Goal-Based Guide
For recovery, omega-3 and creatine lead, followed by magnesium. Here's what each one does, with the timing on record.
Recovery from exercise is where adaptation happens. These supplements have the most support for recovery without blunting the training stimulus.
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
Glycine is worth taking.
6 sources: 3 positive, 3 partly
Collagen supplements are worth taking.
7 sources: 3 positive, 2 partly, 2 negative
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Supporting adaptation and tissue repair between training sessions:
This page shows you which supplements researchers agree on for recovery. 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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