Highest effect
Creatine
Other
Impact
Highest effect
Typical dose:3000–5000 mg / day
Creatine increases phosphocreatine stores in muscles, which aids in the rapid regeneration of ATP, the primary energy currency of the cell. This leads to tangible improvements in strength, power output, and the ability to perform more repetitions during resistance training.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium participates in over 300 enzymatic reactions, including glycolysis and ATP synthesis. Ensuring adequate levels can prevent cramping, improve sleep quality for better recovery, and support overall metabolic and cardiovascular health under physical stress.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D functions as a steroid hormone, playing a key role in muscle function and strength. Widespread deficiency can impair athletic performance, and supplementation to optimal levels supports the body's foundational systems for training and adaptation.
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High effect
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Intense training is a physical stressor that elevates cortisol. Ashwagandha helps the body adapt to this stress, leading to better hormonal balance, reduced feelings of fatigue, and improved sleep quality, which are all fundamental for optimal physical recovery and progress.
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Beta-Alanine
Amino Acid
Impact
High effect
Typical dose:3200–6400 mg / day
By increasing carnosine, Beta-Alanine helps to neutralize the hydrogen ions that accumulate during intense exercise, which are responsible for the 'burning' sensation and fatigue. This tangibly extends performance in activities lasting 1-4 minutes, such as interval training or high-rep weightlifting sets.
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Betaine Anhydrous
Other
Impact
High effect
Typical dose:1250–2500 mg / day
Betaine, or trimethylglycine (TMG), acts as both a methyl donor and an osmolyte. As an osmolyte, it helps protect cells from stress by maintaining hydration, and as a methyl donor it may support creatine synthesis, contributing to observed increases in strength and power.
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Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine acts as a central nervous system stimulant, blocking adenosine receptors to fight fatigue. This allows for a higher work capacity and makes strenuous exercise feel easier, leading to improved performance in both strength and endurance activities.
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Citrulline
Amino Acid
Impact
High effect
Typical dose:4000–8000 mg / day
Citrulline is more effective at increasing blood arginine levels than taking arginine itself due to better bioavailability. The resulting increase in nitric oxide (NO) widens blood vessels, which can improve endurance, increase the 'pump' during workouts, and facilitate faster recovery.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:1000–3000 mg / day
The fatty acids EPA and DHA have potent anti-inflammatory properties that can help mitigate muscle soreness (DOMS) and support long-term joint health. This allows for more consistent training and reduces the risk of overuse injuries.
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Moderate effect
Taurine
Amino Acid
Impact
Moderate effect
Typical dose:500–2000 mg / day
Taurine is an osmolyte that helps draw water into cells, which is important for proper muscle function and preventing dehydration-related cramping. It also has antioxidant properties that can help mitigate some exercise-induced oxidative stress.
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Zinc
Mineral
Impact
Moderate effect
Typical dose:15–30 mg / day
Zinc is an essential mineral for protein synthesis and cell growth. Athletes can have higher requirements due to losses in sweat. Maintaining adequate zinc levels is vital for recovery and supporting an anabolic hormonal environment.
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Situational effect
Collagen
Protein
Impact
Situational effect
Typical dose:10–20 g / day
Collagen is rich in glycine, proline, and hydroxyproline, the primary building blocks of connective tissue. Supplementing, especially when timed with Vitamin C before activity, can help reduce activity-related joint pain and strengthen tissues against injury.
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Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Curcumin, the active compound in turmeric, modulates inflammatory pathways. When taken in a bioavailable form (e.g., with piperine), it can effectively reduce delayed onset muscle soreness (DOMS), allowing for a quicker return to high-intensity training.
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Rhodiola
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Rhodiola rosea is particularly effective at reducing the perception of fatigue. This can be highly beneficial during periods of high training volume or life stress, helping to maintain motivation and workout quality when it might otherwise decline.
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