Supplements

Betaine (trimethylglycine) anhydrous

An osmolyte derived from sugar beets. Acts as a methyl donor in homocysteine metabolism. Some RCTs report benefits for muscular strength, power, and lean mass.

L-Carnosine (beta-alanine + L-histidine dipeptide)

A dipeptide of beta-alanine and histidine, concentrated in muscle tissue. Buffers hydrogen ions during intense exercise to improve fatigue resistance. Intramuscular carnosine can be elevated through beta-alanine supplementation.

Creatine hydrochloride (Creatine HCl)

Creatine bound to hydrochloric acid for improved water solubility. Marketed as effective at smaller doses (1–2 g), but head-to-head comparisons with monohydrate are limited, and cost-effectiveness is lower.

Multi-ingredient blend without caffeine: citrulline, beta-alanine, creatine, betaine, etc.

Pre-workout products without stimulants like caffeine. Suitable for evening training, caffeine-sensitive individuals, or those who want to avoid sleep disruption. Key active ingredients include citrulline and beta-alanine.

Multi-ingredient blend: caffeine, citrulline, beta-alanine, creatine, etc.

Pre-exercise supplements combining caffeine with multiple ergogenic ingredients. Caffeine alone has strong evidence; combination products aim for synergistic effects with ingredients like citrulline and beta-alanine.

Dietary Nitrate, Beetroot Extract

Dietary nitrate found abundantly in beetroot is reported to be converted in the body via nitrite to nitric oxide (NO), promoting vasodilation and improved oxygen utilization efficiency. Multiple studies have shown modest benefits for aerobic and endurance performance, including improvements in VO2max and time-trial completion. Effects tend to be more pronounced in recreational to intermediate-level athletes than in elite competitors.

Betaine (Trimethylglycine, TMG)

Betaine is an amino acid derivative that acts as a methyl donor involved in creatine synthesis. Multiple RCTs have reported improvements in upper-body strength and muscle power, though results for lower-body outcomes are mixed. Cardiovascular benefits via homocysteine reduction are also under investigation.

Nine essential amino acids: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine

A product containing all nine essential amino acids that the body cannot synthesize on its own. Research suggests that having the full complement of essential amino acids available is advantageous for muscle protein synthesis. BCAAs alone may leave other essential amino acids in short supply, and EAA is thought to provide a more complete substrate.

Beta-Hydroxy Beta-Methylbutyrate (HMB-Ca or HMB-FA)

HMB is a metabolite of leucine that research suggests may act on both the inhibition of muscle protein breakdown and the promotion of muscle protein synthesis. Evidence supporting its role in preserving lean mass is comparatively stronger in beginners, older adults, and those in a caloric deficit, while results in trained individuals seeking hypertrophy remain mixed across meta-analyses.

Soy protein (isolate / concentrate)

A plant-based complete protein containing all nine essential amino acids, studied as a practical option for those with dairy allergies or following a vegan diet. Leucine content is somewhat lower than whey, which may result in a slightly smaller muscle protein synthesis response, but research suggests it is a useful tool for meeting total daily protein targets.

L-Alpha-Glycerylphosphorylcholine (Alpha-GPC)

Alpha-GPC is a precursor to acetylcholine, a key neurotransmitter involved in brain and neuromuscular activation. Research suggests that pre-exercise supplementation may promote growth hormone secretion and improve muscular strength and power output. Studies also indicate potential benefits for cognitive function and focus.

Sodium, potassium, magnesium and other minerals

Minerals that act as ions in body fluids. A systematic review reports that dehydration of 2%+ body weight significantly impairs performance, and that for exercise over 60 minutes a sodium-containing electrolyte drink maintains performance better than water alone. Sodium loss during prolonged exercise is linked to muscle cramps and hyponatremia risk.

β-alanine (non-essential amino acid)

Raises muscle carnosine levels, buffering fatigue during high-intensity exercise. Meta-analyses confirm the largest benefit for 1–4 minute high-intensity efforts (intervals, middle-distance events). The skin tingling (paresthesia) after dosing is harmless.

L-Citrulline / Citrulline Malate

A non-essential amino acid that acts as a nitric oxide precursor, promoting vasodilation and improving blood flow and oxygen delivery to muscles. Has comparatively strong evidence as a pre-workout. Most research uses the citrulline malate complex.

Vitamin D3 (cholecalciferol)

A fat-soluble vitamin synthesized in the skin from sunlight. Involved in bone metabolism, immune function, and muscle function. Deficiency is common in indoor lifestyles and low-sunlight environments. Athletes show high deficiency rates, and associations with muscle strength, immunity, and bone density are well-researched.

Anhydrous caffeine

A pre-workout staple. Alongside alertness and focus, it gives a small boost to strength, power and endurance. Tolerance builds with habitual use, so timing matters.

5-Hydroxytryptophan (from Griffonia simplicifolia seeds)

A direct precursor to serotonin, converting more efficiently than tryptophan. Studied for effects on mood, sleep quality, and appetite regulation.

AHCC (alpha-glucan from mushroom mycelium)

A polysaccharide complex extracted from Basidiomycota mushroom mycelium. Multiple clinical studies examine its ability to activate NK cells and macrophages to enhance immune function, particularly in cancer treatment support and infection prevention contexts.

Alpha-lipoic acid (racemic mixture of R- and S-isomers)

A versatile antioxidant that functions in both water- and fat-soluble environments. Studied for improving insulin sensitivity, enhancing glucose uptake, and regenerating other antioxidants (glutathione, vitamins C and E).

Cannabidiol (hemp-derived, THC-free)

A non-psychoactive cannabinoid derived from hemp. Studied for effects on anxiety, sleep, inflammation, and pain. In Japan, CBD product legality and purity require careful attention.

Chondroitin sulfate (bovine, shark cartilage, etc.)

A major structural component of joint cartilage and connective tissue. Widely used with glucosamine for osteoarthritis joint pain and function. Involved in joint water retention and elasticity.

Garlic (Allium sativum) extract, containing allicin

A herb with allicin as its primary active compound. Multiple clinical studies demonstrate effects on blood pressure reduction, LDL lowering, immune enhancement, and antimicrobial activity.

Ginger (Zingiber officinale) root extract or powder

A spice containing active compounds including gingerol and shogaol. Multiple RCTs study its effects on post-exercise muscle soreness (DOMS) reduction, anti-inflammation, and digestive support — relatively well-evidenced among food-based supplements.

Glucosamine sulfate (or hydrochloride)

A precursor to glycosaminoglycans that make up joint cartilage. Studied for reducing joint pain and improving function in osteoarthritis (OA), but results are inconsistent — moderate evidence overall.

Myo-inositol (cyclohexanehexol)

A vitamin-like compound functioning as a cell membrane component and second messenger. Has research backing for PCOS and insulin resistance via insulin signaling involvement. Some studies suggest effects on anxiety and panic disorder.

Lutein (marigold-derived xanthophyll carotenoid)

A carotenoid pigment concentrated in the macular region of the retina. Multiple large studies support its role in preventing and slowing age-related macular degeneration (AMD) and protecting eyes from blue light.

Magnesium glycinate (magnesium bisglycinate)

A chelated form of magnesium bound to glycine. Higher bioavailability and lower GI irritation than magnesium oxide. Evidence supports improvements in sleep, muscle recovery, and nervous system function.

N-Acetyl-L-Cysteine

An amino acid derivative widely studied as a glutathione precursor. Used medically for detoxification (acetaminophen overdose) and mucolysis; also taken as a supplement for antioxidant and anti-inflammatory purposes.

Phosphatidylserine (soy or sunflower-derived)

A phospholipid concentrated in brain and nervous tissue. Multiple RCTs have studied its role in blunting post-exercise cortisol response and improving cognitive function (memory, attention).

Sulforaphane (from glucoraphanin in broccoli sprout extract)

An isothiocyanate produced when glucoraphanin (abundant in broccoli sprouts) reacts with myrosinase. Activates the Nrf2 pathway to induce production of detoxification and antioxidant enzymes.

Tauroursodeoxycholic acid (bile acid derivative)

A conjugate of ursodeoxycholic acid (UDCA) and taurine. Studied for hepatocyte protection, ER stress reduction, and neuroprotection. Growing interest as a high-dose supplement for liver protection, particularly among individuals using performance-enhancing drugs.

Leucine, Isoleucine, Valine (typically in a 2:1:1 or 4:1:1 ratio)

A supplement consisting of three essential amino acids — leucine, isoleucine, and valine. Multiple meta-analyses report a moderate reduction in delayed onset muscle soreness (DOMS), supporting post-exercise recovery. However, when total protein intake is already adequate, the incremental benefit of additional BCAA supplementation on muscle protein synthesis appears to be limited.

Hydrolyzed Collagen Peptides (Type I/II/III)

A supplement providing hydrolyzed collagen peptides — the primary structural protein in tendons, ligaments, cartilage, and skin. RCTs suggest that co-ingestion with vitamin C may stimulate collagen synthesis in tendons and ligaments. Direct effects on muscle hypertrophy are limited, but research supports its role in joint health maintenance and injury prevention.

L-Theanine (green tea-derived amino acid)

An amino acid found in green tea, research suggests it increases alpha-wave activity to promote calm focus without sedation. Combined with caffeine, it may attenuate jitteriness and anxiety while preserving alertness. Evidence for standalone strength or performance benefits is limited; it is most studied as part of a caffeine stack.

Taurine (2-aminoethanesulfonic acid)

Taurine is a sulfur-containing amino acid synthesized in the body that is known to play roles in antioxidant defense, cell membrane stabilization, and electrolyte balance regulation. Several RCTs have reported improvements in aerobic performance and reductions in post-exercise muscle damage markers and DOMS. While widely recognized as an energy drink ingredient, a growing body of research has examined its effects as a standalone supplement.

Hydrolyzed collagen (collagen peptides)

Low-molecular-weight hydrolyzed collagen. In an RCT of young athletes, taking 15 g of collagen peptides (with vitamin C) an hour before exercise was reported to improve tendon collagen-synthesis markers. Other trials and meta-analyses report reduced knee joint pain and benefits for skin elasticity and hydration. Co-ingesting vitamin C is considered important for synthesis.

Curcumin (turmeric-derived polyphenol)

The yellow polyphenol pigment of turmeric. Meta-analyses of RCTs report reduced post-exercise inflammatory markers (CRP, IL-6, TNF-α) and less delayed-onset muscle soreness (DOMS), via suppression of the NF-κB pathway. Plain curcumin has very low bioavailability (~1%), which piperine (black pepper) is reported to raise about 20-fold.

Live beneficial bacteria (Lactobacillus, Bifidobacterium, etc.)

Live microorganisms that confer a benefit when taken in adequate amounts. A meta-analysis of 43 RCTs reports significant improvement in overall IBS symptoms and abdominal pain versus placebo (risk ratio 0.79). Effects are highly strain-specific, with large differences between products. Influence on immune markers such as secretory IgA is also reported in several studies.

Ascorbic acid

A water-soluble antioxidant vitamin. Meta-analyses report only a modest ~8% reduction in colds in the general population, but about a 50% lower post-exercise upper-respiratory infection risk in people doing intense endurance exercise such as marathons. It also acts as a coenzyme in collagen synthesis, aids iron absorption, and supports immune-cell function.

Menaquinone-7 (MK-7)

A menaquinone from fermented foods such as natto. In an RCT giving 244 postmenopausal women MK-7 180 µg/day for 3 years, supplementation was reported to slow bone density loss at the lumbar spine and femoral neck and to limit worsening of carotid arterial stiffness. It activates osteocalcin and matrix Gla protein, directing calcium into bone while limiting vascular deposition.

Withania somnifera root extract

An adaptogen herb used in Ayurvedic medicine. Multiple RCTs have confirmed associations with reduced cortisol, improved sleep, and enhanced muscle strength — making it one of the better-researched natural supplements.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)

Polyunsaturated fatty acids EPA and DHA, widely studied for anti-inflammatory, cardiovascular, and cognitive benefits. In sport contexts, RCTs suggest benefits for muscle protein synthesis and post-exercise inflammation, though effect sizes are moderate and sample sizes small.

Capsaicin (derived from chili peppers)

The active compound in chili peppers. Activates TRPV1 receptors to stimulate the sympathetic nervous system, studied for thermogenesis enhancement and appetite suppression.

Green tea catechins (epigallocatechin gallate: EGCG)

The primary active polyphenol in green tea. May enhance fat oxidation and metabolism synergistically with caffeine; also studied for antioxidant and anti-inflammatory properties.

L-Carnitine (tartrate, fumarate, acetyl-L-carnitine, etc.)

Required for transporting long-chain fatty acids into mitochondria. The body synthesizes it endogenously; performance and fat metabolism benefits are most pronounced in deficient populations such as older adults and vegans.

Chia seeds (Salvia hispanica)

A superfood rich in plant-based omega-3 (ALA), dietary fiber, calcium, and protein. However, ALA converts to EPA/DHA at low efficiency — not a substitute for fish-derived omega-3.

Multi-enzyme blend: protease, amylase, lipase, lactase, etc.

Enzyme products supporting food digestion and nutrient absorption. Beneficial when enzyme production is reduced (exocrine pancreatic insufficiency, aging, certain GI conditions). Benefits for healthy individuals are more limited.

Egg white (albumin) protein

Dehydrated egg white in powder form. Dairy-free, making it an alternative for those who cannot use whey or casein. Digestion speed is intermediate between whey and casein.

Flaxseed (Linum usitatissimum seeds)

Seeds rich in ALA omega-3, lignans (phytoestrogens), and dietary fiber. Ground flaxseed has better nutrient absorption than whole seeds.

Whey protein derived from grass-fed cows

Whey derived from cows raised exclusively on grass. Slightly higher in omega-3 fatty acids and conjugated linoleic acid (CLA) compared to conventional whey.

Inulin (chicory root-derived fructan)

A soluble dietary fiber (prebiotic) from chicory root. Serves as food for intestinal bifidobacteria and lactobacilli, improving gut microbiota. Blunts post-meal blood glucose spikes and supports satiety.

Nicotinic acid (niacin)

The acid form of vitamin B3. Functions as an energy metabolism cofactor; at high doses (1–3 g/day), studied for lipid-improving effects including HDL elevation, LDL reduction, and triglyceride lowering.

Niacinamide (nicotinamide — amide form of vitamin B3)

The amide form of vitamin B3, without the flushing side effect of niacin. A precursor to NAD+/NADH involved in energy metabolism, DNA repair, and cellular signaling. At high doses, shows distinct properties from niacin.

Zinc picolinate

A chelated zinc form bound to picolinic acid. Some research indicates higher absorption than zinc oxide or sulfate. Zinc's role in testosterone levels, immune function, and protein synthesis is well-studied.

B vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

A collective term for eight B vitamins. Reviews describe each as an essential coenzyme in mitochondrial ATP production, the TCA cycle, fatty-acid β-oxidation, and amino-acid metabolism. Deficiency causes neurological symptoms, dermatitis, or anemia, but added benefit for already-replete healthy people is limited. Being water-soluble, excess is excreted and toxicity risk at usual doses is low.

B vitamins balanced at around 50 mg/µg each

A higher-dose formula that balances the B vitamins at roughly 50 mg/µg each. The underlying roles (coenzymes in energy metabolism) are based on the same review. Supplementation is meaningful for deficient people, while added benefit for the replete is limited. Because each component is dosed high, upper-limit awareness matters more.