If you’re someone who likes to look and feel good, you probably already take some sort of supplement—or maybe a few—as part of your daily regimen. Maybe you take a multivitamin in the morning, a scoop of protein after a workout, some magnesium before bed, or even a pre-workout for a little extra energy. But lately, a major shift has been happening in fitness and wellness circles that involves people taking multiple supplements at once—known as supplement stacking.
These “stacks” are meant to be strategic and a means to enhance results—better performance, recovery, muscle growth, fat loss, sleep, you name it. This kind of behavior is cropping up in CrossFit boxes, running communities, boutique fitness studios and wellness programs—and it’s easy to see why. Who wouldn’t want to feel and look their absolute best? But experts warn that not all supplement stacks are actually backed by science.
While some combinations are well-researched and truly effective, many trending stacks are just driven by influencer marketing, flashy “what I take in a day” videos, and supplement company bundles rather than by clinical evidence, warns Sunjya Schweig, M.D., founder and director of the California Center for Functional Medicine. In fact, experts say many people today are consuming 8 to 12 different supplements per day without fully understanding how they work, how they interact or whether their bodies even need them.
We decided to set the record straight by interviewing top nutrition pros on the supplement stacks trending right now, what the research says about them, and how to know if you should hop on board.
The 5 Most Popular Supplement Stacks Right Now
Today’s most common stacks are built around specific fitness or wellness goals, many of which follow trends made popular on social media. Some combinations do have solid scientific support, but others…not so much. Here’s what the experts have to say about the top stacks people are using right now.
1. The Performance Stack (creatine + beta-alanine + citrulline)
Want more power, strength, and endurance (especially during HIIT or repeated sprints)? This trio is the most researched combo.
Research consistently shows that creatine monohydrate helps you get stronger, especially when paired with strength training, explains Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “You get some creatine from meat and fish, but not nearly enough to see these benefits, which is why most people supplement,” she says.
Beta-alanine delays “the burn” during intense exercise by buffering acid in your muscles. It improves performance in workouts lasting 1–4 minutes—but it must be taken daily for several weeks to work. Studies show it can boost performance by about 2–3 percent in workouts that last 1–4 minutes (think HIIT, sprints, CrossFit-style efforts), notes Schweig. It’s worth noting, however, that it needs to be taken daily for several weeks to “load” your muscles before you feel the effects.
Citrulline boosts nitric oxide for better blood flow, pump, and endurance. It only works at 6–8 g (L-citrulline or citrulline malate) taken 30–60 minutes before workouts—most pre-workouts underdo it.
2. Recovery Stack (protein + BCAAs + glutamine + electrolytes/magnesium)
Recovery is where results actually happen, and this stack helps you repair muscle and bounce back faster.
It all starts with protein—the foundation of muscle repair and growth. After a workout, your muscles are literally damaged on a microscopic level. Protein provides the amino acids needed to rebuild them stronger, explains Schweig. “Most active people don’t get enough protein through diet alone, especially women,” he says. “Whey protein is the most researched and fastest absorbed, but high-quality plant-based options can work too.”
Branched-chain amino acids (leucine, isoleucine, valine) BCAAs can support recovery if you train fasted or don’t get enough total protein, but a full protein source (like whey) is more effective overall, notes Lane.
Glutamine, the amino acid in the body, plays a big role in muscle repair, so supplementing may be especially helpful for people doing high-volume training or under a lot of physical stress (think athletes, two-a-days, or heavy lifting cycles), notes Lane.
Adding in some electrolytes certainly cannot hurt, as they simply rehydrate you with key minerals like sodium, potassium, and magnesium.
3. Metabolic-Boosting Stack (caffeine + green tea extract + L-carnitine)
Who doesn’t want more energy, a better working metabolism, and some help using their extra body fat as workout fuel? That’s what this stack aims to provide.
It starts with caffeine, the most proven performance and fat-burning aid. “At 3–6 mg/kg, it increases alertness, energy, and calorie burn during workouts—but too much can cause jitters or sleep issues,” warns Schweig.
Add in green tea extract (especially EGCG) for a mild, but welcomed increase in fat oxidation, which works even better when paired with caffeine. However, Schweig points out that benefits are modest (i.e. don’t expect miracles without proper diet and training).
L-carnitine helps shuttle fat into cells to be used for energy, but research is mixed. It may be more helpful for older adults or people with low levels rather than the average healthy exerciser, adds Lane.
4. Longevity Stack (NAD boosters + resveratrol + omega-3s)
We all want to maximize our length of time on this earth—but can supplements really help you do that? Maybe, according to Schweig.
Research on NAD boosters (like NR and NMN) shows they can improve mitochondrial function, enhanced insulin sensitivity, and extended lifespan, notes Schweig. “Since NAD declines with age, boosting it may improve longevity and metabolic health—but human data is still emerging,” he adds.
Resveratrol is found in red wine and grapes, but we all know drinking isn’t exactly the key to good health. If you take resveratrol as a supplement, however, it can help activate longevity pathways and has antioxidant effects, notes Schweig. It’s promising, but he points out that bioavailability is low, so high-quality supplements matter.
Omega-3s (EPA & DHA) has plenty of benefits, including supporting heart health, brain health, and even aiding in recovery, so it’s a great add on. In fact, they’re one of the most researched supplements with benefits across the entire body.
5. Circadian/Timing-Based Stack (pre-workout stimulants AM + magnesium/adaptogens PM)
If you’re the one in three Americans who has trouble falling or staying asleep, this supplement stack might be for you. It helps support your body’s natural rhythm—so energy when you need it (like before a workout) and recovery when you don’t (aka bedtime).
“AM stimulants (like caffeine or pre-workout blends) boost alertness, motivation, and workout performance earlier in the day without hurting sleep,” notes Schweig. “Timing caffeine before noon helps avoid disrupting circadian rhythms.”
Taking magnesium at bedtime can help support muscle relaxation, nervous system calm, and deeper sleep, according to Lane. “Adaptogens (like ashwagandha or rhodiola) help regulate stress hormones and improve resilience,” she says. “They can lower cortisol at night or support steady energy during the day depending on the type and timing.”
Do You Really Need a Supplement Stack?
The answer really depends on a myriad of factors. If your training, nutrition, sleep, stress, and recovery are dialed in, you might not need multiple supplements. According to the experts we interviewed, supplement stacks can be helpful when you have a performance or recovery goal, your diet is missing some key nutrients, and you’re seeking targeted support (strength, endurance, fat loss, longevity, etc.).
When Stacking Becomes Risky or Counterproductive
One of the biggest issues with supplement stacking is unintentionally doubling up on the same ingredient. Relying on pre-workouts or “proprietary blends” is another problem, since the actual ingredient amounts are often hidden or under dosed. Stacking can also backfire when people try to use supplements to make up for poor diet, lack of sleep, or overtraining, warns Lane. “If you mix too many stimulants or take everything at once without considering timing or interactions, you can disrupt your hormones, spike cortisol, and hurt your sleep and recovery,” she says.