Guide by goal
Supplements for physical performance
The 5 actives in the library that the quiz considers when your goal is physical performance, ordered by the strength of their evidence, with their reference dose. Their profiles link to 12 studies.
What the evidence says for each
The level of evidence sums up everything known about each active, not just for this goal. What there is specifically for physical performance is in the studies on its profile.
| Active | Evidence | Reference dose | What is known |
|---|---|---|---|
| Creatine monohydrate | Strong | 3–5 g a day. | Authorised EU claim Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (3 g a day) and, in adults over 55, enhances the effect of resistance training on muscle strength. |
| Magnesium bisglycinate | Strong | 200–250 mg of elemental magnesium a day. | Authorised EU claim Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. EFSA sets 250 mg a day as the maximum supplemental magnesium to avoid a laxative effect. |
| Coenzyme Q10 | Promising | 100–200 mg a day. | Its levels fall with age. Meta-analyses of trials show a modest reduction in feelings of fatigue; in young, healthy people the effect is unclear. |
| CurcuminAdvanced level | Promising | No more than 153 mg of curcumin a day for a 60 kg adult (ANSES guideline maximum, 2022). | Trials and meta-analyses in adults show less joint discomfort and better recovery after exercise. Rare cases of liver damage have been reported with high-absorption forms. |
| Urolithin AAdvanced level | Experimental | 500 mg a day. | Small trials in middle-aged and older adults showed improvements in muscle endurance and strength and in mitochondrial markers; other measures did not change. |
How to choose
An active appearing here does not mean you need it. The quiz combines this goal with the rest of your answers and only suggests the ones with enough reasons, without repeating actives that do the same thing.
Each profile explains the form, time of day, what to check on the label, precautions and studies. If a problem persists or worries you, see a healthcare professional: a supplement is no substitute for that.
Other goals
- Supplements for tiredness
- Supplements for better sleep
- Supplements for stress
- Supplements for memory and focus
- Supplements for hormonal balance
- Supplements for skin, hair and nails
- Supplements for joints
- Supplements for sugar cravings
- Supplements for vitality and desire
- Supplements for digestion
- Supplements for ageing well
Guide reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and the studies on each profile.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.