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Benefits: Enhances alertness and reduces fatigue. Recommended Usage: 3-6 mg/kg body weight 30-60 minutes before exercise.

Benefits: Promotes muscle recovery and reduces soreness. Recommended Usage: 5-10g before or during workouts.

Benefits: Supports neurological development and regulates water and mineral salts in the blood. Recommended Usage: 1-3g per day, often found in energy drinks.

Benefits: Adaptogen that helps the body manage stress and may improve strength and recovery. Recommended Usage: 300-500 mg of root extract twice daily.

Benefits: Increases muscle endurance and performance in high-intensity exercises. Recommended Usage: 2-5g per day, taken in smaller doses throughout the day to avoid paresthesia.

Benefits: Supports heart health and has anti-inflammatory properties. Recommended Usage: 1-3g of EPA and DHA combined per day.

Benefits: Improves blood flow and exercise performance. Recommended Usage: Often found in pre-workout supplements in the form of L-arginine or L-citrulline.

Benefits: Aids in calcium absorption and supports bone health. Recommended Usage: 600-2000 IU daily, depending on individual's exposure to sunlight.

Benefits: Essential for oxygen transport in the blood. Recommended Usage: 8-18 mg daily, higher needs for women of reproductive age.

Benefits: Enhances strength and power output. Recommended Usage: 5g daily, with a loading phase of 20g per day for the first week if desired.

Benefits: Supports immune system and gut health. Recommended Usage: 5-10g per day post-workout or before bed.

Benefits: Supports joint health and may reduce pain associated with osteoarthritis. Recommended Usage: 1500 mg of glucosamine and 800-1200 mg of chondroitin per day.

Benefits: Supports immune function and aids in protein synthesis. Recommended Usage: 8-11 mg per day, higher doses should be monitored to avoid toxicity.

Benefits: Involves in muscle function and energy production. Recommended Usage: 310-420 mg daily, depending on age and gender.

Benefits: Supports muscle repair and growth. Recommended Usage: Take within 30 minutes post-workout or as a meal replacement.

Benefits: Crucial for energy production and metabolism. Recommended Usage: Should generally meet through diet; supplementation might be needed in cases of deficiency.

Benefits: Slow-digesting protein that supports muscle recovery overnight. Recommended Usage: 20-40g before bed.

Benefits: Reduces muscle protein breakdown and promotes recovery. Recommended Usage: About 3g per day.

Benefits: High in antioxidants and can aid in fat loss. Recommended Usage: 500-1000 mg daily, standardized to EGCG content.