Supplement Stack Guide — Evidence-Based Rankings
Complete evidence-based guide to performance supplements ranked by scientific evidence quality. Includes daily dose recommendations, optimal timing, and stacking advice for muscle gain, fat loss, and endurance performance.
Supplement Evidence Rankings
| Supplement | Evidence | Goal | Daily Dose | Best Timing |
|---|---|---|---|---|
| Creatine Monohydrate | A | Strength, muscle, endurance | 3–5g | Any time (consistency > timing) |
| Caffeine | A | Performance, fat loss, focus | 3–6 mg/kg BW | 30–60 min pre-workout |
| Whey Protein | A | Muscle gain, fat loss, recovery | When food protein is insufficient | Post-workout or any meal |
| Vitamin D3 | A | Muscle function, immunity, hormones | 1000–4000 IU | Morning with fat-containing meal |
| Omega-3 (EPA+DHA) | A | Inflammation, joint health, MPS | 2–4g EPA+DHA | With largest meal |
| Beta-Alanine | B | Muscular endurance (60–240s efforts) | 3.2–6.4g | Split doses (reduces tingling) |
| Citrulline Malate | B | Endurance, blood flow, reduced soreness | 6–8g | 60 min pre-workout |
| Magnesium (glycinate/malate) | B | Sleep, recovery, muscle function | 200–400mg elemental Mg | Evening |
| Ashwagandha (KSM-66) | B | Cortisol reduction, strength, recovery | 300–600mg KSM-66 | Evening or with meals |
| Zinc (bisglycinate) | B | Testosterone (if deficient), immunity | 15–30mg elemental Zn | With meals (reduces nausea) |
| Casein Protein | B | Overnight MPS, appetite control | 30–40g | Before sleep |
| HMB (free acid) | C | Muscle retention during deficit | 3g | Pre-workout |
| L-Carnitine | C | Fat oxidation, recovery | 2–3g | With carbohydrates |
| BCAAs | C | Muscle preservation (fasted training) | 5–10g | Before fasted workout |
| Glutamine | D | Recovery (minimal additional benefit if protein adequate) | — | Not recommended as priority |
| Fat burners (generic) | D | Fat loss (marginal effect) | — | Not recommended |
Recommended Supplement Stacks by Goal
- Creatine monohydrate 5g/day
- Whey protein (as needed)
- Caffeine 3–6 mg/kg pre-workout
- Vitamin D3 1000–2000 IU/day
- Omega-3 2g EPA+DHA/day
- Protein supplementation (hit 2.2–2.6g/kg)
- Caffeine 3–5 mg/kg pre-workout
- Creatine 3–5g/day (preserve muscle)
- Vitamin D3 1000–2000 IU/day
- Magnesium 200–400mg (sleep quality)
- Caffeine 3–6 mg/kg pre-workout
- Beta-alanine 3.2–6.4g/day (loading)
- Citrulline malate 6–8g pre-workout
- Omega-3 2–4g EPA+DHA/day
- Creatine 3g/day (higher intensity work)
- Casein protein 30–40g before sleep
- Magnesium glycinate 300–400mg evening
- Ashwagandha KSM-66 300–600mg
- Omega-3 2–4g EPA+DHA/day
- Zinc bisglycinate 15mg (if deficient)
What the Research Really Says About Supplements
The supplement industry is a £5 billion/year global market driven largely by marketing rather than science. The uncomfortable truth is that the vast majority of sports supplements have minimal to no effect on body composition or performance when nutrition and training are already optimised. The three supplements with genuinely robust evidence that justify the cost for most athletes are: creatine monohydrate (the most researched ergogenic aid in sports science), caffeine (a consistent performance enhancer across strength, endurance, and cognitive domains), and protein supplementation (effective specifically when whole food protein intake is insufficient — not a magic ingredient, but a convenient delivery vehicle for an essential macronutrient).
Beyond these three, supplementing with Vitamin D3 is warranted for the majority of people in northern latitudes (above 50°N) who have demonstrably low serum 25(OH)D levels — this addresses a genuine nutritional deficiency rather than enhancing already-adequate function. Omega-3 fatty acids provide meaningful benefits for joint health, inflammation, and cardiovascular function. The remainder of the stack — beta-alanine, citrulline, ashwagandha — provide real but modest effects and are appropriate once nutrition and sleep are already well-managed. Products marketed as "fat burners," "testosterone boosters," or "muscle activators" with proprietary blends consistently fail to deliver meaningful results in peer-reviewed trials.