While many of us power through the day with coffee, some opt for caffeine pouches as a pick-me-up.
Placed between the gums and cheeks, these small sachets (sometimes flavored with mint or fruit) deliver a quick dose of caffeine right into the bloodstream. Each can contain up to 200 milligrams (mg) of caffeine, which is about double the amount in a typical cup of coffee.
The TikTok user @tryingoutthistiktokthing says the pouches she uses contain more caffeine than an espresso or energy drink, absorb quickly, and “get you up and going.” Another TikTok user, @iiamkaprii, calls the pouches an “energizer.”
But are caffeine pouches a safe way to amp yourself up? This is what experts say.
How Do Caffeine Pouches Work?
Saliva activates the pouch ingredients, which then release caffeine into the bloodstream, says Mill Etienne, MPH, MD, an associate professor of neurology and medicine at the New York Medical College in Valhalla.
When you drink coffee, caffeine first moves through your stomach, intestines, and liver before entering the bloodstream, which slows and moderates its effects, says Thomas Holland, MD, a physician-scientist at the Rush University System for Health in Chicago.
“Caffeine pouches skip that entire process,” he says. “It’s the difference between sipping a strong drink over an hour and taking a shot. The same substance is entering your body, but the speed and intensity are dramatically different.”
Can Caffeine Pouches Really Boost Alertness and Energy?
Perhaps the most well-known stimulant, caffeine temporarily improves alertness, focus, energy, and reaction time, which is why it’s sometimes labeled as “nootropic,” Dr. Holland says. Nootropics are substances that improve thinking, memory, and learning.
Caffeine can also enhance physical performance, especially if you drink coffee about an hour before a workout, Dr. Etienne says. But since caffeine pouches take effect in a matter of minutes, you’ll get an energy boost more quickly.
But any brain- or energy-boosting effects of caffeine pouches are temporary, Holland notes. By blocking certain brain receptors, caffeine can reduce fatigue signals — but once the caffeine wears off, the signals come flooding back, leading to a “crash,” he says.
What Are the Health Risks of Caffeine Pouches?
The rapid absorption of caffeine and high caffeine content can raise the risk of overstimulation, Holland says.
“Since these products are not ingested like regular coffee or energy drinks, individuals might consume more caffeine than they normally would,” Etienne says.
The U.S. Food and Drug Administration (FDA) says most adults should limit their caffeine to 400 mg a day, which is about two to three 12 ounce coffees. That means you could easily exceed that amount by popping a couple of pouches over the course of a day.
Yoshua Quinones, MD, an internal medicine physician at Medical Offices of Manhattan, says excessive caffeine in a short period of time can cause a range of side effects, including:
- Jitteriness
- Anxiety
- Insomnia
- Heart palpitations
- Gastrointestinal upset
- Headaches
The more you use caffeine pouches and get a high dose of the substance, the more the brain adapts and builds up a tolerance, Holland explains. “Over time, that boost [from caffeine pouches] is less about enhanced performance and more about avoiding withdrawal symptoms.”
Caffeine withdrawal can cause:
- Headache
- Fatigue
- Low energy
- Decreased alertness
- Drowsiness
- Depressed mood
- Irritability
- Jitteriness
- Brain fog
Holland notes that for some people, caffeine pouches can also pose potentially serious health risks, including:
- Cardiovascular problems: Large doses of caffeine may abruptly elevate heart rate and blood pressure and could trigger fast or irregular heartbeats. In sensitive individuals, this could progress to dangerous heart disturbances. People who use the pouches to energize themselves for a workout may be putting themselves at particular risk during exercise if they have an undiagnosed heart condition.
- Neurological symptoms: Caffeine stimulates the central nervous system, and in high amounts, could trigger seizures for some people.
- Gum issues: The chemicals in the pouches could irritate gum tissues. Over time, this could increase your risk of oral cancers.
Should You Worry About the Flavorings?
Caffeine pouches often contain flavorings, which Etienne says are likely designed to broaden the products’ appeal.
“It can be easy to forget that you’re consuming caffeine, which may lead you to take higher doses of caffeine than you typically would,” says Etienne, who recommends reading the product information labels on anything you consume.
But it’s difficult to know exactly what’s in the pouches, as not all ingredients may be listed, and some could trigger allergies or an upset stomach, Dr. Quinones adds.
“Be careful. Take big marketing claims with a grain of salt,” Quinones says.
When Is It Safe to Try Caffeine Pouches and Who Should Avoid Them?
Caffeine pouches can be safe for most healthy people if their total caffeine intake doesn’t exceed 400 mg a day, Quinones says.
On the other hand, Etienne says, “It is important to note that caffeine pouches do not require premarket approval from the FDA.”
If you have a medical condition or take medications, be cautious about using caffeine pouches, he adds.
Experts suggest some groups avoid them, including:
- Pregnant and breastfeeding women
- Children
- Individuals with mental health conditions, including anxiety
- People with cardiovascular problems, like high blood pressure or arrhythmias
- Those with seizure disorders or other neurological conditions
- Anyone prone to dehydration, such as athletes or outdoor workers
- People with sleep problems, such as insomnia
- Individuals with chronic migraine
- People who take prescription stimulant medications for ADHD
The Bottom Line on Caffeine Pouches
Caffeine pouches can deliver a fast, measurable dose of the substance. But the speed of the caffeine hit and its potency make them riskier than other caffeine sources, like tea or coffee, Holland says.
“Even healthy adults, if they choose to use caffeine pouches, should treat them as an occasional option, not a daily habit,” he says.
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