Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in May 2026. Last updated: 18 September 2026.

Sports supplements range from 'useful and well substantiated' (creatine, magnesium, electrolytes, omega 3) to 'marketing with thin substantiation' (most fat burners and 'pump boosters'). We only select supplements for which human research consistently shows a positive effect — no exotic stimulants or substances on doping lists.

On this page Which sports supplements have proven effects? · Our sports subcategories · Frequently asked questions · Combine with · Sources

Which sports supplements have proven effects?

Creatine monohydrate

The most researched sports supplement. 3-5 g per day, all year round, without cycling. Authorised claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise (at 3 g per day). In research it increases phosphocreatine stores in muscles, with 5-15% extra repetitions and strength in explosive exercise (Kreider et al., 2017). Safe for long-term use.

Magnesium

Magnesium contributes to normal muscle function and to normal energy-yielding metabolism (authorised claims). 300-400 mg per day, chelated (bisglycinate) for good tolerability.

Electrolytes

For exercise lasting longer than 60-90 minutes or in the heat: replenishment of sodium, potassium and magnesium. Potassium contributes to normal muscle function and magnesium contributes to electrolyte balance (authorised claims).

Beta-alanine

3-6 g per day increases carnosine levels in muscles; in research this is linked to endurance at high intensity (Trexler et al., 2015). Can cause skin tingling — harmless.

BCAA / EAA

Branched-chain amino acids (leucine, isoleucine, valine) — less critical than previously thought if protein intake is already sufficient. For those who train while fasting, EAA (all essential amino acids) may be more useful than BCAA.

Our sports subcategories

• Creatine — monohydrate — the gold standard
• Sport & Recovery — magnesium, glucosamine, MSM and omega 3 for recovery
• Electrolytes — for long exercise sessions and heat
• Amino Acids — BCAA, EAA, glutamine, glycine
• Pre-workout — caffeine, citrulline and beta-alanine
• Proteins & Meal Replacements — protein supplementation as a basis

Frequently asked questions

Do I really need sports supplements?

For the average recreational athlete, good nutrition is usually sufficient. For those who train 5+ hours a week or have a specific goal, a select number of supplements (creatine, magnesium, omega 3, protein) can make a measurable difference.

Will creatine work for me?

For 70-80% of people, yes — non-responders usually already have a high baseline. The effect is measurable within 2-4 weeks at 3-5 g per day.

Is a loading phase for creatine necessary?

Not necessarily. 20 g/day for 5-7 days speeds up saturation, but 3-5 g/day reaches the same end level after 3-4 weeks — with fewer stomach complaints.

Are pre-workouts safe?

Pre-workouts with caffeine, beta-alanine and citrulline are safe for most people. Avoid products with untested stimulants or stimulants not permitted in the EU (DMHA, DMAA). Always read the label.

Can I combine BCAA and a protein shake?

You can, but with sufficient protein intake (1.6-2.2 g/kg), BCAA on top adds little. In that case, invest in a good protein source instead.

Combine with other categories

Sports supplements work best in a broader framework:

• Sport & Nutrition — the main category
• Sport & Recovery — for magnesium, glucosamine, MSM
• Proteins & Meal Replacements — protein contributes to a growth in muscle mass
• Sleep & Relaxation — recovery starts at night
• Energy & Fatigue — for those who train while chronically tired

Sources & references

• Kreider et al. (2017) — ISSN position stand on creatine (J Int Soc Sports Nutr)
• Trexler et al. (2015) — ISSN position stand on beta-alanine
• Regulation (EU) 432/2012 — claims for creatine, magnesium, potassium and protein
• Helms et al. (2018) — Nutrition for natural bodybuilding contest preparation

Disclaimer: This text is for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt, always consult your doctor or an orthomolecular therapist.