Supplements
Supplements built around one ingredient, or one family such as the amino acids, each label checked against the dose studies use, with the published lab tests and certifications we could confirm. Want the doses for your weight? Use the dose calculator. Looking for a pre-workout? See pre-workouts.
Creatine
24 products · 23 reach the research dose · studies use 3–5 g/day
Builds up with daily use. We judge what a day of the label’s directions gives, and show published lab tests of gummies.
Beta-alanine
19 products · 16 reach the research dose · studies use 3.2–6.4 g/day
Builds up with daily use, often several servings a day. We judge the day the directions give.
Citrulline
16 products · 0 reach the research dose · studies use 4–5.33 g
Taken as one dose before training. We judge one serving and say what reaches the dose.
Caffeine pills
20 products · 0 reach the research dose · studies use 3–6 mg/kg
OTC drugs and supplements. We judge one pill against the dose at 75 kg, and flag directions over 400 mg a day.
EAA
20 products · 3 reach the research dose · studies use 10–12 g
The nine essential amino acids, 10–12 g in one dose. We add them up and check the mix of each.
BCAA
23 products · 14 reach the research dose · studies use 2–3 g
We judge the leucine in one serving (2–3 g). BCAAs are only three of the nine essential amino acids.
Omega-3
21 products · 7 reach the research dose · studies use 1000–6000 mg/day
Judged on EPA + DHA a day (1–6 g in the ISSN position stand), not on the fish-oil weight on the front.
Electrolytes
11 products · 7 reach the research dose · studies use 500–700 mg
Judged on the drink: sodium per litre once mixed as directed, against the AIS guide of 0.5–0.7 g.
Vitamin C
21 products · 19 reach the research dose · studies use 200–1000 mg/day
Judged on a day as directed: studies use 200–1,000 mg; the RDA (90 mg) is shown and over 2 g is flagged.
Zinc
12 products · 8 reach the research dose · studies use 11 mg/day
Judged against the RDA (11 mg a day) and the 40 mg upper limit: with zinc the risk is too much.
Magnesium
21 products · 4 reach the research dose · studies use 300–350 mg/day
Judged on elemental magnesium a day: trials gave 300 mg or more; over the 350 mg supplement limit is flagged.
Ashwagandha (KSM-66)
13 products · 12 reach the research dose · studies use 500–600 mg/day
KSM-66 extract only: 500–600 mg a day was best supported in exercise trials, clearest for endurance.
Rhodiola rosea
10 products · 9 reach the research dose · studies use 200 mg
Standardized extract only (3% rosavins, 1% salidroside): 200 mg or more before exercise. Evidence is weak.
Betaine
8 products · 6 reach the research dose · studies use 2.5 g/day
Builds up with daily use: studies gave 2.5 g a day for 2 to 8 weeks. We judge the day.
Taurine
13 products · 10 reach the research dose · studies use 1–6 g
Taken once before exercise in the studies (1–6 g). We judge one serving.
HMB
10 products · 5 reach the research dose · studies use 38 mg/kg/day
Daily, by bodyweight (38 mg per kg in the ISSN position stand). We judge the day at 75 kg.
L-theanine
13 products · 13 reach the research dose · studies use 100–200 mg
Studied for focus, about 100–200 mg in one dose. Weak evidence for exercise.
Alpha-GPC
9 products · 9 reach the research dose · studies use 250–600 mg/day
Daily for about a week in the positive studies (250–600 mg). Weak evidence.
L-arginine
17 products · 0 reach the research dose · studies use 0.15 g/kg
One dose by bodyweight (0.15 g per kg); most arginine studies found no benefit.
Beetroot
8 products · not graded · studies use 310–560 mg
Studies dose its nitrate (310–560 mg), which beetroot labels rarely state. We show what each label gives.
L-tyrosine
11 products · not graded
Not graded: no effect on endurance in a 2023 meta-analysis. We show the labels.
L-glutamine
17 products · not graded
Not graded: little to no evidence it works (ISSN review, 2018). We show the labels.