Check a pair

Supplements for Performance

Performance: 48 compounds are used here, 21 of them at evidence level A. The most used is Caffeine. Between them there are 246 documented interactions — which is why the order and timing of a stack matters as much as the choice.

0 compounds
0 interactions
0 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 99% absorbed

Creatine Monohydrate

Strength & power enhancement

3-5g Post workout with carbs Evidence A 95% absorbed

Whey Protein

Muscle growth & recovery

25-75g Post workout and between meals Evidence A 95% absorbed

Calcium

Bone health & muscle function

1,000-1,200 mg Divided doses with meals Evidence A 30% absorbed

What these are, chemically

7 types
Amino Acids 18 Compounds 10 Botanicals 8 Minerals 4 Proteins & Peptides 3 Vitamins 3 Blends & Formulas 2

Choosing between forms

Same compound, different absorption
Magnesium Glycinate vs ZMA (Zinc + Magnesium + B6) 90% · 75% Creatine HCL vs Creatine Monohydrate 98% · 95% Casein Protein vs Whey Protein 85% · 95%

All 48 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 Biotin (Hair Health) Hair growth & nail strength 2500-10000mcg B 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 Electrolyte Blend Hydration & electrolyte balance As needed during exercise A 5 Beta-Alanine Muscular endurance & fatigue resistance 3-5g A 5 Keratin Hair repair & strengthening Topical application B 5 BCAA (Branched-Chain Amino Acids) Muscle recovery & protein synthesis 10-20g B 5 Creatine HCL Enhanced muscle building 1.5-3g B 5 L-Citrulline Athletic performance & circulation 3-8g A 5 L-Leucine Muscle protein synthesis & recovery 2.5-10g A 5 Nail Formula Complex Complete nail health & strength 1-2 capsules B 5 Bamboo Silica Hair & nail strengthening 5-40mg B 5 Beetroot Nitrates Athletic performance & endurance 300-600 mg nitrates A 6 Citrulline Malate Pre-workout performance & pumps 6-8g A 4 EAA (Essential Amino Acids) Complete muscle protein synthesis 10-30g A 5 L-Isoleucine Muscle energy & endurance support 1-6g 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 Arginine AKG Strength & muscle pumps 8-15g B 5 L-Valine Muscle coordination & mental vigor 1-6g A 5 Schisandra Berry Stress adaptation & performance 500-1500mg A 5 Phenylpiracetam Focus enhancement & physical performance 100-200mg B 5 Ginseng for Endurance Athletic performance & energy 200-600 mg B 6 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 HMB (β-Hydroxy β-Methylbutyrate) Muscle protection & recovery 3g B 5 L-Aspartic Acid Energy production & athletic performance 2-6g 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 Agmatine Sulfate Enhanced pumps & nitric oxide 500-1500mg C 5 Carnosine for Muscle Muscle performance & pH buffering 1-3 grams A 6 Glycerol Hyperhydration & heat performance 1-1.5g/kg body weight B 5 L-Carnosine Muscle buffering & cellular protection 500-2000mg C 5 D-Ribose for Muscle Muscle energy & ATP production 5-15 grams B 6 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. 21 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 246 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.