Goal-Based Guide
Creatine is the performance supplement with the broadest support. Omega-3, magnesium, electrolytes and caffeine follow, each for a narrower job. Here's what each one does.
Performance supplements are dominated by two compounds with overwhelming evidence: creatine and caffeine. Here is what the evidence says works.
Ranked by the verdict on whether each supplement works, worked out from every counted mention. Each dot is one source: a researcher or a study.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Creatine is worth taking.
11 sources: 8 positive, 2 partly, 1 neutral
Magnesium supplements are worth taking.
8 sources: 6 positive, 2 partly
Omega-3 supplements are worth taking.
17 sources: 7 positive, 10 partly
Caffeine is worth using.
14 sources: 12 partly, 2 negative
Electrolyte supplements are worth taking.
8 sources: 3 positive, 5 partly
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The most evidence-supported supplements for athletic performance:
This page shows you which supplements researchers agree on for athletic performance. A free account opens the dose, form and timing for each supplement, with the interactions to watch. Pro adds chat answers drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies, each one cited.
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