Supplements for Physical Performance

What the Research Shows

Scientific research identifies a small number of supplements with strong evidence for improving physical performance. Creatine monohydrate has strong evidence for increasing strength and muscle mass, while caffeine is strongly supported for enhancing endurance and alertness. Beta-alanine and nitrates (found in beet juice) show moderate evidence for improving high-intensity exercise capacity and blood flow, respectively. Many other popular supplements have weaker or conflicting data. For example, some studies suggest benefits for branched-chain amino acids (BCAAs), but others show they are ineffective when total protein intake is sufficient. Other substances, such as PQQ, currently have insufficient evidence to support any claims regarding athletic performance. Overall, the effectiveness of most supplements is limited by small sample sizes or short study durations. While a few compounds provide clear benefits, many products marketed for performance lack rigorous clinical backing or produce inconsistent results across different populations.

AI-generated overview based on research evidence. Not medical advice.

This page is generated from AI-analyzed evidence summaries. Evidence strength ratings are based on the quality and quantity of available research, not guaranteed effectiveness. Always consult a healthcare provider before using supplements for any health condition.

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