Supplement database
The supplement aisle runs on overclaiming. These pages do the opposite: each one separates what’s claimed from what the human evidence actually shows, labelled by strength and cited. They’re grouped below by how good that evidence really is.
Well-supported
Well-supported- Beta-alanineWell-supported· human data
Modestly boosts high-intensity efforts lasting roughly one to four minutes.
- CaffeineWell-supported· human data
A genuinely effective, well-studied performance and focus aid.
- Creatine monohydrateWell-supported· human data
The most-researched, best-evidenced supplement for strength and muscle.
- ElectrolytesWell-supported· human data
Genuinely useful for heavy, prolonged sweating — overkill as an everyday drink for most.
- Whey proteinWell-supported· human data
A convenient protein source that supports muscle when your total intake falls short.
Preliminary
Preliminary- AshwagandhaPreliminary· human data
An adaptogen with early human data for stress and, more tentatively, strength.
- Citrulline malatePreliminary· human data
A popular pump ingredient with some, but inconsistent, performance evidence.
- CollagenPreliminary· human data
Emerging evidence for tendons, joints and skin — but a poor muscle-building protein.
- MagnesiumPreliminary· human data
Fixing a shortfall can help sleep and cramps; a boost when you're replete is weak.
- Omega-3 (fish oil)Preliminary· human data
Solid general-health rationale; the muscle and recovery benefits are still preliminary.
- Vitamin DPreliminary· human data
Correcting a deficiency matters; a performance boost if you're already replete is unproven.
Marketing claim
Marketing claim- Pre-workoutMarketing claim· human data
A few proven ingredients wrapped in a lot of underdosed, unproven extras.
- ZMAMarketing claim· human data
The testosterone- and strength-boosting claims don't hold up in people who aren't deficient.