Strength

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.

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.

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.

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.

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.