Endurance Support

Nutrients connected to Endurance Support

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.

• Beta-alaninePreliminary or mixed

  Small average benefit in healthy adults for efforts of about 1 to 4 minutes; little clear benefit under 1 minute and evidence beyond about 25 minutes is limited.

• Black Ginger (Krachai Dum)Preliminary or mixed

  Adult and adolescent trials reported better timed-run or VO2max results; small and product-specific.

• Pre-Workout SupplementsPreliminary or mixed

  Caffeine has the most consistent endurance results; evidence is for the single ingredient, not blends.

• Energy and Focus BlendsClinically supported

  Caffeine on its own is supported for exercise performance by a sports-nutrition position stand; this does not transfer to taurine, B vitamins or herbs in a blend.

• CreatinePreliminary or mixed

  Benefit is clearest for short, repeated high-intensity efforts; evidence for longer endurance exercise is less consistent.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  A 2011 meta-analysis found a trivial to small benefit of quercetin on endurance capacity.

• JiaogulanPreliminary or mixed

  In one trial a specific extract was linked to higher VO2 max; one trial, healthy adults only.

• CordycepsPreliminary or mixed

  Results are mixed: a small pilot in older adults was positive, a trial in trained cyclists was null and a review of younger adults found inconsistent results.

• Sports & Electrolyte DrinksPreliminary or mixed

  A meta-analysis found a small average benefit in aerobic endurance, with a wide range of results.

• Energy DrinksPreliminary or mixed

  Improved endurance tests after acute intake in a meta-analysis.

• Beet JuicePreliminary or mixed

  A 2026 pooled analysis found a small gain in peak oxygen uptake with beet juice, clearer in active adults than in highly trained athletes.

• Royal JellyPreliminary or mixed

  A systematic review and a small crossover trial in athletes suggest lower lactate and longer time to exhaustion; small studies.

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