Head-to-head evidence comparison — which supplement is right for you?
Caffeine wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Compound
Botanical
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
200-400mg standardized extract
Morning or early afternoon, With or without food
Standardized extract capsules
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
2-4 weeks
4-8 weeks
If taken in evening
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Early versus Late Caffeine Therapy Administration in Preterm Neonates: An Updated Systematic Review and Meta-Analysis
Neonatology (2024) · Meta analysis · n=122579
A total of 122,579 patients from 11 studies were included, 2 were randomized controlled trials (RCTs), and 63.9% of the neonates received early caffeine administration.
Integrative Medicine for Relief of Nausea and Vomiting in the Treatment of Colorectal Cancer Using Oxaliplatin-Based Chemotherapy: A Systematic Review and Meta-Analysis
Phytotherapy research : PTR (2016) · Meta analysis · n=1843
The oxaliplatin plus TM groups showed significantly reduced CINV (risk ratio 0.65 [0.59, 0.71], I(2) = 28%) compared with oxaliplatin controls, with or without the addition of conventional anti-emetics.
Dietary Supplements for Erectile Dysfunction: Analysis of Marketed Products, Systematic Review, Meta-Analysis and Rational Use
Nutrients (2023) · Meta analysis
Based on the scoring system, 2 (8%) supplements matched with the cluster of higher expected efficacy, 3 (12%) with the lower efficacy cluster and 20 (80%) matched with the criterion of no expected efficacy.
Exploratory Systematic Review and Meta-Analysis of Panax Genus Plant Ingestion Evaluation in Exercise Endurance
Nutrients (2022) · Meta analysis
We found that ingestion of PGPs or ginsenosides significantly improved exercise endurance (SMD [95% CI]: 0.58 [0.22-0.95], I2 = 0%).
Caffeine has a higher evidence score (9.5/10 vs 9/10) and wins in 1 of 3 categories.
For boost daily energy, Caffeine has a higher relevance score (98 vs 75).
No known interactions between Caffeine and Panax Ginseng have been documented in our database. However, always consult a healthcare provider before combining supplements.