89 ingredients — evidence ratings, optimal doses, preferred forms and flag alerts for 12 commonly avoided additives.
Fast-absorbing glucose polymer — primary fuel for endurance sport
Uses GLUT5 transporter — enables carb absorption above 60g/hr when paired with glucose
Simplest carbohydrate — immediate energy, rapid absorption
50/50 glucose-fructose disaccharide — naturally provides dual transporter pathway
Fastest gastric emptying of any carbohydrate — lower osmolality, less GI distress
Slowly digested glucose–fructose sugar that gives a steadier, lower blood sugar rise than maltodextrin
Glucose disaccharide absorbed more slowly than glucose; studied as a lower-glycaemic exercise fuel
Natural glucose and fructose mix that fuels endurance exercise about as well as sports-drink sugars
Primary electrolyte for fluid balance, nerve function and carbohydrate absorption
Essential for 300+ enzymatic reactions — muscle relaxation, sleep quality and energy metabolism
Nerve signaling, muscle contraction and fluid balance alongside sodium
The electrolyte paired with sodium in sweat and salt; lost alongside sodium during exercise
Buffers acid build-up, improving hard efforts of roughly 1–10 minutes
A sodium source in hydration drinks; in large doses it also buffers acid like bicarbonate
Most evidence-backed ergogenic aid — improves endurance, strength, focus and fat oxidation
Natural caffeine source — same ergogenic effects with additional polyphenols
Caffeine-like compound studied for energy and focus; little evidence for exercise performance
Replenishes phosphocreatine (PCr) — most researched performance supplement in existence
Raises muscle carnosine levels — buffers lactic acid during high-intensity efforts
May reduce mental fatigue and muscle damage during prolonged efforts
Gut integrity support and immune function after high-volume training
The amino acid that most strongly switches on muscle protein building
The nine amino acids the body can't make; together they drive muscle repair
Raises nitric oxide and may modestly improve high-intensity and resistance-exercise performance
Nitric oxide precursor, but taken by mouth it raises nitric oxide less reliably than citrulline or dietary nitrate
May modestly improve endurance performance and reduce exercise-related oxidative stress; results are mixed
Small trials show better subjective sleep quality with 3g before bed
Tea amino acid that promotes calm without sedation; often paired with caffeine to smooth its effects
May help maintain focus and working memory under stress or sleep loss; effects on endurance are inconsistent
Leucine breakdown product marketed to reduce muscle breakdown; benefits show mainly in untrained or older people
Moves fats into mitochondria, but supplements haven't consistently improved endurance performance
Studied for strength and power output; results are mixed
The brain's main calming messenger, but it's unclear how much taken by mouth reaches the brain
Precursor to serotonin and melatonin; small studies suggest sleep and mood effects
Reduces post-exercise inflammation, DOMS and oxidative stress
Increases nitric oxide — improves blood flow, oxygen delivery and exercise efficiency
Anti-inflammatory — reduces post-exercise joint pain and muscle soreness
Medicinal mushroom marketed for energy and endurance; human evidence is limited and mixed
May ease nausea and modestly reduce muscle soreness
Modest evidence for easing joint pain in osteoarthritis; evidence in athletes is limited
Traditional sleep herb; studies have found mixed and mostly small effects
Traditional calming herb; small trials show modest effects on sleep quality
Medicinal mushroom traditionally used for calm and sleep; human evidence is limited
Studied for colds and flu; a few small trials suggest shorter or milder illness
Reduces cortisol and stress response — supports recovery and sleep quality
Adaptogenic herb studied for fatigue and stress; results for exercise and mental performance are mixed
Bone health, immune function and muscle strength — deficiency is extremely common in athletes
Directs calcium to bones and away from arteries — essential cofactor for long-term Vitamin D3 use
Supports immune function; regular intake may reduce colds in people doing heavy physical training
Oxygen transport via hemoglobin — deficiency severely impairs VO2 max and endurance
Bone mineral; adequate intake matters for athletes at risk of low bone density, such as those with low energy availability
Supports immune function and tissue repair; some is lost in sweat
Studied for protecting the gut lining; one small study found less exercise-induced gut permeability
Reduces systemic inflammation and supports cardiovascular, brain and joint health
Vegan source of EPA and DHA — identical benefits to fish oil without animal products
Zero-calorie sweetener for palatability
Zero-calorie sweetener — often paired with sucralose
Prevents mold and bacterial growth — extends shelf life of liquid or gel products
Prevents yeast and mold — common in gels, chews and liquid supplements
Emulsifier and texture agent in bars and protein powders
Cheap fat source and emulsifier
Thickening and stabilizing agent — creates gel texture
Thickening and emulsifying agent from seaweed
Gelling agent used in energy gels and drinks
Emulsifier that improves mixability and texture in protein powders and bars
Flavor enhancement without artificial chemicals
Anti-caking agent — prevents powder clumping
Precursor to the antioxidant glutathione; evidence for sport benefits is limited
Several small trials show slight improvements in endurance performance and fat use after about 7 days
Part of the cell's energy machinery; supplements haven't consistently improved exercise performance in healthy people
Antioxidant pigment from algae; studies on performance and recovery show small or inconsistent effects
Plant flavonoid; performance studies show small or inconsistent effects
Fast-digesting, leucine-rich complete protein that supports muscle repair after training
Studied for joint comfort and tendon support; several trials report modest reductions in activity-related joint pain
A choline source studied for focus and power output; results are mixed and trials are small
Raise blood ketones, but most studies show no improvement in endurance performance and some show worse
Studied for joint health in osteoarthritis; overall evidence is mixed
Studied for joint health, usually with glucosamine; overall evidence is mixed
Part of joint fluid; small studies suggest oral supplements may ease joint discomfort
Small doses studied for joint comfort; a few trials report modest benefits, including in active people
Sulfur compound studied for joint pain and exercise soreness; small trials show modest benefits
Early milk rich in antibodies; small studies suggest it may support the gut barrier during hard exercise, but evidence is mixed
Antibody concentrate that binds microbes and toxins in the gut; small studies suggest support for the gut barrier under exercise stress
Reliably helps people fall asleep faster, particularly with jet lag or shifted schedules
Probiotic strains that can support gut health, though benefits depend on the specific strain and dose
Probiotic strains that can support gut health, though benefits depend on the specific strain and dose
Spore-forming probiotics that survive stomach acid and storage well; benefits are strain-specific
Probiotic yeast with good evidence for preventing antibiotic-associated and travelers' diarrhea
Fiber that feeds beneficial gut bacteria
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