Greens

Supports immune function and acts as an antioxidant; moderate doses may reduce colds during heavy training, while very high doses may blunt training adaptations.

Vitamin D supports bone, muscle and immune health; deficiency is common in athletes who train indoors or live far from the equator.

Needed for blood clotting and bone proteins; often paired with vitamin D. Evidence for bone benefits in healthy adults is mixed. Talk to a doctor if you take blood thinners.

Involved in energy metabolism and making neurotransmitters; supplementing helps only if intake is low.

Needed for red blood cells and nerve function; especially relevant for vegans and vegetarians.

Magnesium supports muscle and nerve function and sleep; many athletes fall short of the recommended intake. Supplementing helps mainly when intake is low. Glycinate and malate forms are well absorbed and gentle on the stomach.

Zinc supports immune function and tissue repair; athletes lose some in sweat. Helpful if your diet is low in it.

A blend whose individual ingredient amounts aren't disclosed on the label, so the dose of each can't be checked against the research.

An adaptogenic herb with good evidence for reducing stress and improving sleep at 300–600mg of standardized extract; lower doses are less studied.

Medicinal mushroom blends are marketed for energy, focus or immunity; human evidence is limited, and blend amounts make doses hard to judge.

Medicinal mushroom blends are marketed for energy, focus or immunity; human evidence is limited, and blend amounts make doses hard to judge.

Medicinal mushroom products are marketed for energy, focus or immunity; human evidence is limited.

Medicinal mushroom blends are marketed for energy, focus or immunity; human evidence is limited, and blend amounts make doses hard to judge.

Studied for colds and flu; a few small trials suggest shorter or milder illness, but the evidence is limited.