Proven Stack
13 supplements · Works or likely works

These actually work.

Every one has strong human evidence for at least one goal. Pick yours below, or open one to see the papers.

Small scoop in a pile of white powder on a black surface

Beta-alanine

Works

For high intensity

4–6 g/day20 papers
Roasted coffee beans in a white ceramic bowl, seen from above

Caffeine

Works

For endurance · strength · high intensity

3–6 mg/kg22 papers
Grey scoop of white powder resting on a bed of white powder

Creatine monohydrate

Works

For strength · muscle gain · high intensity

3–5 g/day27 papers
Tipped scoop spilling beige protein powder on a cream surface

Protein powder

Works

For muscle gain · strength

20–40 g/serving27 papers
White powder spilling from a ramekin beside a ceramic spoon on grey stone

Sodium bicarbonate

Works

For high intensity · strength · endurance

0.2–0.3 g/kg21 papers
Pile of tan herbal root powder on a white surface

Ashwagandha

Likely works

For health · sleep

600 mg/day19 papers
Unlabelled beige capsules on a white surface beside thin green stems

BCAAs

Likely works

For recovery

≈5.6 g14 papers
Half a watermelon, cut face up, on dark fabric

Citrulline malate / L-citrulline

Likely works

For high intensity

6–8 g13 papers
Mound of white powder in a black bowl against a dark background

Collagen peptides

Likely works

For recovery

5–15 g/day9 papers
Close-up of sliced deep red beetroot

Dietary nitrate

Likely works

For endurance · high intensity · strength

8–16 mmol22 papers
Golden fish-oil softgels on a pale mint background

Omega-3

Likely works

For recovery

1–2 g EPA+DHA/day10 papers
Dark red cherries with stems filling the frame

Tart cherry

Likely works

For recovery

30 mL concentrate twice daily7 papers
Two plain unbranded aluminium cans on a pale blue background

Taurine

Likely works

For endurance

1–6 g pre-exercise9 papers
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