What to Combine Theacrine With

Theacrine is rarely taken on its own: for the most part it is part of pre-workout complexes and energy drinks alongside other substances. The editorial team examined which combinations have a scientific basis, which are only theoretically logical, and which are better avoided.

Basic Principles of Combining

Before making any combination, it is worth remembering that theacrine is a stimulant of the central nervous system with a mechanism related to that of caffeine. Preclinical data link its action with adenosine and dopamine receptors. This means that any combination with other substances of the same class sums up the load, rather than simply «adding energy».

The second principle is to evaluate not individual capsules but the total daily picture. Coffee, tea, energy drinks, pre-workout complexes, fat burners — each of them may contain stimulants. A person can easily get several hundred milligrams of caffeine on top of theacrine without even noticing it.

The third principle is to combine substances with different, complementary mechanisms. A stimulant is responsible for alertness and the sense of energy, while, say, creatine or beta-alanine is responsible for energy metabolism and the muscles' buffer systems. Such pairs do not compete with each other and do not amplify the same side effects.

And finally, it is reasonable to introduce any new combination gradually: first each component separately, then together, in minimal portions. This makes it easier to understand what exactly caused a positive effect or discomfort.

Theacrine and Caffeine

The most studied pair is theacrine and caffeine. It is precisely this combination that can most often be seen in pre-workout complexes: caffeine provides a quick start, and theacrine, as the manufacturers intend, «prolongs» the sense of alertness and smooths out the decline.

A study by He and colleagues showed that caffeine raises the concentration of theacrine in the blood and slows its elimination. On the one hand, this explains why the combination may feel stronger. On the other, it is a direct argument against simply summing the doses: together the substances act more intensely than each separately.

In the study by Bello and colleagues on football players, the combination of theacrine with caffeine during a simulated match provided certain cognitive advantages in individual tests compared with placebo. However, the results are heterogeneous, and a conclusion about «synergy» for physical performance is so far premature.

For caffeine, the International Society of Sports Nutrition (ISSN) considers doses of about 3–6 mg per kilogram of body weight 30–60 minutes before exertion to be effective. If caffeine is combined with theacrine, it is reasonable to move toward the lower boundary of this range and not exceed the total safe daily amount of caffeine for healthy adults — about 400 mg, according to the EFSA estimate.

Theacrine and L-Theanine

For those who want to have energy without nervousness, combining theacrine with L-theanine — an amino acid of green tea — looks logical. For caffeine such a pair is well studied: in the study by Owen and colleagues, L-theanine together with caffeine improved the speed and accuracy of performing complex cognitive tasks and reduced the subjective «over-fatigue» from stimulation.

It should be honestly noted that there are practically no direct controlled studies of the «theacrine + L-theanine» pair in humans. The logic of the combination is built on the mechanism: theanine affects the alpha rhythm of the brain and the subjective sense of calm focus, while theacrine provides moderate stimulation.

In practice, L-theanine is most often used in amounts of 100–200 mg, often in a ratio of approximately 2:1 to caffeine. For theacrine no such «golden» ratio has been established, so it is worth starting with minimal portions and being guided by how you feel.

Such a combination is especially appropriate for mental work, studying, or tactical sports, where concentration and calm are more important than a sharp rush of energy. For explosive strength training its advantages are less obvious.

Conflict-Free Sports Supplements

The safest category of combinations is supplements that work at the level of muscle metabolism, not the nervous system. Creatine monohydrate, according to the ISSN position, is one of the most evidence-backed supplements for strength and power, and in its mechanism there is nothing that would conflict with a stimulant.

Beta-alanine raises the content of carnosine in the muscles and helps with loads lasting approximately from one to four minutes. Its effect is cumulative, that is, it depends on regular intake, not on a single dose before training. Therefore combining it with theacrine here is rather a «coexistence» within one product than synergy.

L-citrulline or citrulline malate is often added to pre-workout formulas to support the production of nitric oxide. There are no direct studies of the combination with theacrine, but no mechanisms of conflict have been described either.

During prolonged loads, it is logical to combine theacrine with carbohydrates and electrolytes. A stimulant can reduce the subjective sense of fatigue, but does not replace fuel. A carbohydrate drink during long sessions is a basic strategy to which a stimulant is only added.

Undesirable Combinations

There are combinations the editorial team advises avoiding. First of all, this is combining several strong stimulants: synephrine, yohimbine, high doses of caffeine, various «thermogenics». Each substance separately may be relatively safe, but together they can noticeably raise heart rate and blood pressure.

Alcohol is also not the best partner. A stimulant masks the sense of intoxication, and a person may underestimate their state. In addition, the combination worsens sleep and recovery — the very things for which an athlete cares about nutrition at all.

Separately, it is worth mentioning medications. People taking antidepressants, drugs for treating attention deficit disorder, agents for arrhythmia or blood pressure should discuss any stimulants with a doctor. For theacrine, interactions with drugs have been studied very little, and the absence of data does not mean the absence of risk.

Here is a short list of situations when it is better to refrain from combinations with theacrine:

• pregnancy and breastfeeding;
• cardiac arrhythmias, uncontrolled hypertension;
• anxiety disorders and insomnia;
• simultaneous intake of several products with stimulants;
• training late in the evening, if sleep is already disrupted.

In these cases the risk outweighs the possible benefit.

Editorial Conclusions

The best-studied combination is theacrine with caffeine, and it is also the one that requires the most caution, since caffeine raises the concentration of theacrine in the blood.

Combining it with L-theanine looks logical for cognitive tasks, but direct studies are so far lacking. Creatine, beta-alanine, citrulline, and carbohydrates can be considered conflict-free partners, because they work through other mechanisms.

Undesirable combinations are several stimulants at once, alcohol, and intake against the background of medications without consulting a doctor.

For a deeper understanding of the topic, we recommend our articles «Myths About Theacrine», «Side Effects of Theacrine», and «What to Combine Paraxanthine With».

References

1. He H, Ma D, Crone LB, et al. Assessment of the drug–drug interactions potential of theacrine and caffeine in humans. J Caffeine Res. 2017;7(3):95–102.
2. Bello ML, Walker AJ, McFadden BA, Sanders DJ, Arent SM. The effects of TeaCrine® and caffeine on endurance and cognitive performance during a simulated match in high-level soccer players. J Int Soc Sports Nutr. 2019;16(1):20.
3. Taylor L, Mumford P, Roberts M, et al. Safety of TeaCrine®, a non-habituating form of theacrine: results from a randomized placebo-controlled study. J Int Soc Sports Nutr. 2016;13:2.
4. Owen GN, Parnell H, De Bruin EA, Rycroft JA. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008;11(4):193–198.
5. Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.
6. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
7. Trexler ET, Smith-Ryan AE, Stout JR, et al. International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr. 2015;12:30.
8. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on the safety of caffeine. EFSA J. 2015;13(5):4102.