12 Supplements Every Athlete Should Consider
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Whether you’re a competitive endurance athlete, a weekend warrior, or someone committed to staying active, your body is constantly under physical stress.
Training, competition, and even recovery place demands on muscles, joints, energy systems, and overall health that even a balanced diet sometimes can’t fully meet. That’s where supplements come in, helping to support performance, recovery, and long-term health.
In this article, we’ll break down the supplements and sports nutrition most commonly used by athletes, separating them into two categories: essential nutrients that support fundamental performance and wellbeing, and additional supplements that can provide extra benefits under specific circumstances.
Key supplements we’ll cover include:
Essential:
Creatine
Protein
Omega-3
Vitamin D
Electrolytes
Additional:
Magnesium
Iron
Collagen
Beta-Alanine
Caffeine
Turmeric
Rhodiola Rosea
For each, we’ll highlight the primary benefits, how they work in the body, evidence from clinical research, and practical guidance on dosage and timing so that you can make informed choices to fuel your training, optimize recovery, and perform at your best.
If you’d like a quick summary of each dietary supplement, here’s what we’ll cover in more depth below. Of course, it’s unlikely that anyone would want to take all of these supplements concurrently, so we’ll also provide guidance on selecting the right ones for you and your goals.
Athletes’ Supplement Comparison Chart
| Supplement | Overview | Main Benefits | How It Works | Clinical Research | Recommended Dosage & Timing |
|---|---|---|---|---|---|
| Creatine | Naturally occurring compound that boosts energy production during high-intensity exercise. | Increases power, strength, and recovery; supports cognitive health. | Replenishes ATP stores in muscles for sustained energy. | 2021 review found creatine enhances training adaptations and recovery. | 5 g daily, any time; consistent use most important. |
| Protein | Builds and repairs muscle tissue; available as whey, casein, or plant-based powders. | Supports recovery, muscle growth, and satiety. | Provides amino acids for muscle protein synthesis post-exercise. | Shown to improve body composition and training outcomes. | 20–30 g post-workout; 0.8–1.2 g per lb body weight daily. |
| Omega-3 | Essential fatty acids EPA & DHA reduce inflammation and support heart and brain health. | Decreases soreness, supports joints and cognition. | Reduces inflammation and supports cellular function. | Shown to reduce post-exercise inflammation and soreness. | 1,000–3,000 mg daily with meals. |
| Vitamin D3 | Fat-soluble vitamin crucial for bone, immune, and muscle function. | Improves bone health, immunity, and muscle performance. | Enhances calcium absorption and muscle strength. | Linked with better performance and fewer injuries in athletes. | 1,000–2,000 IU daily with meals containing fat. |
| Electrolytes | Essential minerals (Na, K, Mg, Ca, Cl) lost through sweat during exercise. | Prevents cramps, supports hydration and endurance. | Maintains fluid balance, nerve signals, and muscle contractions. | 2024 study confirmed critical role in performance and safety. | Adjust to sweat rate; e.g., +500–1,500 mg sodium/hr in endurance events. |
| Magnesium | Mineral supporting energy, muscle, and nervous system health. | Reduces cramping, boosts recovery and sleep. | Aids ATP production and electrolyte balance; L-Threonate supports cognition/sleep, Malate supports muscle energy. | Studies show reduced cramps, improved recovery and cognition. | 200–400 mg daily; Threonate in evening, Malate pre/post-workout. |
| Iron | Essential for oxygen transport and red blood cell formation. | Boosts endurance, energy, and recovery. | Supports hemoglobin production and oxygen delivery to muscles. | 2018 study showed supplementation improves performance in deficient athletes. | 8 mg (men), 18 mg (women) daily; only supplement if levels are low. |
| Collagen | Structural protein supporting joints, tendons, and connective tissue. | Improves joint health, recovery, and soft tissue strength. | Stimulates new collagen fiber synthesis. | 2021 research showed improved joint function and recovery. | 10–20 g daily with vitamin C; avoid taking with caffeine. |
| Beta-Alanine | Amino acid that buffers acid in muscles during high-intensity exercise. | Delays fatigue, enhances sprint and endurance performance. | Increases carnosine levels to buffer lactic acid. | Meta-analysis found improved capacity in 1–4 min high-intensity efforts. | 3–5 g daily for ≥4 weeks; split doses to reduce tingling. |
| Caffeine | Natural stimulant enhancing alertness and exercise performance. | Improves endurance, focus, and reaction time. | Blocks adenosine receptors to reduce fatigue perception. | 2022 meta-analysis found 3–7% improvement in endurance. | 3–6 mg/kg 30–60 min pre-exercise; lower doses during long events. |
| Turmeric (Curcumin) | Anti-inflammatory compound from Curcuma longa root. | Reduces soreness, inflammation, and supports joint health. | Inhibits inflammatory enzymes and neutralizes free radicals. | Studies show reduced DOMS and improved recovery. | 500–1,000 mg daily with fat or black pepper (piperine) for absorption. |
| Rhodiola Rosea | Adaptogenic herb that enhances stress resilience and endurance. | Reduces fatigue, improves focus and aerobic performance. | Regulates cortisol and supports energy metabolism. | 2013 study showed improved endurance and lower perceived effort. | 100–500 mg daily with food. |
Essential Supplements for Athletes
CREATINE
Creatine is a naturally occurring compound that enhances energy production during high-intensity exercise by increasing phosphocreatine stores in muscles, allowing for faster ATP regeneration.
While commonly associated with strength training, creatine also benefits runners and athletes by improving sprint performance, increasing muscular endurance, and aiding in recovery.
Creatine supplementation can be especially beneficial for those following vegan and vegetarian diets.
Main Benefits
Increases muscle mass and strength
Enhances athletic performance in high-intensity activities
Aids in recovery after intense exercise
Supports cognitive function
How It Works
Creatine works by replenishing adenosine triphosphate (ATP), the primary energy currency of the cell. During high-intensity exercise, ATP is rapidly depleted. Creatine helps regenerate ATP, allowing athletes to maintain optimal energy levels during intense physical activities.
Clinical Research Supporting Its Efficacy for Athletes
This 2021 study looked at the benefits of creatine for exercise and sports performance, finding that it can augment exercise training adaptations and mitigate recovery time after physical activity .
Recommended Dosage and Timing
The typical recommended dosage of creatine is 5 grams per day, which can be taken at any time during the day.
PROTEIN
Protein powder is a popular supplement for athletes, used to optimize daily protein intake and support muscle protein synthesis, recovery, and growth. Common sources include whey, casein, and plant-based proteins.
Main Benefits
Aids in muscle recovery and muscle growth
Supports weight management and body composition
Increases satiety and energy levels
Strengthens immune system
How It Works
Protein is essential for muscle repair and growth. Consuming protein after workouts provides the necessary building blocks (amino acids) for muscle recovery, helping to reduce soreness and promote muscle synthesis.
Clinical Research Supporting Its Efficacy for Athletes
This study published in the Journal of Exercise Nutrition & Biochemistry concluded that protein supplementation can lead to significant improvements in body composition and training response.
Recommended Dosage and Timing
For optimal results, experts recommend a daily protein intake of 0.8 to 1.2 grams per pound of body weight. Athletes should aim for 20-30 grams of protein post-workout, depending on body weight and workout intensity. Protein shakes can be consumed immediately after exercise to maximize recovery. You can learn more about the differences between whey and plant protein in this article.
OMEGA-3
Omega-3 fatty acids are essential fats that play a vital role in overall health, including heart and brain function. They are found in fish, flaxseed oil, and certain nuts and seeds.
Main Benefits
Reduces inflammation and joint pain
Supports cardiovascular health
Enhances recovery after exercise
Supports cognitive function
How It Works
Omega-3 supplements work by providing essential fatty acids that the body cannot produce on its own. These fatty acids, mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play critical roles in maintaining cellular function, reducing inflammation, and supporting brain health. It’s important to know that not all omega-3 supplements are created equally.
Clinical Research Supporting Its Efficacy for Athletes
A study published in the Journal of Sports Science & Medicine demonstrated that omega-3 supplementation significantly reduced muscle soreness and inflammation after strength workouts.
Recommended Dosage and Timing
The standard dosage for omega-3 supplements is 1,000 to 3,000 mg per day, depending on dietary intake and individual goals. It is best to take omega-3s with meals for optimal absorption.
VITAMIN D3
Vitamin D is a fat-soluble vitamin that plays a critical role in various bodily functions, including calcium absorption, immune function, and bone health. It can be obtained through sunlight exposure, certain foods, and supplementation.
Main Benefits
Promotes healthy bone density and strength
Supports immune function and reduces the risk of illness
Enhances muscle function and may improve athletic performance
How It Works
Vitamin D assists in calcium absorption in the intestines, essential for maintaining bone density. It also plays a role in muscle contractions, and adequate levels can lead to improved muscle strength and function during physical activities.
Clinical Research Supporting Its Efficacy for Athletes
A study published in the journal Nutrients found that athletes with higher vitamin D levels performed better and had a lower incidence of injuries.
Recommended Dosage and Timing
The recommended dosage for vitamin D varies, but a common range is 1,000 to 2,000 IU per day, especially for those with limited sun exposure. It's best taken with a meal that contains fat to enhance absorption.
ELECTROLYTES
Electrolytes, such as sodium, potassium, magnesium, calcium, and chloride, are essential minerals that help regulate fluid balance, muscle contractions, and nerve function.
During exercise, the body loses electrolytes through sweat, which can lead to dehydration, muscle cramps, and decreased performance. This is especially true in hot conditions or over long distances.
Athletes can get electrolytes from sports drinks, supplements, or whole foods like bananas, nuts, and leafy greens.
Main Benefits
Consuming electrolytes before, during, and after workouts helps maintain hydration, prevent cramps, support muscle function, and sustain endurance.
Proper electrolyte balance also aids recovery by replenishing lost minerals and reducing post-exercise fatigue.
How It Works
Electrolytes work by helping maintain fluid balance, transmitting nerve signals, and supporting muscle contractions. Sodium and potassium regulate hydration and nerve impulses, calcium enables muscle contractions, and magnesium helps prevent cramps and fatigue.
When exercising, electrolyte loss through sweat can disrupt these functions, leading to dehydration and muscle issues, so replenishing them helps sustain performance and recovery.
Clinical Research Supporting Its Efficacy for Athletes
This 2024 study examined the importance of electrolytes in exercise performance. It concluded that sweat electrolytes play a pivotal role in maintaining various physiological functions, optimizing exercise performance, and ensuring athlete safety. These electrolytes, mainly sodium, potassium, and chloride, help regulate fluid balance and aid in cardiovascular and neuromuscular functionality. It also concluded that it is essential to accurately measure sweat electrolyte loss during exercise to understand how to properly replace sweat electrolytes during and after exercise.
Recommended Dosage and Timing
The recommended daily intake of electrolytes varies based on factors like activity level, sweat rate, and climate. General guidelines for key electrolytes include:
Sodium: 1,500–2,300 mg (higher for endurance athletes)
Potassium: 2,500–3,400 mg
Magnesium: 300–400 mg
Calcium: 1,000–1,200 mg
Chloride: 2,300 mg
Athletes with heavy sweat loss may need additional sodium (500–1,500 mg per hour of intense exercise).
Additional Supplements for Athletes to Consider
CAFFEINE
Caffeine is a well-established, popular ergogenic aid that can enhance both endurance and high-intensity performance. It is naturally found in coffee, tea, and cacao, and is widely used by professional athletes and amateurs alike.
Main Benefits
Improves endurance performance and time-to-exhaustion
Enhances alertness, focus, and reaction time
Reduces perceived exertion during training and competition
Supports high-intensity and repeated sprint efforts
How It Works
Caffeine acts as a central nervous system stimulant, blocking adenosine receptors that promote fatigue and drowsiness. This increases alertness and mental focus while reducing the perception of effort during exercise. Additionally, caffeine mobilizes fatty acids for energy, sparing glycogen during endurance exercise and enhancing performance in both aerobic and anaerobic efforts.
Clinical Research Supporting Its Efficacy for Athletes
Extensive research shows caffeine to be one of the most effective ergogenic aids available. This 2022 meta-analysis found that caffeine improves endurance running performance by 3–7% on average and enhances high-intensity exercise outcomes. Its benefits extend to both trained and recreational athletes, with consistent findings across running, cycling, and team sports.
Recommended Dosage and Timing
Effective doses generally range from 3–6 mg per kilogram of body weight, consumed 30–60 minutes before exercise. For longer endurance events, smaller doses can be used during the activity to sustain alertness and performance. Athletes should experiment during training to identify tolerance and minimize gastrointestinal distress.
MAGNESIUM
Magnesium is an essential mineral that supports hundreds of biochemical reactions in the body, including energy production, muscle function, and nervous system regulation. It is often used by athletes to support sleep and recovery, reduce cramping, and optimize overall metabolic health.
Main Benefits
Supports muscle contraction and relaxation, reducing cramping
Enhances energy production and metabolic efficiency
Promotes recovery and reduces exercise-induced fatigue
Supports cognitive function, sleep quality, and nervous system health
How It Works
Magnesium plays a key role in converting food into energy, aiding ATP production, and regulating electrolyte balance. Different forms of magnesium offer unique benefits:
Magnesium L-Threonate is particularly bioavailable for the brain and nervous system, supporting cognitive function, focus, and sleep quality.
Magnesium Malate is highly bioavailable and supports energy production in muscles, helping reduce soreness and accelerate recovery after exercise.
Clinical Research Supporting Its Efficacy for Athletes
Studies show that magnesium supplementation can reduce muscle cramps and soreness, improve exercise performance, and support recovery. Research on magnesium L-threonate indicates improved sleep quality and cognitive function, while studies on magnesium malate demonstrate enhanced energy metabolism and reduced post-exercise muscle fatigue.
Recommended Dosage and Timing
Daily magnesium needs vary by age, sex, and activity level, but athletes typically benefit from 200–400 mg per day from supplemental forms. Magnesium can be taken with or without food. L-Threonate is often used in the evening to support sleep and recovery, while Malate can be used pre- or post-workout to enhance energy production and reduce muscle fatigue.
COLLAGEN
Collagen supplementation can help promote natural collagen synthesis and support soft tissue for long-term joint health and resilience against injury. Your body’s collagen production starts to decline from your early 30s. As the quality and amount of collagen decreases, your joint cartilage begins to break down, your bones become more brittle, and muscle performance decreases, affecting mobility and strength, which is why collagen supplements can be particularly helpful for athletes.
Main Benefits
Supports soft tissue development
Aids in muscle recovery
Helps improve joint health and mobility
Promotes healthy hair, skin, and nails
How It Works
Collagen consumption can prompt your body to synthesize new collagen fibers, improving tissue health and function. It can strengthen your connective tissues, reduce the risk of injury, and help you bounce back faster if you get hurt.
Clinical Research Supporting Its Efficacy for Athletes
This 2021 research looked at the effects that collagen peptides can have on body composition, collagen synthesis, and recovery from joint and injury exercise. It found that collagen supplementation is most beneficial in improving joint functionality and reducing joint pain. Certain improvements in body composition, strength, and muscle recovery were also present.
Recommended Dosage and Timing
The recommended daily dosage of collagen varies depending on the intended health benefits:
Skin, Hair, and Nail Health: 2.5–10 grams per day
Joint and Bone Health: 10–15 grams per day
Muscle Mass and Recovery: 15–20 grams per day
Gut Health: While no official dosage is established, many studies suggest 10–15 grams per day may help support gut lining integrity.
For best results, take collagen with vitamin C, which enhances collagen synthesis, and avoid taking with caffeine.
BETA-ALANINE
Beta-alanine is a non-essential amino acid that helps improve high-intensity exercise performance by buffering acid in muscles, delaying fatigue, and enhancing training quality. It is naturally found in small amounts in foods like poultry and meat.
Main Benefits
Increases muscle carnosine levels, which buffers lactic acid
Delays muscle fatigue during high-intensity efforts
Improves performance in repeated sprints or sustained high-intensity training
Supports overall training quality and endurance
How It Works
Beta-alanine works by raising muscle carnosine concentrations. Carnosine acts as a buffer for hydrogen ions produced during intense exercise, which helps maintain optimal pH in muscle cells. By delaying the onset of acidosis, beta-alanine allows athletes to sustain higher intensity for longer periods, improving performance and training adaptations.
Clinical Research Supporting Its Efficacy for Athletes
Scientific research consistently shows that beta-alanine supplementation enhances performance in high-intensity exercise lasting 1–4 minutes. A meta-analysis published in Amino Acids found that beta-alanine improves exercise capacity and reduces fatigue in athletes across various sports, particularly those involving repeated sprints and/or short durations.
Recommended Dosage and Timing
Daily doses of 3–5 grams, taken consistently for at least 4 weeks (usually leading up to a competition or goal event), are recommended to effectively increase muscle carnosine levels. To reduce the common tingling sensation (paresthesia), divide the total daily dose into smaller servings of 0.8–1.6 grams throughout the day. Beta-alanine is typically taken with meals for optimal absorption.
IRON
Iron is an essential mineral that plays a key role in oxygen transport and energy production, making it crucial for anyone undertaking endurance sports like marathon running or triathlon.
Main Benefits
Can help improve energy levels, endurance, and recovery.
Helps form hemoglobin, the protein in red blood cells that carries oxygen to muscles, supporting aerobic performance and reducing fatigue.
Helps prevent iron deficiency, which can be common among female athletes and those training at high intensities.
How It Works
Iron works by supporting red blood cell production and hemoglobin formation, which enables oxygen transport from the lungs to muscles. This enhances aerobic energy production, reduces fatigue, and can help improve endurance.
Clinical Research Supporting Its Efficacy for Athletes
This 2018 study showed how iron supplementation can help athletes improve their iron levels and performance. The results showed that supplementing athletes with iron (ferritin) levels of <20 μg/L (micrograms per liter) may be more beneficial than supplementing athletes with higher baseline ferritin levels.
Recommended Dosage and Timing
The National Institutes of Health recommends 8 mg of iron daily for adult males and 18 mg for adult females. Before supplementing, it is recommended to get a ferritin (iron storage) and hemoglobin blood test. Excess iron can be harmful, so supplementation should be based on medical guidance.
TURMERIC
Turmeric is a natural spice derived from the root of the Curcuma longa plant, widely recognized for its anti-inflammatory and antioxidant properties. Athletes often use turmeric to support joint health, reduce exercise-induced inflammation, and aid recovery.
Main Benefits
Reduces exercise-induced inflammation and oxidative stress
Supports joint health and mobility
May decrease delayed onset muscle soreness (DOMS)
Supports overall recovery and immune function
How It Works
The active compound in turmeric, curcumin, modulates inflammatory pathways by inhibiting pro-inflammatory cytokines and enzymes. Curcumin also acts as a potent antioxidant, neutralizing free radicals generated during intense exercise. These effects can reduce tissue inflammation and support faster recovery between training sessions.
Clinical Research Supporting Its Efficacy for Athletes
Multiple studies indicate that curcumin supplementation can reduce muscle soreness and markers of inflammation following intense exercise. Research published in the Journal of the International Society of Sports Nutrition showed that athletes taking curcumin experienced reduced DOMS and improved perceived recovery after strenuous workouts.
Recommended Dosage and Timing
Typical curcumin supplementation ranges from 500–1,000 mg per day, ideally taken with meals containing fats to enhance absorption. Many athletes split doses across the day or take one dose post-workout to support recovery. Formulations combined with piperine (black pepper extract) or delivered as a lipid-soluble complex further improve bioavailability.
RHODIOLA ROSEA
Rhodiola Rosea, commonly called golden root, is a plant which contains compounds that may help support stress relief, cognitive function, and aerobic performance. Rhodiola Rosea acts as an adaptogen that can help provide relief from stress and fatigue. The main bioactive compounds, rosavin and salidroside, work to regulate cortisol which has a cascading effect at the systemic and cellular level.
Main Benefits
Helps reduce levels of stress and fatigue
Enhances cognition and mental resilience
Aids in aerobic performance
How It Works
Rhodiola acts as an adaptogen, which means it can help the body resist and adapt to stress by regulating physiological processes and promoting balance (homeostasis) through cortisol regulation. It does this via its bioactive compounds, rosavin and salidroside.
Clinical Research Supporting Its Efficacy for Athletes
This 2013 study looked at the effects of Rhodiola on endurance exercise performance, concluding that it decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort.
Recommended Dosage and Timing
The recommended daily dose ranges from 100 mg to 500 mg. It is best taken with food.
Expert-Backed Supplements to Optimize Athletic Performance
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The team at Momentous prides itself on only sourcing premium ingredients for its products, all of which are third-party tested by NSF Certified for Sport or Informed Sport, guaranteeing their safety, purity, and efficacy.
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What athletes are saying about Momentous products
“It's been years since taking creatine. Within a week I was already feeling the difference energy wise, mental focus, and of course, strength and recovery in the gym.”
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“Momentous Creatine is pure, simple, and effective. It uses Creapure, the highest-quality form of creatine monohydrate, and is tested for purity and safety. Creatine helps my muscles recharge energy faster, so I can get stronger, recover quicker, and perform better in any workout. It’s NSF Certified for Sport, meaning every batch is tested to ensure it’s clean and free from banned substances. Just science, no junk. 💪🏻”
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“I’m a 42 yr old very active female. I’ve been using this for about a month in post workout shakes and I have been feeling noticeably more agile and fluid in movements and I wake up feeling less ‘creaky’. I’ve used 1 or 2 other brands in the past but there is no turning back now! Blends well and is flavorless which I love!”
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Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
