Supplement Truth Database

One of the most extensively researched supplements available. Studies have associated it with improvements in strength, power output, and lean mass when paired with resistance training.

A highly bioavailable source of protein containing all essential amino acids. Essential for muscle repair and achieving daily macro targets conveniently.

A central nervous system stimulant. Research has associated it with reduced perceived exertion, delayed fatigue, and improved power output when taken roughly 30-60 minutes before training.

An adaptogenic herb. Some studies have explored its association with markers of stress and self-reported sleep quality, though evidence is still developing.

Branched-Chain Amino Acids contain only 3 of the 9 essential amino acids. Unless you are training completely fasted, they are largely redundant and inferior to a complete protein source like Whey.

Buffers acid in muscles, improving performance in exercises lasting 1-4 minutes (like high rep sets or sprinting). Known for causing a harmless tingling sensation (paresthesia).

A marketing term for proprietary blends of under-dosed stimulants. They do not magically burn fat and cannot replace a caloric deficit.

Provides EPA and DHA fatty acids. Research has associated adequate omega-3 intake with cardiovascular and joint health, though individual results vary.

An amino acid that raises nitric-oxide production. Studies have associated it with improved blood flow ("pumps"), greater training volume, and reduced next-day soreness.

A fat-soluble vitamin many people fall short on, especially in winter. Adequate status is associated with bone, immune, and muscle function. Testing your levels helps you dose appropriately.

A mineral involved in hundreds of bodily processes, including muscle and nerve function. Intakes often fall below the RDA, and some studies link supplementation with better sleep quality.

An amino acid found in tea. Frequently stacked with caffeine, where research suggests it smooths out jitters and supports focus without reducing the stimulant benefit.

Hydrolyzed collagen supplies glycine and proline. Emerging research has explored its association with connective-tissue and joint support, though it is a low-quality protein for building muscle.

A conditionally essential amino acid. While popular for "recovery," in healthy people eating enough protein the evidence for added performance or muscle benefit is weak.

A slow-digesting complete protein that releases amino acids gradually over several hours. Studies have associated it with sustained muscle protein synthesis, making it a common choice before longer gaps between meals.

Dietary nitrate raises nitric-oxide levels, which may improve blood flow and exercise economy. Research has associated it most with endurance performance in recreational athletes, with smaller effects in highly trained individuals.

Acts as a blood buffer that can offset the acidity built up during hard, repeated efforts. Meta-analyses have associated it with small performance gains in high-intensity bouts lasting roughly 30 seconds to 12 minutes, though it commonly causes GI upset.

Sodium, potassium, and other minerals lost in sweat that support hydration and neuromuscular function. Replacing them matters most for long or hot endurance sessions; for a typical hour in the gym, plain water and a balanced diet usually suffice.

A hormone that signals your body it is time to wind down for sleep. Research has associated low doses with faster sleep onset and easier adjustment to jet lag; more is not better and can leave you groggy.

Rich in anthocyanins and naturally occurring melatonin. Some studies have associated it with reduced muscle soreness after hard training and modest improvements in self-reported sleep.

An essential mineral involved in immune function, hormone production, and recovery. Correcting a genuine deficiency matters, but supplementing when your diet already provides enough offers little added benefit and high chronic doses can impair copper absorption.

Concentrated catechins that may produce a small thermogenic effect, often studied alongside caffeine. Any impact on body weight is minor and no substitute for a calorie deficit, and very high doses have been linked to liver stress.

The active compound in turmeric, studied for its antioxidant and anti-inflammatory properties. Evidence for reduced exercise soreness is mixed and limited by its naturally poor absorption.

An amino acid found in many energy drinks and involved in cellular hydration and muscle function. Research on standalone performance benefits is inconsistent, and any effect is hard to separate from the caffeine it is usually paired with.

A broad, low-dose blend of vitamins and minerals that can fill small gaps in an imperfect diet. It works as cheap insurance rather than a performance aid and cannot replace whole foods.

A herb marketed as a natural testosterone booster. Controlled trials have consistently found no meaningful effect on testosterone, muscle, or strength in healthy men, making it largely a waste of money.