By goal
Evidence-Backed Supplements for Athletic Performance
From sprint power to endurance capacity and gym progress, athletic performance is one of the most heavily supplemented goals there is, and also one of the most over-marketed. The good news is that a handful of options are genuinely well proven. Creatine monohydrate is the most evidence-backed performance supplement in existence, and caffeine and beta-alanine also carry strong randomized-trial support for power, fatigue resistance and high-intensity output. A step down, beetroot and dietary nitrate, L-citrulline and ashwagandha show moderate evidence for exercise economy, blood flow or stress-related recovery. Taurine, rhodiola, panax ginseng and spirulina remain preliminary, resting on small or inconsistent studies, and cordyceps shows genuinely mixed results. We also flag the banned and dangerous end of the market honestly: ephedra, anabolic steroids and SARMs. This page is educational, not medical advice; talk to your doctor or pharmacist before starting any supplement.
| Supplement | Evidence for this goal | Typical dose | Key caution | Studies |
|---|---|---|---|---|
| Beta-Alanine | Strong | 3.2–6.4 g/day, split to limit tingling; benefits build over 2–4 weeks. | Safe. | 19 |
| Caffeine | Strong for this goal | 3–6 mg/kg pre-exercise for ergogenic effect; ≤400 mg/day generally safe… | Safe ≤400 mg/day for most adults. | 20 |
| Creatine Monohydrate | Strong | 3–5 g/day. Optional loading: 20 g/day (split) for 5–7 days. | Very safe. | 19 |
| L-Citrulline | Moderate for this goal | 6–8 g citrulline malate (or ~3–4 g pure L-citrulline) ~60 min pre-exerc… | Very safe, well tolerated. | 22 |
| Rhodiola Rosea | Moderate for this goal | 200–600 mg/day standardized to 3% rosavins / 1% salidroside. | Well tolerated. | 17 |
| Ashwagandha | Preliminary for this goal | 300–600 mg/day of root extract (standardized to 5% withanolides), often… | Avoid in pregnancy (traditionally abortifacient) and while breastfeeding. | 18 |
| Panax Ginseng | Preliminary | 200–400 mg/day standardized extract. | Generally safe short-term. | 16 |
| Spirulina | Preliminary | Commonly 1-8 g/day (some trials up to ~10 g/day) of dried Arthrospira,… | Generally well tolerated short-term; mild GI upset, headache, or allergic-type reactions ca… | 16 |
| Taurine | Preliminary for this goal | 1-3 g per day orally; cardiometabolic and obesity trials used 0.5-6 g/d… | Taurine is generally recognized as safe and well tolerated at doses up to ~3 g/day, with th… | 16 |
| Beetroot / Dietary Nitrate | Mixed for this goal | ~6-13 mmol (≈310-800 mg) inorganic nitrate per day, typically as 1-2 co… | Generally well tolerated. | 18 |
| Cordyceps | Mixed | 1–3 g/day of cultivated extract (Cs-4 / Cordyceps militaris). | Generally safe. | 17 |
| Anabolic Steroids (AAS) | Banned / Harmful | No safe non-medical dose. Use only legitimate where prescribed and moni… | ⚠ SERIOUS HARM. | 16 |
| Ephedra / Ephedrine | Banned / Harmful | Banned in dietary supplements (US, 2004). Not recommended for weight lo… | ⚠ Heart palpitations, dangerously high blood pressure, arrhythmias, heart attack, stroke, s… | 16 |
| SARMs | Banned / Harmful | No approved or safe dose — not legal dietary ingredients and not approv… | ⚠ Testosterone suppression, lowered HDL ('good') cholesterol, and drug-induced liver injury… | 20 |