Supplement Hype reports the state of evidence and grades claims. It is not a substitute for a doctor or pharmacist and does not diagnose, treat, or cure anything. Read the full disclaimer →
By goal
Ranked by the strength of human evidence — not popularity. 9 entries touch this goal. Each is graded claim by claim, because the same supplement can be strong for one use and weak for another.
the one that actually works
Among the most evidence-backed supplements there is. The rare case where the science is ahead of the hype.
Marketing intensity 65 of 100. Evidence strength 90 of 100. Verdict: Better than its hype.
the legal performance drug
One of the most reliably effective legal performance aids. The catch isn't whether it works - it's timing.
Marketing intensity 60 of 100. Evidence strength 88 of 100. Verdict: Better than its hype.
convenient food, not magic
A genuinely useful, evidence-backed way to hit your protein target. Just remember it's food, not a potion.
Marketing intensity 70 of 100. Evidence strength 80 of 100. Verdict: Better than its hype.
the underrated endurance and blood-pressure trick
Quietly effective and under-marketed. The nitrate in beetroot genuinely lowers blood pressure a little and improves endurance - a rare case of substance over hype.
Marketing intensity 45 of 100. Evidence strength 70 of 100. Verdict: Better than its hype.
the tingly one that quietly works
An under-hyped supplement that genuinely works for one narrow thing: high-intensity efforts lasting 1-4 minutes. The famous tingle is harmless.
Marketing intensity 52 of 100. Evidence strength 62 of 100. Verdict: Better than its hype.
the pump amino acid — better than arginine, oversold for pumps
A legit nitric-oxide booster with some real recovery and endurance signal, but the evidence is mixed and single pre-workout doses often do nothing.
Marketing intensity 60 of 100. Evidence strength 45 of 100. Verdict: Slightly overhyped.
the energy-drink amino acid that went viral for aging
A 2023 mouse study lit up the longevity world - then a 2025 human study undercut the core premise. For exercise there's a small, real signal; for living longer, it's unproven.
Marketing intensity 70 of 100. Evidence strength 40 of 100. Verdict: Overhyped.
the mitochondria supplement with actual RCTs
Better evidenced than most longevity supplements - real RCTs show small gains in muscle strength and mitochondrial markers. Caveats: effects are modest, trials are small and industry-funded.
Marketing intensity 76 of 100. Evidence strength 38 of 100. Verdict: Overhyped.
redundant if you already eat enough protein
A gym-bag staple that the science has largely passed by. If you hit your protein target, BCAAs add little - whole protein already contains them, plus the other amino acids you need.
Marketing intensity 75 of 100. Evidence strength 30 of 100. Verdict: Severely overhyped.
Based on human evidence, the best-supported options here are Creatine monohydrate, Caffeine, Whey / protein powder. Each is graded claim by claim — open a card for the sources.
Watch out for BCAAs — the marketing runs well ahead of the human evidence for these.