Protein, creatine, amino acids, vitamins, pre-workout formulas, electrolytes, omega-3, collagen and dozens of other ingredients are found in dietary supplements today.
But what is each one? How is it used? What are the differences between similar products, and what should we know before choosing a supplement?
The Dietary Supplement Guide was created to bring together clear, easy-to-understand, scientifically supported information about the main supplement categories and their ingredients.
The aim is to help you better understand product labels, what each ingredient means and what it can realistically offer, without exaggerated promises or complicated terminology.
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Supplement Categories
Proteins
Protein is one of the main macronutrients and plays an important role in maintaining and building muscle mass, as well as supporting recovery after exercise. Different types of protein include Whey Concentrate, Whey Isolate, Hydrolyzed Whey, Casein, Vegan Protein, Beef Protein and Protein Blends, each with different characteristics and uses.
- Whey Concentrate
- Whey Isolate
- Hydrolyzed Whey
- Casein
- Vegan Protein
- Beef Protein
- Egg Protein
- Protein Blends
Creatine
Creatine is a substance naturally present in the human body that helps provide rapidly available energy during intense muscular effort. It is one of the most extensively studied sports nutrition supplements and is mainly used to support strength, power and performance during repeated high-intensity efforts. Different forms of creatine are available, with Creatine Monohydrate being the most extensively studied form.
- Creatine Monohydrate
- Micronized Creatine
- Creatine HCL
- Creatine Nitrate
- Creatine Citrate
- Creatine Malate
- Buffered Creatine
- Creatine Blends
Amino Acids
Amino acids are the building blocks of proteins and are involved in many bodily functions. Some are called essential amino acids because the body cannot produce them in sufficient quantities and must obtain them through food. Sports nutrition supplements contain both individual amino acids and combinations, depending on the purpose of the product.
- EAA
- BCAA
- L-Leucine
- L-Glutamine
- L-Citrulline
- Citrulline Malate
- L-Arginine
- Beta-Alanine
- Taurine
- HMB
- Glycine
Pre-Workout, Energy & Pump
Pre-workout supplements are products used before exercise and may contain ingredients for energy, focus, endurance or improved blood flow to the muscles. Their composition varies considerably between products, so it is important to understand what each formula contains and in what amounts.
- Caffeine
- L-Citrulline
- Citrulline Malate
- L-Arginine
- Beta-Alanine
- Taurine
- Betaine
- Nitrates / Beetroot
- Stim-Free Pre-Workout
- Pump Formulas
- Pre-Workout Blends
Not all pre-workout supplements contain stimulants. Products labelled as Stim-Free do not rely on caffeine or other common stimulants and usually focus more on ingredients that support muscle pump, blood flow and training.
Fat Burners & Weight Management
Weight management supplements include different categories of products and ingredients. The term “fat burner” is often used in marketing, but no supplement “melts” body fat on its own. Fat loss depends mainly on overall energy balance, diet and physical activity. Certain ingredients may be used alongside these measures to support energy, thermogenesis, appetite control or weight loss efforts.
- Thermogenic Formulas
- Caffeine
- L-Carnitine
- Acetyl-L-Carnitine
- CLA
- Green Tea Extract
- Capsaicin
- Fibre / Fibre Supplements
- Appetite Support Formulas
- Stimulant-Free Weight Management
The effectiveness of products in this category varies considerably depending on the ingredient and the overall diet. For this reason, claims about “rapid fat burning” or “automatic weight loss” should be treated with caution.
Carbohydrates & Workout Energy
Carbohydrates are one of the body's main energy sources and are particularly important during intense or prolonged exercise. Sports nutrition supplements use different forms of carbohydrates, with different absorption characteristics, flavours and practical uses before, during or after training.
- Dextrose
- Maltodextrin
- Highly Branched Cyclic Dextrin
- Waxy Maize
- Carbohydrate Powders
- Energy Gels
- Intra-Workout Carbohydrates
- Post-Workout Carbohydrates
- Electrolyte + Carbohydrate Drinks
Carbohydrate requirements vary considerably depending on the duration and intensity of exercise, overall dietary goals and the type of sport. Not everyone who exercises needs a carbohydrate supplement, but in certain situations it can provide a convenient source of energy.
Mass Gainers & Weight Gain
Mass gainers are supplements with a higher calorie content that usually combine protein and carbohydrates to help increase total daily calorie intake. They are mainly used by people who struggle to meet their calorie needs through food alone, or who aim to increase body weight and muscle mass alongside appropriate training.
- Mass Gainers
- Weight Gainers
- High-Calorie Shakes
- Protein + Carbohydrate Blends
- Lean Gainers
- Meal Replacement Shakes
Not all gainers are the same. They can differ considerably in calories, protein, carbohydrates, fat and serving size. It is therefore important to read the nutrition label and avoid assuming that a product is “better” simply because it provides more calories.
Weight gain requires an increase in overall energy intake. A mass gainer can make this more convenient, but it does not replace a balanced diet.
Vitamins & Minerals
Vitamins and minerals are micronutrients that the body needs in relatively small amounts, but they are essential for many normal bodily functions. Among other roles, they contribute to energy metabolism, normal muscle and nervous system function, bone maintenance and the body's overall functioning. Adequate intake should come mainly from a balanced diet, while supplements are used to meet specific needs rather than following the idea that “more is better”.
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Biotin / Vitamin B7
- Folate / Folic Acid / Vitamin B9
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Magnesium
- Zinc
- Calcium
- Iron
- Potassium
- Selenium
- Iodine
- Copper
- Chromium
- Manganese
- Multivitamins
- Vitamin & Mineral Complexes
Vitamins and minerals have different functions, and people do not all need the same amounts. A micronutrient deficiency can be significant, but excessive intake of certain vitamins or minerals can also be undesirable. It is therefore important to consider diet, age, actual needs and, where necessary, advice from a healthcare professional.
This section will also explain the difference between fat-soluble vitamins (A, D, E and K) and water-soluble vitamins (the B vitamins and vitamin C), as well as how to read the amounts and daily intake percentages on a supplement label.
Magnesium
Magnesium is an essential mineral involved in many normal bodily functions, including normal muscle and nervous system function, electrolyte balance and normal energy-yielding metabolism. Supplements contain different chemical forms of magnesium, which may differ in their elemental magnesium content, solubility and digestive tolerance.
- Magnesium Citrate
- Magnesium Bisglycinate / Glycinate
- Magnesium Oxide
- Magnesium Malate
- Magnesium Taurate
- Magnesium Chloride
- Magnesium Lactate
- Magnesium L-Threonate
- Magnesium Complexes
- ZMA
One of the most important details to check on a magnesium label is the amount of elemental magnesium. The total amount of a compound, such as magnesium citrate or magnesium bisglycinate, is not the same as the actual amount of magnesium provided by the product.
The choice of form should not be based solely on its name or advertising. Different forms may have different characteristics, while actual magnesium needs depend mainly on the individual's overall diet and circumstances.
Electrolytes & Hydration
Electrolytes are minerals that carry an electrical charge and contribute to important bodily functions, including fluid balance, muscle function and nerve signalling. Sweating mainly causes the loss of water and sodium, with smaller amounts of other electrolytes also being lost.
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
- Electrolyte Powders
- Electrolyte Tablets
- Electrolyte Drinks
- Carbohydrate + Electrolyte Drinks
- Oral Rehydration Formulas
The need to replace electrolytes depends on exercise duration and intensity, environmental temperature, sweat loss and overall diet. Water may be sufficient during a short, gentle workout, while electrolyte replacement may become more important during prolonged exercise or heavy sweating.
Not all hydration products are the same. Some contain only electrolytes, while others combine electrolytes with carbohydrates to provide additional energy during exercise.
Omega-3 & Fatty Acids
Omega-3s are polyunsaturated fatty acids involved in important bodily functions. The two best-known omega-3s in supplements are EPA and DHA, which are found mainly in oily fish and fish oils. ALA is another omega-3, derived from plants and found in foods such as flaxseed, chia seeds and walnuts.
- Fish Oil
- Omega-3
- EPA
- DHA
- ALA
- Krill Oil
- Algae Oil
- Vegan Omega-3
- Omega-3 Concentrates
- Omega 3-6-9
When comparing two omega-3 products, looking only at the amount of fish oil in each capsule is not enough. For example, a product labelled as containing 1000 mg Fish Oil does not necessarily provide 1000 mg of omega-3s. What matters more is the actual amount of EPA and DHA provided by the daily serving.
Products may also differ in the concentration, source and form of their fatty acids. Reading the label correctly is therefore more important than a large number displayed on the front of the packaging.
Collagen, Joints & Connective Tissue
Collagen is a key structural protein in the human body and an important component of skin, tendons, ligaments, bones and other connective tissues. In supplements, it is mainly found in hydrolysed form, meaning smaller collagen peptides that dissolve and can be used more easily in powders, drinks and capsules.
- Hydrolyzed Collagen Peptides
- Collagen Type I
- Collagen Type II
- Collagen Type III
- Marine Collagen
- Bovine Collagen
- Glucosamine
- Chondroitin
- MSM
- Hyaluronic Acid
- Vitamin C
- Joint Support Formulas
Different types of collagen have different characteristics. Type I is widely found in skin, bones and tendons, Type II is more closely associated with cartilage, while Type III is often found alongside Type I in various connective tissues.
Joint support products often contain other ingredients, such as glucosamine, chondroitin, MSM, hyaluronic acid and vitamin C. Having many ingredients in one formula does not automatically make a product better; the actual amount of each ingredient and the available scientific evidence are what matter.
Recovery
Recovery after exercise is a process influenced by many factors and does not depend on a single supplement. Adequate protein, carbohydrate, fluid and electrolyte intake, together with sufficient sleep and appropriate training management, form the foundation of recovery.
- Recovery Formulas
- Protein for Recovery
- Carbohydrate Recovery Drinks
- Electrolytes
- EAA
- BCAA
- Glutamine
- Magnesium
- Zinc
- ZMA
- Tart Cherry Extract
- Glycine
- Sleep & Recovery Formulas
Recovery products can vary considerably in their composition. Some focus on replenishing protein and carbohydrates, others on hydration and electrolytes, and others on sleep and relaxation. It is therefore important to consider the product's actual purpose rather than just the word “Recovery” on the label.
Proper recovery is the result of an overall strategy. A supplement can help meet specific needs, but it cannot replace adequate nutrition, sleep and appropriate exercise planning.
Digestive System, Probiotics & Enzymes
Healthy digestive function is influenced by many factors, including diet, fibre intake, hydration and overall gut health. Supplements in this category include probiotics, prebiotics, digestive enzymes and fibre, which have different roles and should not be regarded as interchangeable.
- Probiotics
- Prebiotics
- Synbiotics
- Digestive Enzymes
- Fibre Supplements
- Psyllium Husk
- Inulin
- Lactase
- Bromelain
- Papain
- Enzyme Complexes
- Gut Support Formulas
Probiotics are live microorganisms found in certain foods and supplements, while prebiotics are substances used as a substrate by microorganisms in the gut. Synbiotics combine probiotics and prebiotics in the same product.
Digestive enzymes, such as lactase, bromelain and papain, have different functions and should not be used as a general solution for every digestive symptom.
Herbal Extracts & Adaptogens
Herbal extracts are widely used in dietary supplements and may contain different active substances depending on the plant and extraction method. The term adaptogen is used for certain plant ingredients studied mainly in relation to the body's response to physical or psychological stress, although the quality of scientific evidence varies considerably between ingredients.
- Ashwagandha
- Rhodiola Rosea
- Panax Ginseng
- Siberian Ginseng / Eleuthero
- Turmeric / Curcumin
- Green Tea Extract
- Ginger
- Milk Thistle
- Garlic Extract
- Ginkgo Biloba
- Maca
- Fenugreek
- Tribulus Terrestris
- Boswellia
- Adaptogen Blends
- Herbal Complexes
A plant ingredient should not automatically be considered safe or effective simply because it is “natural”. Its activity, dose, extract standardisation and potential interactions with medicines are important considerations.
In this category, it is particularly important to distinguish traditional uses from claims supported by modern scientific evidence.
Sleep & Relaxation
Sufficient, good-quality sleep is important for recovery, concentration and normal bodily function. Supplements in this category may contain minerals, amino acids, herbal extracts or other substances used in products for relaxation and sleep support.
- Melatonin
- Magnesium
- Magnesium Bisglycinate
- Glycine
- L-Theanine
- ZMA
- Valerian
- Lemon Balm / Melissa
- Chamomile
- Passionflower
- Ashwagandha
- Sleep Formulas
- Relaxation Formulas
Products in this category are not all the same. Some contain a single ingredient, while others combine several substances in one formula. It is therefore important to check the composition, the amount of each ingredient and the directions for use.
A supplement cannot replace the foundations of good sleep, such as a regular schedule, sufficient sleep duration, limiting caffeine late in the day and a suitable sleeping environment. Persistent sleep problems require assessment by a healthcare professional.
Immune Support & Antioxidants
The body has complex defence mechanisms and antioxidant protection systems. Certain vitamins, minerals and other substances contribute to normal immune system function or help protect cells from oxidative stress. Supplements in this category do not provide an unlimited “boost” to the body's defences and do not replace a balanced diet, sleep and a healthy lifestyle.
- Vitamin C
- Vitamin D
- Zinc
- Selenium
- Vitamin E
- Copper
- Beta-Carotene
- Coenzyme Q10 / CoQ10
- Alpha-Lipoic Acid / ALA
- NAC / N-Acetyl Cysteine
- Elderberry / Sambucus
- Echinacea
- Antioxidant Complexes
- Immune Support Formulas
Vitamin C, Vitamin D, Zinc and Selenium contribute to normal immune system function, while certain nutrients, including Vitamin C, Vitamin E, Zinc and Selenium, help protect cells from oxidative stress.
Products in this category may contain a single ingredient or combinations of several vitamins, minerals and herbal extracts. More ingredients or higher doses do not necessarily make a product better. Actual needs depend on diet, deficiencies and each individual's specific requirements.
The term antioxidant does not mean that a substance prevents or treats diseases. This section will distinguish authorised nutritional claims from exaggerated advertising promises.
Bone Health & Support
Bone health depends on many factors, including adequate intake of calcium, vitamin D and other micronutrients, physical activity and overall diet quality. Supplements in this category are mainly used to meet specific nutritional needs when dietary intake is insufficient.
- Calcium
- Vitamin D
- Vitamin K
- Magnesium
- Phosphorus
- Boron
- Calcium + Vitamin D Formulas
- Calcium + Magnesium Formulas
- Bone Support Complexes
- Multimineral Formulas
Calcium is a major component of bones, while Vitamin D contributes to normal calcium absorption and utilisation and the maintenance of normal bones. Vitamin K and magnesium also contribute to normal functions associated with bone maintenance.
Taking larger amounts does not necessarily provide greater benefits. Particularly with calcium and vitamin D supplements, it is important to consider total intake from food and supplements and, where there is a genuine need, guidance from a healthcare professional.
Specialised Formulas for Men & Women
Some supplements are designed specifically for men or women. These usually combine vitamins, minerals, herbal extracts and other ingredients in different proportions depending on the target group. A “Men’s” or “Women’s” label does not mean that a product has hormonal effects; it usually means that its formulation reflects different nutritional needs or marketing objectives.
- Men’s Multivitamins
- Women’s Multivitamins
- Iron
- Folate / Folic Acid
- Vitamin B12
- Calcium
- Vitamin D
- Zinc
- Selenium
- Cranberry Extract
- Evening Primrose Oil
- Maca
- Saw Palmetto
- Tribulus Terrestris
- Men’s Support Formulas
- Women’s Support Formulas
In some circumstances, nutritional needs genuinely differ. For example, iron requirements can vary considerably depending on age, sex and physiological status. However, this does not mean that every man or woman needs a specialised supplement.
Products marketed as testosterone boosters, “hormonal support” or “female balance” require particular caution. The presence of plant ingredients such as tribulus, maca or saw palmetto does not, on its own, mean that a product increases hormone levels or treats hormonal disorders.
During pregnancy or breastfeeding, in cases of hormonal disorders or when taking medication, supplements should be selected with guidance from a healthcare professional.
Brain, Focus & Nootropics
The term nootropics is used for substances and supplements marketed mainly for concentration, alertness, mental performance or cognitive support. This category includes very different ingredients, and the scientific evidence is not equally strong for all of them. Some, such as caffeine, have clearer effects on alertness, while evidence for others is more limited or depends on the dose and population studied.
- Caffeine
- L-Theanine
- L-Tyrosine
- Choline
- Alpha-GPC
- Citicoline / CDP-Choline
- Creatine
- Panax Ginseng
- Rhodiola Rosea
- Bacopa Monnieri
- Ginkgo Biloba
- Lion’s Mane
- Acetyl-L-Carnitine
- Focus Formulas
- Nootropic Blends
Caffeine is one of the best-known ingredients in this category and is mainly used to increase alertness and reduce feelings of fatigue. L-Theanine is often combined with caffeine, while ingredients such as choline, Alpha-GPC, Citicoline, Bacopa and Lion’s Mane are used in various cognitive support formulas.
The presence of an ingredient in a “focus” or “nootropic” product does not mean that it has been proven to improve memory, intelligence or cognitive performance in everyone. This section will clearly distinguish substances with stronger supporting evidence from those for which evidence remains limited.
With products containing stimulants, it is important to consider total daily caffeine intake and their combination with coffee, energy drinks or pre-workout supplements.
Heart & Circulatory Support
Normal heart and circulatory function is influenced by many factors, including diet, physical activity, smoking, body weight and overall health. Certain nutrients are used in supplements intended for general cardiovascular support, but this does not mean that they prevent or treat cardiovascular diseases.
- Omega-3
- EPA
- DHA
- Fish Oil
- Coenzyme Q10 / CoQ10
- Magnesium
- Potassium
- Garlic Extract
- Beetroot / Nitrates
- L-Arginine
- L-Citrulline
- Cardiovascular Support Formulas
EPA and DHA are omega-3 fatty acids with authorised European health claims relating to normal heart function, provided that the product meets the specified conditions. For this particular claim, the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA combined.
Other ingredients, such as CoQ10, garlic, nitrates, arginine and citrulline, are frequently used in products in this category, but should not be presented as treatments for high blood pressure, cholesterol problems or cardiovascular diseases. Scientific evidence and permitted claims vary between ingredients.
People with cardiovascular conditions or high blood pressure, or those taking medication, should not rely on supplements to treat or manage their condition and should consult their doctor or pharmacist before using supplements.
Skin, Hair & Nails
Skin, hair and nail health is influenced by many factors, including diet, adequate protein, vitamin and mineral intake, age and overall health. Supplements in this category usually combine collagen, vitamins, minerals and other ingredients associated with the normal structure and function of these tissues.
- Collagen Peptides
- Marine Collagen
- Biotin / Vitamin B7
- Vitamin C
- Zinc
- Selenium
- Hyaluronic Acid
- Keratin
- Silica
- MSM
- Copper
- Vitamin E
- Hair, Skin & Nails Formulas
- Beauty Complexes
Biotin, zinc and selenium contribute to the normal maintenance of hair and/or nails, while Vitamin C contributes to normal collagen formation. However, the presence of an ingredient does not mean that it can address every cause of hair loss, brittle nails or skin problems.
“Beauty” products often contain extensive formulas with many ingredients. It is important to examine the actual amounts and avoid assuming that a product will deliver greater results simply because it contains more ingredients.
Meals, Meal Replacements & “Superfoods”
Meal replacement products and nutritional shakes are designed to provide a combination of protein, carbohydrates, fat, vitamins and minerals in a convenient form. Products are not all the same, and not every protein drink should be regarded as a complete meal.
- Meal Replacement Shakes
- Complete Nutrition Shakes
- Protein Meals
- Oat-Based Meals
- Instant Oats
- Greens Powders
- Superfood Blends
- Spirulina
- Chlorella
- Wheatgrass
- Barley Grass
- Acai
- Matcha
- Cacao
- Maca
- Berry Powders
- Vegetable & Fruit Powders
A true meal replacement generally aims to provide more than a simple serving of protein. In contrast, a protein shake may mainly provide protein without containing sufficient carbohydrates, fat, fibre, vitamins and minerals to serve as a complete meal.
The term “superfood” is not an official scientific food category. It is mainly a marketing term used for foods or plant ingredients containing high levels of particular nutrients or phytochemicals. No “superfood” can, on its own, compensate for an overall poor diet.
Greens powders and fruit and vegetable blends may be convenient for some people, but should not be presented as equivalent to eating whole fruits and vegetables, which also provide water, fibre and a variety of nutrients.
Sports Drinks, Energy Drinks & Caffeine
Sports drinks and energy drinks are not the same. Sports drinks are designed mainly to provide fluids, electrolytes and, in many cases, carbohydrates during exercise. Energy drinks, by contrast, usually contain caffeine and other ingredients associated with alertness and a feeling of energy.
- Sports Drinks
- Isotonic Drinks
- Hypotonic Drinks
- Hypertonic Drinks
- Electrolyte Drinks
- Carbohydrate + Electrolyte Drinks
- Energy Drinks
- Caffeine
- Caffeine Anhydrous
- Guarana
- Taurine
- Sugar-Free Energy Drinks
- Energy Shots
An isotonic drink has a concentration of dissolved substances relatively close to that of body fluids and usually combines water, carbohydrates and electrolytes. A hypotonic drink contains a lower concentration of dissolved substances and is mainly used to support faster hydration. Hypertonic drinks have a higher concentration of carbohydrates or other dissolved substances and are used more when providing energy is an important goal.
Energy drinks should not be confused with sports drinks. They may contain caffeine, taurine, guarana, B vitamins, sugar or sweeteners. Their main effect on alertness is primarily due to caffeine.
Total caffeine intake should include all sources consumed throughout the day, such as coffee, pre-workout supplements, energy drinks, energy shots and other products. Excessive intake may cause nervousness, a rapid heart rate, tremors, digestive discomfort or sleep disturbances.
Bars, Snacks & Functional Foods
Protein bars, energy bars and so-called functional foods are convenient options for a quick snack or additional protein, carbohydrates and other nutrients. However, their composition can vary considerably between products, so the nutrition label is more important than the name on the front of the packaging.
- Protein Bars
- Energy Bars
- Meal Bars
- High-Protein Snacks
- Protein Cookies
- Protein Brownies
- Protein Chips
- Protein Pancakes
- Protein Cereals
- Nut & Seed Bars
- Low-Carb Snacks
- Sugar-Free Products
- Reduced-Sugar Products
- High-Fibre Snacks
- Functional Foods
- Ready-to-Drink Protein Shakes
A protein bar is not necessarily the same as an energy bar. The former usually places greater emphasis on protein, while the latter may contain more carbohydrates and be designed mainly to provide energy. Similarly, a meal bar may contain a more balanced combination of protein, carbohydrates, fat and micronutrients.
The labels “high protein”, “sugar-free”, “reduced sugar” or “high fibre” do not mean the same thing. Each term describes a different product characteristic and should be assessed alongside its overall nutritional composition.
A product with no added sugar or a low sugar content is not automatically low in calories. It may contain substantial amounts of fat, polyols, starch or other ingredients. Similarly, a snack with a high protein content is not necessarily a complete meal.
Functional foods are foods or drinks designed to provide a particular nutritional characteristic, such as increased protein, fibre, vitamins, minerals or other ingredients. However, they should not be regarded as a substitute for an overall balanced diet.
Pre-, Intra- & Post-Workout Nutrition
The terms Pre-Workout, Intra-Workout and Post-Workout Nutrition describe food or supplements consumed before, during and after training. Each stage has a different purpose, and people who exercise do not all need the same products or amounts.
- Pre-Workout Nutrition
- Pre-Workout Formulas
- Pre-Workout Carbohydrates
- Caffeine
- Citrulline
- Beta-Alanine
- Intra-Workout Carbohydrates
- EAA
- BCAA
- Electrolytes
- Hydration Drinks
- Post-Workout Protein
- Whey Protein
- Creatine
- Post-Workout Carbohydrates
- Recovery Drinks
- Protein + Carbohydrate Formulas
Pre-Workout refers to anything consumed before exercise. This may be a regular meal, a snack or a supplement. Depending on the product, it may contain carbohydrates, caffeine, citrulline, beta-alanine or other ingredients.
Intra-Workout refers to anything used during exercise. Water is often sufficient for short, gentle workouts. During longer or more intense activities, carbohydrates, electrolytes or specialised sports drinks may be used.
Post-Workout refers to the period after training. Adequate protein intake supports muscle protein synthesis, while carbohydrates can help replenish glycogen stores, particularly when exercise is intense or performed frequently.
There is no strict “anabolic window” lasting only a few minutes within which protein must be consumed. Total daily protein intake and its appropriate distribution throughout the day matter more than drinking a shake immediately after finishing a workout.
Sports Performance, Strength & Endurance
Sports performance supplements may have different purposes depending on the type of exercise. Some are used more for strength and power activities, others for prolonged endurance exercise, and others for repeated high-intensity efforts. No single ingredient improves every form of performance equally.
- Creatine Monohydrate
- Caffeine
- Beta-Alanine
- Sodium Bicarbonate
- Nitrates / Beetroot
- Citrulline
- Carbohydrates
- Electrolytes
- EAA
- Protein
- Betaine
- Taurine
- HMB
- Endurance Formulas
- Strength & Power Formulas
- Performance Blends
Creatine Monohydrate is one of the best-studied supplements for high-intensity, strength and power activities. Caffeine may support alertness and performance in various forms of exercise, while Beta-Alanine is more closely associated with high-intensity efforts where increasing acidity in the muscles can affect performance.
Nitrates, usually from beetroot, have been studied mainly in relation to exercise economy and endurance. Carbohydrates and electrolytes have greater practical importance during prolonged exercise, particularly when duration, intensity or environmental conditions increase energy and fluid requirements.
Ingredients such as Betaine, Taurine, HMB and Citrulline are frequently used in performance formulas, but their usefulness depends on the specific sport, dose and overall nutrition and training programme.
Improving sports performance depends mainly on training, adequate energy and protein intake, hydration, sleep and recovery. Supplements can provide support, but cannot replace these foundations.
Muscle Growth & Muscle Building
Muscle growth depends mainly on three factors: appropriate resistance training, adequate protein intake and sufficient overall energy intake. Supplements can help meet these needs or support training performance, but they do not build muscle without proper nutrition and consistent training.
- Whey Protein
- Whey Isolate
- Casein
- Vegan Protein
- Creatine Monohydrate
- Mass Gainers
- Carbohydrate Powders
- EAA
- BCAA
- Leucine
- HMB
- Beta-Alanine
- Pre-Workout Formulas
- Recovery Formulas
- Protein + Carbohydrate Blends
- Muscle Building Formulas
Protein provides the essential amino acids needed for muscle protein synthesis. Total protein intake throughout the day is more important than choosing a particular brand or form of protein.
Creatine Monohydrate is one of the supplements with the strongest supporting evidence for strength and performance during high-intensity training. Indirectly, the ability to perform more quality training work may contribute to better training adaptations over time.
Mass Gainers and carbohydrate powders can help people who struggle to consume enough calories through their everyday diet. They are not necessary for everyone and are not superior to a well-planned diet.
Products marketed generally as “muscle builders”, “anabolic formulas” or “testosterone boosters” should not be regarded as equivalent to pharmaceutical or hormonal substances. Their actual effectiveness depends on the specific ingredients and amounts, and scientific evidence for many such formulas may be limited.
Nutrition Labels & How to Read a Supplement Label
Reading a supplement label correctly is one of the most important skills a consumer can learn. The front of the packaging usually highlights the main marketing features, but the most useful information is found in the nutrition declaration, ingredient list and amounts per serving.
- Serving Size
- Servings per Container
- Per Serving
- Per 100 g
- mg, g and μg
- %NRV / Nutrient Reference Value
- Calories / Energy
- Protein
- Carbohydrates
- Sugars
- Fat
- Saturated Fat
- Fibre
- Salt
- Active Ingredients
- Ingredient List
- Proprietary Blends
- Allergens
- Sweeteners
- Flavourings
- Directions for Use
- Warnings
- Batch Number
- Best Before / Expiry Information
Serving Size is the amount the manufacturer considers one serving of the product. This may be one scoop, two capsules, one tablet or a specified number of grams. Therefore, products should not be compared solely by the milligram amounts shown on the front of the packaging without checking how many servings those amounts refer to.
The Per 100 g information is useful for comparing products with different serving sizes, while Per Serving shows what you actually consume when following the product's recommended serving.
The symbols mg, g and μg stand for milligrams, grams and micrograms. The differences are substantial: 1 gram equals 1000 mg, and 1 mg equals 1000 μg. It is therefore important always to check the unit of measurement.
%NRV indicates the percentage of the Nutrient Reference Value provided by a given amount of a vitamin or mineral. It does not represent each individual's personal requirements, but provides a common reference point for food and supplement labelling.
The ingredient list shows what the product actually contains. Ingredients are usually listed in descending order by weight, from the ingredient present in the largest amount to the one present in the smallest.
With so-called Proprietary Blends, the total amount of a blend may be listed without clearly stating the amount of every individual ingredient. This makes it difficult to assess the actual dose of each substance accurately.
Before using a supplement, it is also important to check the directions for use, allergens, warnings, recommended daily dose and any restrictions for particular population groups.
Frequently Asked Questions & Supplement Myths
Dietary supplements are surrounded by many myths, exaggerated claims and conflicting information. This section provides straightforward answers to some of the most frequently asked questions, distinguishing scientifically supported information from claims that are mainly promotional.
1. Is protein powder a “chemical” product?
No. Protein powder is a concentrated source of protein derived from foods such as milk, eggs, soya, peas or other sources. For example, whey comes from the liquid whey fraction of milk. Processing a food into powder does not make it a medicine or an anabolic substance.
2. Does a high protein intake harm the kidneys?
In healthy individuals, there is no evidence that a reasonable increase in protein intake within a sports nutrition diet causes kidney disease. This does not necessarily apply to people with an existing kidney condition or another related medical condition, who need individual advice from a doctor or dietitian.
3. Is creatine a steroid?
No. Creatine is neither an anabolic steroid nor a hormone. It is a naturally occurring compound produced by the human body and also found in foods such as meat and fish. Taking it as a supplement increases creatine stores in the muscles.
4. Do we need to cycle creatine?
For most healthy adults, there is no scientific requirement to cycle creatine on and off. Creatine Monohydrate can be used daily. However, its suitability and duration of use should always take the individual's health into account.
5. Is a creatine loading phase necessary?
No. A loading phase is a way to increase muscle creatine stores more quickly, but it is not necessary. Taking a consistent amount daily also leads to saturation of these stores, simply more gradually.
6. Do I need to consume protein immediately after a workout?
Protein does not have to be consumed within a few minutes of finishing a workout. Total daily protein intake and its appropriate distribution throughout the day matter more than a very narrow “anabolic window”.
7. Is Whey Isolate always better than Whey Concentrate?
Not necessarily. Isolate usually has a higher proportion of protein and less lactose, fat and carbohydrates, but this does not mean that it automatically builds more muscle. For many people, a good-quality Whey Concentrate fully meets their needs.
8. Do I need BCAAs if I already consume enough protein?
Not necessarily. A complete protein already contains BCAAs alongside the other essential amino acids. If daily intake of good-quality protein is sufficient, additional BCAAs may offer less extra benefit than advertising often suggests.
9. Do fat burners burn fat without dieting?
No. No legal supplement can bypass energy balance. Certain ingredients, such as caffeine, may temporarily affect energy expenditure or exercise performance, but meaningful fat loss depends mainly on overall diet and physical activity.
10. Does sweating more mean I burn more fat?
No. Sweating is mainly a mechanism for regulating body temperature. A temporary drop in weight after heavy sweating is mainly due to fluid loss, rather than greater loss of body fat.
11. Do more vitamins mean better health?
No. Vitamins and minerals are essential, but this does not mean that much larger amounts provide additional benefits. For certain micronutrients, excessive intake may be undesirable or even harmful.
12. Is a pre-workout supplement necessary for a good workout?
No. A pre-workout supplement may contain useful ingredients, such as caffeine, citrulline or beta-alanine, but it is not essential for effective training. Nutrition, sleep, hydration and a well-designed exercise programme matter more overall.
13. Does a greater muscle “pump” mean more muscle growth?
Not necessarily. A muscle “pump” is a temporary increase in blood flow and muscle size during training. It may accompany a good workout, but on its own it is not a reliable measure of how much muscle growth will occur.
14. Does “natural” always mean safe?
No. Herbal and naturally derived ingredients can also cause side effects or interact with medicines. The origin of a substance does not, on its own, guarantee its safety.
Choosing the right supplement starts with an actual need, rather than advertising. Consider the ingredient, its form, the actual amount per serving, the available scientific evidence and whether the product suits the specific goal.
A–Z Ingredient Glossary
Hundreds of different ingredients are used in dietary supplements, and their names can often be confusing. The A–Z Ingredient Glossary brings together the most common ingredients so you can easily find out what they are, which products contain them, what forms are available and what we know from the available scientific evidence.
A
- Acetyl-L-Carnitine
- ALA / Alpha-Lipoic Acid
- ALA / Alpha-Linolenic Acid
- Alpha-GPC
- Arginine
- Ashwagandha
B
C
- Caffeine
- Calcium
- Capsaicin
- Carnitine / L-Carnitine
- Casein
- Chlorella
- Choline
- Chondroitin
- Chromium
- Citrulline
- Citrulline Malate
- CLA
- Coenzyme Q10 / CoQ10
- Collagen
- Copper
- Creatine
- Curcumin
D
E
F
G
- Garlic Extract
- Ginkgo Biloba
- Ginseng
- Glucosamine
- Glutamine
- Glycine
- Green Tea Extract
- Greens Powders
- Guarana
H
I
K
L
M
N
O
P
R
S
T
V
- Valerian
- Vegan Protein
- Vitamin A
- Vitamin B Complex
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
W
Z
In Brief
Dietary supplements can meet different needs, from protein intake and sports performance to supporting everyday nutrition. Choosing the right product depends on your goals, overall diet and individual needs. This guide was created to help you better understand the main categories and ingredients, without exaggerated promises and with an emphasis on scientific evidence.