Creatine, beta-alanine, caffeine, nitrates and the rest ranked by trial quality and effect size, with dosing, timing and third-party testing status stated.
Skin synthesis of vitamin D drops in winter. A 2017 meta-analysis found fewer respiratory infections with supplements, mostly in people who started deficient.
Beet juice, beetroot powder and sodium nitrate all deliver the same ion. The evidence for endurance gains is real but narrower than the marketing suggests.
How long before a lift to take caffeine, why the answer varies so much between people, and what the pharmacology actually shows.
Most pills in the cabinet have thin evidence behind them. A few do not, and the difference matters.
NIH reviewers found no supplement proven effective for weight loss, with one qualified exception for green tea catechins. What the evidence and the risks look like.
Most lifters already get enough BCAAs from whole protein. See what the research says about leucine, muscle growth, DOMS, and the cases where BCAAs earn a spot.