The placebo effect can have trivial to small beneficial effects on time-to-exhaustion and time-trial performance. And, believing that something will work might help it work. But, before playing with the unknown, first invest your valuable time and money in optimising your training load, sleep, nutrition, and rest.

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Vitamin D primarily regulates calcium metabolism and bone health. If your habitual diet is deficient in foods containing vitamin D or you lack daily year-round exposure to sunlight, you are at risk of a vitamin D deficiency and a vitamin D supplement may be advised under guidance from your doctor. If you have a vitamin D deficiency and/or are of older age and combining supplementation with strength training, daily vitamin D supplementation is likely to help increase and restore muscle strength. But, if you don’t have a vitamin D deficiency, supplementing with vitamin D is highly unlikely to boost your performance or recovery.

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Fish oils, oily fish, predatory fish, algae, and seeds & nuts contain the omega-3 fatty acids DHA and EPA. If your habitual diet is deficient in foods containing DHA and EPA then an omega-3 or fish oil supplement may be advised. A daily omega-3 or fish oil supplement is likely to alleviate muscle soreness and restore range of motion following muscle-damaging exercise. But, a daily omega-3 or fish oil supplement is highly unlikely to improve your performance unless you are of older age and/or deficient in DHA and EPA.

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CBD and THC are cannabinoids found in cannabis plants. THC (or cannabis) is very unlikely to improve strength/endurance performance (and is more likely to impair it). CBD is also unlikely to improve performance or recovery but high-quality randomised controlled trials are needed so a systematic review and meta-analysis can be completed.

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Ketones are fuels that your body uses to produce energy (ATP) when carbohydrate stores (glycogen) are depleted and blood glucose is low. Ketone supplementation is unlikely to boost your endurance performance. But, there is a need for studies of ultra-distance performance (during which ketone supplements might become relevant).

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L-carnitine is an amino acid found in muscles that helps “shuttle” fatty acids into your mitochondria so they can be “burned” to produce ATP. Supplementing with L-carnitine or propionyl-L-carnitine either daily or before a session/race might boost your performance during high-intensity exercise. But, the evidence is limited, very little data exists on trained athletes, and a quality meta-analysis is lacking.

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Sodium bicarbonate is a salt with buffering properties that can “mop up” hydrogen (H+) ions to lower acidity (pH). Taking a sodium bicarbonate supplement before a session or race is likely to boost your performance during high-intensity short-duration events lasting between ∼45 seconds and ~8 minutes. Taking sodium bicarbonate before exercise is also likely to boost muscular endurance (“reps-to-failure”) and repeated maximal sprint power. 

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β-hydroxy β-methylbutyrate (aka HMB) is a carboxylic acid found in muscle that can simultaneously promote muscle protein synthesis and prevent muscle protein breakdown. Daily HMB supplementation is likely to help increase muscle strength in folks who are previously untrained but not in trained athletes.

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Beta-alanine is an amino acid that acts as a neurotransmitter and it is a precursor for synthesising carnosine, an intracellular buffer found in muscle. Daily beta-alanine supplementation is very likely to boost your performance during high-intensity short-duration events lasting between 30-seconds and 10-minutes.

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BCAAs — leucine, isoleucine, and valine — are “essential” amino acids that we need to obtain through our diet. Post-exercise BCAA supplementation might help alleviate muscle soreness after vigorous exercise but supplementation with BCAAs or leucine is unlikely to directly boost your performance.

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