“How much caffeine is in this?” is the most common question we get, and the honest answer for most of the category is: more than you'd take on purpose. This guide puts the numbers side by side so you can decide with a clear head.
The numbers
| Source | Caffeine | How it hits |
|---|---|---|
| 8 oz drip coffee | ≈ 95 mg | Gradual, sipped over time |
| Energy drink (16 oz) | ≈ 160 mg | Fast, plus sugar |
| Ragnarok (1 scoop) | 225 mg | Food-sourced + sustained-release, with 100 mg L-Theanine |
| Typical “high-stim” pre-workout | 300–400 mg | Caffeine anhydrous, all at once |
| FDA daily guidance (healthy adults) | ≤ 400 mg / day | From all sources combined |
So one scoop of Ragnarok is roughly two-and-a-half cups of coffee. That's enough to matter for a hard session and still leaves room in your daily budget for a morning cup. A 350 mg pre-workout on top of two coffees puts you over the line before lunch.
Why the form of caffeine matters as much as the dose
Caffeine anhydrous is cheap and fast: plasma levels spike in about 30 minutes, then fall off just as hard, which is the “crash” people complain about. Ragnarok splits its 225 mg between a food-sourced caffeine and a sustained-release form, so the curve is lower and longer: it builds over 20–30 minutes, holds through a 60–90 minute session, and tapers instead of dropping. The 100 mg of L-Theanine does the rest. In studies on the caffeine-theanine pairing, theanine reduces the jittery, anxious edge of caffeine while preserving the alertness. Customers describe it as “focused, not wired.”
Will it wreck my sleep?
Caffeine's half-life is roughly five to six hours in most adults and longer as you age. A scoop at 6 am is gone by dinner. A scoop at 6 pm is still about half-active at midnight. Our rule of thumb: full scoop before 2 pm, half scoop for late-afternoon sessions, and if you train after 6 pm, consider a half scoop or skip it. This is also why we don't use 350 mg: the extra 125 mg doesn't make your workout better, it just makes 11 pm worse.
Can I still have my morning coffee?
Yes. Coffee plus a scoop is about 320 mg, under the 400 mg daily guidance. If you're caffeine-sensitive or over 60, try a half scoop on coffee days and see how it feels. More on timing in how to take Ragnarok.
Two-and-a-half coffees. Zero crash.
225 mg dual-release caffeine + 100 mg L-Theanine. Every number on the label.
See Ragnarok →This guide is general information, not medical advice. Ragnarok is a dietary supplement and is not intended to diagnose, treat, cure, or prevent any disease. If you take prescription medication, have a heart condition or high blood pressure, or are unsure about caffeine, talk to your doctor before using any pre-workout.
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