Optimal Caffeine Dosing Identified for Exercise-Induced Fat Oxidation in Overweight Women

Wuhan, China — 21 May 2026

A recent study from Jiangxi Normal University and the University of the Pacific, Stockton, highlights an optimal caffeine dosage for enhancing fat oxidation during exercise in overweight and obese women. Administering 3mg/kg of caffeine 60 minutes prior to physical activity significantly increased fat metabolism without inducing cardiovascular strain, positioning it as a commercially viable dose for performance and weight management products. Higher dosages, specifically 5mg/kg and 9mg/kg, were found to increase fat oxidation but also elevated systolic blood pressure, with the 9mg/kg dose further leading to adverse effects such as sleep disruption and increased diuresis.

The double-blind, placebo-controlled, randomised crossover study involved 11 overweight or obese female college students, with an average BMI of 26.4 kg/m² and 37.8% body fat, adhering to Chinese criteria for these classifications. Participants underwent treadmill runs at their FATmax intensity after consuming caffeine at 3mg/kg, 5mg/kg, 9mg/kg, or a placebo, each separated by a one-week washout. Researchers observed that while 3mg/kg and 5mg/kg doses both increased fat oxidation compared to placebo, the 9mg/kg dose provided no additional metabolic benefit and showed significantly higher cardiovascular strain metrics, including sustained elevated systolic blood pressure. This suggests a diminishing return and increased risk profile at higher concentrations.

The findings underscore the importance of precise dosing in supplement formulation, particularly within the sports nutrition and weight management categories. The study differentiated between doses, noting that 3mg/kg transiently increased resting systolic blood pressure, which normalised post-exercise, unlike the sustained elevations seen with 5mg/kg and 9mg/kg. This detailed understanding of dose-response relationships for both efficacy and safety is critical for product development and marketing.

What this means for China

Chinese supplement brand owners and manufacturers must reformulate caffeine-containing products targeting weight management or sports performance for women. Companies should focus on a 3mg/kg dose per serving, ensuring products align with the study's safety and efficacy profile, especially for an overweight demographic. This research provides strong evidence for product claims around 'enhanced fat oxidation during exercise' without significant cardiovascular risk, differentiating brands in a competitive market. Procurement leads should ensure their caffeine sourcing supports precise dosing requirements, potentially requiring tighter specification controls. Compliance teams must prepare for potential regulatory scrutiny of higher-dose caffeine products, as dosages from 5mg/kg upwards demonstrated increased systolic blood pressure, potentially impacting product safety assessments by the SFDA.

The researchers cautioned that caffeine is only advisable for individuals without pre-existing cardiovascular conditions or heightened caffeine sensitivity, advocating for 3mg/kg as the safer option for overweight or obese female college students during FATmax exercise. This recommendation is crucial for compliance with product labelling and consumer guidance, particularly in markets with stringent health claim regulations.

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