Gnarly Performance Greens

Needed for immune function and healthy skin and gut lining; most people get enough from diet.

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

An antioxidant vitamin; most people get enough from diet, and high doses offer no performance benefit.

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.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

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

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

An electrolyte and bone mineral; sweat losses are small compared with sodium.

Iron is essential for carrying oxygen; deficiency is common in endurance athletes (especially women) and impairs performance. Supplement only if a blood test shows you need it.

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 trace mineral that supports antioxidant enzymes and thyroid function; most diets provide enough.

A trace mineral needed for iron metabolism and connective tissue; most diets provide enough, and high zinc intakes can lower copper.

A trace mineral involved in bone formation and antioxidant enzymes; deficiency is rare.

A trace mineral marketed for blood sugar control and body composition; trials show small or no effects in healthy people.

Algae rich in protein and micronutrients; evidence for performance, recovery or detox claims is limited.

Algae rich in protein and micronutrients; evidence for performance, recovery or detox claims is limited.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A source of potassium and a little sodium; the amounts in supplements are small.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A vegetable or grass powder; a serving adds some micronutrients, but greens powders don't replace eating vegetables and evidence for performance benefits is limited.

A plant ingredient added in small amounts; evidence for sport benefits is limited.

Dietary nitrate (from beetroot or similar) can improve exercise efficiency and endurance, especially in recreational athletes; the evidence is weaker in highly trained athletes. Studies use roughly 400–800mg of nitrate.

A fruit powder or extract providing polyphenols; the amounts in a serving are small and evidence for sport benefits is limited.

Tart cherry has good evidence for reducing muscle soreness after hard exercise and some for sleep quality, mostly from studies using juice or concentrate.

A mushroom marketed for energy and endurance; human evidence is limited and mixed.

A medicinal mushroom traditionally used for calm and sleep; human evidence is limited.

Ginseng-type herbs are studied for energy, stress and recovery; results are mixed and many studies are small.

Curcumin, turmeric's active compound, may reduce muscle soreness, but it's poorly absorbed unless specially formulated.

A seed providing fiber and the plant omega-3 ALA, which the body converts only partly to EPA and DHA.

A seed providing fiber and the plant omega-3 ALA, which the body converts only partly to EPA and DHA.

May ease nausea and modestly reduce muscle soreness.

Black pepper extract that can increase absorption of some compounds, such as curcumin.

A plant ingredient added in small amounts; evidence for sport benefits is limited.

Probiotic strains can support gut health, but benefits depend on the specific strain and dose, and evidence for athletes is still developing.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

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