Evidence-based supplements
The short list of supplements actually backed by evidence — what they are, how much to take and when.
1 min read
Written & reviewed by Ricardo Tapia·Last updated
Supplements are optional — not essential. The ones backed by evidence:
| Supplement | Dose | When |
|---|---|---|
| Creatine monohydrate | 5 g/day | Any time, daily |
| Whey protein | 20–30 g | To hit your protein target |
| Caffeine | 100–200 mg | Pre-workout (3–4×/week to avoid tolerance) |
| Multivitamin | per label | With breakfast |
| Melatonin | 5 mg | Before sleep |
Food first. Supplements fill gaps — they don't replace calories, protein or sleep.
Sources & references
- Maughan RJ, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455.
- Kerksick CM, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38.
Educational content only. Not medical advice — consult a professional for your situation.