Best Supplements for Reduced Rating of Perceived Exertion
Ranked by research evidence. Compare 5 supplements across 9 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Very low evidence3 studies
Across 3 studies, 2 reported beneficial effects (1 moderate, 1 small) and 1 reported a neutral effect on perceived exertion, indicating a predominantly small-to-moderate benefit. The most-studied population is athletes, and the median study duration across reporting studies was 28 days. Evidence is limited by the small number of studies available.
Dose: 2.4 g·day⁻¹ - Very low evidence3 studies
Across 3 randomized controlled trials, beta-alanine supplementation showed neutral effects on rating of perceived exertion (RPE), with all studies reporting small effect sizes and no statistically significant findings. The most studied dose was 6.4 g/day, and the median study duration was 18 days. All studies were conducted in athlete populations, though one studied acute high-dose loading rather than chronic supplementation.
Dose: 6.4 g/day or 5 g four times daily (loading protocol)
- Very lowRhodiolaAcross 3 studies, 2 reported beneficial effects (1 moderate, 1 small) and 1 reported a neutral effect on perceived exertion, indicating a predominantly small-to-moderate benefit. The most-studied population is athletes, and the median study duration across reporting studies was 28 days. Evidence is limited by the small number of studies available. · Dose: 2.4 g·day⁻¹2 beneficial1 neutral3 studies
- Very lowBeta-AlanineAcross 3 randomized controlled trials, beta-alanine supplementation showed neutral effects on rating of perceived exertion (RPE), with all studies reporting small effect sizes and no statistically significant findings. The most studied dose was 6.4 g/day, and the median study duration was 18 days. All studies were conducted in athlete populations, though one studied acute high-dose loading rather than chronic supplementation. · Dose: 6.4 g/day or 5 g four times daily (loading protocol)3 neutral3 studies