Many individuals explore dietary supplements in hopes of enhancing their fitness and overall well-being. However, it’s crucial to examine the evidence behind these products to determine their effectiveness.
• BCAA. Branched-chain amino acids (BCAAs) are essential for muscle development. However, if your diet includes adequate protein from sources like dairy, eggs, and meat, additional BCAAs may not be necessary, according to Barnhart. For those following a vegan diet, considering BCAA supplements might be worthwhile.
• CoQ10. Coenzyme Q10 (CoQ10) is an antioxidant produced by the body that aids in energy production. Currently, there is insufficient evidence to support the effectiveness of CoQ10 supplements for enhancing strength or improving workout performance.
• Preworkout Pills. Many preworkout supplements contain niacin, a B vitamin that has not been proven to increase strength. While these products may also include caffeine, it’s important to be cautious, as excessive caffeine can lead to insomnia and anxiety. A more straightforward alternative to enhance energy levels is simply enjoying a cup of coffee about 30 minutes to an hour prior to your workout.
Editor’s Note: This article originally featured in the March 2026 edition of Consumer Reports On Health.
In summary, while supplements like BCAAs, CoQ10, and preworkout pills are popular among fitness enthusiasts, their efficacy is often inconclusive. A well-balanced diet and sensible caffeine consumption can often serve as a more effective strategy for enhancing workout performance.
