Scientifically proven supplements that work

There are several supplements that have been scientifically proven to work. One of the most popular is Creatine, a supplement that has over 45 scientific studies proving its effectiveness in building muscle & strength. Another widely popular supplement is Beta-alanine, which is relatively new but quickly gaining popularity.

The list below contains 5 other supplements that have also been scientifically proven to work. The listed benefits do not include the overall health benefits of each supplement.

#1 Creatine

-Builds muscle & strength by initiating the ATP-PC energy system, allowing for increased production of adenosine triphosphate (ATP).

-Prevents oxidative damage by increasing cellular glutathione levels.

-Increases exercise performance in successive bursts of short-term, high-intensity exercise by regenerating ATP stores.

Supplement type: Powder (Creatine Monohydrate)

#2 Beta-Alanine

-Prevents lactic acid build-up by increasing the carnosine levels in muscle cells. Lactic acid is what causes that burning sensation when doing an intense exercise such as sprinting or weightlifting.

-Increases strength by increasing calcium ion release in muscles, resulting in more cross-bridges and a greater muscle contraction (1).

Supplement type: Powder (Beta-Alanine)

#3 Whey Protein

-Optimal source of protein for building new muscle tissue and improving muscle recovery (2).

-Contains a high amount of leucine, an amino acid that stimulates muscle protein synthesis and inhibits its breakdown (3).

Supplement type: Powder (Whey Protein)

#4 Green Tea Extract

-Increases metabolic rate by stimulating the fat burning process and increasing levels of norepinephrine (4).

-Caffeine in green tea extract increases fat oxidation and free fatty acid release (5).

Supplement type: Powder (Green Tea Extract)

#5 Multi-Vitamin/Multi-Mineral Supplement

-Contains all the essential vitamins & minerals.

-Most don't contain enough Vitamin D, which is associated with decreased risk of cancer, cardiovascular disease, diabetes, autoimmune diseases, etc.

-Vitamin D is also associated with increased testosterone production by up to 32% in both young and old men (6).

Supplement type: Pills/Capsules (Multi-Vitamin)

#6 Whey Protein Isolate

-Contains 90% protein, making it a more efficient source of protein compared to whey concentrate which only contains 60% protein.

Supplement type: Powder (Whey Protein Isolate)

#7 Eurycoma Longifolia

-Also known as Tongkat Ali, is an herb native to Indonesia, Malaysia, and Thailand. It has been commonly used in traditional medicine.

-Scientifically proven to increase testosterone by 42-61% in infertile men (7).

-Also shows effectiveness at preventing osteoporosis, bone fractures, and increasing muscle mass (8).

Supplement type: Powder (Eurycoma Longifolia)

#8 HMB

-Suppresses protein breakdown and stimulates protein synthesis (9).

-Decreases muscle damage and soreness after exercise (10).

Supplement type: Powder (HMB)

#9 ZMA

-Magnesium and zinc work together to increase testosterone levels, while vitamin B6 helps to convert that T into a more bioavailable form (11).

-Zinc and magnesium are also involved in regulating cortisol levels (12).

Supplement type: Pills/Capsules (ZMA)

#10 Glucosamine Sulfate

-Increases collagen synthesis, which is needed for creating new ligaments, tendons, and cartilage.

-Decreases joint discomfort by decreasing prostaglandin E2 and leukotriene B4. These are inflammatory mediators produced by the body in response to joint damage (13).

Supplement type: Pills/Capsules (Glucosamine Sulfate)

#11 Royal Jelly

-Royal jelly is a honey bee secretion that contains 10% of all the proteins found in the beehive (14).

-Increases testosterone, growth hormone and insulin-like growth factor 1 (IGF-1), all of which are anabolic hormones that promote muscle growth (15).

Supplement type: Powder (Royal Jelly)

#12 Whey Protein Concentrate

-Provides more methionine than whey isolate, which is needed to produce glutathione (16).

-Glutathione is the body's most powerful antioxidant and is found in every cell.

Supplement type: Powder (Whey Protein Concentrate)

#13 Saw Palmetto

-Blocks the conversion of testosterone to dihydrotestosterone (DHT), which is known to cause baldness and prostate enlargement (17).

-Prevents cancer by inhibiting cell division in already cancerous cells. This helps stop them from growing further and spreading throughout the body (18).

Supplement type: Pills/Capsules (Saw Palmetto)

#14 Urtica Dioica

-Stimulates the immune system and increases antioxidation (19).

-Can be used as a natural remedy for arthritis. If taken for this purpose, it is best to take with bromelain which helps increase absorption (20).