Researchers reviewed hundreds of studies about supplements that might help cyclists perform better. They found that some supplements work by giving your muscles more energy during rides, while others help your body recover and stay healthy afterward. The strongest evidence supports supplements like caffeine, carbs, creatine, and nitrates for boosting performance, plus things like protein, vitamin D, and omega-3s for recovery. However, not all supplements have equal proof—some have much stronger scientific backing than others. The key takeaway is that the best approach combines the right supplements with good training and nutrition tailored to what each cyclist needs.

The Quick Take

  • What they studied: Which supplements actually help cyclists ride faster, longer, or recover better, based on all available scientific research
  • Who participated: This was a review of hundreds of previous studies involving human cyclists of various levels, published up through May 2025
  • Key finding: Some supplements have strong evidence for helping cycling performance (like caffeine and creatine), while others mainly help recovery and health (like protein and vitamin D). The strength of evidence varies widely depending on the supplement.
  • What it means for you: If you’re a cyclist, focus on supplements with the strongest evidence first. Talk to a sports nutritionist or doctor before starting any new supplement, especially if you compete in organized events with supplement rules.

The Research Details

This was a comprehensive review, meaning researchers searched through thousands of published scientific studies about cycling and supplements. They looked at studies in three major scientific databases (PubMed, Scopus, and Web of Science) for research published up to May 2025. They only included studies that tested supplements on real people, were written in English, and measured things like how far cyclists could ride, how fast they recovered, or how their bodies responded to exercise.

The researchers organized supplements into two main categories: those that directly boost performance during rides (like caffeine and carbs) and those that support overall health and recovery (like vitamin D and protein). For each supplement, they looked at the quality of evidence—meaning how many good studies supported it and how strong those studies were.

This approach allowed them to create a ranking system, with the strongest evidence coming from supplements officially recognized by the Australian Institute of Sport as proven performance enhancers.

A review like this is important because individual studies can sometimes give confusing or contradictory results. By looking at all the research together, scientists can see which supplements consistently work and which ones don’t have enough proof. This helps cyclists and coaches make smarter choices instead of wasting money on supplements that probably won’t help.

This review was published in a respected sports nutrition journal, which means it went through expert review. The researchers used a systematic approach, searching multiple databases to avoid missing important studies. However, because this is a review of other studies rather than a new experiment, the quality depends on the quality of the original research. The authors noted that evidence quality varies widely—some supplements have lots of high-quality studies supporting them, while others have only weak evidence.

What the Results Show

The research identified two main groups of helpful supplements for cyclists. The first group directly boosts performance by improving how your muscles use energy during rides. These include caffeine (which reduces fatigue feelings), carbohydrates (which fuel your muscles), creatine monohydrate (which helps muscles produce quick energy), dietary nitrates like beet juice (which improve oxygen use), and sodium bicarbonate (which buffers acid buildup in muscles). These supplements work by supporting different energy systems your body uses depending on how hard you’re working.

The second group supports recovery and long-term health. These include protein (for muscle repair), vitamin D (for bone health and immune function), omega-3 fatty acids (for reducing inflammation), iron (for oxygen transport), zinc (for immune support), and probiotics (for gut health). Additionally, some supplements like cherry juice, collagen, and curcumin may help reduce inflammation and support tissue repair.

The researchers found that caffeine, carbs, and creatine have the strongest scientific evidence for improving cycling performance. These are considered ‘Group A’ supplements by sports science organizations, meaning multiple high-quality studies confirm they work. Other supplements like beta-alanine and dietary nitrates also have good evidence but may work better for certain types of cycling efforts.

Beyond the main performance and recovery supplements, the review identified several other compounds worth considering. Electrolytes (sodium, potassium, magnesium) help maintain hydration and muscle function during long rides. Exogenous ketones are a newer supplement that may help with energy during certain types of training. Pickle juice has emerging evidence for reducing muscle cramps. Collagen supplementation may support joint and connective tissue health, which is important for cyclists dealing with repetitive stress. The review also noted that multivitamins can help fill nutritional gaps, though they’re not a substitute for eating well. Interestingly, the researchers emphasized that these supplements work best when combined with proper training and good overall nutrition—supplements alone won’t make you a better cyclist.

This review builds on decades of sports nutrition research but incorporates newer studies through May 2025. Previous reviews have generally supported caffeine and carbohydrates for performance, and this research confirms those findings remain strong. However, this review provides a more comprehensive look at recovery-focused supplements, recognizing that staying healthy and recovering well is just as important as direct performance enhancement. The emphasis on personalized supplementation—tailoring choices to individual needs and training goals—represents a shift from older ‘one-size-fits-all’ approaches. The review also acknowledges that some popular supplements (like certain amino acids) have weaker evidence than cyclists might expect.

This review has several important limitations. First, it only looked at published studies, so unpublished research isn’t included. Second, the quality of evidence varies dramatically between supplements—some have dozens of high-quality studies while others have only a few small studies. Third, most research has been done on trained cyclists, so results might not apply equally to casual riders. Fourth, supplements work differently for different people based on genetics, diet, and training, so what helps one cyclist might not help another. Finally, the review couldn’t account for all the ways supplements might interact with each other when taken together, which is how most cyclists actually use them.

The Bottom Line

If you’re a competitive cyclist, prioritize supplements with the strongest evidence: caffeine (moderate to high confidence), carbohydrates during rides (high confidence), and creatine monohydrate if you do high-intensity efforts (moderate to high confidence). For recovery and health, focus on adequate protein intake, vitamin D (especially if you train indoors or live in northern climates), and omega-3 fatty acids (moderate confidence). Before starting any supplement, especially if you compete, check your sport’s rules—some supplements are banned in certain competitions. Consider working with a sports nutritionist to create a personalized plan based on your specific training and goals. Start with one supplement at a time so you can tell if it actually helps you.

Competitive cyclists training seriously will benefit most from this information. Casual recreational cyclists should focus on basic nutrition and hydration first—supplements are a small piece of the puzzle. Athletes in sports with strict supplement rules (like some Olympic sports) need to check regulations before using anything. People with certain health conditions (kidney disease, heart conditions, etc.) should talk to their doctor before taking supplements like creatine. Young athletes should be especially cautious and get professional guidance. If you’re not training regularly or competing, the basics of good food and sleep matter far more than supplements.

Some supplements work immediately (caffeine can help within 30-60 minutes), while others take weeks or months to show benefits. Creatine typically takes 5-7 days to build up in your system before you notice effects. Recovery supplements like vitamin D and omega-3s work over weeks and months to support overall health. Protein helps muscle repair within hours to days after exercise. Don’t expect dramatic changes from any single supplement—improvements are usually modest (a few percent better performance) and combine with training effects. Give any supplement at least 2-4 weeks of consistent use before deciding if it’s working for you.

Want to Apply This Research?

  • Track which supplements you’re taking, when you take them, and how you feel during and after rides. Record specific metrics like average power output, time to fatigue, or how quickly you recover (measured by heart rate return to normal). Compare these metrics before and after starting a supplement over 4-week periods.
  • Start by adding one evidence-based supplement at a time (like caffeine before key workouts or protein after hard rides). Use the app to set reminders for taking supplements at optimal times. Log your training intensity and performance to see if the supplement correlates with improvements. This prevents taking too many things at once and helps you identify what actually works for your body.
  • Create a long-term supplement log in the app tracking: supplement name, dose, timing, cost, and perceived effects on performance and recovery. Rate each supplement monthly on a simple scale. Over 3-6 months, you’ll see patterns showing which supplements genuinely help you versus which ones you could skip. This data-driven approach helps you build a personalized supplement strategy that’s both effective and cost-efficient.

This review summarizes scientific research but is not medical advice. Supplements affect everyone differently based on genetics, health conditions, medications, and training status. Before starting any new supplement, especially if you have health conditions, take medications, are pregnant or nursing, or compete in organized sports with supplement rules, consult with your doctor or a registered sports nutritionist. Some supplements can interact with medications or cause side effects in certain people. This information is current as of May 2025 but supplement research continues to evolve. The mention of a supplement does not constitute a recommendation—always research individual supplements and their safety profile before use.