You’re probably wasting money on at least one supplement.
We read the research so you don’t have to. Find out which of yours actually work, in about a minute.
Think you can spot the fake?
We show you a supplement and what it’s sold for. You call it. It’s harder than it looks.
Beta-alanine for high-intensity efforts of about 1–4 minutes
These actually work.
The short list. Big reviews of many trials agree.
Probably worth it.
Good trials, some open questions.
Ashwagandha
for health
Likely works
BCAAs
for recovery
Likely works
Citrulline malate / L-citrulline
for high intensity
Likely works
Collagen peptides
for recovery
Likely works
Dietary nitrate
for endurance
Likely works
Omega-3
for recovery
Likely works
Tart cherry
for recovery
Likely works
Taurine
for endurance
Likely worksstudies read so you don’t have to
marketing claims that fell apart under the research
supplements that failed at everything they’re sold for
Save your money.
Sold hard. Shown to do little or nothing for what they claim.
Conjugated linoleic acid
Sold for fat loss
Unclear
D-aspartic acid
Sold for raises testosterone in untrained men
Unclear
Fenugreek extract
Sold for raises testosterone
Unclear
Garcinia cambogia
Sold for weight and fat loss
Unclear
Glutamine
Sold for recovery and soreness
Unclear
Green tea extract
Sold for fat loss
Unclear
HMB
Sold for strength in untrained beginners
Unclear
L-carnitine
Sold for fat loss
Unclear
Multivitamin / multimineral
Sold for long-term health (cancer, heart disease, lifespan)
Unclear
Tribulus terrestris
Sold for erectile function
Unclear
Vitamin D
Sold for strength in people who are vitamin D deficient
Unclear
ZMA
Sold for testosterone in people who are zinc deficient
UnclearRaspberry ketones
Sold for fat loss
Doesn’t workHow we judge.
Big reviews of many trials agree it helps.
Good trials point the same way, with some doubts.
Too little or too mixed to say. Don’t buy for this.
Tested properly, and it didn’t help.
Every claim is judged on human trials only. Read the full method.
Evidence map
Every supplement we have reviewed, against every goal it is marketed for. Each cell is the best grade for that pairing; select it to read the claim. Empty means nobody claims it.
| Supplement | Strength | Muscle gain | Endurance | High intensity | Fat loss | Testosterone | Recovery | Health | Sleep |
|---|---|---|---|---|---|---|---|---|---|
| Beta-alanine | · | · | · | · | · | ||||
| Caffeine | · | · | · | · | · | ||||
| Creatine monohydrate | · | · | · | · | |||||
| Protein powder | · | · | · | · | · | · | |||
| Sodium bicarbonate | · | · | · | · | · | · | |||
| Ashwagandha | · | · | · | ||||||
| BCAAs | · | · | · | · | · | · | · | ||
| Citrulline malate / L-citrulline | · | · | · | · | · | ||||
| Collagen peptides | · | · | · | · | · | · | · | ||
| Dietary nitrate | · | · | · | · | · | · | |||
| Omega-3 | · | · | · | · | · | ||||
| Tart cherry | · | · | · | · | · | · | · | ||
| Taurine | · | · | · | · | · | · | · | ||
| Conjugated linoleic acid | · | · | · | · | · | · | · | ||
| D-aspartic acid | · | · | · | · | · | · | · | ||
| Fenugreek extract | · | · | · | · | · | · | |||
| Garcinia cambogia | · | · | · | · | · | · | · | · | |
| Glutamine | · | · | · | · | · | · | |||
| Green tea extract | · | · | · | · | · | · | · | · | |
| HMB | · | · | · | · | · | · | · | ||
| L-carnitine | · | · | · | · | · | · | |||
| Multivitamin / multimineral | · | · | · | · | · | · | · | ||
| Tribulus terrestris | · | · | · | · | · | · | |||
| Vitamin D | · | · | · | · | · | · | · | ||
| ZMA | · | · | · | · | · | · | |||
| Raspberry ketones | · | · | · | · | · | · | · | · |
Know what’s really in your cabinet.
Tick what you take. Get a keep, drop and add list for your goal, with the money you’d save.
Check my stack