Complete List of Evidence-Based Supplements

Written By Ben Petersen

Intro

When it comes to supplements, the options can be overwhelming. From muscle-building powders to immune-boosting vitamins, it’s hard to know what truly works and what’s just hype. That’s why I’ve created this comprehensive guide to the best supplements backed by solid, high-quality research. Whether you’re looking to enhance performance, support recovery, or fill nutritional gaps, this list has got you covered.

In this resource, we’ll dive into key supplements like whey protein, creatine, and fish oil, explaining their proven benefits and how they fit into your fitness routine. I’ve also included lesser-known but equally powerful options like magnesium and probiotics to help you optimize your health from the inside out. Plus, each recommendation is backed by science, so you can feel confident about what you’re putting into your body.

Ready to take your fitness and nutrition to the next level? Let’s break down the supplements that actually work—and why they deserve a place in your routine.

1. Whey Protein

For me personally I use Kaged Protein Isolate Elite you can use code: BEN for a discount if you’d like to pick it up.

2. Creatine

  • What It Is: A compound used for energy during high-intensity exercise.

  • Benefits:

    • Increases strength and power .

    • Promotes muscle mass over time .

  • How to Use: 3-5 grams daily; optional loading phase of 20g/day for 5-7 days.

  • Sources: 4. Creatine supplementation benefits 5. Creatine and muscle mass

For creatine I also would recommend Kaged especially since they are 3rd party tested here’s the link to their Creatine Monohydrate Elite also code: BEN for a discount as well. :)

3. Pre-Workout

On instagram I actually have built a quiz to direct you on the best pre workout for you. Just head over to instagram and message me the word “Pre” and I’ll send you the quiz!

4. Stimulant-Free Pre-Workout

  • Key Ingredients to Look For: L-Citrulline, Creatine, Beta-Alanine.

  • Benefits:

    • Increases blood flow and muscle pumps without stimulants.

  • How to Use: 1 serving 20-30 minutes before exercise.

  • Source: 8. Non-stimulant pre-workouts

Ditto here on the pre workout quiz on my instagram @dr.benpetersen.

5. Beta-Alanine

  • What It Is: An amino acid that buffers lactic acid in muscles.

  • Benefits:

    • Improves endurance during high-intensity workouts.

  • How to Use: 2-5 grams daily.

  • Source: 9. Beta-alanine for endurance

6. Magnesium

  • What It Is: A mineral crucial for muscle and nerve function.

  • Benefits:

    • Supports muscle relaxation and sleep quality .

  • How to Use: 300-400 mg daily.

  • Source: 10. Magnesium’s role in exercise

7. Electrolytes

  • What They Are: Minerals (sodium, potassium, magnesium, calcium) vital for hydration and muscle function.

  • Benefits:

    • Prevents cramps and maintains fluid balance.

  • How to Use: During or after exercise, especially in hot conditions.

  • Source: 11. Electrolytes and hydration

Here I would recommend Hydration by Kaged like always code: BEN.

8. Fish Oil (Omega-3s)

9. Vitamin D

  • What It Is: A fat-soluble vitamin important for bone and immune health.

  • Benefits:

    • Promotes bone health and immune function.

  • How to Use: 1,000-2,000 IU daily, best taken with a meal.

  • Sources: 14. Vitamin D for bone health 15. Vitamin D and immunity

10. Multivitamins

  • What They Are: A combination of vitamins and minerals to fill dietary gaps.

  • Benefits:

    • Provides essential nutrients.

  • How to Use: 1 serving daily with a meal.

  • Source: 16. Multivitamin use and health outcomes

11. Zinc

  • What It Is: A trace mineral that supports immune health and recovery.

  • Benefits:

    • Strengthens immune system .

  • How to Use: 8-11 mg daily with meals.

  • Source: 17. Zinc and the immune system

12. Probiotics

  • What They Are: Beneficial bacteria that improve gut health and digestion.

  • Benefits:

    • Enhances digestive health and immune function .

  • How to Use: 1-10 billion CFUs daily.

  • Source: 18. Probiotics and gut health

13. Ashwagandha

  • What It Is: An adaptogenic herb used for stress management and recovery.

  • Benefits:

    • Reduces stress and cortisol levels .

  • How to Use: 300-600 mg daily.

  • Source: 19. Ashwagandha and stress

14. Greens Products*

  • What They Are: Powders or capsules containing a blend of vegetables and fruits.

  • *Clarification: Greens supplements cannot replace whole foods but can help fill gaps in diets lacking fruits and vegetables .

  • How to Use: 1-2 scoops daily, mixed with water or smoothies.

  • Source: 20. Greens powders and nutritional value

Reference List:

  1. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2017). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Journal of the International Society of Sports Nutrition, 14(1), 53. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7078531/

  2. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://pubmed.ncbi.nlm.nih.gov/29537966/

  3. Astbury, N. M., Taylor, M. A., & Macdonald, I. A. (2014). Lack of energy compensation over 4 days when white bread is replaced by a higher protein version. Appetite, 83, 114-120. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

  4. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

  5. Volek, J. S., & Rawson, E. S. (2004). Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition, 20(7-8), 609-614. https://pubmed.ncbi.nlm.nih.gov/12701815/

  6. Gonzalez, A. M., Trexler, E. T. (2020). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 34(5), 1480-1495. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5903840/

  7. Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., ... & Antonio, J. (2010). International Society of Sports Nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5. https://pubmed.ncbi.nlm.nih.gov/17465591/

  8. Jagim, A. R., Jones, M. T., Wright, G. A., & Oliver, J. M. (2018). Effects of pre-workout supplements on muscular endurance and perceived fatigue. Journal of Strength and Conditioning Research, 32(3), 875-888. https://pubmed.ncbi.nlm.nih.gov/30281374/

  9. Trexler, E. T., Smith-Ryan, A. E., & Stout, J. R. (2015). The impact of beta-alanine supplementation on performance: A meta-analysis. Journal of the International Society of Sports Nutrition, 12(1), 30. https://pubmed.ncbi.nlm.nih.gov/28553707/

  10. Nielsen, F. H. (2014). Magnesium deficiency and increased inflammation: Current perspectives. Journal of Inflammation Research, 7, 67-73. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4185956/

  11. Shirreffs, S. M. (2003). The importance of good hydration for work and exercise performance. Nutrition Reviews, 61(8), S92-S94. https://pubmed.ncbi.nlm.nih.gov/12494063/

  12. Mozaffarian, D., Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067. https://pubmed.ncbi.nlm.nih.gov/26194997/

  13. Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms, and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1851(4), 469-484. https://pubmed.ncbi.nlm.nih.gov/25095880/

  14. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3968073/

  15. Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 12(1), 236. https://pubmed.ncbi.nlm.nih.gov/29715589/

  16. Fortmann, S. P., Burda, B. U., Senger, C. A., Lin, J. S., & Whitlock, E. P. (2013). Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: A systematic evidence review for the U.S. Preventive Services Task Force. Annals of Internal Medicine, 159(12), 824-834. https://pubmed.ncbi.nlm.nih.gov/27343282/

  17. Prasad, A. S. (2014). Zinc is an antioxidant and anti-inflammatory agent: Its role in human health. Frontiers in Nutrition, 1, 14. https://pubmed.ncbi.nlm.nih.gov/28720392/

  18. Sanders, M. E., Merenstein, D. J., Reid, G., Gibson, G. R., & Rastall, R. A. (2013). Probiotics and prebiotics in intestinal health and disease: From biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 10(12), 691-701. https://pubmed.ncbi.nlm.nih.gov/26633578/

  19. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. https://pubmed.ncbi.nlm.nih.gov/23439798/

  20. Bailey, R. L., West Jr, K. P., & Black, R. E. (2015). The epidemiology of global micronutrient deficiencies. Annals of Nutrition and Metabolism, 66(Suppl. 2), 22-33. https://pubmed.ncbi.nlm.nih.gov/28849691/

Ben Petersen
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