Supplement & Nutrient Encyclopedia

Supplements for exercise performance: what the human evidence shows

18 supplements in our encyclopedia have at least one graded human outcome for exercise performance. Each row shows the strongest one, ranked by grade and then by the number of people studied. A high grade means the research is solid, not that the effect is large: open the row for the size of the effect and the dose tested.

Strongest evidence per supplement

Supplements with graded human evidence for exercise performance, strongest first
SupplementStrongest outcomeGradeStudy
Creatine monohydrateMuscular power and strength across liftsImprovedForm tested: creatine (form not specified in abstract)Grade Ameta-analysis · n = 1,937 · 20255 graded rows for this goal
Whey protein (and other protein powders)Strength and fat-free mass gains during resistance trainingImprovedForm tested: protein supplements (types not broken down in the abstract)Grade Ameta-analysis · n = 1,863 · 20185 graded rows for this goal
Beta-alanineExercise capacity and performanceImprovedForm tested: beta-alanine (chronic supplementation)Grade Bmeta-analysis · n = 1,461 · 20174 graded rows for this goal
Collagen peptidesFat-free mass, muscle and strength with resistance trainingImprovedForm tested: Collagen peptidesGrade Bmeta-analysis · n = 768 · 2024
Caffeine (capsules, gum and anhydrous powder)Time-trial performance by caffeine dose and delivery formImprovedForm tested: capsules (low and moderate dose) and caffeine gumGrade Bmeta-analysis · n = 612 · 20253 graded rows for this goal
Citrulline (L-citrulline and citrulline malate)Overall exercise performance (citrulline malate)ImprovedForm tested: citrulline malateGrade Cmeta-analysis · n = 644 · 20266 graded rows for this goal
FenugreekTestosterone, lean mass and strength in trained menMixedForm tested: Fenugreek (preparations varied by study)Grade Cmeta-analysis · n = 449 · 20232 graded rows for this goal
HMB (beta-hydroxy-beta-methylbutyrate)Strength in untrained vs trained young menMixedForm tested: HMBGrade Cmeta-analysis · n = 394 · 20094 graded rows for this goal
Turmeric and curcuminPost-exercise muscle soreness and damage markersWorsenedForm tested: CurcuminGrade Cmeta-analysis · n = 349 · 2024
Vitamin C (ascorbic acid vs buffered vs liposomal)Oxidative stress, soreness and strength after exerciseMixedForm tested: vitamin CGrade Cmeta-analysis · n = 313 · 2020
TaurineExercise performance after a single doseImprovedForm tested: taurine capsules or beveragesGrade Cmeta-analysis · n = 308 · 2025
QuercetinEndurance performance and VO2maxImprovedForm tested: QuercetinGrade Cmeta-analysis · n = 288 · 2013
Rhodiola roseaExercise performanceMixedForm tested: Rhodiola roseaGrade Csystematic-review · n = 263 · 20232 graded rows for this goal
AshwagandhaMuscle strength and size with resistance trainingImprovedForm tested: root extractGrade CRCT · n = 57 · 2015
CordycepsAerobic capacity and endurance time trialNo effectForm tested: Cordyceps sinensis (CordyMax Cs-4) vs placeboGrade CRCT · n = 22 · 20042 graded rows for this goal
Electrolytes and sodium (salt tablets and electrolyte drinks)Half-ironman race time and body-mass lossImprovedForm tested: oral salt vs cellulose placeboGrade DRCT · n = 26 · 20163 graded rows for this goal
Carnitine (L-carnitine, L-carnitine L-tartrate, acetyl-L-carnitine)Performance and muscle energy stores in vegetarians and omnivoresNo effectForm tested: L-carnitineGrade Dopen-label · n = 24 · 20162 graded rows for this goal
NAC (N-acetylcysteine)Repeated 4-minute maximal cycling performanceNo effectForm tested: oral NAC vs placeboGrade Dcrossover-RCT · n = 11 · 2019

Grades follow our methodology. A “no effect” grade means good trials found no benefit. Amounts in trials are what was studied, not advice for you.

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Educational information only, not medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease.