Supplements: For the goal

Supplements with studies for a specific goal: fat loss, muscle gain, recomposition, strength or endurance. Each entry says which goals have data and which do not.

Reviews · 20

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