Exercise

Nutrients connected to Exercise

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Pre-Workout SupplementsPreliminary or mixed

  The products are meant to be used around exercise; benefits are small and ingredient-specific.

• CreatineClinically supported

  The benefit is mainly for short, repeated high-intensity exercise.

• Beta-alaninePreliminary or mixed

  Any benefit shows up with hard exercise; it does not replace training. Trials suggest effects are larger alongside high-intensity interval training.

• Creatine HCl (Hydrochloride)Preliminary or mixed

  Short sprint-training trial found gains with creatine forms over placebo.

• Bone Health FormulasClinically supported

  In the Cochrane falls review, group and home exercise programs reduced falls, which vitamin D overall did not.

• Energy and Focus BlendsClinically supported

  Caffeine on its own has trial support for exercise performance; energy drinks also appear in sport, but the extra ingredients are not shown to help.

• IronDeficiency link

  MedlinePlus lists long-distance runners among people at higher risk of low iron.

• BCAAs (leucine, isoleucine, valine)Preliminary or mixed

  BCAAs are studied around hard exercise; soreness benefits appeared mainly in trained people.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  Quercetin studies looked at soreness and endurance after hard exercise, mostly in young men; effects were small.

• Sports & Electrolyte DrinksPreliminary or mixed

  Used before, during and after exercise; ACSM stresses individual sweat losses vary.

• Beet JuicePreliminary or mixed

  Beet juice shots before exercise slightly raised peak oxygen uptake in pooled studies; results varied by fitness level.

• Black Ginger (Krachai Dum)Preliminary or mixed

  Trials tested fitness measures in people who trained or were active; product-specific.

• Magnesium Creatine ChelatePreliminary or mixed

  Trials tested short, high-intensity efforts.

• Creatine GummiesPreliminary or mixed

  The gummy trial involved athletes in a high-intensity sport; results are from one small group.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  Tendon, muscle and gut studies gave collagen around exercise; results vary by outcome.

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