Graded on the evidence, not the hype.

Beta-alanine raises muscle carnosine to buffer acid in high-intensity 1–4 minute efforts — one of the few sports supplements with genuine Grade A evidence behind it.

The world's most reliable legal ergogenic — caffeine cuts perceived effort so you train harder and go further.

The most-studied sports supplement on the planet — creatine monohydrate refills muscle phosphocreatine so you can lift harder, recover faster and build more muscle.

A fast-digesting, leucine-rich complete protein that makes hitting your daily target straightforward — backed by the strongest evidence in sports nutrition.

The slow-digesting dairy protein that trickles amino acids overnight — useful, but whey remains the default.

Essential for endurance athletes and heavy sweaters — most short gym sessions need only water.

The 9 EAAs drive muscle protein synthesis — useful when whole protein is low, but redundant if you hit your targets.

Builds muscle as effectively as whey — provided you dose 10–20% higher to match leucine.

Pre-workouts work — but only because of caffeine, citrulline and beta-alanine. Know what you're buying.

A methyl donor with mixed power and body-comp data — useful as a stack add-on, not a cornerstone.

Modest pump and volume benefits for bodybuilders — the evidence is real but limited; a Grade C ergogenic.

A leucine metabolite with limited evidence for trained lifters — useful only in specific deficit or elderly contexts.

A conditionally useful amino acid for endurance and recovery — solid safety profile, modest evidence.

BCAAs are largely unnecessary if you already eat enough protein — the evidence for extra benefit is weak.

Glutamine is safe but redundant for healthy lifters — the evidence for muscle or immune benefit simply isn't there.

Grade A for correcting deficiency — but only supplement if a blood test confirms you need it.

The marine fats most diets under-deliver — and the evidence for heart, inflammation and joints is hard to ignore.

Grade-A fibre that lowers LDL cholesterol, improves regularity, and blunts blood-sugar spikes — all for pennies a day.

Essential for vegans and at-risk groups — corrects deficiency with grade-A evidence; useless if you're already replete.

The hormone-like vitamin most UK adults run short on every winter — and the fix is cheap, safe, and evidence-backed.

Essential for bones, but supplement only the shortfall — food comes first and excess may carry risk.

An essential mineral involved in over 300 bodily reactions — and most UK diets fall short of the recommended amount.

Strain-specific probiotics work for gut health — but only when you match the right strain to the right goal.

Won't stop a cold — but shortens it, underpins collagen, and is essential if your diet falls short.

Corrects deficiency reliably; cuts cold duration modestly — only worth it if your intake is genuinely low.

Fills dietary gaps on restricted diets — but targeted supplements beat a blanket pill for most people.

Promising for bones and arteries alongside vitamin D, but the evidence is still limited — particularly for people on warfarin.

Your body's sleep-timing hormone — the most evidence-backed aid for jet lag, shift work and circadian disruption.

An evidence-backed adaptogen that meaningfully lowers cortisol, eases stress, and improves sleep quality in 6–8 weeks.

Calm focus without sedation — pairs brilliantly with caffeine for sharp, anxiety-free performance.

3 g before bed shows real sleep-quality gains in small RCTs — cheap, safe and worth a trial.

Promising adaptogen for stress-related fatigue and mental performance, but evidence remains limited and mixed.

A natural source of melatonin and anthocyanins — useful for recovery and sleep around hard training blocks.

Hydrolysed collagen peptides: the evidence-backed supplement for skin elasticity, joint comfort, and structural support.

Strong evidence for heart failure support and migraine prevention; mixed for statin side-effects; no benefit for general energy.

Bioavailable curcumin reduces joint pain and inflammatory markers — but only in the right form.

A low-risk joint supplement worth a 2–3 month trial for osteoarthritis — evidence is mixed but real for some.

NMN raises your NAD+ levels in the blood, but there is no human evidence it reverses ageing or extends lifespan.

A red-wine polyphenol with compelling animal data but inconsistent, unproven results in humans.

May nudge free testosterone and SHBG short-term; useful for bone markers — but outcome proof is thin.

May raise testosterone and libido in deficient or older men — quality matters enormously.

ZMA won't boost testosterone in replete men — but fixing zinc or magnesium deficiency genuinely helps sleep and recovery.

A plant alkaloid with real, metformin-like effects on blood glucose and lipids — but serious drug interactions mean it is not for casual use.

A metabolic antioxidant with decent neuropathy evidence but limited sports benefits — situational, not essential.

Modest fat-oxidation support at safe doses — brewed green tea often a smarter choice.

L-carnitine aids recovery and fertility markers — but it will not burn your fat for you. Grade C, situational at best.