Bronnen & Referenties
WheyWijzer gebruikt klinische doseringen om pre-workout supplementen te beoordelen. Hieronder vind je de wetenschappelijke bronnen waarop onze doseringsnormen zijn gebaseerd. Alle referenties zijn peer-reviewed studies, beschikbaar via PubMed.
Hoe wij bewijs wegen
Elk ingrediënt draagt bij ons een oordeel over hoe hard het bewijs is. Zonder een vaste lat zou dat oordeel per ingrediënt iets anders betekenen, dus hieronder staat waar die lat ligt. Zo kun je onze weging nalopen en er zelf iets van vinden.
Bewezen
Herhaald aangetoond bij mensen, in reviews of meta-analyses.
Minstens één meta-analyse of systematische review van gerandomiseerde studies bij mensen, met een effect dat over studies heen dezelfde kant op wijst.
Redelijk
Aangetoond, met een duidelijke voorwaarde of een beperkte omvang.
Twee of meer onafhankelijke gerandomiseerde studies bij mensen, of een meta-analyse waarvan het effect klein is of alleen in een deel van de groep optreedt.
Dun bewijs
Gemengd of klein bewijs. Het effect is onzeker.
Gemengd of klein onderzoek bij mensen, onderzoek dat alleen naar tussenmaten kijkt, of studies die over iets anders gaan dan wat het etiket belooft.
Nauwelijks bewijs
Geen deugdelijk onderzoek bij mensen.
Alleen reageerbuis of dieren, of humaan onderzoek dat de claim juist niet kon aantonen.
Vier regels die de lat op zijn plaats houden
Alleen onderzoek van de fabrikant komt niet boven dun bewijs
Wie de studie betaalt, ontwerpt en meeschrijft, kiest ook de uitkomstmaat. Dat zegt niets over kwade opzet, het zegt dat onafhankelijke bevestiging ontbreekt.
Onderzocht en niets gevonden telt als nauwelijks bewijs
Er is dan wel onderzoek, alleen geen bewijs. Dat is voor jou sterker dan weinig onderzocht, dus we zeggen het er ook zo bij.
Het oordeel gaat over de stof, de dosis beoordelen we apart
Rode biet houdt redelijk bewijs, ook als een pre-workout er een elfde van de werkzame hoeveelheid in doet. Dat te lage getal zie je terug bij de dosering van dat product.
Bij twijfel het lagere niveau
Een te streng oordeel kost ons hooguit een verkoop. Een te mild oordeel kost jou je geld.
Stimulanten
Cafeïne
150mg - 400mg- International society of sports nutrition position stand: caffeine and performanceGoldstein ER et al. (2010)
- International society of sports nutrition position stand: caffeine and exercise performanceGuest NS et al. (2021)
- Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analysesGrgic J et al. (2020)
Dynamine
100mg - 150mg- Safety of Short-Term Supplementation with Methylliberine (Dynamine(®)) Alone and in Combination with TeaCrine(®) in Young AdultsVanDusseldorp TA et al. (2020)
- Methylliberine Ingestion Improves Various Indices of Affect but Not Cognitive Function in Healthy Men and WomenLa Monica MB et al. (2023)
- Effects of caffeine, methylliberine, and theacrine on vigilance, marksmanship, and hemodynamic responses in tactical personnel: a double-blind, randomized, placebo-controlled trialCintineo HP et al. (2022)
Theacrine
200mg - 300mg- Safety of TeaCrine®, a non-habituating, naturally-occurring purine alkaloid over eight weeks of continuous useTaylor L et al. (2016)
- The effects of a caffeine-like supplement, TeaCrine®, on muscular strength, endurance and power performance in resistance-trained menCesareo KR et al. (2019)
- The effects of TeaCrine® and caffeine on endurance and cognitive performance during a simulated match in high-level soccer playersBello ML et al. (2019)
- Effects of Theacrine as a Pre-Workout SupplementCerqueira HSC et al. (2022)
- Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and WomenKuhman DJ et al. (2015)
Synefrine
50mg - 200mg- Dose-Response Effects of p-Synephrine on Fat Oxidation Rate During Exercise of Increasing IntensityGutiérrez-Hellín J et al. (2018)
- Effects of p-Synephrine during Exercise: A Brief Narrative ReviewRuiz-Moreno C et al. (2021)
- Effect of p-Synephrine on Fat Oxidation Rate during Exercise of Increasing Intensity in Healthy Active WomenGutiérrez-Hellín J et al. (2022)
Yohimbine
2.5mg - 15mg- Alpha 2-antagonist compounds and lipid mobilization: evidence for a lipid mobilizing effect of oral yohimbine in healthy male volunteersGalitzky J et al. (1988)
- Yohimbine does not affect fat distribution in menSax L (1991)
- Yohimbine: the effects on body composition and exercise performance in soccer playersOstojic SM (2006)
- Adverse drug events associated with yohimbine-containing products: a retrospective review of the California Poison Control System reported casesKearney T et al. (2010)
Theobroma cacao-extract
250mg - 1g- Psychopharmacology of theobromine in healthy volunteersBaggott MJ et al. (2013)
- Effects of theophylline and theobromine on exercise performance and implications for competition sport: A systematic reviewKennedy M (2021)
- Reinforcing effects of caffeine and theobromine as found in chocolateSmit HJ et al. (2005)
- Differential contributions of theobromine and caffeine on mood, psychomotor performance and blood pressureMitchell ES et al. (2011)
Di-cafeïne malaat
50mg - 150mg- International society of sports nutrition position stand: caffeine and exercise performanceGuest NS et al. (2021)
- Administration of Caffeine in Alternate FormsWickham KA et al. (2018)
- Pre-workout supplements marketed in Brazil: Caffeine quantification and caffeine daily intake assessmentda Costa BRB et al. (2022)
Pump / Vasodilatatie
Citrulline
3g - 10g- Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-AnalysisVårvik FT et al. (2021)
- Effects of Citrulline Supplementation on Different Aerobic Exercise Performance Outcomes: A Systematic Review and Meta-AnalysisViribay A et al. (2022)
- l-Citrulline Supplementation: Impact on Cardiometabolic HealthAllerton TD et al. (2018)
- Effects of citrulline on endurance performance in young healthy adults: a systematic review and meta-analysisHarnden CS et al. (2023)
Arginine
3g - 9g- Effects of tree nut and groundnut consumption compared with those of l-arginine supplementation on fasting and postprandial flow-mediated vasodilation: Meta-analysis of human randomized controlled trialsSmeets ETHC et al. (2021)
- Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise toleranceBailey SJ et al. (2010)
- No effect of acute L-arginine supplementation on O₂ cost or exercise toleranceVanhatalo A et al. (2013)
- Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-AnalysisViribay A et al. (2020)
Nitrosigine
1.5g- Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adultsRogers JM et al. (2020)
- A clinical evaluation to determine the safety, pharmacokinetics, and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult malesKalman DS et al. (2015)
- Randomized Prospective Double-Blind Studies to Evaluate the Cognitive Effects of Inositol-Stabilized Arginine Silicate in Healthy Physically Active AdultsKalman D et al. (2016)
Agmatine
500mg - 1.5g- Safety and Efficacy of Dietary Agmatine Sulfate in Lumbar Disc-associated Radiculopathy. An Open-label, Dose-escalating Study Followed by a Randomized, Double-blind, Placebo-controlled TrialKeynan O et al. (2010)
- Agmatine: multifunctional arginine metabolite and magic bullet in clinical neuroscience?Laube G et al. (2017)
Glycerol
1g - 4g- Meta-analysis: Effects of glycerol administration on plasma volume, haemoglobin, and haematocritKoehler K et al. (2013)
- Guidelines for glycerol use in hyperhydration and rehydration associated with exercisevan Rosendal SP et al. (2010)
- A meta-analysis of the effects of glycerol-induced hyperhydration on fluid retention and endurance performanceGoulet ED et al. (2007)
- The effect of pre-exercise oral hyperhydration on endurance exercise performance, heart rate, and thermoregulation: a meta-analytical reviewMcCubbin Aj et al. (2024)
Dennenbastextract
100mg - 300mg- Effects of Pycnogenol on endothelial function in patients with stable coronary artery disease: a double-blind, randomized, placebo-controlled, cross-over studyEnseleit F et al. (2012)
- Pine bark (Pinus spp.) extract for treating chronic disordersRobertson NU et al. (2020)
- Does supplementation with pine bark extract improve cardiometabolic risk factors? A systematic review and meta-analysisMohammadi S et al. (2025)
Jeneverbes
0mg- Potential of Juniperus communis L as a nutraceutical in human and veterinary medicineRaina R et al. (2019)
- Botanical medicines for the urinary tractYarnell E (2002)
- Efficacy and safety of Roleca® juniper 100 mg in the treatment of functional dyspepsia: A randomized, double-blind, placebo-controlled trialAlbrecht U et al. (2025)
- Efficacy and safety of abhal (Juniperus communis L). on pain intensity, uterine artery doppler flow, and quality of life in primary dysmenorrhea: A double-blind, randomized controlled trialBanu T et al. (2025)
Kracht / Explosiviteit
Creatine
3g - 5g- Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?Antonio J et al. (2021)
- Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal musclePreen D et al. (2003)
- Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysisFernández-Landa J et al. (2023)
- Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-AnalysesLanhers C et al. (2015)
Betaïne
2.5gUithoudingsvermogen
Beta-Alanine
4g - 6g- International society of sports nutrition position stand: Beta-AlanineTrexler ET et al. (2015)
- Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-AnalysisGeorgiou GD et al. (2024)
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisSaunders B et al. (2017)
Taurine
1g - 6g- The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-AnalysisWaldron M et al. (2018)
- Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic ReviewDeng H et al. (2025)
- Taurine in sports and exerciseKurtz JA et al. (2021)
Elektrolyten
200mg - 1g- Normative data for regional sweat sodium concentration and whole-body sweating rate in athletesBaker LB et al. (2016)
- Normative Data for Sweat Rate and Whole-Body Sodium Concentration in Athletes Indigenous to Tropical ClimateRivera-Brown AM et al. (2020)
- Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trialDel Coso J et al. (2016)
- Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trialCosgrove SD et al. (2013)
Rode bietenextract
10g - 20g- Ergogenic Effect of Nitrate Supplementation: A Systematic Review and Meta-analysisSenefeld JW et al. (2020)
- Beetroot juice and exercise: pharmacodynamic and dose-response relationshipsWylie LJ et al. (2013)
- What's in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to AthletesGallardo EJ et al. (2019)
- Long-Term Beetroot Extract Supplementation Improves Morphological Muscle Quality and Rate of Force Development in Postmenopausal Women: A Randomized Clinical TrialRamos Junior OJF et al. (2026)
- Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic ReviewDomínguez R et al. (2017)
Focus / Nootropics
Tyrosine
1g - 2g- Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training courseDeijen JB et al. (1999)
- Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A reviewJongkees BJ et al. (2015)
- The effect of tyrosine supplementation on whole-body endurance performance in physically active population: A systematic review and meta-analysis including GRADE qualificationSolon-Júnior LJF et al. (2023)
- Behavioral and cognitive effects of tyrosine intake in healthy human adultsHase A et al. (2015)
Theanine
200mg - 400mg- The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic ReviewWilliams JL et al. (2020)
- Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled TrialHidese S et al. (2019)
- Effects of Tea (Camellia sinensis) or its Bioactive Compounds l-Theanine or l-Theanine plus Caffeine on Cognition, Sleep, and Mood in Healthy Participants: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPayne ER et al. (2025)
Alpha-GPC
300mg - 600mg- Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy MenKerksick CM (2024)
- The effect of 6 days of alpha glycerylphosphorylcholine on isometric strengthBellar D et al. (2015)
- Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performanceMarcus L et al. (2017)
Choline
250mg - 500mg- Choline: an essential nutrient for public healthZeisel SH et al. (2009)
- Effect of choline supplementation on fatigue in trained cyclistsSpector SA et al. (1995)
- The effects of choline supplementation on physical performanceWarber JP et al. (2000)
- Choline ingestion does not modify physical or cognitive performanceDeuster PA et al. (2002)
Lion's Mane
1g - 1.8g- The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot StudyDocherty S et al. (2023)
- Acute effects of a standardised extract of Hericium erinaceus (Lion's Mane mushroom) on cognition and mood in healthy younger adults: a double-blind randomised placebo-controlled studySurendran G et al. (2025)
- Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trialMori K et al. (2009)
Huperzine A
50mcg - 200mcg- Physiological and neurobehavioral effects of cholinesterase inhibition in healthy adultsMorasch KC et al. (2015)
- Huperzine A for mild cognitive impairmentYue J et al. (2012)
- Huperzine A for Alzheimer's disease: a systematic review and meta-analysis of randomized clinical trialsYang G et al. (2013)
GABA
100mg - 200mg- Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasksYoto A et al. (2012)
- Neurotransmitters as food supplements: the effects of GABA on brain and behaviorBoonstra E et al. (2015)
- Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic ReviewHepsomali P et al. (2020)
Mucuna Pruriens
100mg - 500mg- Mucuna pruriens in Parkinson's disease: a double blind clinical and pharmacological studyKatzenschlager R et al. (2004)
- Mucuna pruriens Reduces Stress and Improves the Quality of Semen in Infertile MenShukla KK et al. (2010)
- Mucuna pruriens in Parkinson disease: A double-blind, randomized, controlled, crossover studyCilia R et al. (2017)
Alpinia galanga (EnXtra)
300mg - 600mg- Effect of Alpinia galanga on Mental Alertness and Sustained Attention With or Without Caffeine: A Randomized Placebo-Controlled Study.Srivastava S et al. (2017)
- A Randomized Placebo Controlled Clinical Trial Demonstrating Safety & Efficacy of EnXtra(®) in Healthy Adults.Srivastava S et al. (2021)
- Subchronic toxicological evaluation of EnXtra™ (standardised extract of Alpinia galanga rhizome) in rats.Shanmugasundaram D (2022)
Adaptogenen
Rhodiola Rosea
200mg - 600mgAshwagandha
600mg- Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysisArumugam V et al. (2024)
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsChandrasekhar K et al. (2012)
- Effects of Withania somnifera (Ashwagandha) Supplementation on Exercise Performance: A Systematic Review and Three-Level Meta-AnalysisLi X et al. (2026)
- Effects of Ashwagandha (Withania somnifera) on VO(2max): A Systematic Review and Meta-AnalysisPérez-Gómez J et al. (2020)
Vitaminen
Niacine (B3)
15mg - 35mg- NAD(+) metabolism: Bioenergetics, signaling and manipulation for therapyYang Y et al. (2016)
- Definition of a tolerable upper intake level of niacin: a systematic review and meta-analysis of the dose-dependent effects of nicotinamide and nicotinic acid supplementationMinto C et al. (2017)
- B-vitamins and exercise: does exercise alter requirements?Woolf K et al. (2006)
- Considerations for the Consumption of Vitamin and Mineral Supplements in Athlete PopulationsPeeling P et al. (2023)
Vitamine B6
1.5mg - 12mg- B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A ReviewKennedy DO (2016)
- B-vitamins and exercise: does exercise alter requirements?Woolf K et al. (2006)
- Considerations for the Consumption of Vitamin and Mineral Supplements in Athlete PopulationsPeeling P et al. (2023)
Vitamine B12
2mcg - 500mcg- Vitamin B12 among Vegetarians: Status, Assessment and SupplementationRizzo G et al. (2016)
- Vitamin B(12) Status and Optimal Range for Hemoglobin Formation in Elite AthletesKrzywański J et al. (2020)
- B-vitamins and exercise: does exercise alter requirements?Woolf K et al. (2006)
Biobeschikbaarheid
BioPerine
5mg - 20mg- Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteersShoba G et al. (1998)
- Piperine derived from black pepper increases the plasma levels of coenzyme Q10 following oral supplementationBadmaev V et al. (2000)
- Effect of a herbal extract containing curcumin and piperine on midazolam, flurbiprofen and paracetamol (acetaminophen) pharmacokinetics in healthy volunteersVolak LP et al. (2013)
AstraGin
25mg - 50mg- Effects of Astragalus membranaceus and Panax notoginseng Saponins Extract on the Pharmacokinetics of Whey Protein Absorption, Intestinal Permeability, and Muscle Function: A Pilot StudyZhuang SR et al. (2026)
- Safety of a botanical extract derived from Panax notoginseng and Astragalus membranaceus (AstraGin™) as a novel food pursuant to Regulation (EU) 2015/2283EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA) et al. (2020)
Naringine
600mg- Naringin does not alter caffeine pharmacokinetics, energy expenditure, or cardiovascular haemodynamics in humans following caffeine consumptionBallard TL et al. (2006)
- Inhibitory effect of grapefruit juice and its bitter principal, naringenin, on CYP1A2 dependent metabolism of caffeine in manFuhr U et al. (1993)
- A furanocoumarin-free grapefruit juice establishes furanocoumarins as the mediators of the grapefruit juice-felodipine interactionPaine MF et al. (2006)
- Naringin is a major and selective clinical inhibitor of organic anion-transporting polypeptide 1A2 (OATP1A2) in grapefruit juiceBailey DG et al. (2007)
- High-dose short-term administration of naringin did not alter talinolol pharmacokinetics in humansNguyen MA et al. (2015)
Gezondheid
Melatonine
500mcg - 5mg- Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis.Cruz-Sanabria F et al. (2024)
- Meta-analysis: melatonin for the treatment of primary sleep disorders.Ferracioli-Oda E et al. (2013)
- Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Fatemeh G et al. (2022)
L-tryptofaan
1g - 3g5-HTP
100mg - 300mg- Tryptophan and 5-hydroxytryptophan for depression.Shaw K et al. (2002)
- Are tryptophan and 5-hydroxytryptophan effective treatments for depression? A meta-analysis.Shaw K et al. (2002)
Glycine
3g- The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic review.Soh J et al. (2024)
- The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers.Bannai M et al. (2012)
- New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep.Bannai M et al. (2012)
Turkesteron
500mg - 1gTribulus terrestris
400mg - 750mg- A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect.Qureshi A et al. (2014)
- Effects of Tribulus (Tribulus terrestris L.) Supplementation on Erectile Dysfunction and Testosterone Levels in Men-A Systematic Review of Clinical Trials.Vilar Neto JO et al. (2025)
- Do "testosterone boosters" really increase serum total testosterone? A systematic review.Morgado A et al. (2024)
Shilajit
250mg - 500mg- Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers.Pandit S et al. (2016)
- The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels.Keller JL et al. (2019)
- Do "testosterone boosters" really increase serum total testosterone? A systematic review.Morgado A et al. (2024)
Sea moss (Iers mos)
1g - 4g- Sea Moss (2006)
- Risk assessment of iodine intake from the consumption of red seaweeds (Palmaria palmata and Chondrus crispus).Darias-Rosales J et al. (2020)
Colostrum
20g - 60g- Bovine colostrum supplementation and upper respiratory symptoms during exercise training: a systematic review and meta-analysis of randomised controlled trials.Jones AW et al. (2016)
- Immunological Outcomes of Bovine Colostrum Supplementation in Trained and Physically Active People: A Systematic Review and Meta-Analysis.Główka N et al. (2020)
NMN (nicotinamidemononucleotide)
250mg - 1g- Effects of Nicotinamide Mononucleotide on Glucose and Lipid Metabolism in Adults: A Systematic Review and Meta-analysis of Randomised Controlled Trials.Chen F et al. (2024)
- The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial.Yi L et al. (2023)
- Effects of Nicotinamide Mononucleotide Supplementation on Muscle and Liver Functions Among the Middle-aged and Elderly: A Systematic Review and Meta-analysis of Randomized Controlled Trials.Wang JP et al. (2025)
Greens-poeder
8g - 12g- The effects of AG1® supplementation on the gut microbiome of healthy adults: a randomized, double-blind, placebo-controlled clinical trial.La Monica MB et al. (2024)
- Effect of supplemental phytonutrients on impairment of the flow-mediated brachial artery vasoactivity after a single high-fat meal.Plotnick GD et al. (2003)
Berberine
500mg - 1.5gGroene thee-extract (EGCG)
250mg - 800mg- Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis.Phung OJ et al. (2010)
- The effects of green tea on weight loss and weight maintenance: a meta-analysis.Hursel R et al. (2009)
- United States Pharmacopeia (USP) comprehensive review of the hepatotoxicity of green tea extracts.Oketch-Rabah HA et al. (2020)
Maca
1.5g - 3g- Maca (L. meyenii) for improving sexual function: a systematic review.Shin BC et al. (2010)
- The use of maca (Lepidium meyenii) to improve semen quality: A systematic review.Lee MS et al. (2016)
Saw palmetto (Serenoa repens)
160mg - 320mgMariadistel (silymarine)
200mg - 800mgOmega 3 (EPA en DHA)
1g - 4g- Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Abdelhamid AS et al. (2020)
- Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials.Wang T et al. (2023)
- Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants.Hu Y et al. (2019)
Algenolie (omega 3)
250mg - 2g- A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease.Bernstein AM et al. (2012)
- Vegetarian Diets and Their Effect on n-3 Polyunsaturated Fatty Acids Status in Humans: Systematic Review.Chamorro R et al. (2026)
- Bioequivalence of Docosahexaenoic acid from different algal oils in capsules and in a DHA-fortified food.Arterburn LM et al. (2007)
Collageen type 1
2.5g - 10g- Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.de Miranda RB et al. (2021)
- Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.Pu SY et al. (2023)
- Concerning the heterogeneity of the studies included in meta-analyses. Comment on: "Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis".Peres G et al. (2022)
Collageen type 2
40mg- Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.Lugo JP et al. (2016)
- UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study.Schön C et al. (2022)
- Efficacy of undenatured collagen in knee osteoarthritis: review of the literature with limited meta-analysis.Kumar P et al. (2023)
Glucosamine
1.5g- Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis.Wandel S et al. (2010)
- Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis.Clegg DO et al. (2006)
- Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis.Liu X et al. (2018)
MSM (methylsulfonylmethaan)
1.5g - 6g- Systematic review of the nutritional supplements dimethyl sulfoxide (DMSO) and methylsulfonylmethane (MSM) in the treatment of osteoarthritis.Brien S et al. (2008)
- Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study.Debbi EM et al. (2011)
- Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial.Toguchi A et al. (2023)
Chondroïtine
800mg - 1.2g- Chondroitin for osteoarthritis.Singh JA et al. (2015)
- Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis.Wandel S et al. (2010)
- Efficacy and safety of the combination of glucosamine and chondroitin for knee osteoarthritis: a systematic review and meta-analysis.Meng Z et al. (2023)
Probiotica
250mg - 1g- Probiotics for the prevention of pediatric antibiotic-associated diarrhea.Guo Q et al. (2019)
- Efficacy of Probiotics in Irritable Bowel Syndrome: Systematic Review and Meta-analysis.Goodoory VC et al. (2023)
- Probiotics for management of functional abdominal pain disorders in children.Wallace C et al. (2023)
Verteringsenzymen
100mg - 1g- Efficacy of pancreatic enzyme replacement therapy in chronic pancreatitis: systematic review and meta-analysis.de la Iglesia-García D et al. (2017)
- The effect of oral supplementation with Lactobacillus reuteri or tilactase in lactose intolerant patients: randomized trial.Ojetti V et al. (2010)
- Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects.Levine ME et al. (2015)
Psyllium
5g - 15g- The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.van der Schoot A et al. (2022)
- Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials.Jovanovski E et al. (2018)
- Efficacy of soluble fibre, antispasmodic drugs, and gut-brain neuromodulators in irritable bowel syndrome: a systematic review and network meta-analysis.Black CJ et al. (2020)
Inuline
5g - 15g- The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review.Hughes RL et al. (2022)
- Prebiotics in irritable bowel syndrome and other functional bowel disorders in adults: a systematic review and meta-analysis of randomized controlled trials.Wilson B et al. (2019)
- Effect of chicory-derived inulin-type fructans on abundance of Bifidobacterium and on bowel function: a systematic review with meta-analyses.Nagy DU et al. (2023)
Curcumine
500mg - 2g- The efficacy of curcumin in relieving osteoarthritis: A meta-analysis of meta-analyses.Bideshki MV et al. (2024)
- Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials.Dehzad MJ et al. (2023)
- The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.Hsiao AF et al. (2021)
Vitamine D3
10mcg - 25mcg- Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data.Martineau AR et al. (2017)
- Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis.Yao P et al. (2019)
- Effects of vitamin D supplements on bone mineral density: a systematic review and meta-analysis.Reid IR et al. (2014)
Magnesiumbisglycinaat
200mg - 400mg- Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.Schuchardt JP et al. (2017)
- The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.Boyle NB et al. (2017)
- Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis.Mah J et al. (2021)
Magnesiumcitraat
200mg - 400mg- Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study.Walker AF et al. (2003)
- Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects.Werner T et al. (2019)
- Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.Schuchardt JP et al. (2017)
Zink
10mg - 25mgVitamine C
200mg - 1g- Vitamin C for preventing and treating the common cold.Hemilä H et al. (2013)
- Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance.Levine M et al. (1996)
IJzer
15mg - 100mg- Daily oral iron supplementation during pregnancy.Peña-Rosas JP et al. (2015)
- Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials.Houston BL et al. (2018)
- Ferrous sulfate supplementation causes significant gastrointestinal side-effects in adults: a systematic review and meta-analysis.Tolkien Z et al. (2015)
Foliumzuur
400mcg - 800mcg- Effects and safety of periconceptional oral folate supplementation for preventing birth defects.De-Regil LM et al. (2015)
- Folic Acid Supplementation for the Prevention of Neural Tube Defects: An Updated Evidence Report and Systematic Review for the US Preventive Services Task Force.Viswanathan M et al. (2017)
Jodium
150mcg - 200mcg- Iodine supplementation for women during the preconception, pregnancy and postpartum period.Harding KB et al. (2017)
- Systematic review and meta-analysis of the effects of iodine supplementation on thyroid function and child neurodevelopment in mildly-to-moderately iodine-deficient pregnant women.Dineva M et al. (2020)
Calcium
500mg - 1.2g- Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis.Tang BM et al. (2007)
- Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation.Weaver CM et al. (2016)
- Effects of combined calcium and vitamin D supplementation on osteoporosis in postmenopausal women: a systematic review and meta-analysis of randomized controlled trialsLiu C et al. (2020)
Multivitamine
200mg - 1g- Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force.O'Connor EA et al. (2022)
- Vitamin and mineral supplements in the primary prevention of cardiovascular disease and cancer: An updated systematic evidence review for the U.S. Preventive Services Task Force.Fortmann SP et al. (2013)
- The efficacy and safety of multivitamin and mineral supplement use to prevent cancer and chronic disease in adults: a systematic review for a National Institutes of Health state-of-the-science conference.Huang HY et al. (2006)
Vitamine K2
45mcg - 180mcg- Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials.Ma ML et al. (2022)
- Vitamin K2 and D in Patients With Aortic Valve Calcification: A Randomized Double-Blinded Clinical Trial.Diederichsen ACP et al. (2022)
- The effect of menaquinone-7 supplementation on vascular calcification in patients with diabetes: a randomized, double-blind, placebo-controlled trial.Zwakenberg SR et al. (2019)
Selenium
55mcg - 200mcg- Selenium for preventing cancer.Vinceti M et al. (2018)
- Selenium Supplementation in Patients with Hashimoto Thyroiditis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.Huwiler VV et al. (2024)
Deze pagina wordt regelmatig bijgewerkt. Alle doseringen zijn gebaseerd op studies bij gezonde volwassenen. Raadpleeg altijd een arts voordat je supplementen gebruikt.