Key Takeaways
- Caffeine pouches are small sachets placed between the gums and cheeks or lips that deliver a quick dose of caffeine directly into the bloodstream.
- Many pouches contain the caffeine equivalent of two cups of coffee.
- Experts say the pouches make it easy to overdo it on caffeine, and could have a number of negative health consequences.
While many of us power through the day with coffee, some opt for caffeine pouches as a pick-me-up.
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?
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.
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.”
- 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.
- Caffeine Content for Coffee, Tea, Soda and More. Mayo Clinic.
- MalÃk M et al. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. August 17, 2022.
- Guest NS et al. International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance. Journal of the International Society of Sports Nutrition. January 2, 2021.
- Spilling the Beans: How Much Caffeine Is Too Much? U.S. Food and Drug Administration. August 28, 2024.
- Sajadi-Ernazarova KR et al. Caffeine Withdrawal. StatPearls. August 8, 2023.
Emily Kay Votruba
Fact-Checker
Erica Sweeney
Author
Erica Sweeney has been a journalist for more than two decades. These days, she mostly covers health and wellness as a freelance writer. Her work regularly appears in The New York Times, Men’s Health, HuffPost, Self, and many other publications. She has a master’s degree in journalism from the University of Arkansas at Little Rock, where she previously worked in local media and still lives.
