Supplement reference

• 'Testosterone boosters' (ZMA, tribulus and others) B They do not increase testosterone in healthy men
• Arginine C Works poorly orally; the effect is weaker than that of citrulline
• Astaxanthin C The data are few and point in different directions; there is no convincing effect
• Boron C The data on testosterone and strength are weak and contradictory; the effect is not proven
• Garcinia cambogia C The effect on weight is not confirmed; in meta-analyses there is no difference from placebo
• Weight gainer B It is maltodextrin and sugar at the price of protein; ordinary food gives the same
• Glutamine B Gives almost nothing to healthy athletes: neither growth nor immunity
• Glucosamine and chondroitin B In knee pain the effect is small and borderline significant; it does not restore cartilage
• Glucomannan C A soluble fiber with a small effect; the evidence is weak
• Green coffee (chlorogenic acid) B Meta-analysis: about 1 kg over 8–12 weeks; the effect is small and inconsistent
• Yohimbine C Dangerous: panic attacks, hypertension, prohibited in sport. Data are scarce
• Raspberry ketone C There is no effect in humans; the data are limited to experiments on cells and rodents
• Ketone esters B According to recent data, they worsen endurance rather than improve it
• Conjugated linoleic acid (CLA) A Meta-analysis: about 0.1 kg of fat per week at 3.2 g/day — in practice almost imperceptible
• Coenzyme Q10 (ubiquinone) C Raises the blood concentration, improves performance inconsistently
• Creatine HCl C No proven advantages over monohydrate; overpayment
• Laxogenin C A steroidal saponin from Smilax: there are no controlled data in humans
• Maca C In a pilot RCT the result did not differ from placebo; data are scarce
• Methylsulfonylmethane (MSM) C A single RCT showed no protection of muscle after exercise; data are scarce
• Deer antler velvet C The only RCT did not confirm a gain in strength or aerobic capacity
• Synephrine C No benefit has been proven; there is a risk of cardiotoxicity and a rise in blood pressure
• Theacrine C The effect is NOT confirmed: a 2025 study revealed no improvement
• Turkesterone C There are no controlled studies in humans; the popularity is not supported by data
• Phenibut (β-phenyl-GABA) C A prescription drug with a high risk of dependence; it is not a supplement
• Forskolin (Coleus forskohlii) C Small studies of questionable quality; there is no independent confirmation of the effect
• Sodium phosphate C Results are contradictory: one study showed an effect, the second did not
• Chitosan B Meta-analysis: about 1 kg over several months — practically insignificant
• Chromium C Does not help fat loss or body composition in healthy people; data are scarce
• Shilajit (mumijo) C The only study is open-label, without a comparison group: the effect is not proven
• Ecdysterone C One small RCT showed muscle gain, but the effect is weak and has not been reproduced
• Green tea extract (EGCG) C The effect is small; there is a risk of rare but severe liver injury
• Ephedra and ephedrine A A moderate weight reduction, but a serious risk to the heart
• Apple cider vinegar C The claimed effects on weight are not reproduced; the data of the studies raise serious doubts
• BCAA (branched-chain amino acids) B A weak effect: a complete protein does the same better and cheaper
• D-ribose C The study showed no effect; the benefit for athletes is not confirmed
• HMB (beta-hydroxy-beta-methylbutyrate) B Almost useless for trained individuals: the evidence is contradictory
• L-carnitine B Does not burn fat: the average effect is about 1–1.2 kg and is clinically insignificant

• Alpha-glycerylphosphorylcholine C One small study; the effect is not confirmed, data are scarce
• Beta-alanine A Helps during exercise lasting 0.5–10 minutes; does not affect sprints shorter than 30 seconds
• Betaine B A small and unstable effect on strength; it changes body composition little
• Sodium bicarbonate (baking soda) A Works for exercise lasting 1–10 minutes; the price is gastrointestinal upset
• Glycerol for hyperhydration B Retains water, but the gain in performance is unstable
• Cluster dextrin C The same as HBCD: leaves the stomach faster, but no gain in performance has been shown
• Cordyceps C Contradictory data: one study showed benefit, another showed absence of effect
• Caffeine A A working supplement: endurance +2–4%, strength moderately
• Caffeine in chewing gum A Fast and reliable action: the effect begins already on chewing
• Creatine nitrate C There are very few data; no advantages over monohydrate have been shown
• Nitrates (beetroot juice) B Moderately improves endurance; the response varies considerably between individuals
• Ornithine alpha-ketoglutarate C Insufficient data: there are no studies of this particular form
• Fenugreek C Four RCTs out of six showed an effect, but the samples are small and the quality is low
• Oral ATP C A meta-analysis of small studies; the quality of the data is low, the effect is unclear
• Taurine B The data are weak and heterogeneous; benefit is possible at high training volumes
• Tyrosine B Works under stress and sleep deprivation; in a calm state there is no effect
• Carbohydrate-electrolyte drink A The main working tool for exercise longer than 90 minutes
• Sodium citrate B Alkalinizing supplement: a moderate effect on endurance, studied less thoroughly than bicarbonate
• Citrulline malate B A modest effect: an increase in the number of repetitions is possible, the data are heterogeneous
• HBCD (highly branched cyclic dextrin) C Studied only for the rate of gastric emptying; no gain in performance has been shown

• Vitamin A (retinol, carotenoids) C There are no sports data; excess is dangerous — chronic overdose is toxic
• Vitamin B12 (cobalamin) B Critical in a vegan diet; in athletes with adequate intake there is no effect
• Vitamin C (ascorbic acid) B Corrects the deficiency but gives no gain in endurance; high doses interfere with adaptation
• Vitamin D B Useful only in deficiency: it does not increase strength in those with adequate intake
• Vitamin E (tocopherols, tocotrienols) C An antioxidant without a proven effect on performance; the effect is not confirmed
• Vitamin K2 (menaquinones) C Potentially beneficial for bones and blood vessels, but sports outcomes have not been studied
• B-group vitamins (complex) C Important in deficiency, they do not improve performance in athletes with adequate intake
• Iron B Helps in deficiency; without deficiency it is useless and harmful
• Ginseng (Panax ginseng) C Systematic review: did not reduce markers of muscle damage after resistance exercise
• Iodine C Needed by the thyroid, but without deficiency the supplements are more likely harmful than useful
• Potassium C Does not treat cramps with potassium supplements; benefit only in dietary deficiency
• Magnesium C Needed in deficiency; it does not improve performance in those with adequate intake
• Multivitamins C Insurance against deficiency, but not a way to improve performance
• Omega-3 (EPA and DHA) B There is a health benefit, the gain in performance is weak
• Probiotics B Data are limited: a moderate reduction in the risk of respiratory and gastrointestinal disorders at high traini…
• Rhodiola rosea B The most consistently studied adaptogen, but the study results diverge
• Selenium C Deficiency is harmful, but supplements above the requirement do not improve performance and are toxic
• Tryptophan C Does not increase performance; the sports data are old and weak
• Folate (vitamin B9, folic acid) C Corrects deficiency and supports erythropoiesis, but does not improve performance
• Zinc B Deficiency reduces strength and testosterone; with adequate status there is no effect

• Beef protein B In a meta-analysis of seven RCTs it was not inferior to whey in lean mass and leg strength
• Pea protein B Was not inferior to whey in a 12-week RCT; less leucine per gram than in milk proteins
• Casein protein B A slow protein; an advantage over whey is not proven
• Calcium B Needed for bones, but supplements above the diet do not strengthen bones
• Creatine monohydrate A The most studied supplement: a consistent moderate improvement in strength and muscle gain
• Leucine B A separate supplement confers no advantage when protein is adequate
• Maltodextrin B A cheap source of carbohydrate for prolonged work; produced no effect in resistance training
• Sodium and electrolytes A For exercise longer than 2 hours, sodium with water protects against hyponatremia
• Essential amino acids (EAA) B Theoretically better than BCAA, but not better than a complete protein
• Plant protein blends B Blends of pea and rice are close to whey; single-component ones are weaker
• Rice protein C A hypoallergenic plant protein, but there are few direct comparative studies
• Soy protein B A complete protein: in a meta-analysis of nine studies it was not inferior to animal proteins
• Whey protein A Tops up daily protein; the source of protein matters less than its total amount
• Egg protein C The amino acid profile is reference-grade, but there are almost no supporting studies of the supplement

• Ashwagandha B A modest effect on strength; the studies are small and heterogeneous
• Valerian B One quality RCT showed improvement in sleep; there are no direct data on muscle and strength
• Cherry juice (tart cherry) B Moderately reduces pain and markers of damage after exercise
• Glycine C There are no data on sports performance; it has been studied mainly as a sleep aid
• Sleep supplements (melatonin, glycine, magnesium) C Sleep is critical, but the evidence of benefit of supplements for performance is weak
• Cannabidiol (CBD) B The effect on sports performance has not been shown; the data on recovery are preliminary
• Collagen peptides B A small effect on tendon pain; it does not change the structure
• Curcumin A Reduces creatine kinase and soreness after exercise; the effect is moderate
• Lemon balm (Melissa officinalis) C A mild sedative; the effect on recovery and performance is not proven
• Colostrum C There are data on recovery and immunity, but the doses and effects are inconsistent
• Phosphatidylserine C A single study of cortisol reduction; the effect is not proven
• L-theanine B Not ergogenic by itself; with caffeine it improves attention and reduces nervousness

How to use

Every page is a review of one item: mechanism, dosing by goal, confirmed effects, limits and a list of sources. Goal filters, comparisons and a calculation from your own data live in the app.