Supplements for performance
Strength, power, endurance — the supplements with real ergogenic data.
Creatine monohydrate (3–5 g/day) is the most evidence-backed legal ergogenic. Beta-alanine (3.2–6.4 g/day in divided doses) for 1–4 minute efforts. Sodium bicarbonate for similar durations. Caffeine for endurance and reaction time. Dietary nitrate / beetroot for endurance. Citrulline malate for blood-flow and reps. Whey protein for muscle protein synthesis (0.4 g/kg per meal). HMB or leucine helps older adults preserve muscle. Tart cherry for soreness. Most 'pre-workout' blends with proprietary formulas don't add to this list.
Evidence summary
The numbers on the cards are the same composite as the supplement pages: efficacy, safety, research, onset, cost, and drug-interaction ratings, from 20 to 100. The strongest records on this page are Electrolyte replacement (clinical), Creatine monohydrate, and Caffeine (standardised). A higher score is a stronger record in the database, not a personal recommendation.
Who should be careful
- Pregnancy, breastfeeding, children, and anyone taking a prescription drug should talk with a clinician before using this list.
- Do not stack products from this list that sedate, thin the blood, or lower blood sugar with medicines that do the same thing.
Comparisons and topic guides
98
Electrolyte replacement (clinical)
96
Creatine monohydrate
92
Caffeine (standardised)
92
Protein supplementation (clinical sarcopenia)
90
Electrolyte complex (Na/K/Mg)
86
Vitamin B1 (Thiamine)
88
L-Leucine (standalone)
86
Vitamin B2 (Riboflavin low-dose)
84
Whey protein
84
Sodium bicarbonate (sports)
83
Vitamin D3
64
Calcium
80
L-Carnitine
65
Calcium carbonate/citrate (bone health)
76
Citrulline malate
76
Tyrosine (L-tyrosine)
76
Carnosyn beta-alanine (sustained release)
76
Cluster dextrin (HBCD)
75
Collagen peptides
75
Pancreatin (porcine digestive enzymes)
74
Casein protein
74
EAAs (Essential amino acids)
74
Pea protein
74
Egg white protein
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.