Caffeine Isn’t the Problem. It’s What You’re Pairing It With

Written by Nicole Pezza

Fact checked by Dr. Brian P. Ramos, PhD Neurobiology

Essentials Plus capsules spilling from a Simply Nootropics container.

Caffeine is one of the most widely consumed psychoactive substances in the world. It fuels our mornings, keeps us going during long meetings, and rescues us from afternoon crashes. But for something so popular, it gets a bad reputation. People blame it for anxiety, sleep issues, digestive discomfort, and burnout. The irony? Most of these problems aren't caused by caffeine itself, they're caused by how we’re using it.

The real issue is that caffeine is often taken in isolation. No food, no hydration, no nutrients, just a hit of stimulation to get us through the fog. But your body isn’t a machine that runs on one input. It’s a complex system that needs the right balance to function well. And that means caffeine needs support, like the one offered by Essentials Plus.

This blog explores how caffeine works, why it sometimes backfires, and what you can stack with it to make it smoother, more effective, and less likely to leave you feeling worse than when you started.

Why You Feel Worse After Coffee (It’s Not the Coffee)

Let’s be clear: caffeine itself is not the villain. It works by blocking adenosine, a neurotransmitter that builds up in your brain and tells your body it’s time to rest. By blocking adenosine, caffeine makes you feel alert, but your body still has the same underlying needs. You’re not magically energised. You’ve just temporarily paused the signal telling you that you’re tired.

Caffeine also stimulates the release of adrenaline and cortisol, the body’s stress hormones. That’s not always a bad thing: these hormones help you stay focused in short bursts. But when you’re already under stress (which, let’s be honest, most of us are), adding caffeine to the mix without support can lead to jitters, anxiety, poor concentration, and energy crashes.

The pattern looks like this:

Wake up already tired
Drink coffee on an empty stomach
Spike cortisol and adrenaline
Power through for a few hours
Crash hard in the afternoon
Reach for more caffeine
Repeat

Sound familiar?

What You're Not Pairing With Caffeine

Most people don’t realise that caffeine depletes certain nutrients and places demand on systems that aren’t supported by the average rushed morning routine. If you're relying on coffee without balancing it with the right inputs, you’re likely making things harder on yourself, not easier.

Let’s take a look at what smart caffeine stacking looks like, and why it works.

Stack It Right: What to Pair With Caffeine (and Why)

1. Caffeine + L-Theanine

L-theanine is an amino acid naturally found in green tea. When paired with caffeine, it smooths out the rough edges. Instead of a spike and crash, you get calm focus. It helps reduce overstimulation and supports alpha brain wave activity, the same type of brainwaves associated with meditative states and creative thinking. The combo of L-theanine and caffeine has been studied extensively and is one of the most effective, science-backed pairings for mental performance without anxiety.

2. Caffeine + B-Vitamins

Caffeine increases your body’s demand for B vitamins, especially B6, B12, and folate, which are critical for energy metabolism and neurotransmitter synthesis. Without enough B vitamins, caffeine can leave you feeling wired-but-drained. If you’re consistently consuming caffeine but not replenishing what it depletes, you may eventually feel more tired, moody, and mentally foggy despite drinking more.

3. Caffeine + TMG (Trimethylglycine)

Caffeine affects methylation, a biochemical process involved in detoxification, brain health, and energy production. TMG supports this process by donating methyl groups. If you’re drinking a lot of coffee but experiencing brain fog, mood swings, or burnout, it might be that your methylation cycle needs support. TMG is especially helpful if you’re also supplementing with NMN or other NAD+ boosters, which rely on methylation to process effectively.

4. Caffeine + Adaptogens

Adaptogens like Rhodiola Rosea, Panax Ginseng, and Ashwagandha help your body respond more flexibly to stress. Instead of amplifying your stress hormones like caffeine can, adaptogens buffer the impact. They help stabilise your energy, mood, and cognitive performance throughout the day. This is especially important if you’re using caffeine to support focus in high-pressure environments.

5. Caffeine + Food + Water

It seems obvious, but skipping food and hydration is one of the fastest ways to ruin caffeine’s potential. Drinking coffee on an empty stomach increases acid production, irritates digestion, and spikes cortisol unnecessarily. Even a small protein-rich snack and a glass of water can make a major difference in how caffeine affects you.

What Not to Pair With Caffeine

Just like there are smart stacks, there are also some very unwise combos that people fall into, especially during high-stress periods.

Caffeine + Other Stimulants: Combining coffee with energy drinks, pre-workouts, or stimulant-heavy supplements can overload your nervous system. More stimulation ≠ more focus.
Caffeine + Poor Sleep: Using caffeine as a replacement for rest will eventually catch up with you. You’ll build tolerance, reduce your sleep quality, and enter a cycle of relying on higher doses for less effect.
Caffeine + Nothing Else: It’s the minimalist choice, and usually the worst one. If you’re drinking black coffee on an empty stomach with no support, you’re setting yourself up for an energy rollercoaster.

What a Smarter Caffeine Routine Looks Like

Let’s make this practical. Here's what a smarter morning might look like if you want to keep your caffeine but feel better after it:

Start with water. Add electrolytes or a squeeze of lemon if you want bonus points.
Eat something light but balanced. A few bites of protein and fat are better than nothing.
Take a nootropic stack or smart support supplement. One that includes adaptogens, B vitamins, and brain-friendly nutrients.
Then have your caffeine. Coffee, matcha, or whatever works for you.

Result? Cleaner energy, fewer crashes, better focus, and less reliance on that second or third cup.

Essentials Plus: Built for Focus, Balance, and Smarter Energy

If you're already drinking coffee, you don’t need to quit it, you just need to pair it better.

That’s why we created Essentials Plus: a smart, stimulant-free daily supplement designed to work with your routine. It stacks beautifully with caffeine by giving your brain and nervous system the support it actually needs: