Sports supplements
Which supplements actually work: 19 supplements with the strength of evidence, dose and safety, based on ISSN, IOC and AIS positions and reviews.
Supplement categories
- Protein 4 supplements Casein , Strong evidence Whey protein , Strong evidence Mass gainer , Moderate evidence Plant protein , Moderate evidence
- Performance 5 supplements Caffeine , Strong evidence Creatine , Strong evidence Beta-alanine , Moderate evidence Citrulline , Moderate evidence Pre-workout , Moderate evidence
- Health 5 supplements Electrolytes , Strong evidence Vitamin D , Strong evidence Multivitamins , Moderate evidence Omega-3 (fish oil) , Moderate evidence Magnesium , Weak evidence
- Recovery 3 supplements Collagen , Moderate evidence BCAA , Weak evidence Glutamine , Weak evidence
- Weight 2 supplements L-carnitine , Weak evidence Fat burners , No evidence
Where to start
Supplements with strong evidence of benefit, the best-sourced first.
- Strong evidence Creatine Helps with strength and short high-intensity efforts; the evidence is strong
- Strong evidence Whey protein A convenient way to top up protein when food alone falls short
- Strong evidence Vitamin D Worth it if you're deficient or get little sun; doesn't improve performance
- Strong evidence Electrolytes Useful when you sweat out a lot; otherwise food can replace the salt
Protein
- Casein A slow milk protein; no proven edge over other proteins at night Strong evidence
- Whey protein A convenient way to top up protein when food alone falls short Strong evidence
- Mass gainer Convenient calories with protein when you can't eat enough food Moderate evidence
- Plant protein A stand-in for dairy protein, though usually lower in essential amino acids Moderate evidence
Performance
- Caffeine Improves performance, endurance above all; side effects grow with the dose Strong evidence
- Creatine Helps with strength and short high-intensity efforts; the evidence is strong Strong evidence
- Beta-alanine A small gain in efforts of 30 seconds to 10 minutes; works only as a course Moderate evidence
- Citrulline Evidence is limited and conflicting; a small gain in repetitions is possible Moderate evidence
- Pre-workout Works mostly through caffeine; the formula and doses are often undisclosed Moderate evidence
Health
- Electrolytes Useful when you sweat out a lot; otherwise food can replace the salt Strong evidence
- Vitamin D Worth it if you're deficient or get little sun; doesn't improve performance Strong evidence
- Multivitamins A safety net for a restricted diet; they don't prevent disease or replace food Moderate evidence
- Omega-3 (fish oil) Oily fish first; a supplement if you don't eat fish. Evidence for sport is mixed Moderate evidence
- Magnesium Not needed on a normal diet; fix a shortfall with food rather than a supplement Weak evidence
Recovery
Weight
How to read the evidence rating
- Strong evidence
- The effect is backed by many studies and by sports organisations' positions.
- Moderate evidence
- There is an effect, but fewer studies, or it doesn't show up for everyone.
- Weak evidence
- Data are conflicting, or the effect is small for a regular trainee.
- No evidence
- There are no reliable data showing a benefit.
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