Ergo-Log is a site that gathers the latest research on science-based bodybuilding. These are some studies describing the role of supplements in bodybuilding and health. Some of these results come only from animal studies and need further research in humans.
Allithiamine:
Allithiamine boosts stamina. (Link)
Alpha Lipoic Acid:
Alpha lipoic acid is more suited to endurance athletes than strength athletes. (Link)
Alpha lipoic acid supports mitochondrial health. (Link)
Aminophylline:
Aminophylline gel reduces belly fat. (Link)
Arginine:
Arginine may have anabolic effects. (Link)
Arginine promotes longevity. (Link)
Arginine reduces fat and increases muscle. (Link)
Arginine enhances wound healing. (Link)
Arginine reduces fat and increases lean muscle. (Link)
Arginine enhances oxygen transport. (Link)
Arginine enhances recovery. (Link)
Arginine increases muscle and reduces fat. (Link)
Arginine improves exercise intensity. (Link)
Arginine helps prevent muscle breakdown. (Link)
Arginine reduces acidity. (Link)
Arginine enhances stamina. (Link)
Arginine strengthens digestive immune cells. (Link)
Ashwagandha:
Ashwagandha may inhibit Alzheimer’s disease. (Link)
Ashwagandha improves sprint speed. (Link)
Ashwagandha boosts testosterone. (Link)
Astaxanthin:
Astaxanthin enhances endurance. (Link)
Astaxanthin boosts testosterone. (Link)
Bassaiopsis Glomerulata:
Bassaiopsis glomerulata extract inhibits estradiol. (Link)
Basella Alba:
Basella alba may increase testosterone. (Link)
BCAA:
BCAAs inhibit the breakdown of muscle tissue. (Link)
BCAAs extend lifespan. (Link)
BCAAs reduce the chances of being overweight. (Link)
BCAAs help prevent muscle soreness. (Link)
BCAAs prevent muscle breakdown in swimmers. (Link)
BCAAs enhance oxygen transport. (Link)
BCAAs enhance recovery. (Link)
BCAAs increase testosterone and reduce cortisol. (Link)
BCAAs help prevent muscle breakdown. (Link)
BCAAs reduce acidity. (Link)
BCAAs enhance stamina. (Link)
BCAAs are useful even when taking other protein supplements. (Link)
Beta Alanine:
Beta alanine enhances the working capacity of muscles. (Link)
Beta alanine improves sprinting performance. (Link)
Beta alanine reduces anxiety. (Link)
Beta alanine is effective for weeks. (Link)
Beta alanine reduces fat and improves muscle gain. (Link)
Beta alanine enhances interval training. (Link)
Beta alanine could extend life expectancy. (Link)
Beta alanine enhances endurance performance. (Link)
Beta alanine improves stamina in older people. (Link)
Slow release beta alanine is more effective. (Link)
Beta alanine boosts exercise capacity. (Link)
Beta alanine increases endurance capacity. (Link)
Betaine:
Betaine reduces fat and increases muscle. (Link)
Biotin:
Biotin enhances production of IGF-1. (Link)
Biotin supports mitochondrial health. (Link)
Boron:
Boron leads to the production of more testosterone. (Link)
Brassaiopsis Glomerulata:
Brassaiopsis glomerulata has anti-estrogenic effects. (Link)
Bromelain:
Bromelain enhances muscle recovery. (Link)
Bulbine Natalensis:
Bulbine natalensis boosts testosterone. (Link)
Caffeine:
Caffeine enhances fat burning. (Link)
Caffeine enhances grip. (Link)
Caffeine enhances calorie burning. (Link)
Caffeine raises testosterone before training. (Link)
Caffeine enhances endurance capacity. (Link)
Caffeine improves performance. (Link)
Caffeine enhances energy burning. (Link)
Caffeine enhances fat burning. (Link)
Caffeine boosts endurance performance. (Link)
Caffeine chewing gum boosts testosterone levels. (Link)
Calcium:
Calcium reduces fat. (Link)
Calcium raises testosterone levels in athletes. (Link)
Calcium supports weight loss. (Link)
Capsaicin:
Capsaicin inhibits fat cells. (Link)
Caralluma Fimbriata:
Caralluma fimbriata suppresses appetite. (Link)
Caralluma fimbriata reduces daily calorie intake. (Link)
Carnitine:
Carnitine makes orlistat more effective for weight loss. (Link)
Carnitine needs carbohydrates for effectiveness. (Link)
Carnitine plus carbohydrates improves endurance. (Link)
Carnitine enhances muscle recovery after strength training. (Link)
Carnitine enhances weight loss with sibutramine. (Link)
Carnitine with a meal enhances testosterone uptake. (Link)
Carnitine enhances muscle and reduces fat in centenarians. (Link)
Carnitine increases muscle mass in centenarians. (Link)
Carnitine enhances endurance capacity. (Link)
Carnitine helps reduce fat. (Link)
Carnitine supports mitochondrial health. (Link)
Carnosine:
Carnosine extends lifespan. (Link)
Carnosine extends life expectancy. (Link)
Carnosine inhibits the growth of cancer cells. (Link)
Carthamus Tinctorius:
Carthamus tinctorius seeds block the effects of estradiol. (Link)
Chamaerops Humilis:
Chamaerops humilis extract helps with weight loss. (Link)
Chlorella:
Chlorella promotes weight loss. (Link)
Chondroitin:
Chondroitin may extend lifespan. (Link)
Chondroitin helps protect against cancer. (Link)
Cirsium Oligophyllum:
Cirsium oligophyllum extract helps with weight loss. (Link)
Cissus Quadrangularis:
Cissus quadrangularis has anabolic effects. (Link)
Cissus quadrangularis enhances bone health. (Link)
Citric Acid:
Citric acid reduces fatigue. (Link)
Citrulline:
Citrulline malate enhances strength training. (Link)
Citrulline extends exercise time. (Link)
CLA:
CLA increases muscle and reduces fat. (Link)
CLA reduces fat and increases muscle. (Link)
CLA helps with accumulating muscle mass. (Link)
CLA helps increase muscle in patients taking antipsychotics. (Link)
Coenzyme Q10:
Coenzyme Q10 helps protect the heart. (Link)
Coenzyme Q10 increases endurance. (Link)
Coenzyme Q10 enhances the fat-burning effects of exercise. (Link)
Coenzyme Q10 extends lifespan. (Link)
Coenzyme Q10 protects the muscles of martial artists. (Link)
Coenzyme Q10 protects brain cells. (Link)
Coenzyme Q10 supports mitochondrial health. (Link)
Coleus Forskohlii:
Coleus forskohlii reduces fat and increases testosterone. (Link)
Collagen:
Collagen helps joints recover faster. (Link)
Collagen reduces knee joint pain. (Link)
Collagen helps cartilage and joints. (Link)
Collagen reduces the formation of wrinkles. (Link)
Collagen helps keep skin young. (Link)
Copper:
Copper chloride boosts testosterone. (Link)
Cordyceps Sinensis:
Cordyceps sinensis increases testosterone. (Link)
Cordyceps sinensis increases stamina in elderly people. (Link)
Cordyceps sinensis works like hCG. (Link)
Creatine:
Creatine increases a testosterone metabolite. (Link)
Creatine has visible effects in just five days. (Link)
Creatine helps maintain muscle strength. (Link)
Creatine enhances energy and strength in elderly people. (Link)
Creatine helps maintain arterial health. (Link)
Creatine strengthens bones. (Link)
Creatine improves mood in females. (Link)
Creatine enhances muscle glucose absorption. (Link)
Creatine enhances IGF-1 in muscle tissue. (Link)
Creatine improves kidney health. (Link)
Creatine extends lifespan. (Link)
Creatine enhances longevity. (Link)
Creatine blocks myostatin. (Link)
Creatine enhances muscle without increasing body weight. (Link)
Creatine pyruvate is more effective than creatine citrate. (Link)
Creatine reduces tiredness. (Link)
Creatine improves swimming times. (Link)
Creatine builds more muscle mass with shorter rests. (Link)
Creatine improves performance. (Link)
Creatine increases endurance capacity. (Link)
Creatine increases hydration. (Link)
Creatine protects brain cells and lengthens lifespan. (Link)
Creatine supports mitochondrial health. (Link)
Curcumin:
Curcumin stimulates fat burning. (Link)
Curcumin improves performance after exertion. (Link)
Curcumin enhances muscle growth. (Link)
Curcumin helps with muscle recovery. (Link)
Curcumin helps protect the prostate. (Link)
Curcumin reduces the chances of prostate cancer. (Link)
Cysteine:
Cysteine helps boost the immune system. (Link)
D-Aspartic Acid:
D-aspartic acid raises testosterone levels. (Link)
Danggui Buxue Tang:
Danggui buxue tang boosts EPO. (Link)
DHEA:
DHEA enhances bone density in women. (Link)
Echinacea:
Echinacea reduces the severity of cold symptoms. (Link)
Echinacea enhances EPO production. (Link)
Echinacea extends life expectancy. (Link)
Echinacea enhances muscle. (Link)
Echinacea strengthens the immune system. (Link)
EGCG:
EGCG helps protect against colds and flu. (Link)
EGCG helps muscles absorb more glucose. (Link)
EGCG works better without protein. (Link)
EGCG enhances energy burning. (Link)
EGCG inhibits fat cells. (Link)
EGCG helps reduce fat. (Link)
EGCG helps with weight loss in patients taking antipsychotics. (Link)
Epimedium Brevicornum:
Epimedium brevicornum reduces cortisol. (Link)
Epimedium brevicornum extract boosts testosterone. (Link)
Essentiale Forte:
Essentiale forte helps protect the liver. (Link)
Eucommia Ulmoides:
Eucommia ulmoides promotes fat burning. (Link)
Eurycoma Longifolia:
Eurycoma longifolia increases testosterone levels. (Link)
Eurycoma longifolia builds muscle. (Link)
Evodiamine:
Evodiamine stimulates fat loss. (Link)
Fenugreek:
Fenugreek has anabolic effects. (Link)
Fenugreek increases muscle and reduces fat. (Link)
Fenugreek enhances endurance. (Link)
Fenugreek boosts growth hormone. (Link)
Fenugreek improves creatine absorption. (Link)
Fenugreek helps with increasing lean body mass. (Link)
Fucoxanthin:
Fucoxanthin stimulates fat burning. (Link)
GABA:
GABA increases post-workout growth hormone production. (Link)
Garcinia Mangostana:
Garcinia mangostana extract has anti-estrogenic effects. (Link)
Gardenia Jasminoides:
Gardenia jasminoides boosts energy. (Link)
Gardenia jasminoides improves sleep quality. (Link)
Ginger:
Ginger increases testosterone levels. (Link)
Ginger reduces muscle soreness. (Link)
Ginger helps inhibit prostate cancer. (Link)
Ginger increases the production of testosterone. (Link)
Ginkgo Biloba:
Ginkgo reverses aging in muscle tissue. (Link)
Ginkgo decreases cortisol levels. (Link)
Ginkgo helps protect against Alzheimer’s disease. (Link)
Ginkgo inhibits prolactin. (Link)
Ginkgo extends lifespan. (Link)
Ginkgo makes bones stronger. (Link)
Ginkgo prolongs lifespan. (Link)
Ginseng:
Ginseng increases lifespan. (Link)
Glucosamine:
Glucosamine protects the joints of strength athletes. (Link)
Glucosamine inhibits cancer cells. (Link)
Glucosamine protects cartilage in soccer players. (Link)
Glucosamine may extend lifespan. (Link)
Glucosamine helps protect against cancer. (Link)
Glutamine:
Glutamine enhances oxygen transport. (Link)
Glutamine increases testosterone and reduces cortisol. (Link)
Glutamine enhances stamina. (Link)
Glycerol:
Glycerol increases hydration. (Link)
Glycerophosphorylcholine:
GPC leads to more growth hormone. (Link)
Glycine Propionyl-L-Carnitine:
Glycine propionyl-L-carnitine boosts nitric oxide production. (Link)
Grape Seed Extract:
Grape seed extract has anti-estrogenic effects. (Link)
Grape seed extract helps protect against skin cancer. (Link)
Grape seed extract helps protect against skin cancer. (Link)
Grape seed extract helps protect against prostate cancer. (Link)
Grape seed extract fights prostate cancer. (Link)
Hemerocallis Fulva:
Hemerocallis fulva has weight loss effects. (Link)
Heteropterys Aphrodisiaca:
Heteropterys aphrodisiaca strengthens tendons. (Link)
Hydroxypropyl Methylcellulose:
Hydroxypropyl methylcellulose reduces fat and increases muscle. (Link)
Ibuprofen:
Ibuprofen increases muscle in older people. (Link)
Ibuprofen helps immune cells build muscle tissue. (Link)
Ibuprofen helps boost testosterone levels. (Link)
Irvingia Gabonensis:
Irvingia gabonensis dramatically boosts weight loss. (Link)
Irvingia gabonensis has anti-obesity effects. (Link)
Isoflavones:
Isoflavones help protect the prostate. (Link)
Genistein inhibits fat cells. (Link)
Genistein has anti-obesity effects. (Link)
Genistein helps fight obesity. (Link)
Soya isoflavone helps with weight loss. (Link)
Isoflavones reduce the chances of prostate cancer. (Link)
Soya isoflavone helps reduce wrinkles. (Link)
Isoleucine:
Isoleucine enhances fat burning. (Link)
L-Alanyl-L-Glutamine:
L-alanyl-L-glutamine enhances endurance. (Link)
L-Arginine-L-Aspartate:
L-arginine-L-aspartate enhances stamina. (Link)
L-Malate:
L-malate enhances endurance capacity. (Link)
L-malate extends lifespan. (Link)
Leucine:
Leucine stimulates exercise-induced muscle growth. (Link)
Leucine builds muscle in elderly people. (Link)
Leucine may be most effective at a dose as high as 20 grams. (Link)
Leucine enhances fat burning. (Link)
Leucine helps retain muscle mass. (Link)
Leucine enhances the anabolic effects of food after training. (Link)
Leucine improves performance in rowers. (Link)
Leucine increases muscle mass at 12 grams. (Link)
Lithium:
Lithium extends lifespan. (Link)
Maca:
Maca enhances cyclists’ performance. (Link)
Magnesium:
Magnesium reduces hot flashes. (Link)
Magnesium can reduce the negative effects of a lack of sleep. (Link)
Magnesium helps prevent migraines. (Link)
Magnesium reduces prostate risks. (Link)
Magnesium increases muscle power. (Link)
Magnesium increases free testosterone. (Link)
Magnesium raises testosterone levels. (Link)
Magnesium boosts testosterone and IGF-1. (Link)
MCT:
MCTs increase stamina. (Link)
Melatonin:
Melatonin helps brain cells stay young. (Link)
Melatonin reduces the production of estradiol. (Link)
Melatonin raises growth hormone. (Link)
Melatonin extends lifespan. (Link)
Melatonin boosts growth hormone after training. (Link)
Mucuna Pruriens:
Mucuna pruriens boosts testosterone. (Link)
Multivitamin:
Multivitamins help extend lifespan. (Link)
Multivitamins enhance mental performance. (Link)
N-Acetylcysteine:
N-acetylcysteine improves endurance capacity in some athletes. (Link)
N-acetylcysteine boosts testosterone levels. (Link)
N-Carbamyl Glutamate:
N-carbamyl glutamate enhances muscle tissue synthesis. (Link)
N-carbamyl glutamate strengthens digestive immune cells. (Link)
Ocimum Sanctum:
Ocimum sanctum increases testosterone levels. (Link)
Octacosanol:
Octacosanol enhances endurance performance. (Link)
Ornithine:
Ornithine enhances sprint performance. (Link)
Ornithine removes ammonia from athletes’ blood. (Link)
Ornithine boosts growth hormone. (Link)
Papain:
Papain enhances muscle recovery. (Link)
Phlebodium Decumanum:
Phlebodium decumanum reduces the negative health effects of exertion. (Link)
Phosphatidylserine:
Phosphatidyl serine increases testosterone and reduces cortisol. (Link)
Phosphatidylserine increases stamina. (Link)
Piper Guineense:
Piper guineense extracts increase testosterone production. (Link)
Potassium:
Potassium enhances protein metabolism. (Link)
Probiotics:
Lactobacillus paracasei F19 breaks down body fat. (Link)
Lactobacillus reuteri protects against illness. (Link)
Pycnogenol:
Pycnogenol helps protect bones. (Link)
Quercetin:
Quercetin reduces cortisol. (Link)
Quercetin has anti-estrogenic effects. (Link)
Quercetin raises metabolism. (Link)
Quercetin enhances stamina. (Link)
Quercetin has anti-obesity effects. (Link)
Quercetin enhances fat burning. (Link)
Quercetin kills fat cells. (Link)
Quercetin improves stamina. (Link)
Resveratrol:
Resveratrol enhances fat-burning and reduces inflammation. (Link)
Resveratrol has anti-estrogenic effects. (Link)
Resveratrol keeps muscles and bones strong. (Link)
Resveratrol enhances resting energy expenditure. (Link)
Resveratrol helps protect spinal discs. (Link)
Resveratrol has anti-obesity effects. (Link)
Resveratrol kills fat cells. (Link)
Resveratrol helps protect against skin cancer. (Link)
Resveratrol supports mitochondrial health. (Link)
Rhodiola Rosea:
Rhodiola rosea enhances stamina. (Link)
Rhodiola rosea increases endurance. (Link)
Rhodiola rosea extends lifespan. (Link)
Royal Jelly:
Royal jelly increases testosterone. (Link)
Royal jelly boosts testosterone. (Link)
Royal jelly prevents testosterone decline during aging. (Link)
Royal jelly enhances pituitary function. (Link)
Royal jelly extends lifespan. (Link)
Rutin:
Rutin helps preserve bone mass. (Link)
SAM-e:
SAM-e boosts testosterone. (Link)
SAM-e helps in treating joint pain. (Link)
Selenium:
Selenium boosts testosterone levels. (Link)
Silicon:
Silicon improves the health of skin, hair, and nails. (Link)
Silk Amino Acids:
Silk amino acids boost testosterone and increase muscle. (Link)
Sinetrol:
Sinetrol helps with weight loss. (Link)
Spirulina:
Spirulina has anabolic effects. (Link)
Spirulina helps prevent dementia. (Link)
Spirulina reduces symptoms of hay fever. (Link)
Spirulina enhances running performance. (Link)
Spirulina enhances stamina. (Link)
St. John’s Wort:
St. John’s wort makes fat cells absorb less glucose. (Link)
StemXCell:
StemXCell activates muscle stem cells. (Link)
Taurine:
Taurine enhances endurance performance. (Link)
Taurine increases testosterone. (Link)
Taurine supports mitochondrial health. (Link)
Theanine:
Theanine helps boost the immune system. (Link)
Trimethylglycine:
Trimethylglycine enhances squats. (Link)
Tryptophan:
Tryptophan improves mood in women. (Link)
Tryptophan reduces the amount of sleep needed. (Link)
Tungsten:
Tungsten has weight-loss effects. (Link)
Turmeric:
Turmeric reduces muscle damage. (Link)
Turmeric has anticatabolic effects. (Link)
Turmeric enhances muscle glucose uptake. (Link)
Turmeric inhibits gluconeogenesis. (Link)
Tyrosine:
Tyrosine enhances endurance performance in the summer. (Link)
Uncaria Tomentosa:
Uncaria tomentosa strengthens the immune system. (Link)
Ursolic Acid:
Ursolic acid reduces fat and increases muscle. (Link)
Vespa Mandarina:
Vespa mandarina juice enhances aerobic performance. (Link)
Vitamin C:
Vitamin C improves weight loss. (Link)
Vitamin C reduces fat gain. (Link)
Vitamin C-phosphate may help prevent hair loss. (Link)
Vitamin C protects the prostate. (Link)
Vitamin C enhances strength in older athletes. (Link)
Vitamin C enhances power training. (Link)
Vitamin D:
Vitamin D has anti-estrogenic effects. (Link)
Vitamin D lengthens life expectancy. (Link)
Vitamin D increases muscle strength. (Link)
Vitamin D increases muscle and reduces fat. (Link)
Vitamin D improves muscle quality. (Link)
Vitamin D increases testosterone. (Link)
Vitamin D enhances fat breakdown. (Link)
Vitamin D may delay aging. (Link)
Vitamin D extends life expectancy. (Link)
Vitamin D enhances athletic performance. (Link)
Vitamin D enhances weight loss. (Link)
Vitamin D has anti-obesity effects. (Link)
Vitamin D supports weight loss. (Link)
Vitamin E:
Vitamin E extends life expectancy. (Link)
Vitamin E enhances strength in older athletes. (Link)
Vitamin E enhances power training. (Link)
Vitamin K2:
Vitamin K2 increases testosterone production. (Link)
Zinc:
Zinc improves recovery from a cold. (Link)
Zinc increases testosterone. (Link)
Zinc increases testosterone in larger doses. (Link)
