Best Supplements for Improved Physical Performance
Ranked by research evidence. Compare 7 supplements across 10 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Low evidence4 studies
Across 4 studies, beta-alanine supplementation for improved physical performance shows a mixed effect, with 2 studies reporting small beneficial effects and 2 reporting small neutral effects. The most studied dose was 6.4 g/day for 28 days in one trial showing significant benefit, while another used a single high dose of 45 mg/kg with no effect. The evidence suggests small benefits in some athletic and military populations, but results are inconsistent.
Dose: 6.4 g/day (over 4 weeks) or 45 mg/kg (single dose)
7 supplements
- LowBeta-AlanineAcross 4 studies, beta-alanine supplementation for improved physical performance shows a mixed effect, with 2 studies reporting small beneficial effects and 2 reporting small neutral effects. The most studied dose was 6.4 g/day for 28 days in one trial showing significant benefit, while another used a single high dose of 45 mg/kg with no effect. The evidence suggests small benefits in some athletic and military populations, but results are inconsistent. · Dose: 6.4 g/day (over 4 weeks) or 45 mg/kg (single dose)2 beneficial2 neutral4 studies