Popular sports supplements such as amino acids (including branched-chain amino acids), creatine, beta-alanine, glutamine, and L-arginine are widely recognized for their performance-enhancing effects. However, emerging evidence suggests that new supplements, particularly those influencing metabolic pathways, could offer additional benefits for athletes [1-4]. This paper aims to provide an overview of recent evidence on novel, evidence-based sports supplements that are gaining attention for their potential in enhancing athletic performance.

Niacin (Vitamin B3) and its Effects on Athletic Performance

Niacin, consisting of nicotinic acid and nicotinamide, serves as the precursor to the bioactive molecules nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD is crucial for energy production during exercise, making niacin a potential ergogenic aid, especially for endurance athletes.

Niacin’s beneficial effects are attributed to its ability to improve lipid profiles by increasing HDL cholesterol ("good" cholesterol), decreasing triglycerides, and promoting better circulation and cardiovascular health. It is also believed to enhance energy metabolism, reduce fatigue, and support fat metabolism. Some studies suggest that niacin may improve muscle endurance, possibly through its effects on NAD+, a molecule involved in cellular energy production during exercise.

Some research has indicated that niacin may play a role in improving muscle endurance, possibly through its effects on NAD+ (Nicotinamide adenine dinucleotide), a molecule involved in energy production during exercise [5-8].

In 2021, Liao et al. from China conducted a placebo-controlled study with forty-eight recreationally trained runners (40 males and 8 females). Participants were supplemented with nicotinamide mononucleotide at doses of 300 mg, 600 mg, or 1200 mg daily for six weeks. The study found that nicotinamide mononucleotide supplementation (600 mg and 1200 mg) was associated with increased oxygen uptake and improved aerobic capacity during exercise, potentially due to enhanced oxygen utilization by skeletal muscle [6].

Further supporting this, a 2023 study by Yi et al. involving eighty middle-aged healthy adults found that nicotinamide mononucleotide supplementation significantly increased blood NAD levels and enhanced performance in the six-minute walking test. The greatest improvement in walking distance was observed with 600 mg and 900 mg doses, and the supplement was well-tolerated and safe [7]. Xiang et al. (2023) also suggested that oral niacin supplementation could improve grip strength, lean body mass, and bone mineral content. Additionally, niacin helped reduce body fat and decreased fasting blood sugar in non-diabetic individuals, supporting its role in improving body composition and glucose metabolism.

Accordingly, niacin improves body composition by increasing muscle mass and lowering fat content, and improves glucose homeostasis [8].

Moreover, in a 2024 animal study, Mizutani et al. showed that endurance exercise could deplete niacin levels, but niacin supplementation helped prevent this depletion, underlining the importance of niacin in supporting long-term physical activity.

Therefore, the beneficial effect of niacin supplementation is attributed to the increased NAD consumption during long-term endurance exercise, which cause increased niacin requirement [9].

Bromelain: A Natural Anti-Inflammatory Supplement

Bromelain, a mixture of proteases derived from pineapple stems, has gained attention for its potential to reduce exercise-induced muscle damage, inflammation, and promote recovery [10, 11].

In 2011, Aiyegbusi et al. conducted an experimental study on male Sprague-Dawley rats with Achilles tendon injuries. Bromelain supplementation (7 mg/kg body weight) for two weeks significantly promoted tenocyte proliferation, aiding in tendon repair after injury.

The authors concluded that bromelain treatment of acute tendon injury can stimulate tenocyte proliferation and promote healing [10].

A placebo-controlled trial by Shing et al. in 2016 investigated bromelain supplementation (1000 mg daily) in competitive cyclists during a six-day stage race. Results showed that while muscle damage markers such as creatine kinase and lactate dehydrogenase increased, bromelain supplementation helped maintain testosterone levels and reduced feelings of fatigue on day four of the race, suggesting its potential to aid recovery during prolonged physical exertion [11].

Alpha-Lipoic Acid: A Potent Antioxidant for Recovery

Alpha-lipoic acid, a powerful antioxidant, has been shown to reduce oxidative stress induced by intense exercise.

In 2009, Zembron-Lacny et al. reported a study which included 13 resistance-trained male participants and 20 untrained male participants who performed isometric/isokinetic exercises targeting the quadriceps muscles to induce muscle damage Resistance-trained participants was found to have markedly higher levels of glutathione, glutathione reductase, and glutathione peroxidase in erythrocytes compared to untrained participants.

Alpha-lipoic acid supplementation (600 mg daily for 8 days was associated with an  increase in post-exercise glutathione by 40%, glutathione reductase by 24%, and glutathione peroxidase by 29%. It also markedly decreased oxidative damage markers by over 30%.

The authors concluded that alpha-lipoic acid supplementation can effectively decrease oxidative damage induced by muscle-damaging exercise. Therefore, alpha-lipoic acid is a useful antioxidant supplement for athletes, particularly in reducing exercise-induced oxidative stress, which may support recovery and reduce muscle damage [12].

In 2020, Eduard Isenmann from Germany and his colleagues reported a placebo-controlled study which included seventeen male resistance and endurance-experienced athletes who performed a standardized single training session and a high intensity training week. Alpha lipoic acid supplementation was associated with a moderate inhibition of inflammation and muscle damage during chronic training

Performance in the back squat was considerably better in the athletes who received alpha lipoic acid compared to the athletes who received placebo [13].

Ginger: A Natural Remedy for Muscle Pain and Recovery

Ginger has long been recognized for its anti-inflammatory properties, and recent studies suggest it may help alleviate muscle soreness and accelerate recovery.

In 2010, Black et al. reported a placebo-controlled study which ginger supplementation can be associated with moderate-to-large decrease in muscle pain after exercise-induced muscle injury [14].

In 2015, Matsumura et al. from the United States suggested that ginger pharmacological effects are similar to that of non-steroidal anti-inflammatory drugs.

They reported a placebo-controlled study which included twenty non-weight trained individuals who received either four grams of ginger or placebo for five days. Thereafter, the performed a high-intensity elbow flexor eccentric exercises with the aim of inducing muscle injury. Ginger supplementation was associated with acceleration of recovery of muscle strength following intense exercise but did not affect muscle markers [15].

In 2018, Patrick B Wilson from the United States reported a placebo-controlled study which included 32 runners (10 females, 22 males) who received either ginger root supplementation (1.425 grams daily) or placebo for five days. A 40-minute downhill (-7.5%) run was performed on the third day. Ginger root supplementation was associated with moderate beneficial effects on running-induced soreness [16].

Collagen Peptides: Supporting Joint Health and Function

Collagen peptide supplementation has emerged as a promising aid for improving joint functionality and reducing joint pain, especially among athletes and older individuals.

In 2021, a systematic review by Mishti Khatri and colleagues concluded that collagen peptides could help reduce joint pain and improve joint function, particularly in recreational athletes [17].

Coenzyme Q10: Boosting Performance and Reducing Fatigue

Coenzyme Q10 (CoQ10), a naturally occurring antioxidant, has been shown to reduce oxidative stress and improve aerobic performance in athletes.

In 2023, Fernandes et al. conducted a systematic review which included sixteen papers and showed that Co-enzyme Q10 supplementation in athletes can decrease oxidative stress markers and liver damage markers (Aspartate aminotransferase and gamma-glutamyl transpeptidase). Co-enzyme Q10 supplementation can also reduce fatigue indicators such as creatine kinase and an increase anaerobic performance [18].

While traditional sports supplements like amino acids, creatine, and beta-alanine remain staples for enhancing athletic performance, emerging evidence suggests that compounds like niacin, bromelain, alpha-lipoic acid, ginger, collagen peptides, and CoQ10 are gaining recognition for their potential benefits.

These supplements may offer additional support for endurance, recovery, and overall athletic performance, particularly by reducing oxidative stress, improving muscle endurance, and aiding in joint health. As research continues to explore these novel compounds, they may become increasingly integrated into athletes' supplementation regimens.

Niacin, through its role in NAD+ production, may improve aerobic capacity and muscle endurance, while bromelain has shown promise in reducing muscle damage and inflammation.

Alpha-lipoic acid, a potent antioxidant, helps mitigate oxidative stress, and ginger supplementation has been linked to reduced muscle soreness.

Collagen peptides are beneficial for joint health, and CoQ10 supplementation may reduce fatigue and improve anaerobic performance.

The growing body of evidence suggests that these supplements can complement traditional ergogenic aids, supporting athletes in enhancing recovery, improving performance, and promoting overall health. Further research is needed to fully understand their mechanisms and optimize their use in athletic populations.

Conflict of Interest

None

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