What works, what doesn't, and what to look for — a clear-eyed guide to supplements for health and performance.
What to look for
Each entry below describes what the supplement is and what published research reports about it — position stands, consensus statements and official fact sheets, not marketing claims. Every page ends with references linking to the original sources so you can read the evidence yourself.
Top picks
Nine of the most common sports supplements, each summarised from published sources.
Ergogenic aid
Creatine Monohydrate
The most studied sports supplement, covered by the International Society of Sports Nutrition’s published safety and efficacy position stand.
Learn more ↗Ergogenic aid
Protein Powder (Whey & Casein)
Concentrated dairy or plant protein used to reach daily protein targets, covered by the ISSN position stand on protein and exercise.
Learn more ↗Ergogenic aid
Pre-Workout (Multi-Ingredient)
Multi-ingredient pre-workout supplements (MIPS), examined in a peer-reviewed JISSN safety and performance review.
Learn more ↗Ergogenic aid
Caffeine
The most widely used performance stimulant, covered by the International Society of Sports Nutrition’s position stand on caffeine and exercise performance.
Learn more ↗Ergogenic aid
Beta-Alanine
An amino acid that raises muscle carnosine, covered by the International Society of Sports Nutrition’s position stand.
Learn more ↗Ergogenic aid
BCAAs & EAAs
Branched-chain and essential amino acids, examined in a peer-reviewed JISSN review of the evidence in humans.
Learn more ↗Micronutrient
Omega-3 Fish Oil
EPA and DHA fatty acids from fish oil, covered by the NIH Office of Dietary Supplements’ professional fact sheet.
Learn more ↗Micronutrient
Vitamin D
The sunlight vitamin, covered by the NIH Office of Dietary Supplements’ professional fact sheet.
Learn more ↗Hydration
Electrolytes
Sodium, potassium and fluid replacement during exercise, covered by the American College of Sports Medicine’s position stand.
Learn more ↗This section reports what published research says; it is general information, not medical advice. Supplements can interact with medication and conditions — speak to a qualified clinician before adding any, and competitive athletes should choose third-party-tested products.
