Hazard Core Ashes DMAA pre-workout

Beta-alanine

Beta-alanine is an amino acid that combines with histidine in muscle to form carnosine, which helps buffer acid during intense exercise¹.

L-arginine and AAKG

L-arginine is an amino acid used by the body to make nitric oxide. AAKG is arginine bound to alpha-ketoglutarate.

L-citrulline and citrulline malate

L-citrulline is an amino acid that the body converts to arginine, a precursor of nitric oxide, which widens blood vessels. Citrulline malate combines citrulline with malic acid².

L-carnitine (Carnipure®, ALCAR)

L-carnitine transports fatty acids into mitochondria for energy production. The body makes it, and it is found in meat. Acetyl-L-carnitine (ALCAR) is a related form.

Creatine monohydrate

Creatine is a compound the body makes from the amino acids arginine, glycine and methionine, and it is also eaten in meat and fish. Most of it is stored in skeletal muscle, where phosphocreatine helps regenerate ATP, the immediate energy source for short, intense muscle contractions³.

Creatine monohydrate is the form used in most of the published research³⁴.

Agmatine sulfate

Agmatine is formed in the body from the amino acid arginine and acts as a signalling molecule in the nervous system. It is sold as agmatine sulfate in sports and nootropic products.

Taurine

Taurine is an amino sulfonic acid made by the body and found in meat and fish. It is involved in bile acid formation and cell volume regulation, and it is a common energy-drink ingredient⁵.

L-tyrosine

L-tyrosine is an amino acid that the body uses to make the neurotransmitters dopamine and noradrenaline. It is found in protein-rich foods; N-acetyl-L-tyrosine is a related form⁶.

DMHA (2-aminoisoheptane, octodrine) and DMBA

DMHA, also labelled 2-aminoisoheptane or octodrine (2-amino-6-methylheptane), is a synthetic aliphatic amine stimulant found in pre-workout and weight-loss supplements, sometimes alongside the related compound DMBA⁷.

Choline (choline bitartrate, alpha-GPC)

Choline is an essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. EFSA set an adequate intake of 400 mg a day for adults⁸. Supplements supply it as choline bitartrate, alpha-GPC or citicoline.

L-theanine

L-theanine is an amino acid found in tea leaves, often combined with caffeine.

Magnesium

Magnesium is an essential mineral involved in hundreds of enzyme reactions, including energy metabolism, muscle contraction and nerve function⁹.

EFSA set adequate intakes of 350 mg a day for men and 300 mg a day for women, from all sources¹⁰. Supplements supply magnesium bound to different partners, such as oxide, citrate or glycinate. Labels should state the amount of elemental magnesium, which is lower than the weight of the compound.

Vitamin C (ascorbic acid)

Vitamin C is a water-soluble vitamin needed for collagen formation, immune function and iron absorption. EFSA set population reference intakes of 110 mg a day for men and 95 mg a day for women¹¹.

Potassium and electrolytes

Potassium, sodium and other electrolytes regulate fluid balance, nerve signalling and muscle contraction.

Beta-alanine

The International Society of Sports Nutrition concludes that 4–6 g a day for at least 2–4 weeks raises muscle carnosine and improves performance in exercise lasting about 1–4 minutes¹.

A meta-analysis found a significant overall ergogenic effect, with the size of the benefit depending on the type and duration of exercise¹².

L-arginine and AAKG

A dose-response meta-analysis of randomised trials found that L-arginine lowered blood pressure in adults¹³. Evidence for improved exercise performance or "pump" is inconsistent; oral arginine is extensively broken down before reaching the circulation, which is why citrulline is often preferred².

L-citrulline and citrulline malate

A review of human studies found that citrulline supplementation raises plasma arginine, and that several studies report improved exercise performance or recovery, but the results are inconsistent².

L-carnitine (Carnipure®, ALCAR)

A meta-analysis in healthy people found that L-carnitine supplementation may improve some measures of physical performance, but concluded that more robust trials are needed to determine the best dose¹⁴.

Creatine monohydrate

Supplementation raises muscle creatine stores. The International Society of Sports Nutrition position stand concludes that creatine monohydrate is an effective ergogenic supplement for increasing high-intensity exercise capacity and lean body mass during training³.

A meta-analysis of randomised trials found improved upper-limb strength when creatine was combined with resistance training¹⁵, and a meta-analysis in older adults found greater gains in muscle mass and strength with creatine plus resistance training than with training alone¹⁶.

In the EU, the European Food Safety Authority (EFSA) assessed the evidence and found a cause-and-effect relationship between a daily intake of 3 g of creatine and increased physical performance in successive bursts of short-term, high-intensity exercise¹⁷. That claim is authorised under Regulation (EU) No 432/2012¹⁸, and a second claim on muscle strength in adults over 55 who do resistance training under Regulation (EU) 2017/672¹⁹.

Agmatine sulfate

Controlled human research on agmatine for exercise performance is very limited. Published human data are mostly small studies and a long-term case report²⁰.

Taurine

There is no authorised EU health claim for taurine, and evidence that taurine on its own improves exercise performance in healthy people is limited.

L-tyrosine

A review found that tyrosine may support cognitive performance in short-term stressful or cognitively demanding situations, when these neurotransmitters are temporarily depleted, but found no consistent effect on physical exercise performance⁶.

DMHA (2-aminoisoheptane, octodrine) and DMBA

There are no controlled human trials showing that DMHA improves exercise performance or weight loss.

Choline (choline bitartrate, alpha-GPC)

The EU authorises claims that choline contributes to normal lipid metabolism, homocysteine metabolism and liver function for foods that are a source of choline¹⁸. Claims that choline improves focus or exercise performance are not authorised.

L-theanine

A meta-analysis of randomised trials in healthy people found that theanine with caffeine, and theanine alone, could benefit cognitive and mood outcomes²¹.

Magnesium

Authorised EU claims include that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to normal functioning of the nervous system, for foods that are a source of magnesium¹⁸.

For exercise performance, a review found that supplementation may help people with low magnesium status or older adults, but found no clear benefit in people who already have enough magnesium²².

Vitamin C (ascorbic acid)

Authorised EU claims include that vitamin C contributes to normal collagen formation, normal immune function, the reduction of tiredness and fatigue, and increased iron absorption¹⁸.

Potassium and electrolytes

Authorised EU claims include that potassium contributes to normal muscle function and the maintenance of normal blood pressure¹⁸.

Beta-alanine

Effects on strength and on endurance exercise beyond about 25 minutes are not established¹. A single serving taken before training does not reproduce the daily supplementation used in research.

L-arginine and AAKG

Studies vary in dose and population¹³.

L-citrulline and citrulline malate

Studies differ in dose, form (citrulline or citrulline malate, often with an unverified ratio) and exercise test, and many are small. The mechanism behind any performance effect is not established².

L-carnitine (Carnipure®, ALCAR)

The trials are heterogeneous¹⁴.

Creatine monohydrate

The benefits shown are for repeated short, high-intensity efforts and for training adaptations. They do not extend to endurance performance, which EFSA did not find to be substantiated¹⁷.

Individual responses vary, and many trials are small and short³.

Agmatine sulfate

There are no large randomised trials showing a performance benefit from agmatine in healthy people. Claims of better "pump" or focus are not established.

Taurine

Most of the research uses taurine in combination with caffeine or other ingredients.

L-tyrosine

Most studies are small and use single doses in laboratory settings⁶.

DMHA (2-aminoisoheptane, octodrine) and DMBA

The research concerns detection of these stimulants in supplements, not their effects. Analyses of sports and weight-loss supplements have repeatedly found stimulants that were not declared, or quantities different from the label⁷²³.

Choline (choline bitartrate, alpha-GPC)

Evidence on cognitive or performance effects in healthy adults is limited.

L-theanine

More research with realistic doses and in everyday settings is needed²¹.

Magnesium

Many studies on magnesium and health are observational or involve people with low magnesium status, so their findings do not show that extra magnesium helps people who are not deficient²²⁹.

Vitamin C (ascorbic acid)

Intakes above needs are largely excreted; extra benefit from high doses is not established.

Potassium and electrolytes

Electrolyte supplements are mainly relevant for prolonged exercise in the heat or large sweat losses.

Beta-alanine

The only commonly reported side effect is paraesthesia, a harmless tingling of the skin that is more likely with larger single doses¹.

L-arginine and AAKG

A risk assessment identified an observed safe level of 20 g a day²⁴. Because it lowers blood pressure, people taking blood-pressure or erectile-dysfunction medication should ask a doctor first¹³.

L-citrulline and citrulline malate

Citrulline is generally well tolerated in the doses studied. Digestive discomfort has been reported, and people taking blood-pressure or erectile-dysfunction medication should ask a doctor, because citrulline raises arginine and nitric oxide production².

L-carnitine (Carnipure®, ALCAR)

Generally well tolerated; high doses can cause digestive upset and a fishy body odour.

Creatine monohydrate

Reviews of the clinical literature report no consistent adverse effects of creatine monohydrate in healthy people at commonly studied intakes. A meta-analysis found no significant effect on markers of kidney function²⁵⁴.

People with kidney disease, and anyone taking medication, should speak to a doctor before using creatine. A small rise in blood creatinine is expected with supplementation and can be misread as reduced kidney function⁴.

Agmatine sulfate

A case report described 5 years of high daily agmatine intake without detected adverse effects²⁰. One case report cannot establish safety for the wider population.

Taurine

A risk assessment identified an observed safe level of 3 g a day of supplemental taurine²⁴, and EFSA did not raise safety concerns for the amounts used in energy drinks⁵.

L-tyrosine

People taking MAO inhibitors or thyroid medication should not use tyrosine supplements without medical advice.

DMHA (2-aminoisoheptane, octodrine) and DMBA

Human safety data are lacking. As a sympathomimetic amine, DMHA may raise heart rate and blood pressure; avoid combining it with other stimulants. Contaminated supplements have caused positive doping tests²³.

Choline (choline bitartrate, alpha-GPC)

High intakes can cause a fishy body odour, sweating and digestive upset.

L-theanine

Generally well tolerated at studied doses.

Magnesium

The EU Scientific Committee on Food set a tolerable upper intake level of 250 mg a day for magnesium from supplements and fortified foods (readily dissociable salts and compounds such as magnesium oxide), based on mild, reversible diarrhoea as the most sensitive effect. Magnesium in normal food is not included²⁶.

People with impaired kidney function can accumulate magnesium and should only supplement under medical advice. Magnesium can reduce the absorption of some antibiotics and osteoporosis medicines, so separate them by several hours or ask a pharmacist⁹.

Vitamin C (ascorbic acid)

No tolerable upper intake level has been set; high doses can cause digestive upset. People with a history of kidney stones or iron overload should ask a doctor before taking high doses.

Potassium and electrolytes

People with kidney disease, or taking blood-pressure medicines that raise potassium (such as ACE inhibitors or potassium-sparing diuretics), should not take potassium supplements without medical advice.

Contains 1,3-dimethylamylamine (DMAA), a synthetic stimulant that is not authorised as a novel food in the EU and is on the WADA Prohibited List. Contains DMHA, a synthetic stimulant that is not authorised as a novel food in the EU.

Beta-alanine

Beta-alanine is used in EU food supplements under national rules. No health claim is authorised¹⁸.

L-arginine and AAKG

No health claim for this ingredient is authorised in the EU¹⁸; botanical ingredients are sold under national food-supplement rules²⁷.

L-citrulline and citrulline malate

L-citrulline is used in EU food supplements under national rules. No health claim for citrulline is authorised in the EU¹⁸.

L-carnitine (Carnipure®, ALCAR)

No health claim for this ingredient is authorised in the EU¹⁸; it is sold under national food-supplement rules²⁷.

Creatine monohydrate

Creatine is sold in the EU as a food supplement ingredient under the food supplements framework²⁷. Only the authorised wording of the two creatine health claims may be used, and only at the qualifying intake of 3 g a day¹⁸¹⁹.

Agmatine sulfate

Agmatine sulfate is used in some EU food supplements under national rules. No health claim is authorised¹⁸. Whether a product needs novel food authorisation depends on its history of use²⁸.

Taurine

Taurine is used in EU foods and food supplements. No health claim is authorised¹⁸.

L-tyrosine

Amino acids such as L-tyrosine are used in EU food supplements under national rules. No health claim is authorised¹⁸.

DMHA (2-aminoisoheptane, octodrine) and DMBA

DMHA and DMBA are not authorised as novel foods in the EU²⁸. Octodrine and related stimulants are prohibited in competition by the World Anti-Doping Agency²³²⁹.

Choline (choline bitartrate, alpha-GPC)

Choline is a permitted nutrient source in EU food supplements²⁷¹⁸.

L-theanine

No health claim for this ingredient is authorised in the EU¹⁸; botanical ingredients are sold under national food-supplement rules²⁷.

Magnesium

Magnesium is a permitted mineral in EU food supplements²⁷. Authorised claims may only be used in their approved wording¹⁸.

Vitamin C (ascorbic acid)

It is a permitted nutrient in EU food supplements²⁷; authorised claims may only be used in their approved wording and when the product is at least a source of the nutrient¹⁸.

Potassium and electrolytes

It is a permitted nutrient in EU food supplements²⁷; authorised claims may only be used in their approved wording¹⁸.