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Ingredient guides

The amount studies used for each ingredient, how strong the evidence is, and where the number comes from. Ingredients without a reference dose are listed as not graded, and we never grade them: why each one isn't graded.

IngredientResearch doseEvidenceType
Beta-Alanine · key3.2–6.4 g/dayStrongDaily use
Caffeine · key3–6 mg/kgStrongBefore training
Creatine Monohydrate · key3–5 g/dayStrongDaily use
Essential Amino Acids10–12 gStrongBefore training
Sodium Bicarbonate0.2–0.3 g/kgStrongBefore training
Betaine Anhydrous · key2.5 g/dayModerateDaily use
Dietary Nitrate310–560 mgModerateBefore training
EPA + DHA1000–6000 mg/dayModerateDaily use
HMB38 mg/kg/dayModerateDaily use
KSM-66 Ashwagandha500–600 mg/dayModerateDaily use
L-Leucine2–3 gModerateBefore training
Magnesium300–350 mg/dayModerateDaily use
Sodium per litre, as mixed500–700 mgModerateBefore training
Taurine1–6 gModerateBefore training
Vitamin C200–1000 mg/dayModerateDaily use
Zinc11 mg/dayModerateDaily use
Alpha-GPC250–600 mg/dayWeakDaily use
Arginine Silicate (Nitrosigine)1.5 gWeakBefore training
ATP (Adenosine 5'-Triphosphate)400 mgWeakBefore training
L-Arginine0.15 g/kgWeakBefore training
L-Carnitine L-Tartrate3 g/dayWeakDaily use
L-Citrulline · key4–5.33 gWeakBefore training
L-Theanine100–200 mgWeakBefore training
Rhodiola rosea extract (3% rosavins, 1% salidroside)200 mgWeakBefore training
Agmatine SulfateNot setNot graded—
AstraGinNot setNot graded—
BioPerine (black pepper extract)Not setNot graded—
Branched-Chain Amino AcidsNot setNot graded—
CholineNot setNot graded—
Coffee Bean ExtractNot setNot gradedCaffeine source
DHANot setNot graded—
EPANot setNot graded—
GlycerolNot setNot graded—
Green Tea ExtractNot setNot gradedCaffeine source
GuaranaNot setNot gradedCaffeine source
Huperzine ANot setNot graded—
Kola NutNot setNot gradedCaffeine source
L-GlutamineNot setNot graded—
L-HistidineNot setNot graded—
L-IsoleucineNot setNot graded—
L-LysineNot setNot graded—
L-MethionineNot setNot graded—
L-PhenylalanineNot setNot graded—
L-ThreonineNot setNot graded—
L-TryptophanNot setNot graded—
L-TyrosineNot setNot graded—
L-ValineNot setNot graded—
MethylliberineNot setNot graded—
N-Acetyl-L-TyrosineNot setNot graded—
SodiumNot setNot graded—
TheacrineNot setNot graded—
TheobromineNot setNot graded—
Yerba MateNot setNot gradedCaffeine source