Andy Galpin

An amino acid that boosts nitric oxide production — good evidence for improving exercise performance and blood flow, though effect sizes are moderate and study quality varies.

Hydrolyzed collagen with growing RCT evidence for skin elasticity and joint comfort, though the effect sizes are modest and the mechanisms are still debated.

The most-studied sports supplement in history — strong evidence for strength and power, emerging evidence for cognitive benefits.

The active compound in turmeric with solid anti-inflammatory evidence, though poor bioavailability limits its effectiveness without enhanced formulations.

Sodium, potassium, and magnesium for hydration and performance — replacing what you lose in sweat during prolonged exercise is settled, uncontroversial science.

Red light therapy (photobiomodulation) has growing RCT support for skin health and exercise recovery, though optimal protocols are still being defined.

An adaptogenic herb with solid RCT evidence for reducing mental fatigue and improving stress resilience, particularly under demanding conditions.

A conditionally essential amino acid with solid evidence for cardiovascular protection and emerging longevity interest, though human lifespan data is still absent.

An antioxidant essential for immune function, collagen synthesis, and iron absorption — the immune benefit is modest and most reliable for shortening colds under heavy physical stress.

The sunshine vitamin most indoor-dwellers are low in — strong evidence for bone health and immune function, reasonable for energy.

The most-studied protein supplement — strong and consistent evidence for supporting muscle protein synthesis, recovery, and lean mass gains when combined with resistance training.