Theacrine is a relatively new compound starting to become more prevalent in work out products, quickly gaining popularity because of its ability to act as a stimulant, without the usual unwanted side effects. Found in primarily in the kucha plant and the cupuacu fruit, theacrine has been a long-standing component in Kucha, the traditional Chinese tea.
Its unique properties prevents dopamine from being reabsorbed in the brain. This causes dopamine levels to rise, thus increasing energy levels and provide greater mental focus. It also blocks adenosine, the chemical responsible for sedation and relaxation. By increasing dopamine and reducing adenosine, it has been theorised that theacrine increases alertness, physical performance and co-ordination.
For the most part, the mechanisms of theacrine parallel caffeine [1] and it’s cited to help boost energy and performance while decreasing fatigue in a similar way.
However, what makes this ingredient truly unique is how it may differ from caffeine. Theacrine:
- Has no effect on bloody pressure [2]
- Is less likely to disrupt sleep than caffeine [3]
- Is less likely to result in habituation (there is no rapid increase in tolerance commonly seen with caffeine and other stimulants) [4]
With that being said, it’s still a fairly new compound on the market, and research is limited. It is also typically formulated as part of a multi-ingredient supplement and harder to find as a standalone, making it difficult to trace the clinical benefits.
Reported Effects of Theacrine
1. Increased Energy and Focus
Theacrine is a stimulant that fast grew popular in sports nutrition as a pre-workout and ‘fat burner’ supplement. Those who have used it reported that it provides a long-lasting boost of energy without the negative side effects associated with caffeine [5]. Other research has found increased attentiveness, alertness and focus when supplementing with theacrine and caffeine, versus caffeine alone [6].
Theacrine has significantly enhanced physical activity in various animal studies, and the research so far is promising in humans. Ultimately, more work is needed to confirm that theacrine can boost energy and improve focus in the general population.
2. Improving Mood
Theacrine increases dopamine levels: increased dopamine levels results in feels of energy and improved mood.
Again, the research is in the early stages, but promising. In mice, supplementing reduced depression-like-activities, and in humans, a combination of theacrine and caffeine positively influenced subjective feelings related to energy and mood when compared to caffeine alone, or a placebo. It has also been show to reduce feelings of lethargy [7][8].
3. Sleep
A small dose has been shown to prolong sleep time when taken 30 minutes prior to sleep, with the same does of caffeine having the opposite effect [9], pointing towards a potential sedative effect.
Common Supplements that Contain Theacrine
Theacrine can be found in various supplements. Most commonly, it’s found as part of pre-workout and ‘fat burner’ formulas, often under the name TeaCrine, a patented form.
More recently, it has been prevalent in Nootropics – a form of supplement used to naturally enhance mood and cognitive function.
Side Effects of Theacrine Supplementation
In general, Theacrine appears to be well tolerated; no toxic effects have been reported when taking the recommended dosage. Its properties are very similar to caffeine though, and the side effects are no exception. When taking a moderate to high dosage, potential side effects can be:
- restlessness
- nausea
- increased heart rate
There isn’t enough evidence to determine whether or not Theacrine is safe to use when pregnant, stay on the safe side and avoid use or consult your doctor.
Theacrine Dosage
Theacrine is not FDA approved for any condition, so there is no official recommended dose. Manufacturers have been working on recommended dosage based on trial and error.
We know that it acts as a sedative at lower doses and has stimulatory properties at higher doses [9].
Kucha tea, for example, contains low doses and has been used for its sedative purposes.
A dosage of 50g or below will be relaxation-inducing, while higher doses will be stimulatory. Up to 300mg/day for stimulation has been deemed safe [4].
References
- Zheng XQ, Ye CX, Kato M, Crozier A, Ashihara H. Theacrine (1,3,7,9-tetramethyluric acid) synthesis in leaves of a Chinese tea, kucha (Camellia assamica var. kucha). Phytochemistry. 2002;60(2):129‐134.
- Li SB, Li YF, Mao ZF, et al. Differing chemical compositions of three teas may explain their different effects on acute blood pressure in spontaneously hypertensive rats. J Sci Food Agric. 2015;95(6):1236‐1242.
- Qiao H, Ye X, Bai X, et al. Theacrine: A purine alkaloid from Camellia assamica var. kucha with a hypnotic property via the adenosine system. Neurosci Lett. 2017;659:48‐53.
- 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. Published 2016 Jan 13.
- Ziegenfuss TN, Habowski SM, Sandrock JE, Kedia AW, Kerksick CM, Lopez HL. 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.
- Kuhman DJ, Joyner KJ, Bloomer RJ. Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients. 2015;7(11):9618‐9632. Published 2015 Nov 19. doi:10.3390/nu7115484
- Xie, G. & Wu, M.-Z & Huang, Y.-R & Cao, Y.-T & Li, L.-D & Zhou, H.-L & Zhu, R. & Liao, Y.-F & Kurihara, H.. (2009). Experimental study of theacrine on antidepressant effects. Chinese Pharmacological Bulletin. 25. 1160+1161-1163.
- Kuhman DJ, Joyner KJ, Bloomer RJ. Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients. 2015;7(11):9618‐9632. Published 2015 Nov 19. doi:10.3390/nu7115484
- Qiao H, Ye X, Bai X, et al. Theacrine: A purine alkaloid from Camellia assamica var. kucha with a hypnotic property via the adenosine system. Neurosci Lett. 2017;659:48‐53.