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The most studied performance supplement on earth. It works.

The most reliable ergogenic aid. Dose matters. So does your tolerance.

The label says 6g. How much is actually L-citrulline? Usually far less.

Buffers muscle acidity in the 1–4 minute effort window. Feels like tingles.

A convenient, high-quality protein source. Not magic — just efficient food.

Mostly obsolete if you eat enough protein. Which you probably do.

Adaptogen with real (small) effects on stress markers and possibly strength.

Only supplement if you're deficient. Then it matters a lot.

If you don't eat fatty fish 2–3x/week, this is one of the few worth taking.

Marketed as a fat burner. It isn't one for most people.

Alpha-2 antagonist with a real fat-loss mechanism and a real cardiovascular risk profile.

Sold as a testosterone booster. It isn't.

Why '6g citrulline malate' isn't 6g of citrulline — and how to figure out what you're actually getting.

Prop blends hide individual ingredient doses. They are almost always a signal that at least one ingredient is underdosed.

The five things that matter and everything the marketing wants to distract you from.

The category exists because the ingredients don't work — if they did, they'd be regulated.

The things that should make you put the tub back on the shelf.