{"id":393786,"date":"2022-09-26T12:02:52","date_gmt":"2022-09-26T10:02:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393786"},"modified":"2025-08-04T19:00:13","modified_gmt":"2025-08-04T17:00:13","slug":"genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/","title":{"rendered":"Genes Determine the Effect of Caffeine on the Body. How to Maximise Its Stimulating Effects?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#Why_should_you_be_interested_in_how_you_metabolise_caffeine\" title=\"Why should you be interested in how you metabolise caffeine?\">Why should you be interested in how you metabolise caffeine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#Where_and_how_is_caffeine_broken_down_in_the_body\" title=\"Where and how is caffeine broken down in the body?\">Where and how is caffeine broken down in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#What_effect_does_genetics_have_on_the_rate_of_caffeine_breakdown\" title=\"What effect does genetics have on the rate of caffeine breakdown?\">What effect does genetics have on the rate of caffeine breakdown?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#What_does_the_genetics_of_caffeine_breakdown_involve\" title=\"What does the genetics of caffeine breakdown involve?\">What does the genetics of caffeine breakdown involve?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#How_to_adjust_your_caffeine_intake_according_to_your_genes\" title=\"How to adjust your caffeine intake according to your genes?\">How to adjust your caffeine intake according to your genes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#Where_and_how_can_you_get_your_sensitivity_to_caffeine_tested\" title=\"Where and how can you get your sensitivity to caffeine tested?\">Where and how can you get your sensitivity to caffeine tested?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Caffeine is one of the most widely used and popular legal stimulants in the world.<\/strong> In its various forms, it can be taken by the mentally strained student or busy businessman, as well as an endurance or strength athlete. But you may have wondered <strong>what&#8217;s behind the reason that everyone can react differently to<\/strong> <strong>caffeine.<\/strong> Yes, you guessed right, your genes are to blame. We&#8217;re going to take a good look at caffeine metabolism based on your genetic makeup today.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_should_you_be_interested_in_how_you_metabolise_caffeine\"><\/span><strong>Why should you be interested in how you metabolise caffeine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kofein (opens in a new tab)\"><strong>Caffeine<\/strong><\/a>&nbsp;is a well-known alkaloid of natural origin that has been shown to <strong>increase physical and mental performance.<\/strong> It is naturally found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"k\u00e1v\u011b (opens in a new tab)\">coffee<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/teas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u010daji (opens in a new tab)\">tea<\/a>, cocoa and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-yerba-mate-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"yerba mat\u00e9 (opens in a new tab)\">Yerba Mat\u00e9<\/a>. It is also added to dietary supplements such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kofeinov\u00e9 tablety (opens in a new tab)\">caffeine tablets<\/a>, capsules or drinks, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"spalova\u010de tuku (opens in a new tab)\">fat burners<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"nakop\u00e1va\u010de (opens in a new tab)\">pre-workout supplements<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Knowing your genetic makeup,<\/strong> which determines, among other things, the rate at which caffeine is removed from your body, can give you useful information for<strong> proper dosing.<\/strong> It can also help you to determine whether you can actually benefit from its use or whether it can harm you. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_and_how_is_caffeine_broken_down_in_the_body\"><\/span><strong>Where and how is caffeine broken down in the body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The<strong> liver is the central organ of metabolism<\/strong> and is involved in the breakdown of caffeine and other substances that are foreign to the body, generally known as xenobiotics. The liver cells contain a special group of enzymes called <strong>cytochrome P450 (CYP450)<\/strong> that modify these substances into a form that can be more easily and quickly eliminated from the body. This is most often done through the urine or bile. In the <strong>case of caffeine,<\/strong> it is mainly one of the enzymes of this <strong>cytochrome family called CYP1A2. This breaks down caffeine into its three metabolites,<\/strong> <strong>paraxanthine, theophylline and theobromine,<\/strong> which are eventually excreted out of the body in the urine. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-749x1124.jpg\" alt=\"What effect does genetics have on the rate of caffeine breakdown?\" class=\"wp-image-393118\" title=\"What effect does genetics have on the rate of caffeine breakdown?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_effect_does_genetics_have_on_the_rate_of_caffeine_breakdown\"><\/span><strong>What effect does genetics have on the rate of caffeine breakdown?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This<strong> CYP1A2 enzyme<\/strong> is encoded in your genetic information by two so-called alleles, which can be thought of as <strong>two variants<\/strong> of the gene. These two variants of the gene \u2013 one inherited from your mother, the other from your father \u2013 are denoted by the letters A and C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies have shown that people who have the <strong>AA allele variant<\/strong> in their genes excrete caffeine from the body<strong> faster<\/strong> and are therefore considered fast metabolisers.<\/li>\n\n\n\n<li>In contrast, people who have<strong> variants of the AC or CC alleles<\/strong> excrete caffeine from the body more <strong>slowly<\/strong> and are referred to as slow metabolisers.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The rate of excretion of foreign substances (including caffeine) from the body is related to the so-called <strong>biological half-life.<\/strong> This is the time (usually expressed in hours) for the <strong>body to reduce the concentration of a substance in the blood by 50%.<\/strong> The average biological half-life of caffeine is given as 4-6 hours, but due to these genetic differences, the range can be as long as <strong>1.5-10 hours.<\/strong> <span style=\"color: #ff6600;\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>This is directly related to how you react to caffeine \u2013<\/strong>&nbsp;some people have no problem having a pre-workout pick-me-up in the early evening and then going to bed after returning from the gym, because it wears off quickly. While for some, an afternoon coffee can present a significant problem with falling asleep at night. In this case, the caffeine takes much longer to be eliminated from the body and still has an effect.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about coffee, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-coffee-healthy-7-reasons-why-you-should-give-it-a-go\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Je k\u00e1va zdrav\u00e1? 7 d\u016fvod\u016f, pro\u010d byste j\u00ed m\u011bli d\u00e1t \u0161anci. (opens in a new tab)\"><strong>Is Coffee Healthy? 7 Reasons Why You Should Give It a Chance.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_the_genetics_of_caffeine_breakdown_involve\"><\/span><strong>What does the genetics of caffeine breakdown involve?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sports performance<\/strong><\/h3>\n\n\n\n<p>The largest study to date on this topic was conducted in 2018, involving <strong>108 athletes who were tasked with cycling as fast as possible over a 10 km course.<\/strong> They completed this course sequentially with either a <strong>placebo (0 mg\/kg), a 2 mg\/kg dose, or a<\/strong> <strong>4 mg\/kg body weight dose of caffeine.<\/strong> The researchers were interested to see how the interaction between genetics and the administered dose of caffeine affected the final time. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fast metabolisers (AA) improved their exercise time<\/strong> at 2 mg\/kg compared to the placebo by 4.8%, and at 4 mg\/kg by 6.8%!<\/li>\n\n\n\n<li><strong>In slow metabolisers (AC),<\/strong> the resulting exercise time was the same with all 3 doses.<\/li>\n\n\n\n<li>However, in the <strong>second group of slow metabolisers (CC)<\/strong> with the least favourable genetics, administration of a dose of 4 mg\/kg caffeine <strong>worsened their time<\/strong> by 13.7% compared to the placebo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The study clearly showed that <strong>caffeine has a positive effect on aerobic performance<\/strong> only in <strong>fast metabolisers (AA),<\/strong> while it has a <strong>negative effect in slow metabolisers (CC).<\/strong> Therefore, you need to know your genetics so that it plays in your favour and not against you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the concept of pre-workout caffeine use, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kofein p\u0159ed tr\u00e9ninkem: Funkce, v\u00fdhody, rizika a d\u00e1vkov\u00e1n\u00ed. (opens in a new tab)\"><strong>Caffeine Before a Workout: Functions, Benefits, Risks and Dosage.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Anxiety and nervousness in athletes<\/strong><\/h3>\n\n\n\n<p>Caffeine affects not only physical but also mental functions such as concentration, reaction time and alertness. However, <strong>at higher doses, nervousness, anxiety and heart palpitations can occur.<\/strong> The traits responsible for these unpleasant feelings, which can potentially impair athletic performance, are encoded by a <strong>gene called ADORA2A. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To make it easier to understand, you can think of it as a <strong>&#8220;sensitivity&#8221; to caffeine.<\/strong> Several studies have shown that individuals with a <strong>combination of TT alleles are much more sensitive<\/strong> to caffeine in this respect than carriers of the CT and CC alleles. Thus, in these athletes, a higher dose of caffeine may cause exaggerated pre-race anxiety, which may reduce their performance. Combine this with a predisposition for slow caffeine metabolism and such athlete could be in for quite a challenge! <span style=\"color: #ff6600;\">[1, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg\" alt=\"Anxiety and nervousness in athletes\" class=\"wp-image-393297\" style=\"width:843px;height:563px\" title=\"Anxiety and nervousness in athletes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Blood pressure and cardiovascular health<\/strong><\/h3>\n\n\n\n<p>One study, for example, showed that <strong>slow caffeine metaboliser (CC)<\/strong> status was associated with a <strong>72% higher<\/strong> risk of developing high <strong>blood pressure<\/strong> when drinking <strong>2-3 cups of coffee per day.<\/strong> And <strong>200% higher risk<\/strong> of developing high blood pressure when drinking<strong> more than three cups of coffee per day,<\/strong> compared to slow metabolisers who did not drink any coffee. Another study had a similarly unfavourable outcome. Coffee intake of two or more cups per day was associated with a higher risk of myocardial infarction in slow metabolisers. <span style=\"color: #ff6600;\">[2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51559,53176,51553,53167,53536,65311,65311,51565,51502\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_adjust_your_caffeine_intake_according_to_your_genes\"><\/span><strong>How to adjust your caffeine intake according to your genes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Not only objectively from scientific studies, but also subjectively from your own perceptions after consuming caffeine in various forms, it is clear that <strong>not everyone reacts the same way to<\/strong> <strong>caffeine.<\/strong> You should <strong>adjust your caffeine intake accordingly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Caffeine intake prior to physical activity<\/strong><\/h3>\n\n\n\n<p><strong>Fast metabolisers<\/strong> who do not feel any jitters or anxiety after caffeine <strong>do not need to worry<\/strong> about its intake before activity. The ideal dose used in studies to promote performance is considered to be <strong>3-6 mg\/kg BW.<\/strong> Those who have some experience with caffeine will tell you that this is a very high dose! However, it is currently believed that the <strong>minimum effective dose<\/strong> of caffeine for performance enhancement is at <strong>2-3 mg\/kg BW.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, I would recommend <strong>starting at this dose before exercise and gradually increasing if necessary.<\/strong> What about <strong>slow metabolisers?<\/strong> You can get by without caffeine. Alternatively, you can try <strong>very small doses<\/strong> of around 1 to 2 mg\/kg at the most, if it may provide at least a small benefit for you, outweighing any possible negatives. <span style=\"color: #ff6600;\">[4, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Caffeine intake in the afternoon and early evening<\/strong><\/h3>\n\n\n\n<p><strong>Fast metabolisers<\/strong> break down caffeine in the body quickly. Therefore, it can be assumed that consumption in the late afternoon should not be a problem. However, it&#8217;s best to <strong>test in practice<\/strong> what dose of caffeine you can have and at what time at the latest so that it doesn&#8217;t have a negative effect on falling asleep and the quality of your sleep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Slow metabolisers should be more careful with caffeine later in the day<\/strong> if they don&#8217;t want to risk difficulty falling asleep and poor sleep quality. Again, however, it is necessary to <strong>test any reasonable caffeine intake directly on yourself<\/strong> and choose your dosage accordingly. In practice, this may mean taking only half a pre-workout dose or opting for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/thor-stim-free-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"verzi kompletn\u011b bez kofeinu (opens in a new tab)\">completely decaffeinated version<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Total caffeine intake per day<\/strong><\/h3>\n\n\n\n<p>If caffeine leaves you feeling wonderfully energised and invigorated, ready to break records in sport and perform well at university or work, you don&#8217;t need to worry too much about your intake. However, don&#8217;t overdo it, especially in the evening. It is also advisable not to exceed the <strong>total daily recommended intake set by the EFSA.<\/strong> This is<strong> 400 mg of caffeine<\/strong> for a 70 kg person (i.e. 5.7 mg\/kg body weight). <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For those of you who<strong> metabolise caffeine more slowly<\/strong> and are generally more sensitive to it, I recommend<strong> more caution <\/strong>here. While the EFSA higher threshold limit should be safe for everyone, the genetic lottery may cast some doubt on this limit. Perhaps due to several studies that have shown some association between slower caffeine metabolism and higher risk of cardiovascular disease.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For such a person, it is therefore obviously advisable to consume only the amount of caffeine where the benefits of caffeine intake (e.g. the simultaneous intake of antioxidants in high-quality coffee) still outweigh the potential risks. Such an amount, for example, would only correspond to a maximum of <strong>1-2 cups of coffee per day.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in learning more about caffeine, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-and-how-it-can-enhance-your-athletic-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink. (opens in a new tab)\"><strong>Caffeine and How to Make Your Training More Effective.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg\" alt=\"What does the genetics of caffeine breakdown involve?\" class=\"wp-image-393133\" style=\"width:843px;height:527px\" title=\"What does the genetics of caffeine breakdown involve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_and_how_can_you_get_your_sensitivity_to_caffeine_tested\"><\/span><strong>Where and how can you get your sensitivity to caffeine tested?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nowadays, it is possible to undergo genetic testing using simple <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dna-tests\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"DNA dom\u00e1c\u00edch test\u016f (opens in a new tab)\"><strong>DNA home tests<\/strong><\/a> in the form of sampling kits from specialised genetic laboratories that offer evaluation of entire panels of different genetic parameters.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This genetic testing is increasingly attractive for athletes. <strong>The test includes an analysis of caffeine metabolism<\/strong> (CYP1A2, ADORA2A), but also the <strong>genetic basis for the development of cramps, predisposition for muscle growth, recovery, antioxidant<\/strong> <strong>capacity of the body, development of strength and endurance<\/strong> and other interesting parameters.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>However, such testing can also apply to your metabolism and nutrition.<\/strong> Specifically, how are you able to use certain vitamins, minerals or essential omega-3 fatty acids, which may predispose you to an excess or deficiency. Based on this, you can adjust your diet accordingly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Screening for hidden traits for rare inherited diseases<\/strong> such as phenylketonuria, cystic fibrosis, muscular diseases, etc., which can potentially be passed on to your offspring, also seems to be of great interest. This is possible even if you and your partner do not suffer from these diseases. The examination can also give you information about the risk of developing so-called civilization diseases (type 2 diabetes, cardiovascular diseases, certain types of cancer).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interested in this topic and want to learn more about home DNA testing? Find out everything you need to know about home DNA testing in our article <a class=\"ek-link\" aria-label=\"V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o dom\u00e1c\u00edch DNA testech (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/all-you-need-to-know-about-home-dna-tests\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Everything You Need to Know About Home DNA Testing<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg\" alt=\"Where and how can you get your sensitivity to caffeine tested?\" class=\"wp-image-393148\" style=\"width:843px;height:562px\" title=\"Where and how can you get your sensitivity to caffeine tested?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Every person is <strong>different and we all differ in our sensitivity to caffeine and how you metabolise it.<\/strong> Current science therefore distinguishes between<strong> fast and slow metabolisers of caffeine.<\/strong> These characteristics can be estimated to some extent based on your reactions to its intake (nervousness, heart palpitations, performance enhancement, poor falling asleep after its intake). Accordingly, it is advisable to adjust your caffeine intake so that you reap more benefits than drawbacks from its use. If you want to be clear on this, it is suggested to undergo a simple genetic test through a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dna-tests\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"dom\u00e1c\u00edho DNA testu (opens in a new tab)\"><strong>home DNA test <\/strong><\/a>to fully reveal these traits.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/diagnostic-tests\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDiagnostic Tests\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Each person reacts differently to caffeine. We&#8217;ll explain how genes affect caffeine metabolism and why some people are more sensitive to it. Find out with a simple home test. <\/p>\n","protected":false},"author":168,"featured_media":393202,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6725,6497,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393786","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-caffeine","9":"tag-nutritional-supplements","10":"tag-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Genes Determine the Effect of Caffeine on the Body. 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Learn how genes affect caffeine sensitivity and metabolism.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-26T10:02:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T17:00:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Navrh-bez-nazvu-2022-09-20T131118.446.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Petr Loskot\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Petr Loskot\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/genes-determine-the-effect-of-caffeine-on-the-body-how-to-maximise-its-stimulating-effects\/\"},\"author\":{\"name\":\"Petr Loskot\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/ed92808495a25f16b4558c35d51e19cd\"},\"headline\":\"Genes Determine the Effect of Caffeine on the Body. 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