite. It is useful to keep brief notes: the time of intake, the amount, how you feel by the evening, sleep quality. This will help find the minimum effective amount.

If the effect is felt weakly, the amount can be gradually increased, not exceeding 200–300 mg per day. It is worth increasing only after several days of stable tolerability of the previous amount.

People who tolerate caffeine poorly should be especially careful: although theacrine acts more mildly, its mechanism is partly shared, and the reaction may be similar.

1. Start with 50–100 mg in the morning.
2. Assess sleep, heartbeat and mood over 3–5 days.
3. If needed, increase gradually, not exceeding 300 mg per day.
4. Do not add other new stimulants at the same time.

When to take it: training, work, sleep

Because of its long stay in the body, theacrine is best taken in the first half of the day. Even if there is no longer any subjective stimulation by the evening, the substance may affect the depth and structure of sleep.

For training, theacrine is usually taken 30–60 minutes before the start of the load, similarly to caffeine. If the training is in the evening, it is worth considering whether the stimulation will not harm sleep; sometimes it is more rational to give up the stimulant entirely.

For mental work, the logical time is in the morning or before a period requiring prolonged concentration. The long action of theacrine may be an advantage during a long working day, but only on condition of early intake.

Taking it with a light meal reduces the risk of stomach discomfort. Food may affect the speed of onset of the effect, but for most people this difference is not critical.

Theacrine together with caffeine

The most common scenario is combining theacrine with caffeine. The idea is that caffeine gives a quick effect and theacrine prolongs the feeling of energy. Some studies, for example Bello et al. (2019), examined precisely the combination.

With such a combination, it is important to remember the pharmacokinetic interaction: caffeine increases the exposure to theacrine (He et al., 2017). That is, the effect of theacrine will be longer than with separate intake, and the requirements for early timing become even stricter.

The total amount of caffeine should be kept within the limits that EFSA considers safe for healthy adults: up to 400 mg per day from all sources and up to 200 mg per single intake. When combined with theacrine, it is advisable to aim for the lower part of this range.

A practical approach: if you already drink coffee, do not add a pre-workout complex with caffeine and theacrine on the same day without counting the total amount.

Duration of intake and breaks

Systematized data on daily intake of theacrine are limited to eight weeks (Taylor et al., 2016). There is no information on the safety and efficacy of longer continuous intake.

Therefore the editorial team advises against going beyond this period without a break. A reasonable approach is to use theacrine not every day but on days when additional stimulation is really needed, for example before intense training or competition.

Although no signs of tolerance were found in the study, periodic breaks make it possible to assess whether the supplement provides real benefit and whether it masks chronic sleep deprivation or overtraining.

If you constantly feel a need for stimulants in order to function during the day, this is a reason to review sleep, nutrition and training load rather than to increase the amount of theacrine.

Editorial conclusions

The best-studied range of theacrine is 200–300 mg per day for up to eight weeks in healthy adults. It is advisable to start with 50–100 mg and increase only when needed and with good tolerability.

Because of its long action, theacrine should be taken in the first half of the day, and when combined with caffeine — even earlier, taking into account the total amount of stimulants.

Situational intake and periodic breaks help avoid excessive dependence on stimulants and soberly assess the real benefit of the supplement.

We also recommend reading “Side effects of Theacrine,” “Who should not take Theacrine” and “The benefits of Theacrine for athletes: the evidence base.”

References

1. Taylor L, Mumford P, Roberts M, et al. Safety of TeaCrine®, a non-habituating, naturally-occurring purine alkaloid over eight weeks of continuous use. J Int Soc Sports Nutr. 2016;13:2.
2. He H, Ma D, Crone LB, et al. Assessment of the drug–drug interaction potential between theacrine and caffeine in humans. J Caffeine Res. 2017;7(3):95–102.
3. Bello ML, Walker AJ, McFadden BA, et al. The effects of TeaCrine® and caffeine on endurance and cognitive performance during a simulated match in high-level soccer players. J Int Soc Sports Nutr. 2019;16:20.
4. Ziegenfuss TN, Habowski SM, Sandrock JE, et al. A two-part approach to examine the effects of theacrine (TeaCrine®) supplementation on oxygen consumption, hemodynamic responses, and subjective measures of cognitive and psychometric parameters. J Diet Suppl. 2017;14(1):9–24.
5. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on the safety of caffeine. EFSA J. 2015;13(5):4102.
6. Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.