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My supplement stack

Pick a goal: the supplements that serve it appear ranked by level of evidence, with their dosage and when to take them.

Goal
Supplements for this goal

Ranked by level of evidence, then by number of studies referenced — not by popularity.

  • AshwagandhaStrong23 studies

    300 to 600 mg of standardised root extract per day

    StressSleep
  • GlutamineStrong20 studies

    5 to 10 g a day

    RecoveryDigestion
  • Whey proteinStrong8 studies

    1.6 to 2.2 g of protein per kg of body weight per day (from all sources combined)

    MuscleRecovery
  • Citrulline malateModerate17 studies

    6 to 8 g before training

    Endurance
  • Creatine monohydrateModerate5 studies

    3 to 5 g a day, at any time of day

    MuscleCognition
  • Beta-alanineLimited15 studies

    3.2 to 6.4 g per day, taken in several doses

    EnduranceMuscle
  • BCAA / Essential amino acidsLimited7 studies

    5 to 10 g before or during training

    MuscleRecovery

My stack

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No supplement replaces a balanced diet and regular training. Ask a healthcare professional before starting any supplementation, especially if you are on medication or pregnant.