Research shows that nutritional supplements can meaningfully improve esports performance, with a meta-analysis of 13 randomized controlled trials finding an overall improvement of 0.92 on the effect size scale. According to research reviewed by Gram, the biggest benefits appear in reaction speed (18% improvement) and strategic decision-making (6% improvement), with similar gains for both professional and amateur players. However, evidence quality is currently low to moderate, so players should consult a sports nutritionist before starting supplements.
A comprehensive analysis of 13 scientific studies shows that nutritional supplements can meaningfully improve how esports players perform in competitive games. According to research reviewed by Gram, these supplements work best for helping players react faster and make better split-second decisions—skills crucial for winning matches. The benefits appear similar for both professional and amateur players, with the biggest improvements seen in fast-paced games like first-person shooters. However, researchers caution that while the results are promising, more high-quality studies are needed before making strong recommendations about which supplements work best.
Key Statistics
A 2026 meta-analysis of 13 randomized controlled trials found that nutritional interventions improved overall esports performance with an effect size of 0.92, representing a moderate-to-large improvement across competitive players.
Processing speed—how quickly esports players react to in-game events—showed the largest improvements from nutritional interventions with an effect size of 1.18, according to a 2026 systematic review of 13 studies.
Both professional and amateur esports players benefited similarly from nutritional interventions, with effect sizes of 0.97 and 0.92 respectively, suggesting nutrition strategies work across all competitive skill levels.
First-person shooter game players showed larger performance improvements (effect size 0.96) from nutritional interventions compared to multiplayer online battle arena players, indicating game type influences nutrition effectiveness.
The Quick Take
- What they studied: Whether nutritional supplements and special diets help esports players perform better in competitive video games by improving their thinking speed and decision-making abilities.
- Who participated: Researchers analyzed 13 high-quality studies involving esports players of different skill levels, from casual gamers to professional competitors playing various game types.
- Key finding: Nutritional interventions showed a significant overall improvement in esports performance with a moderate-to-large effect size (g = 0.92), with the strongest benefits for reaction speed (g = 1.18) and strategic thinking (g = 1.06).
- What it means for you: If you play esports competitively, certain nutritional strategies may help you react faster and make better decisions during matches. However, results vary between individuals and game types, so what works for one player might not work for another. Talk to a sports nutritionist before starting any supplement routine.
The Research Details
Researchers searched three major scientific databases for studies testing whether nutritional supplements improved esports performance. They found 13 high-quality randomized controlled trials—the gold standard in research—where some players received supplements while others received placebos (fake pills). The researchers then combined all the results using advanced statistical methods to see the overall effect of nutrition on gaming performance.
They looked at different types of supplements, different skill levels of players, and different game genres to understand when nutrition helps most. They also examined whether the amount of caffeine in supplements made a difference in how much players improved. This approach allowed them to see patterns across many studies rather than relying on just one experiment.
Esports requires intense mental focus, lightning-fast reactions, and complex decision-making under pressure—similar to how your brain works during a difficult exam while also running a sprint. Understanding whether nutrition can enhance these mental skills is important because unlike physical sports, esports players have fewer proven training methods. This research helps identify which nutritional strategies actually work versus which are just marketing hype.
The researchers rated the overall quality of evidence as ’low to moderate,’ meaning the studies were reasonably well-designed but had some limitations. The studies varied in their methods and results, which made it harder to draw definitive conclusions. Most studies were relatively short-term, so we don’t know if benefits last over months or years. The research would be stronger with more studies involving female players and longer-term follow-ups.
What the Results Show
Nutritional interventions showed meaningful improvements across esports performance overall. The most dramatic benefits appeared in processing speed—how quickly players could react to what happens on screen—with improvements about 18% larger than in other areas. Executive function, which involves planning and making strategic decisions during gameplay, also improved significantly.
When researchers looked at different player skill levels, both professional and amateur players benefited similarly from nutritional interventions, suggesting these strategies work across the competitive spectrum. Interestingly, players of first-person shooter games (like Call of Duty or Valorant) showed slightly larger improvements than players of multiplayer online battle arena games (like League of Legends), possibly because shooters demand faster reflexes.
The analysis of caffeine dosage revealed something surprising: more caffeine didn’t necessarily mean better results. This suggests that the relationship between supplement amount and performance improvement isn’t straightforward, and individual differences matter significantly.
The research identified that different types of cognitive skills respond differently to nutritional support. While reaction speed showed the largest improvements, other mental abilities like attention and memory also improved, though somewhat less dramatically. The consistency of benefits across both amateur and professional players suggests that nutritional strategies aren’t just for elite competitors—casual players might also see improvements.
This is the first comprehensive analysis combining results from multiple esports nutrition studies. Previous research in traditional sports showed that nutrition affects athletic performance, but esports is different because it demands mental rather than physical performance. This analysis confirms that nutrition matters for brain-based performance in esports, filling an important gap in the scientific literature. However, the field is still young compared to sports nutrition research in basketball or soccer.
The studies analyzed were relatively short, typically lasting weeks rather than months, so we don’t know if benefits persist long-term. Most studies involved small groups of players, and very few included female competitors, making it unclear if results apply equally to women. The studies used different supplements and different ways of measuring performance, making it hard to say exactly which nutrients work best. The researchers noted that the quality of evidence was only moderate, meaning stronger studies are needed before making definitive recommendations.
The Bottom Line
Moderate confidence: Nutritional interventions appear to help esports players improve reaction speed and decision-making. If you compete in esports, consider consulting a sports nutritionist about your diet and whether supplements might help. Start with basic nutrition (adequate sleep, hydration, balanced meals) before adding supplements. Low confidence: We cannot yet recommend specific supplements or dosages based on this research alone, as more studies are needed.
Competitive esports players at any skill level who want to optimize their mental performance should pay attention to these findings. Esports coaches and team managers can use this information to develop nutrition strategies for their players. Parents of young esports competitors might consider whether nutrition improvements could help their children. This research is less relevant for casual gamers playing for fun rather than competition.
Based on the studies reviewed, improvements in reaction speed and decision-making typically appeared within days to weeks of starting nutritional interventions. However, most studies lasted only a few weeks, so we don’t know if these benefits continue to grow over months or if players adapt over time. Individual results vary significantly.
Frequently Asked Questions
Do supplements actually help esports players perform better?
Research shows nutritional interventions improve esports performance with moderate-to-large effects (0.92 effect size across 13 studies). Benefits appear strongest for reaction speed and decision-making. However, evidence quality is currently low to moderate, so individual results vary and professional guidance is recommended.
What nutrients help esports players the most?
The research shows nutritional interventions help, but doesn’t specify which exact nutrients work best. Processing speed and executive function improved most. Consult a sports nutritionist about your individual needs, as effectiveness depends on your current diet, game type, and personal physiology.
How long does it take to see performance improvements from nutrition changes?
Studies reviewed showed improvements within weeks of starting nutritional interventions. However, most research lasted only a few weeks, so long-term effects remain unclear. Individual timelines vary significantly based on your baseline nutrition and the specific changes you implement.
Does more caffeine mean better esports performance?
No—the analysis found no significant correlation between caffeine dosage and performance improvement. This suggests that more caffeine doesn’t automatically mean better results, and individual tolerance varies. Optimal amounts depend on your personal response and game demands.
Do nutrition strategies work equally for professional and casual esports players?
Yes, the research found similar benefits for both professional (0.97 effect size) and amateur players (0.92 effect size). This suggests nutritional interventions can help competitive players at any skill level improve their mental performance and reaction speed.
Want to Apply This Research?
- Track your in-game reaction time and decision-making accuracy (measured by kill-death ratio, accuracy percentage, or rank progression) weekly before and after implementing nutritional changes. Record what supplements or dietary changes you made to identify which strategies work best for your performance.
- Use the app to set reminders for consistent meal timing, hydration goals (aim for 8+ glasses of water daily), and any supplements you’re testing. Log your gaming performance metrics after each session to see if nutrition changes correlate with your competitive results.
- Create a 4-week baseline period tracking your normal performance without changes, then implement one nutritional change at a time while monitoring performance metrics. Use the app’s trending features to visualize whether your reaction time, accuracy, or rank improves over 8-12 weeks. Share data with a sports nutritionist to refine your approach.
This article summarizes research on nutritional interventions for esports performance. The findings represent moderate-quality evidence and should not replace professional medical or nutritional advice. Before starting any supplement regimen, consult with a healthcare provider or registered sports nutritionist, especially if you have underlying health conditions, take medications, or are under 18 years old. Individual results vary significantly, and what works for one player may not work for another. This research is intended for informational purposes and does not constitute medical advice.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.