Fitorex
Supplements

Ranked by evidence, not by marketing

20 supplements with what actually matters: what it does, how much, when, what the risks are and what each claim rests on. Including the ones that do not work.

How to read the tiers

  • Tier A — Solid evidence — it works for most people
  • Tier B — Moderate evidence — useful in specific contexts
  • Tier C — Preliminary or mixed — it might work, it might not
  • Tier D — No demonstrated benefit, or carries risks

Tier A — Solid evidence — it works for most people

Creatine monohydrate The most studied and effective ergogenic supplement there is.
  • Tier A
  • Performance
Protein powder (whey/casein/plant) It is not 'magic': it is a practical way to top up your protein.
  • Tier A
  • Nutrition
Caffeine A very well established ergogenic aid for almost any sport.
  • Tier A
  • Performance

Tier B — Moderate evidence — useful in specific contexts

Beta-alanine A real benefit in the high-intensity range of 1–4 minutes.
  • Tier B
  • Performance
Citrulline malate Mixed but promising evidence for per-session volume.
  • Tier B
  • Performance
Nitrates (beetroot juice) More useful for endurance than for strength.
  • Tier B
  • Performance
Sodium bicarbonate An established ergogenic aid for high intensity, if you tolerate the dose.
  • Tier B
  • Performance
Vitamin D3 A clear benefit only if you are starting from low levels.
  • Tier B
  • Health
Omega-3 (EPA/DHA) Its main value is cardiovascular health.
  • Tier B
  • Health

Tier C — Preliminary or mixed — it might work, it might not

Essential amino acids (EAA) Unnecessary if your daily protein is adequate.
  • Tier C
  • Nutrition
Ashwagandha Promising but with heterogeneous studies.
  • Tier C
  • Recovery
Magnesium Useful above all if you are starting from a low intake.
  • Tier C
  • Health
Melatonin It modestly reduces sleep latency.
  • Tier C
  • Recovery
Tart cherry A signal for targeted recovery, not for chronic use.
  • Tier C
  • Recovery
Collagen + Vitamin C Emerging evidence for connective tissue, not for muscle.
  • Tier C
  • Health
HMB A marginal benefit except in specific contexts.
  • Tier C
  • Performance

Tier D — No demonstrated benefit, or carries risks

BCAAs Unnecessary if your total protein is adequate.
  • Tier D
  • Nutrition
Glutamine No ergogenic effect in healthy people.
  • Tier D
  • Nutrition
L-carnitine It does not increase fat loss in healthy people.
  • Tier D
  • Nutrition
'Thermogenic' fat burners A trivial effect and a risk of misleading labelling.
  • Tier D
  • Nutrition

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