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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-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.

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.

Caffeine

Caffeine is a stimulant that blocks adenosine receptors in the brain, reducing perceived effort and fatigue. It is found in coffee, tea and energy drinks and is a common ingredient in pre-workout products³.

Dicaffeine malate (sold as Infinergy®) is caffeine bonded to malic acid. Its caffeine adds to the total caffeine in a product, but labels do not always state the caffeine equivalent.

Yohimbine (yohimbe bark, rauwolscine)

Yohimbine is an alkaloid from the bark of the African tree Pausinystalia yohimbe. It blocks α2-adrenergic receptors, which increases noradrenaline release. Rauwolscine (alpha-yohimbine) is a closely related alkaloid.

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 exercise⁴.

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.

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 report⁵.

Caffeine

The International Society of Sports Nutrition concludes that caffeine consistently improves exercise performance when consumed in doses of about 3–6 mg per kg of body mass, with benefits for muscular endurance, movement velocity, strength, sprinting, jumping and aerobic exercise³.

Yohimbine (yohimbe bark, rauwolscine)

A small trial in professional soccer players found reduced body fat with yohimbine but no change in body mass, muscle mass or performance⁶. Larger, independent trials are lacking.

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-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.

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.

Caffeine

Responses vary widely between people, partly because of genetics and habitual caffeine use. Many studies use pure caffeine, so results do not automatically apply to multi-ingredient products³.

Yohimbine (yohimbe bark, rauwolscine)

Evidence for fat loss or performance is limited to small studies. Supplement labels are often inaccurate: of 49 US yohimbine supplements tested, only 2 gave accurate information on both the quantity and the known adverse effects⁷.

• Due to its potency, this product is not recommended for beginners or those sensitive to stimulants.

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-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.

Agmatine sulfate

A case report described 5 years of high daily agmatine intake without detected adverse effects⁵. One case report cannot establish safety for the wider population.

Caffeine

EFSA concluded that single doses of up to 200 mg, and daily intakes of up to 400 mg from all sources, do not raise safety concerns for healthy adults. For pregnant and breastfeeding women, daily intakes up to 200 mg do not raise concerns for the foetus or infant⁸.

Higher intakes can cause anxiety, sleep disturbance, raised heart rate and blood pressure, and digestive upset. Combining several caffeine sources (coffee, energy drinks, pre-workouts) raises total intake⁸³.

Yohimbine (yohimbe bark, rauwolscine)

A review of poison-centre cases found that adverse events with yohimbine products had more serious outcomes than average exposures, including rapid heart rate, anxiety, high blood pressure and agitation⁹. People with heart conditions, high blood pressure, anxiety disorders or taking antidepressants should not use yohimbine.

Contains yohimbine. Isolated yohimbine is classified as a medicinal substance in several EU member states; its legal status depends on the country of sale.

Beta-alanine

Beta-alanine is used in EU food supplements under national rules. No health claim is authorised¹⁰.

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 EU¹⁰.

Agmatine sulfate

Agmatine sulfate is used in some EU food supplements under national rules. No health claim is authorised¹⁰. Whether a product needs novel food authorisation depends on its history of use¹¹.

Caffeine

Caffeine is permitted in EU foods and food supplements, subject to labelling rules. It is not on the World Anti-Doping Agency Prohibited List¹².

Yohimbine (yohimbe bark, rauwolscine)

Yohimbine is a pharmacologically active substance. Its use in food is regulated under Regulation (EC) No 1925/2006 and national rules¹³, and several EU Member States treat it as a medicinal substance¹⁴.