The nutritional supplement market is flooded with pills, powders, capsules and pills that contain ingredients that are difficult to pronounce. If you are confused, you are welcome to use the following encyclopedia!

legend:
5 stars - highly recommended for consumption on a daily basis
4 stars - may increase achievements, but works less directly.
3 stars - the degree of effect depends on the individual response.
2 stars - works well in certain circumstances (for example, for beginners and not advanced, or vice versa).

pay attention! One star products are not included in this article as they are usually not effective or essential enough.
Considering the load that exists in the nutritional supplement market today, it is absolutely difficult to choose one of them and to define the recommended dosage and timing for consumption.

For your convenience, in the following article is the list of supplements that you may encounter on your next visit to the health food store. Each product is rated according to its effectiveness and divided into different categories, noting all its advantages. Also, there is a reference to the recommended dosage and the recommended timing of consumption.

Adenosine Triphosphate (ATP) – rating: ★★★☆☆
Categories: mass building, strength and fat loss.
Advantages: adenosine triphosphate is a nucleic acid that is an important source of energy for every cell in the body. Consuming it as a supplement does not increase the amount of adenosine triphosphate in the cells, but rather increases the levels of adenosine triphosphate in the blood, thus increasing the blood flow to the muscles during training.
Adenosine triphosphate even reduces fat storage and burns accumulated fat.
Dosage: 125-250 mg twice a day on an empty stomach.

Agmatine – Rating: ★★★☆☆
Categories: mass building, strength, energy production, health
Advantages: a byproduct of the breakdown process of the amino acid arginine. Increases nitric oxide levels and insulin release (an anabolic hormone that increases muscle growth and dilates blood vessels to increase blood flow).
This supplement may increase training intensity and strength, for stronger muscle contractions, as well as dull the pain, so you can perform more repetitions. Moreover, Agmatine may help increase the anabolic hormones testosterone and growth hormone, and it provides an antioxidant benefit for recovery.
Dosage: 500-1000 mg, 30-60 minutes before training.

(Alpha-Glycerylphosphorylcholine (ALPHA-GPC – rating: ★★★☆☆
Categories: mass building, mental sharpness, health
Advantages: Soy mallecithin is produced and is a good source of choline (Choline - a small organic compound used as a starting material for several important compounds in the cells of living beings). The supplement increases growth hormone production by suppressing a certain chemical in the brain that inhibits growth hormone production. A study revealed that a single dose of the supplement increased the intensity of bench-press training (a weight lifting exercise performed while lying on a bench) in 15%. Also, this supplement may increase mental function by increasing the production of acetylcholine (a natural chemical secretion in the body responsible for the transmission of electrical messages in the body's nervous systems).
Dosage: 250-500 mg an hour before training and before sleeping

Alpha-Lipoic Acid - (ALA - Alpha Lipoic Acid) - Rating: ★★★☆☆
Categories: fat loss, health, mass building.
Benefits: A powerful antioxidant that improves the absorption of muscle glucose and keratin, when consumed with simple carbohydrates.
Dosage: for increased creatine absorption: 500-600 mg with 2-5 grams of creatine. For fat loss and antioxidant protection: 100-300 mg two - three times a day.



Arginine – rating: ★★★★☆
Categories: mass building, strength
Benefits: This amino acid increases the production of nitric oxide that improves blood flow to active muscles and delivers nutrients, hormones and oxygen that aid in the recovery process. This amino acid even increases growth hormone levels. Studies have shown a significant improvement in the strength of men who took arginine.
Dosage: 3-5 grams of arginine or products containing nitric oxide three times a day and another dose 30-40 minutes before training.


Ashwagandha – rating: ★★★☆☆
Categories: mass building, health
Benefits: This plant (known in science as "Withania somnifera" is a powerful antioxidant that is useful in suppressing the production of free radicals. In some studies, this product has been shown to increase testosterone levels up to 40%.
Dosage: 1500-2000 mg three times a day, with food. One dose 30-60 minutes before training.


Astaxanthin – rating: ★★★☆☆
Categories: health, energy production, fat loss
Benefits: This carotenoid (a yellow or red pigment found in plants) is a potential antioxidant that improves the function of the immune system, helps the health of the circulatory system and heart vessels, and protects the eyes from cataracts and macular degeneration. Studies have even proven that taking this supplement may increase endurance up to 150%, thanks to its fat burning abilities.
Dosage: 4-6 mg, with the meal, once or twice a day, with one serving taken together with the pre-workout shake.


Banaba Leaf Extract – rating: ★★★☆☆
Categories: muscle building, health
Benefits: This extract is used in the Philippines as a traditional medicine to cure diabetes and kidney diseases. These leaves act similarly to insulin, when they activate the insulin receptors. One of the main components responsible for this activity is the corosolic acid in the extract.
Dosage: 30-50 mg with the post-workout shake.


Beta-Alanine – Rating: ★★★★★
Categories: muscle building, energy production
Advantages: Inside the body, Beta-Alanine combines with another amino acid called "histidine" to form the dipeptide (a peptide consisting of two amino acid molecules connected by a peptide bond) carnosine, which is also a component of vitamin B3. Studies have shown that muscles with high levels of carnosine are capable of stronger contractions for a longer period of time, which is reflected in more strength, more endurance and more mass gains. One of the studies in the field proved that taking Beta-Alanine with creatine contributed to more muscle gain and fat loss compared to taking creatine alone.
Dosage: 2-3 grams, with the shakes before and after training.


Beta-Carotene – rating: ★★★★☆
Categories: Health
Benefits: A phytochemical with antioxidant activity and pro-vitamin A that is a non-toxic source of vitamin A. Beta-carotene even works together with other natural shields to protect the cells from free radicals and helps metabolic functions such as recovery from training.
Dose: 5,000-25,000 IU (international unit for drugs and vitamins) per day with a meal containing fats.


Beta-Ecdysterone – rating: ★★★☆☆
Categories: strength, muscle building
Benefits: A phytochemical found in plants such as spinach that increases protein synthesis and drives muscle growth without affecting hormone levels.
Dosage: 100 mg with meals, including before and after training, for a total amount of 400-500 mg per day.


Betaine – rating: ★★★★☆
Category: Health
Benefits: This unique amino acid (also called trimethylglycine) is extracted from beets and helps repair joints and the liver, build joints and protect the liver. Studies have shown that Betaine increases the levels of strength, growth hormone and insulin-like growth factor (IGF-1), and even functions as a self-production factor of keratin in the body. The results of the studies suggest that Betaine may even encourage faster recovery from injury and inflammation.
Dosage: 1,500-3,000 mg with the meals before and after training.


Beta-Phenylethylamine – rating: ★★★☆☆
Category: fat loss
Benefits: a metabolite of the amino acid phenylalanine, which is naturally formed. (also called phenylethylamine - PEA). Improves fat burning by increasing the release of noradrenaline (norepinephrine), which increases serotonin levels and dopamine levels (a neurotransmitter that works in cooperation with the brain to regulate movement and emotion) in the brain, and because of this, reduces the feeling of pain and increases feelings of joy, which helps bodybuilders withstand the rigors of the competition preparation diet. This supplement is also available as beta-methoxyphenylethylamine - a version that significantly increases the half-life of the product in the body (half-life - the amount of time it takes for a certain substance to break down to half its original size) and makes each individual dose more effective.
Dosage: 100-500 mg, once or twice a day.

Bioperine (Piperine) – rating: ★★★☆☆
Category: Health
Advantages: active extract produced from black pepper or long pepper. Studies have found that this supplement increases the absorption of nutrients, mainly through the bloodstream to the digestive system. In one of the studies, taking vitamin B6 together with this supplement doubled, and more than that, the amount of vitamin B6 found in the blood of healthy men two hours after its consumption.
Dosage: 5 mg per day, with food



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Bovine Colostrum – rating: ★★★☆☆
Category: muscle building
Benefits: Large amounts of this supplement, which is the initial milk produced by cows in the first days after calving, has been shown to improve the function of the immune system and to increase IGF-1 levels (insulin-like growth factor 1). In addition, studies have proven that this supplement may help improve muscle endurance. The protein in anabolic colostrum is slightly more than that found in whey protein or in other protein powders such as casein or egg white.
Dosage: Replace 5-10 grams of protein in the shakes you consume before and after training with 5-10 grams of this supplement.


Branched-Chain Amino Acids (BCAAs) – Rating: ★★★★★
Categories: muscle building, energy production, fat loss
Benefits: Branched chain amino acids (BCAAs) contain the essential amino acids leucine, isoleucine and valine, which are the most important amino acids for the production, maintenance and repair of muscle mass. Studies have shown that out of the three acids, leucine may stimulate protein synthesis (the process of building muscle protein, and in any case - growth). Combining the three acids together works even better and provides a host of benefits, including increased energy during training. Research shows that branched chain amino acids are able to suppress the catabolic hormone cortisol, and reduce delayed muscle pain attacks.
Dosage: 5-10 grams with a whey protein shake in the morning, and with the shakes you consume before and after training.


Caffeine – rating: ★★★★★
Categories: Fat loss, energy production, mental sharpness, strength and health.
Advantages: an effective stimulant and fat burner, thanks to its ability to increase the release of fats from fat cells. Caffeine has been shown to increase power output and strength when consumed about an hour before training. Also, new studies show that caffeine may help prevent several heart diseases and neurodegenerative diseases.
Dosage: for fat loss and weight maintenance: 100-200 mg between meals. For mental sharpness and concentration: 50-200 mg every few hours. For strength: 200-400 mg an hour before training.


Calcium – rating: ★★★★★
Categories: fat loss, energy production, health
Advantages: essential for the growth of the skeletal system. Also, calcium is essential for the contraction and relaxation of muscle tissue. It may help burn fats by improving thermogenesis (heat generation by metabolic processes) and reducing the absorption of dietary fat.
Dosage: 500-600 mg two-three times a day.


Capsaicin – rating: ★★★★☆
Categories: fat loss, health
Advantages: This substance is the chemical in hot pepper that makes it spicy. It increases the burning of fats by increasing the levels of noradrenaline (norepinephrine), which increases the rate of metabolism. Also, this supplement may help increase fat burning, if taken an hour before aerobic activity and may reduce the feeling of hunger. Look for a Capsaicin supplement that contains Scoville thermal units, (according to an American chemist who developed a method to measure the spiciness of chili peppers or hot peppers) or heat units, in a dose that provides 40,000-80,000 units. You can also consume 1/4 teaspoon of hot pepper which contains the heat units in question.
Dosage: 40,000-80,000 units 30 minutes before a meal and an hour before aerobic training.


Carnitine – rating: ★★★★☆
Categories: fat loss, mass building
Benefits: Helps transfer fats to the muscle cell mechanism (mitochondria), where they are burned for energy needs. Research on the subject proves that this supplement improves fat loss during exercise and a low-carb diet. Also, this substance seems to increase recovery after intense weight training and increases the number of testosterone receptors in the muscle cells, and as a result, it helps growth. Further evidence points to Carnitine as a potential nitric oxide enhancer, which manifests itself in increased blood flow and increased transport of nutrients, oxygen and anabolic hormone to the muscles.
Dosage: 1000-3000 mg when the product consists of L-carnitine, acetyl-L, L-carnitine, and L-tartrate. You can also consume a different dose with your breakfast and dinner.


Carnosine – rating: ★★★★☆
Categories: strength, mass building
Benefits: Carnosine is the substance that beta-alanine creates in the muscle cells when it connects to histidine. Why do most nutritional supplements use beta-alanine and not carnosine? Because when carnosine is consumed, it breaks down in the digestive system into beta-alanine and histidine. However, there are several supplements that provide carnosine. Carnosine and beta-alanine are effective for increasing power, strength and size.
Dosage: 2-3 grams with the shakes before and after training.


Chitosan – rating: ★★☆☆☆
Category: fat loss
Advantages: contains a charged protein extracted from chitin which attracts, binds and removes fats from the digestive system before being absorbed by the body. A related study reported that people who took chitosan without a diet lost about a pound and a half more fat compared to those who took the placebo (dummy) supplement.
Dosage: 2 grams before meals with a high fat level.