If you're interested in elevating your fitness game, you might be wondering how workout supplements may help you meet your goals faster. While there's no replacement for consistency with your exercise program and a healthy diet, sometimes you need something extra to help increase your energy, facilitate your recovery or just keep your joints moving well.

Not sure where to begin? We've got you covered. While you should always check with your doctor before taking any type of supplement, this checklist may help you determine which workout supplements are the best match for your goals.

Pre-Workout Powerhouses

1. Creatine

Creatine is an amino acid produced by the pancreas, kidney and liver that's stored in your muscles. Also found in red meat and seafood, creatine is a source of energy for your muscles that comes in handy for short, intense efforts, like sprinting or lifting heavy weights. It's commonly used in supplement form to help improve exercise performance and increase muscle mass.*

2. Caffeine

Among its many features, caffeine may help boost your energy levels, concentration, alertness and performance when taken right before a workout, according to Healthline.*

Most caffeine supplements contain 150 to 300 mg of caffeine, or the equivalent of about three cups of coffee. For those with a sensitivity, you might want to start with a one ounce shot of espresso, which has 63 grams of caffeine.

3. Beta-alanine

Beta-alanine is a non-essential amino acid that your body naturally produces. It can also be obtained from consuming meat, poultry and fish. This amino acid supports the production of carnosine, which plays a role in muscle endurance.

Taking beta-alanine as a supplement may help regulate the accumulation of the acids that build up and make you feel fatigued while exercising.* This way, you can go harder for longer.

Muscle Builders and Recovery Aids

4. Animal-Based Protein Powers

Animal-based protein powders, such as whey, casein and collagen, can be a convenient and pleasant-tasting supplement to help you hit your protein goals and power your workout. (Active adults should aim for 1.4 to 2 grams of protein per kilogram of body weight per day.)

Because they contain higher levels of leucine, an amino acid known for promoting muscle growth and recovery, they may improve your performance in the weight room.*

5. Plant-Based Protein Powders

Plant-based protein powders come from different types of plants and can also help you meet your protein needs. Like animal-based protein supplements, they may also help support muscle growth and strength.* According to Healthline, common sources include brown rice, pea, soy and hemp, and they're an excellent protein alternative for vegans or those who are lactose-intolerant.

Although no single plant source contains all the amino acids your body needs for optimal muscle growth, many supplements are formulated from a variety of plant-based proteins to ensure they contain all of the essential amino acids.

6. BCAA Supplements

The branched-chain amino acids (BCAAs) — leucine, isoleucine, and valine — have been shown to build muscle and decrease muscle fatigue and soreness. Some food sources of BCAAs include beef, chicken, fish, eggs, corn, lima beans, chickpeas, whole wheat, and more.

Taking a BCAA supplement before, during or after your workout may help boost strength and support your recovery.*

Fat Burners and Weight Management

7. Green Tea

Green tea contains caffeine and an antioxidant called catechin, a combination that may work together to help you burn fat and increase metabolism. There is research to suggest green tea supplements may help you meet your gym goals by promoting weight loss and weight management in certain individuals.*

8. CLA Supplements

Conjugated linoleic acid (CLA) is a type of fat found in dairy and beef that may help you shed fat to meet your body composition goals more quickly and easily while improving your immune function.*

CLA supplements are generally made of safflower oil, corn, sunflower or soybean oil.

Joint Support and Flexibility Enhancers

9. Glucosamine

Glucosamine is a natural compound in cartilage that cushions the joint capsule and is naturally present in healthy joints. Research suggests glucosamine supplementation may help slow the knee joint deterioration that's characteristic of osteoarthritis.* And with healthier joints, you can keep doing the activities that support your fitness goals with less pain.

10. MSM

Methylsulfonylmethane (MSM) is a chemical found in our bodies, as well as in some green plants and animals, according to Medline Plus.

MSM may help reduce the inflammation (swelling) associated with osteoarthritis and rheumatoid arthritis, particularly when used in conjunction with other supplements.* And the less joint pain you're experiencing, the fewer excuses you have to avoid making progress on your fitness goals. 

11. Turmeric

Turmeric is a plant related to ginger that contains curcumin, a compound that gives the spice its yellow color. Curcumin is an antioxidant and may help reduce the inflammation responsible for joint pain and stiffness that can slow you down both in and out of the gym.*

Vitamins and Minerals for Overall Wellness

12. Vitamin D

Vitamin D is a fat-soluble vitamin that helps with the absorption and retention of calcium and phosphorus, both vital for building healthy bones. Vitamin D is produced naturally in your body when your skin is exposed to the sun's ultraviolet rays. It is also found in certain foods, such as salmon, tuna, yogurt, milk and orange juice, but can also be taken as a supplement.

Research suggests vitamin D may also reduce the growth of cancerous cells, help manage infections and decrease inflammation.*

13. Vitamin C

Vitamin C, or ascorbic acid, is necessary for the formation of blood vessels, cartilage and muscle. Per the Mayo Clinic, it may also help to support your body's wound-healing capacity, as well as your teeth and bones.*

Because your body cannot produce vitamin C by itself, it's important to get it from an outside source, such as citrus fruits, certain vegetables or a supplement.

14. Omega-3s

Omega-3 fatty acids are the "healthy fats" found in foods such as fish, nuts, seeds and plant oils, as well as in supplement form. They are an important part of the membrane of every cell in the body and provide calories for energy.

Additional potential benefits may include support of heart, blood vessel, lung and immune health. They may also play a role in improving symptoms of depression and protecting against age-related cognitive decline.*

Even if you're eating right, getting enough sleep and working out regularly, sometimes you need supplements to kick your performance into high gear. Whether you want to reduce inflammation, manage pain, improve digestion, support your immunity, accelerate your body composition goals, or just optimize your health and wellness, there may be a supplement for you.*

No matter what your goal is, you can find everything you need at your local Rite Aid or online.

Clinically reviewed April 2025.