Highest effect
Creatine
Other
Impact
Highest effect
Typical dose:3000–5000 mg / day
Creatine increases phosphocreatine stores in muscles, which aids in the rapid regeneration of ATP, the primary energy currency of the cell. This leads to tangible improvements in strength, power output, and the ability to perform more repetitions during resistance training.
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium participates in over 300 enzymatic reactions, including glycolysis and ATP synthesis. Ensuring adequate levels can prevent cramping, improve sleep quality for better recovery, and support overall metabolic and cardiovascular health under physical stress.
Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D functions as a steroid hormone, playing a key role in muscle function and strength. Widespread deficiency can impair athletic performance, and supplementation to optimal levels supports the body's foundational systems for training and adaptation.
High effect
Arginine
Amino Acid
Impact
High effect
Typical dose:3–8 grams / day
Enhanced nitric oxide production from Arginine leads to increased blood flow to working muscles during exercise. This improved circulation facilitates better delivery of oxygen and nutrients, while simultaneously aiding in the removal of metabolic byproducts like lactic acid. The result can be enhanced endurance, reduced fatigue, and improved overall athletic performance and recovery.
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Intense training is a physical stressor that elevates cortisol. Ashwagandha helps the body adapt to this stress, leading to better hormonal balance, reduced feelings of fatigue, and improved sleep quality, which are all fundamental for optimal physical recovery and progress.
Beta-Alanine
Amino Acid
Impact
High effect
Typical dose:3200–6400 mg / day
By increasing carnosine, Beta-Alanine helps to neutralize the hydrogen ions that accumulate during intense exercise, which are responsible for the 'burning' sensation and fatigue. This tangibly extends performance in activities lasting 1-4 minutes, such as interval training or high-rep weightlifting sets.
Betaine Anhydrous
Other
Impact
High effect
Typical dose:1250–2500 mg / day
Betaine, or trimethylglycine (TMG), acts as both a methyl donor and an osmolyte. As an osmolyte, it helps protect cells from stress by maintaining hydration, and as a methyl donor it may support creatine synthesis, contributing to observed increases in strength and power.
Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine acts as a central nervous system stimulant, blocking adenosine receptors to fight fatigue. This allows for a higher work capacity and makes strenuous exercise feel easier, leading to improved performance in both strength and endurance activities.
Casein Protein
Other
Impact
High effect
Unlike fast-digesting whey, casein forms a gel in the stomach, leading to a steady release of amino acids for up to 7-8 hours. This makes it an excellent choice before bed to promote muscle repair and growth during sleep, maximizing recovery between training sessions.
Citrulline
Amino Acid
Impact
High effect
Typical dose:4000–8000 mg / day
Citrulline is more effective at increasing blood arginine levels than taking arginine itself due to better bioavailability. The resulting increase in nitric oxide (NO) widens blood vessels, which can improve endurance, increase the 'pump' during workouts, and facilitate faster recovery.
Omega-3
Fatty Acid
Impact
High effect
Typical dose:1000–3000 mg / day
The fatty acids EPA and DHA have potent anti-inflammatory properties that can help mitigate muscle soreness (DOMS) and support long-term joint health. This allows for more consistent training and reduces the risk of overuse injuries.
Moderate effect
L-Carnitine
Other
Impact
Moderate effect
L-Carnitine plays a role in transporting fatty acids into mitochondria to be used for energy. Evidence suggests it can reduce markers of muscle damage and decrease delayed onset muscle soreness (DOMS), allowing for more frequent and effective training.
Taurine
Amino Acid
Impact
Moderate effect
Typical dose:500–2000 mg / day
Taurine is an osmolyte that helps draw water into cells, which is important for proper muscle function and preventing dehydration-related cramping. It also has antioxidant properties that can help mitigate some exercise-induced oxidative stress.
Vitamin C
Vitamin
Impact
Moderate effect
Vitamin C is a necessary cofactor in the creation of collagen, the primary protein in connective tissues. Taking it alongside collagen can enhance its effectiveness for joint resilience. It also helps combat exercise-induced oxidative stress, aiding in recovery.
Lower effect
Tribulus
Botanical
Impact
Lower effect
Typical dose:750–1500 mg / day
Due to its perceived effects on hormonal balance, Tribulus terrestris is frequently utilized by individuals aiming to enhance athletic performance, increase strength, and improve recovery post-exercise. While direct scientific evidence for significant improvements in muscle mass or sports performance in well-trained individuals is inconsistent, its traditional use suggests a role in supporting physical vitality that can contribute to overall fitness goals.
Situational effect
Collagen
Other
Impact
Situational effect
Typical dose:10–20 g / day
Collagen is rich in glycine, proline, and hydroxyproline, the primary building blocks of connective tissue. Supplementing, especially when timed with Vitamin C before activity, can help reduce activity-related joint pain and strengthen tissues against injury.
Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Curcumin, the active compound in turmeric, modulates inflammatory pathways. When taken in a bioavailable form (e.g., with piperine), it can effectively reduce delayed onset muscle soreness (DOMS), allowing for a quicker return to high-intensity training.
Iron
Mineral
Impact
Situational effect
Iron is a core component of hemoglobin, which carries oxygen to working muscles. Athletes, particularly female and endurance athletes, are at higher risk for deficiency, which directly impairs aerobic capacity and work output. Supplementation is vital for those with diagnosed low iron status.
Potassium
Mineral
Impact
Situational effect
Potassium is lost through sweat alongside sodium and is critical for maintaining cellular fluid balance and proper nerve signaling to muscles. Ensuring adequate intake helps prevent cramping and supports overall cardiovascular function during exercise.
Rhodiola
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Rhodiola rosea is particularly effective at reducing the perception of fatigue. This can be highly beneficial during periods of high training volume or life stress, helping to maintain motivation and workout quality when it might otherwise decline.
Sodium
Mineral
Impact
Situational effect
Typical dose:500–1000 mg / day
Sodium is lost in sweat and is essential for fluid balance, nerve transmission, and muscle contraction. For athletes engaged in long-duration or high-intensity activity with significant sweat loss, targeted sodium intake is crucial to prevent dehydration and performance decline.
Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc is critical for protein synthesis and cell growth, and athletes have higher needs due to sweat losses. Supplementation is highly effective for those at risk of deficiency to maintain immune health and support an anabolic hormonal environment necessary for adaptation to training.