Compounds investigated include a range of bioactives—from astaxanthin, rhodiola and polyphenol-rich blends to probiotics and omega-3s—each showing promise for improving sport-specific skills, endurance, strength, cognition and recovery. Notably, the gut microbiome has emerged as a critical modulator of performance and adaptation, with evidence suggesting that microbial composition and interventions may need to be tailored to the athlete’s sport and regimen.
Safety and efficacy remain central concerns, with long-term studies supporting the tolerability of supplements like creatine in female athletes, while meta-analyses and systematic reviews call for standardized protocols and balanced representation in research populations. The field is also addressing significant knowledge gaps, especially regarding female athletes and underrepresented sports, emphasizing the need for more inclusive and personalized research.
Below some of the latest university and industry research investigating the potential of bioactives in active nutrition.
Phenylcapsaicin may boost CrossFit performance, endurance and recovery
A study conducted in Spain investigated the effects of phenylcapsaicin, aXivite- branded phenylcapsaicin supplement from Norwegian firm aXichem AB, on CrossFit athletes’ performance and recovery.
The randomized, triple-blind, placebo-controlled crossover trial involving 50 athletes demonstrated that consuming 2.5 mg of phenylcapsaicin 45 minutes before exercise improved weightlifting performance and reduced delayed onset muscle soreness, although no significant differences were observed in lactate, heart rate, perceived exertion or recovery status.
“This improvement can translate into greater work capacity, as it enables a higher total training volume and facilitates recovery between sessions—an aspect of particular relevance in high-demand disciplines such as [CrossFit, which are characterized by substantial training loads,” the researchers wrote in Journal of the International Society of Sports Nutrition.
“Moreover, this potential benefit may hold competitive significance, since performance differences between first and second place are often determined by only one or two additional repetitions.”
Study supports dual benefits of short-term creatine loading for recovery and performance
Researchers from Tunisia, Spain and Norway reported that seven days of creatine monohydrate loading (20 mg of Powder Pro Zero) improved subjective sleep quality, cognitive performance, and physical output while reducing muscle soreness in 14 physically active men.
“Short-term creatine monohydrate loading may be a valuable strategy for individuals seeking to optimize recovery and readiness during periods of intense training or competition,” they wrote in the journal Nutrients, noting the need for clear guidelines on safe and evidence-based supplementation practices given growing evidence of creatine’s dual impact on cognitive and physical performance.
While many previous studies have focused on physical performance under different conditions, this was the first to assess the effect of creatine monohydrate loading on sleep metrics, physical performances and associated psycho-cognitive responses and recovery in well-rested healthy subjects.
Limitations included the lack of pre-supplementation performance assessment and evaluation of muscle and brain creatine levels.
Study explores astaxanthin’s sport-specific benefits
A study conducted by researchers at Hengyang Normal University and other institutions found that four weeks of daily astaxanthin supplementation improved kicking performance in young male Taekwondo athletes, enhancing anaerobic capacity and neuromuscular coordination.
“The findings suggest that astaxanthin may exert time dependent ergogenic effects, with earlier benefits observed in explosive performance tasks and delayed improvements in endurance related activities,” the researchers wrote in the journal Frontiers in Nutrition.
While no changes were observed in body composition, the athletes on astaxanthin showed significant improvements in sport-specific skills without adverse effects.
First isolated from lobster in 1938, astaxanthin—a reddish-orange carotenoid naturally found in microalgae, fish and crustaceans— has since been studied for its anti-inflammatory, antioxidant, and immune-supporting properties. Research has also explored its effects on mitochondrial energy metabolism, with some evidence suggesting improved endurance and reduced markers of muscle damage in cyclists. Further research is recommended to explore its long-term ergogenic effects.
The science-to-practice supplementation gap in European elite soccer
An international team of researchers reviewed science-based supplementation strategies in European elite soccer, revealing a gap between proven supplements, like nitrates and sodium bicarbonate, and their practical application.
“We found that elite soccer teams across Europe consistently use supplements like creatine, caffeine and protein, yet other supplements with strong evidence, such as nitrates, sodium bicarbonate and tart cherry, remain underused,” said Ralf Jäger, PhD, managing member of consulting company Increnovo and author on the paper. “It highlights a clear science-to-practice gap between what’s proven and what’s actually applied at the club level.”
A survey of practitioners also produced real-world data showing that supplements are often chosen based on familiarity and logistical ease rather than scientific evidence, highlighting the need for better dissemination of research to bridge the gap between science and practice.
The review, published in the Journal of Functional Morphology and Kinesiology, brought together researchers from the University of Bologna, Manchester City Football Club, Laboratoire Sport, Expertise and Performance INSEP, University of Study of Bari and Increnovo.
Rhodiola supplements may boost performance and cognition in athletes
Findings published in the journal Nutrients found that seven days of Rhodiola rosea supplementation improved strength, endurance and cognitive function in resistance-trained athletes, with different doses enhancing specific performance aspects.
Conducted in 27 athletes between the ages of 18 and 40, the study revealed that low doses improved muscular endurance, while high doses increased maximal lower-body strength. Rhodiola’s bioactives, like salidroside, may contribute to fatigue resistance, though the study did not collect mechanistic biomarkers. While beneficial for resistance training and cognitive enhancement, Rhodiola showed limited utility for explosive sports like sprinting.
“To our knowledge, this is the first study to demonstrate that RR [Rhodiola rosea] can elicit concurrent improvements in maximal strength, muscular endurance and power—challenging a previously reported trade-off,” wrote the researchers affiliated with Jacksonville State University in the United States and Azad University in Iran.
Pomegranate plus marigold extracts may boost NAD+ levels, mitochondrial health and physical performance
A study has shown that a polyphenol-rich blend of pomegranate and marigold extracts, branded as BluNADBooster, can significantly boost NAD+ levels and improve mitochondrial health, energy metabolism, inflammation, cognition and physical performance.
Conducted over 60 days with 140 healthy aging adults, the study found that BluNADBooster increased blood NAD+ levels by 26.5%, reduced CD38 enzyme activity by 18% and improved cognitive scores and physical performance when compared to nicotinamide riboside (NR) alone. The combination of BluNADBooster and NR showed the most significant improvements, highlighting a promising nutraceutical approach to promoting healthy aging.
“The market has been waiting for an NAD⁺ solution that goes beyond precursors alone,” said Eric Anderson, managing director at NXT USA and CEO of Blue Helix Health. “BluNADBooster represents a next-generation approach—one that strengthens the body’s ability to generate and maintain healthy NAD⁺ levels while addressing the underlying mechanisms that cause NAD⁺ to decline with age. This study confirms what we’ve believed for years: Polyphenols matter, and they work in ways synthetic precursors cannot.”
Could the sport-specific gut be the key to optimizing performance in high-level athletes?
The gut microbiome has established itself as key to athletic performance and recovery in elite athletes, but emerging evidence suggests that microbial composition exhibits distinct adaptation patterns that vary by sport type and training load.
A recent systematic review from a team of Italian researchers analyzed the current state of the science on the relationship between the gut microbiome, training and performance across sports and nutritional strategies. It noted that the interaction between these factors underscores the need to identify targeted microbiome-modulating interventions to optimize athletic performance while preventing potential imbalances in the microbial community.
“The gut microbiome represents a complex ecosystem that influences human physiology through multiple mechanisms, including the modulation of energy metabolism, immune and inflammatory response and the production of bioactive metabolites,” the researchers wrote in the journal Frontiers in Nutrition. “In high-level athletes, the role of the intestinal microbiome appears particularly relevant, emerging as a potential modulator of athletic performance and training adaptations.”
The work was a collaboration between researchers affiliated with the University of Verona, University of Rome and the Massachusetts General Hospital for Children and Harvard Medical School.
Long-term study supports safety of creatine in female soccer players
A long-term study conducted in Brazil involving 71 female soccer players showed that daily creatine supplementation during an eight-month season did not lead to any clinically significant changes in biochemical markers, affirming its safety.
“Although minor fluctuations in blood biochemical safety markers were observed throughout the season, all biomarkers remained within clinical reference values during long-term creatine supplementation,” wrote researchers from the University of São Paulo and Sport Club Corinthians Paulista in the Journal of the International Society of Sports Nutrition. “These results suggest that creatine supplementation is safe and well tolerated in female football players over the course of an entire competitive season.”
The study, praised for its design and methodology, suggests creatine is safe for female athletes and encourages further research on its further research into its sex-specific effects in athletic settings.
Dark chocolate supplementation improves max-effort sports performance
Research published in the journal Nutrients suggests that dark chocolate may enhance anaerobic sprint performance by influencing ATP resynthesis, critical for high-intensity muscle contractions.
Conducted in Singapore, the study involved 20 healthy adults who consumed dark chocolate or white chocolate-flavored milk before sprint tests. Results showed improved sprint times and reduced fatigue after consuming dark chocolate, attributed to compounds like epicatechin and theobromine, which support cardiovascular function and reduce oxidative stress.
The researchers explained that the flavonoids in dark chocolate likely increased nitric oxide (NO) production, promoting vasodilation, improving oxygen delivery and increasing stroke volume. Its sucrose content also likely provided rapid glucose and fructose for glycolysis, supplying immediate ATP, whereas flavonoids supported sustained ATP production through improved blood flow.
“This synergistic effect of sucrose and flavonoids seems to have a positive role in performance,” the researchers wrote, noting cardiovascular biomarkers would have provided more direct evidence of the underlying physiological mechanisms and strengthened the link between nitric oxide production, delayed fatigue and performance improvements.
‘Promising’: Urolithin A may boost endurance and performance for young soccer players
A study by the University of Newcastle in Australia examined the effects of urolithin A supplementation on soccer players during preseason training.
It found that players taking 1,000 mg of urolithin A daily improved their aerobic endurance by 239 meters and jump height by 3.33 cm compared to a placebo group. The supplement, marketed as Mitopure by Timeline, also prevented a decline in antioxidant activity observed in the placebo group.
“In this study, through their pre-season training, players were exposed to substantial weekly workloads, including high-speed running and sprinting,” the researchers wrote in the journal Frontiers in Nutrition.
“Overall, the findings support the potential use and benefit of UA to enhance aerobic endurance and lower limb performance outputs when used alongside a training intervention.”
While promising, the study’s conclusions are limited by its short duration and small sample size.
Collagen and plant extract-enriched curd shows sports nutrition potential
A study found that a cow’s milk curd supplement enriched with 8% collagen and 4% plant extracts, enhanced antioxidant activity, decreased inflammation and modulated immune and metabolic markers in rats.
“[T]he use of plant-derived extracts in combination with a collagen-containing concentrate strengthens antioxidant defense, promotes the restoration of cellular metabolism and enhances the adaptive capabilities of the athlete’s body,” the researchers wrote.
The study evaluated the effects of cow’s milk curd enriched with collagen concentrate from poultry in combination with either sea buckthorn and rosehip extracts or yarrow and sage extracts.
“In both experimental groups, a reliable increase in the enzymatic activity of the antioxidant system, a decrease in lipid peroxidation and the level of proinflammatory cytokines, an increase in immunoglobulins and activation of 5′-nucleotidase were observed,” the researchers wrote, noting that the most pronounced effects were in the sea buckthorn and rosehip extract group.
They also observed that the supplement influenced the metabolism of purines, which are involved in energy production.
Coffeeberry extract may improve soccer skill performance
A single 300 mg dose of coffeeberry extract improved soccer skill performance in young academy soccer players in the United Kingdom.
Conducted with 20 male players, the double-blind, placebo-controlled trial reported significant improvements following consumption of 300 mg of a coffeeberry extract beverage on short pass performance without affecting sprinting or endurance. The positive effects are thought to be driven by cognitive or neuromuscular mechanisms.
Published in the Journal of Science and Medicine in Sport, the study was conducted by sports researchers from the Brighton and Hove Albion Football Club, the Gatorade Sports Science Institute, the Atlantic Technological University in Ireland, Griffith University in Australia and the University of Stirling in the United Kingdom. The Gatorade Sports Science Institute, a division of PepsiCo Inc., funded the study.
Review highlights tart cherry, kiwi and dairy sleep interventions for elite athletes
A scoping review from Atlantic Technological University, Sport Ireland Institute and Ulster University explored the potential of kiwifruit, tart cherry juice and dairy as nutritional interventions to promote sleep in elite athletes.
“Sleep is a critical pillar of health and elite athletic performance, influencing recovery, adaptation, cognitive function and injury risk,” said Professor Sharon Madigan, head of performance nutrition at Sport Ireland Institute. “Despite its recognized importance, the specific role of nutritional strategies to enhance sleep quality and duration in athletes is an emerging field with fragmented evidence. There are lots of views and opinions of which many have no credible scientific basis.”
She noted growing interest but limited robust evidence for ingredients including melatonin (from foods), certain micronutrients (like magnesium) and plant-based phytochemicals (e.g., polyphenols from tart cherries or kiwifruit).
Findings from the review, published in the journal Sports, also indicated that protein interventions may have a ceiling effect and that more research is needed on dose-response and long-term effects of nutritional sleep aids, particularly for female athletes.
Beetroot juice may boost power and strength in judo
Beetroot juice may enhance performance in adolescent judo athletes by increasing handgrip and back muscle strength, jump height and throw count.
A crossover study involving 35 male athletes showed that beetroot juice improved these metrics compared to a placebo, likely due to its nitrate content enhancing nitric oxide (NO) availability and efficiency in muscle function and recovery.
“The proposed mechanisms underlying these performance benefits include improved endothelial function, oxygen delivery to working muscles, mitochondrial efficiency and skeletal muscle metabolism and contraction,” the researchers from Istanbul University-Cerrahpaşa and other institutions in Turkey and the United States wrote in the journal Frontiers in Nutrition.
They suggested that beetroot juice supplementation “may enhance parasympathetic recovery mechanisms post-exercise, possibly through NO’s effects on autonomic nervous system regulation and improved muscle metabolic efficiency.”
Balchem’s OptiMSM could improve half-marathon recovery at low dose
Recent research in collaboration with Balchem highlights that low-dose methylsulfonylmethane (MSM)—a sulfur-containing compound commonly sold as a dietary supplement for joint health and inflammation—supports immune and inflammatory responses following prolonged aerobic exercise.
The study involved 10 experienced runners who consumed MSM before participating in a half-marathon, revealing significant changes in 29 mRNAs linked to immune responses. These findings suggest MSM may enhance muscle recovery, improve immune response and reduce oxidative stress post-exercise, although further research is needed for chronic inflammatory conditions.
“With this new trial, we explored an unprecedentedly low dose of MSM,” said Jessica Arnaly, senior marketing and business development manager at Balchem Human Nutrition & Health, noting that the findings highlight opportunities for sports nutrition brands to use MSM more flexibly in convenient, multi-ingredient formats that suit today’s busy, active consumers.
Performance supplements research: Significant knowledge gaps for female athletes and certain sports
A review of sports supplements reveals significant research gaps, particularly concerning female athletes, with only 10% of studies focusing on them compared to 60% on male athletes. The report, published in the journal Frontiers in Nutrition, emphasizes the need for individualized supplementation strategies for elite athletes, considering factors like training status and physiological responses.
While caffeine, amino acids and probiotics showed consistent benefits, the efficacy of other supplements like beta-alanine and vitamin D varied across sports. The review, which included 46 studies encompassing 928 elite athletes, also highlights the uneven distribution of research across different sports, with a concentration in cycling, and calls for integrated supplementation strategies aligned with training and competition schedules.
“The findings underscore the critical importance of individualized supplementation strategies, moving beyond generic protocols to consider athlete-specific factors such as training status, competition schedule and physiological response patterns,” the researchers from China wrote. “This personalized approach becomes particularly relevant given the observed variations in supplement effectiveness across different sporting contexts and athlete populations.”
Sorghum extract may accelerate post-exercise strength recovery
A study by the University of Kentucky found that daily supplementation with RedLeaf Biologics’ polyphenol-rich sorghum extract, ReDaxin, significantly improved strength recovery and reduces muscle soreness post-exercise.
Conducted in a cohort of 29 healthy young men, the trial revealed that both 250 mg and 500 mg doses accelerated recovery, with the high dose showing faster results within 48 hours. Journal of Strength and Conditioning Research
RedLeaf Biologics, founded in 2015, uses a non-GMO sorghum crop to produce ReDaxin, which contains bioactive compounds including luteolin, quercetin, hydroxycinnamic acids and a rare class of polyphenols called 3-deoxyanthocyanidins like Apigeninidin and Luteolinidin. These 3-deoxyanthocyanidins are reported to have antioxidant activity, may support cellular defense pathways and play a role in supporting healthy immune balance.
“The new clinical study is a major milestone for the sports nutrition industry,” said Jordan Wood, co-founder and CEO of RedLeaf Biologics. “We have peer-reviewed clinical data confirming that a U.S.-grown botanical can accelerate strength recovery and reduce soreness after exercise. ReDaxin represents the perfect marriage of gold standard science and American agriculture.”
Probiotics plus omega-3s may boost muscle strength for swimmers
A study involving elite sprint swimmers found that combining probiotics and omega-3 fatty acids with ultra-short race-pace training can enhance explosive upper-body strength more effectively than training alone.
Researchers from Shiraz University, Increnovo LLC, and Waseda University suggest that this is due to the synergistic effects on the gut-muscle axis, with probiotics improving gut integrity and immune function, and omega-3s providing anti-inflammatory and anabolic benefits. The randomized, double-blind trial in 60 male swimmers observed significant improvements in strength and performance metrics in the supplemented groups, particularly the combination of probiotics and omega-3s.
“The data are exciting because probiotics alone did improve some measures of strength, but the combination with omega-3s consistently outperformed either component alone,” said Dr. Ralf Jäger, managing member of Wisconsin-based Increnovo and co-author on the paper. “This tells us we may not just be looking at an isolated effect of gut microbiota modulation, but at a broader synergy where multiple pathways converge to support performance.”
The study called for further research to explore this gut-muscle connection and its implications for sports nutrition.
Study finds paprika aids endurance, brain function
Research conducted in Japan found that pigments from paprika, specifically paprika xanthophylls (PX), enhance oxygen delivery to muscles and the brain, potentially improving endurance and cognitive function.
In a study involving 21 recreationally active students, PX supplementation led to improved exercise efficiency and reduced heart rate without altering VO₂ peak, suggesting enhanced oxygen delivery quality. Although cognitive tests showed no significant differences, PX intake improved attention and cognitive flexibility, hinting at optimized brain oxygenation.
“Several studies on humans have shown that paprika xanthophyll (PX) found in red paprika possesses antioxidant properties similar to other xanthophylls, such as lutein and zeaxanthin,” the researchers wrote. “Notably, capsanthin and capsorubin, which are the primary xanthophylls in red paprika, are considered to exhibit high scavenging activity against reactive oxygen species.”
Meta-analysis examines most effective sports nutrition supplements
A systematic review and network meta-analysis examined the effectiveness of dietary supplements on athletic performance, focusing on protein, creatine, beta-alanine, HMB, vitamin D and caffeine.
The study, published in the journal Frontiers in Nutrition, included 35 randomized controlled trials with 991 athletes and found that protein supplementation best enhances muscular strength, while beta-alanine and creatine improve jump performance and sprint speed, respectively. However, no significant muscle mass gain was observed, and the study highlighted the need for sport-specific supplementation protocols. Limitations include a gender imbalance and a lack of standardized protocols.
“Future studies should adopt standardized supplementation and training protocols, harmonize measurement techniques, balance sex representation and employ longer follow-ups to enhance the reliability and applicability of the evidence,” the researchers noted.
Review explores creatine for combat sports
A review published in the Journal of Dietary Supplements explored creatine’s effects on combat sport athletes, focusing on its impact on body composition and performance.
Leading creatine researchers synthesized data from 19 trials involving 396 athletes, highlighting creatine’s benefits in enhancing muscle strength, power output, and fat-free mass in sports including wrestling, judo, taekwondo, karate, boxing, Muay Thai and Brazilian jiu jitsu. Despite common concerns about weight gain, the review found such increases are modest and potentially beneficial, with no serious adverse effects reported.
“While concerns about weight gain remain common in weight-class athletes, the evidence suggests that such increases are generally modest and largely attributable to gains in fat-free mass, which may even be advantageous for performance,” the study noted, calling for further studies to explore creatine’s effects on these athletes.
Key trends in active nutrition science
1. Sport-specific supplementation: Research is increasingly focused on how supplements affect performance in specific sports and athletic tasks. For example, astaxanthin improved explosive kicking in Taekwondo athletes, while Rhodiola rosea showed benefits for resistance training but limited utility for sprinting.
2. Personalization and individualized protocols: There’s a strong movement toward individualized supplementation strategies, considering athlete-specific factors such as training status, physiological responses and competition schedules. This is especially important given the observed variations in supplement effectiveness across different sports and populations.
3. Gut microbiome as a performance modulator: The gut microbiome is recognized as a key player in athletic performance and recovery. Studies suggest that microbial composition adapts to sport type and training load, and targeted microbiome interventions may optimize performance and prevent imbalances.
4. Synergistic and multi-ingredient approaches: Combining supplements (e.g., probiotics with omega-3s, pomegranate with marigold extracts) is shown to have synergistic effects, outperforming single-ingredient interventions in areas like muscle strength, recovery and mitochondrial health.
5. Safety and long-term use: Long-term studies, such as those on creatine in female soccer players, affirm the safety and tolerability of certain supplements over extended periods, supporting their use in competitive settings.
6. Expanding the scope of performance outcomes: Research is broadening beyond traditional metrics (strength, endurance) to include cognitive function, sleep quality, recovery speed and immune health. For example, coffeeberry extract improved soccer skill performance, and tart cherry, kiwi and dairy interventions are being explored for sleep enhancement.
7. Addressing knowledge gaps: There is a recognized need for more research on female athletes and underrepresented sports, as most studies have focused on males and a limited range of disciplines. Calls for more inclusive and balanced research are prominent.
8. Mechanistic insights and biomarker tracking: Studies are increasingly measuring biomarkers (e.g., NAD⁺ levels, CD38 enzyme activity, mRNAs linked to immune response) to understand the underlying mechanisms of supplement effects and optimize protocols.
9. Meta-analyses and standardization: Systematic reviews and meta-analyses are helping to clarify which supplements are most effective for specific outcomes, while also highlighting the need for standardized protocols and balanced representation in future research.
