Supplements for Performance

Performance: 40 compounds are used here, 18 of them at evidence level A. The most used is Caffeine. Between them there are 203 documented interactions — which is why the order and timing of a stack matters as much as the choice.

40 compounds

203 interactions

18 evidence A

Where the evidence is strongest

Ranked by popularity, with what each one actually does

Caffeine

Focus enhancement & performance boost

100-400mg Morning or pre workout Evidence A Very high absorption

Creatine Monohydrate

Strength & power enhancement

3-5g Post workout with carbs Evidence A Very high absorption

Whey Protein

Muscle growth & recovery

25-75g Post workout and between meals Evidence A Very high absorption

Calcium

Bone health & muscle function

1,000-1,200 mg Divided doses with meals Evidence A Low absorption

Magnesium Glycinate

Superior absorption sleep & muscle support

200-600 mg Evening with or without food Evidence A Very high absorption

What these are, chemically

6 types

Amino Acids 18 Compounds 7 Botanicals 6 Minerals 4 Proteins & Peptides 3 Vitamins 2

Most searched here

what people in this group actually look up

Creatine Monohydrate Strength & power enhancement 3-5g A 95% Calcium Bone health & muscle function 1,000-1,200 mg A 30% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Whey Protein Muscle growth & recovery 25-75g A 95% Creatine HCL Enhanced muscle building 1.5-3g B 98% Oregano Oil Powerful respiratory antimicrobial 100-300mg B 85%

Which form to buy

the question people actually search

Best form of Magnesium 6 forms Magnesium L-Threonate · 95% Best form of Creatine 2 forms Creatine HCL · 98% Best form of Calcium 4 forms Calcium Citrate · 45% Best form of Vitamin C 8 forms Vitamin C (Liposomal) · 95% Best form of Protein 2 forms Whey Protein · 95%

Choosing between forms

Same compound, different absorption

Creatine HCL vs Creatine Monohydrate 98% · 95% Casein Protein vs Whey Protein 85% · 95%

All 40 compounds

dose · evidence · documented interactions

Caffeine Focus enhancement & performance boost 100-400mg A 5 Creatine Monohydrate Strength & power enhancement 3-5g A 5 Whey Protein Muscle growth & recovery 25-75g A 5 Calcium Bone health & muscle function 1,000-1,200 mg A 6 Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 5 Casein Protein Sustained muscle protection & growth 25-50g A 5 Beta-Alanine Muscular endurance & fatigue resistance 3-5g A 5 Keratin Hair repair & strengthening Topical application B 5 Creatine HCL Enhanced muscle building 1.5-3g B 5 L-Citrulline Athletic performance & circulation 3-8g A 5 BCAA (Branched-Chain Amino Acids) Muscle recovery & protein synthesis 10-20g B 5 L-Leucine Muscle protein synthesis & recovery 2.5-10g A 5 L-Isoleucine Muscle energy & endurance support 1-6g A 5 Citrulline Malate Pre-workout performance & pumps 6-8g A 4 Bamboo Silica Hair & nail strengthening 5-40mg B 5 Beetroot Nitrates Athletic performance & endurance 300-600 mg nitrates A 6 EAA (Essential Amino Acids) Complete muscle protein synthesis 10-30g A 5 Sea Salt Electrolyte balance & hydration 1/4-1 tsp depending on losses A 5 Rhodiola Rosea Mental performance & fatigue relief 200-400mg A 5 L-Glutamine Gut health & muscle recovery 5-15g A 5 L-Valine Muscle coordination & mental vigor 1-6g A 5 Arginine AKG Strength & muscle pumps 8-15g B 5 ZMA (Zinc + Magnesium + B6) Sleep & recovery enhancement ZMA formula before bed B 6 Oregano Oil Powerful respiratory antimicrobial 100-300mg B 5 Vitamin C (Magnesium Ascorbate) Gentle vitamin C + muscle support 500-2000 mg A 5 Coconut Water Natural hydration & electrolytes 8-16 fl oz B 5 Eleuthero (Siberian Ginseng) Endurance & stress adaptation 300-800mg B 5 L-Aspartic Acid Energy production & athletic performance 2-6g B 5 HMB (β-Hydroxy β-Methylbutyrate) Muscle protection & recovery 3g B 5 Choline (CDP-Choline) Clinical brain health & recovery 250-1000 mg B 5 Tart Cherry Extract Natural recovery & sleep support 240-480ml juice or equivalent B 5 Acetyl-L-Carnitine Brain energy & cognitive support 1000-3000mg B 5 L-Alanine Glucose metabolism & muscle energy 2-6g B 5 Watermelon Juice Natural citrulline & hydration 400-600ml B 5 Cordyceps Energy & athletic performance 500-3000mg B 5 Glycerol Hyperhydration & heat performance 1-1.5g/kg body weight B 5 Agmatine Sulfate Enhanced pumps & nitric oxide 500-1500mg C 5 L-Carnosine Muscle buffering & cellular protection 500-2000mg C 5 L-Norvaline Pump extension & NO sustainability 100-300mg C 5 Myostatin Inhibitors Muscle growth & myostatin inhibition Variable by compound C 6

Common questions

What are the best supplements for performance?

By usage and evidence: Caffeine, Creatine Monohydrate, Whey Protein. 18 compounds here carry evidence level A, meaning the effect was studied directly rather than inferred.

How many supplements for performance can you take at once?

There is no fixed limit, but every added compound multiplies possible interactions. The compounds on this page have 203 documented interactions between them — check a pair before stacking it.

How long until supplements for performance start working?

Depends on the compound. Each page lists first effects and peak benefit windows separately, because the two differ by weeks for most compounds.