• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Originals Straight Facts

Straight Facts: The Most Effective Bodybuilding Supplements, Backed By Science

by Derek Dufour Updated by GI Team on May 17, 2023

This post may contain affiliate links (disclosure policy).

Jerry Brainum lists the most effective bodybuilding supplements according to scientific studies.

The bodybuilding and sports supplement industry has boomed over the last few decades. What was once dominated by a small number of tried and true brands is now overloaded with hundreds of supplement companies and manufacturers. While having purchasing choice is great to best get what you need – it can also make supplementation confusing. Which brands should you trust? Which types of supplements actually work? Am I being scammed? In our latest episode of Straight Facts, Jerry Brainum breaks down the top supplements backed by science to guarantee results.

It seems like nearly every week a new kind of supplement product hits the market. Each one advertises that it is the best solution to optimizing your fitness training. But how do you separate the over-exaggerated marketing from the real deal supplements that make a difference?  While FDA approval of a supplement is a good start – deeper scientific studies are required to know if a supplement actually will make changes to your training and diet.

That’s why Jerry Brainum broke down a short list of science research backed supplements that are considered most consistently effective for bodybuilders and athletes. Keep in mind this list is considering legal over the counter supplements and not PEDs such as steroids. Let’s jump into it.

1. Creatine

After piling through the data, Jerry Brainum found that most scientific studies endorse creatine as an effective supplement. It works for 80% of people who use it in an aggregate score of research studies and essays. Creatine is probably one of the earlier supplements you were made aware of back in high school – and for good reason. It keeps your muscles supplied with energy for muscle contraction. It stimulates intramuscular insulin growth factor one which is a direct anabolic effect. It also helps to reduce acidity in muscle – which is a big factor in fatigue during training. It is without question the number one most effective supplement.

RELATED: Best Creatine Supplements For Bulking & Muscle Growth

2. Caffeine

While technically more of a drug than a supplement, studies have shown that caffeine, an all natural substance, is effective for sports supplementation.  Whether you get the caffein boost via a pre-workout supplement or simply a few cups of coffee – there’s no doubt that this drug works to boost your energy.

A few tips to keep in mind. You’ll want to ingest caffeine (coffee for example) one hour before you workout in order to get the best effects from it. However, if you train late – then the boosting energy of caffeine will last well into the night and might make it harder for you to sleep. This can hurt your muscle recovery.

Note – if you have any kind of heart or artery disease or complication, caffeine can restrict the dilation of your arteries. This can reduce the amount of blood pumping into your heart. Which can cause health risks if you have any known pre-existing heart and artery conditions.

RELATED: Best Pre-Workout Supplements For Bodybuilding & Muscle Gain

3. Nitrates

Nitrates are substances found naturally in green leaf vegetables (such as beets). Super greens supplementation is a great way to get the benefits of nitric oxide without taking boosters (which may come with additional ingredients you may want to avoid in your diet). Nitrate takes about 2-2.5 hours from the time you consume it before you get the full effect during a workout. Effects include dilation of blood vessels – which helps you get a great pump and great delivery of oxygen to muscles.

4. Beta Alanine

Beta Alanine increases the production of carnosine in the body. This helps increase muscle endurance by preventing acidity build up in muscle which is one of the factors that cause fatigue. Essentially, much like nitrates, this BCAA supplement can help stave off fatigue. This allows you train harder and longer in the gym.

On a personal note – Jerry Brainum mentions his own use of beta alanine. In his experience, a low dose did not help him. But after going to a higher dose he was able to see an effect.

RELATED: Straight Facts – The Pros And Cons Of Beta Alanine

Wrap Up

While the supplements listed here are backed with rigorous research to endorse their efficiency, it should be noted that if something works generally on paper it may not work for you. Each individual has unique genetics. No one drug affects a person exactly the same way.

If you are not using some of these supplements in your diet – and are looking for a natural way to increase performance – try adding these into your stack. Evaluate if the results work for you, adjust, and repeat. You might just find something to give you the edge during bodybuilding training.

You can watch Jerry Brainum go into full detail about this supplements in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

About Derek Dufour

Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility