Supplements: Master Evidence Table — All Supplements Rated Tier 1–4

Every supplement in this tower rated and cross-referenced. Use this table as the starting point before reading individual pages. Evidence tiers are based on human RCT data only — no animal studies, no in vitro results count toward tier assignment.

Master Evidence Table

Supplement	Category	Evidence Tier	Standard Dose	Timing	Key Mechanism	Notes
Creatine Monohydrate	Performance	Tier 1	3–5g/day	Any time	PCr resynthesis → ATP regeneration	Most studied supplement; 500+ RCTs
Caffeine	Performance	Tier 1	3–6mg/kg	60min pre	Adenosine receptor antagonist	Tolerance builds; cycle off periodically
Whey Protein	Muscle/Recovery	Tier 1	20–40g	Post-workout/daily	MPS stimulation, full EAA delivery	Fast-absorbing; leucine ~2.7g/30g scoop
Protein (general)	Muscle	Tier 1	1.6–2.2g/kg/day	Distributed across meals	Nitrogen balance, MPS, satiety	Source matters less than total intake
Beta-Alanine	Endurance	Tier 1	3.2–6.4g/day	Split doses	Carnosine synthesis → muscle pH buffering	Paresthesia (tingling) harmless at ≤6.4g/day
Sodium Bicarbonate	Endurance	Tier 1	0.2–0.3g/kg	60–90min pre	Blood bicarbonate → extracellular pH buffer	GI distress common; split dose + food mitigates
Dietary Nitrates	Endurance	Tier 1	~400mg nitrate	2–3hr pre	NO pathway → mitochondrial O₂ efficiency	Beetroot juice = ~400mg nitrate per 500ml; avoid mouthwash pre-dose
Citrulline Malate	Performance	Tier 2	6–8g	60min pre	NO precursor, ammonia clearance	Benefit largest in high-volume, rep-based training
Omega-3 (EPA+DHA)	Recovery/Health	Tier 2	1–3g EPA+DHA	With meals	Anti-inflammatory, COX-2 pathway	Marine source; algal oil equivalent for vegans
Magnesium (general)	Recovery	Tier 2	200–400mg	Evening	Enzyme cofactor, muscle relaxation	Glycinate/malate form; deficiency common in athletes
Vitamin D	Performance/Recovery	Tier 2	1000–4000 IU	With fat	VDR signaling, immune function, testosterone	Effect size largest when deficient (<30ng/mL)
Ashwagandha	Stress/Performance	Tier 2	300–600mg	Daily	HPA axis modulation, cortisol reduction	KSM-66 extract used in most positive RCTs
Melatonin	Sleep	Tier 2	0.5–5mg	30–60min pre-sleep	Circadian phase shift, MT1/MT2 agonism	0.5mg as effective as 5mg for onset; lower = fewer side effects
Tart Cherry	Recovery	Tier 2	480ml juice or equiv.	Post-workout	Anthocyanin anti-inflammatory, DOMS reduction	Concentrated powder equivalent; protocol page for full stack
Zinc	Immune/Recovery	Tier 2	15–30mg	With food	Enzyme cofactor, immune modulation	Only clearly beneficial if deficient; excess impairs copper absorption
Collagen Peptides	Joint/Connective	Tier 2	10–15g + Vitamin C	Pre-exercise or daily	Hydroxyproline for collagen synthesis	Vit C required cofactor; timing ≥1hr pre activity may optimize
HMB	Muscle Preservation	Tier 2	3g/day	Split 3×1g	Anti-proteolytic (mTOR + ubiquitin-proteasome)	Largest benefit in untrained or during caloric restriction
Magnesium Glycinate	Sleep	Tier 2	200–400mg	Evening	GABA/NMDA receptor modulation	Glycinate form preferred for sleep; oxide form poorly absorbed
BCAAs	Muscle	Tier 3	5–10g	Peri-workout	Leucine mTOR activation (incomplete EAA profile)	No benefit above adequate protein intake (>1.6g/kg/day)
Glutamine	Recovery	Tier 3	5–10g	Post-workout	Gut integrity, immune support	No MPS benefit in well-nourished athletes
Rhodiola Rosea	Adaptogen	Tier 3	200–600mg	Daily	Cortisol modulation, adaptogenic response	Heterogeneous extracts make dose-comparison difficult
ZMA	Recovery/Hormonal	Tier 3	Per label	Before bed	Zinc + Magnesium + B6 combo	Only effective if zinc or magnesium deficient; no testosterone boost in replete individuals
Tongkat Ali	Testosterone	Tier 3	200–400mg	Daily	Stress-mediated LH signaling	Data largely from stressed, older, or infertile populations
Boron	Testosterone	Tier 3	3–10mg	Daily	Steroid hormone metabolism, SHBG reduction	Effect modest; most pronounced with deficiency
Apigenin	Sleep	Tier 3	50mg	Pre-sleep	GABA-A agonist (partial), aromatase inhibition	Human sleep RCT data sparse; most evidence preclinical
Creatine HCl	Performance	Tier 3	1–2g	Pre/Post	PCr resynthesis (same as monohydrate)	~10× cost of monohydrate; no evidence of superior uptake
Tart Cherry Protocol	Recovery	Tier 3	Multi-dose pre/post	Perioperative window	Synergistic anti-inflammatory timing	Protocol-specific evidence; individual pages stronger
Ashwagandha (testosterone)	Testosterone	Tier 2	300–600mg	Daily	Cortisol → LH → testosterone pathway	Testosterone benefit secondary to stress reduction
Fadogia Agrestis	Testosterone	Tier 4	Unknown	—	LH-like activity (rodent data only)	No safety or efficacy data in humans; avoid until human trials exist
HGH Boosters	HGH	Tier 4	Varies	—	No validated mechanism in humans	Marketing category; no supplement reliably raises GH meaningfully
Fat Burners (thermogenic)	Body Composition	Tier 4	Varies	—	Stimulant effects only (caffeine primary active)	Caffeine alone achieves same result at 1/10th the cost
Testosterone Boosters (generic)	Testosterone	Tier 4	Varies	—	Marketing; no consistent human RCT data	Individual ingredients (ashwagandha, zinc) have own tiers

Evidence Tier Key

Tier	Criteria	Expected Outcome	Example
Tier 1	Multiple independent meta-analyses; replicated across labs, sexes, populations; effect sizes consistent	Clear, measurable, reliable	Creatine: ~5–10% strength gains in RCTs
Tier 2	Positive RCTs; limited or mixed meta-analysis; benefit may be population/context-specific	Probable benefit in right population	Ashwagandha: cortisol ↓ in stressed adults
Tier 3	Mixed RCT data; small samples; unresolved mechanistic questions; context-dependent	Possible benefit; lower confidence	BCAAs: useful only in fasted, low-protein context
Tier 4	No human RCT evidence; animal-only data; results do not replicate outside industry-funded trials	No reliable benefit expected	Fadogia: rat LH data only

How to use this data: Start with Tier 1 supplements (creatine, caffeine, protein, beta-alanine) before adding anything from Tier 2–3. Most performance gain per dollar is in the first four rows of this table.