Supplements

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.

Nine essential amino acids: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine

A product containing all nine essential amino acids that the body cannot synthesize on its own. Research suggests that having the full complement of essential amino acids available is advantageous for muscle protein synthesis. BCAAs alone may leave other essential amino acids in short supply, and EAA is thought to provide a more complete substrate.

Beta-Hydroxy Beta-Methylbutyrate (HMB-Ca or HMB-FA)

HMB is a metabolite of leucine that research suggests may act on both the inhibition of muscle protein breakdown and the promotion of muscle protein synthesis. Evidence supporting its role in preserving lean mass is comparatively stronger in beginners, older adults, and those in a caloric deficit, while results in trained individuals seeking hypertrophy remain mixed across meta-analyses.

Soy protein (isolate / concentrate)

A plant-based complete protein containing all nine essential amino acids, studied as a practical option for those with dairy allergies or following a vegan diet. Leucine content is somewhat lower than whey, which may result in a slightly smaller muscle protein synthesis response, but research suggests it is a useful tool for meeting total daily protein targets.

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.

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.

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.

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.

Leucine, Isoleucine, Valine (typically in a 2:1:1 or 4:1:1 ratio)

A supplement consisting of three essential amino acids — leucine, isoleucine, and valine. Multiple meta-analyses report a moderate reduction in delayed onset muscle soreness (DOMS), supporting post-exercise recovery. However, when total protein intake is already adequate, the incremental benefit of additional BCAA supplementation on muscle protein synthesis appears to be limited.

Hydrolyzed Collagen Peptides (Type I/II/III)

A supplement providing hydrolyzed collagen peptides — the primary structural protein in tendons, ligaments, cartilage, and skin. RCTs suggest that co-ingestion with vitamin C may stimulate collagen synthesis in tendons and ligaments. Direct effects on muscle hypertrophy are limited, but research supports its role in joint health maintenance and injury prevention.

Taurine (2-aminoethanesulfonic acid)

Taurine is a sulfur-containing amino acid synthesized in the body that is known to play roles in antioxidant defense, cell membrane stabilization, and electrolyte balance regulation. Several RCTs have reported improvements in aerobic performance and reductions in post-exercise muscle damage markers and DOMS. While widely recognized as an energy drink ingredient, a growing body of research has examined its effects as a standalone supplement.

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.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)

Polyunsaturated fatty acids EPA and DHA, widely studied for anti-inflammatory, cardiovascular, and cognitive benefits. In sport contexts, RCTs suggest benefits for muscle protein synthesis and post-exercise inflammation, though effect sizes are moderate and sample sizes small.

Hydrolyzed collagen (collagen peptides)

Low-molecular-weight hydrolyzed collagen. In an RCT of young athletes, taking 15 g of collagen peptides (with vitamin C) an hour before exercise was reported to improve tendon collagen-synthesis markers. Other trials and meta-analyses report reduced knee joint pain and benefits for skin elasticity and hydration. Co-ingesting vitamin C is considered important for synthesis.

Curcumin (turmeric-derived polyphenol)

The yellow polyphenol pigment of turmeric. Meta-analyses of RCTs report reduced post-exercise inflammatory markers (CRP, IL-6, TNF-α) and less delayed-onset muscle soreness (DOMS), via suppression of the NF-κB pathway. Plain curcumin has very low bioavailability (~1%), which piperine (black pepper) is reported to raise about 20-fold.

Live beneficial bacteria (Lactobacillus, Bifidobacterium, etc.)

Live microorganisms that confer a benefit when taken in adequate amounts. A meta-analysis of 43 RCTs reports significant improvement in overall IBS symptoms and abdominal pain versus placebo (risk ratio 0.79). Effects are highly strain-specific, with large differences between products. Influence on immune markers such as secretory IgA is also reported in several studies.

B vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

A collective term for eight B vitamins. Reviews describe each as an essential coenzyme in mitochondrial ATP production, the TCA cycle, fatty-acid β-oxidation, and amino-acid metabolism. Deficiency causes neurological symptoms, dermatitis, or anemia, but added benefit for already-replete healthy people is limited. Being water-soluble, excess is excreted and toxicity risk at usual doses is low.

B vitamins balanced at around 50 mg/µg each

A higher-dose formula that balances the B vitamins at roughly 50 mg/µg each. The underlying roles (coenzymes in energy metabolism) are based on the same review. Supplementation is meaningful for deficient people, while added benefit for the replete is limited. Because each component is dosed high, upper-limit awareness matters more.

Ascorbic acid

A water-soluble antioxidant vitamin. Meta-analyses report only a modest ~8% reduction in colds in the general population, but about a 50% lower post-exercise upper-respiratory infection risk in people doing intense endurance exercise such as marathons. It also acts as a coenzyme in collagen synthesis, aids iron absorption, and supports immune-cell function.

Menaquinone-7 (MK-7)

A menaquinone from fermented foods such as natto. In an RCT giving 244 postmenopausal women MK-7 180 µg/day for 3 years, supplementation was reported to slow bone density loss at the lumbar spine and femoral neck and to limit worsening of carotid arterial stiffness. It activates osteocalcin and matrix Gla protein, directing calcium into bone while limiting vascular deposition.

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.

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.