Sources & Références

WheyWijzer utilise des plages de dosage clinique pour évaluer les suppléments pre-workout. Vous trouverez ci-dessous les sources scientifiques sur lesquelles nos normes de dosage sont basées. Toutes les références sont des études peer-reviewed, disponibles via PubMed.

Comment nous évaluons les preuves

Chaque ingrédient porte chez nous un jugement sur la solidité des preuves. Sans barre fixe, ce jugement signifierait autre chose selon l'ingrédient, voici donc où se situe la nôtre. Vous pouvez ainsi vérifier notre évaluation et vous faire votre propre idée.

Prouvé

Démontré à plusieurs reprises chez l'humain, dans des revues ou méta-analyses.

Au moins une méta-analyse ou revue systématique d'essais randomisés chez l'humain, avec un effet qui va dans le même sens d'une étude à l'autre.

Raisonnable

Démontré, avec une condition claire ou une portée limitée.

Deux essais randomisés indépendants chez l'humain ou plus, ou une méta-analyse dont l'effet est faible ou n'apparaît que dans une partie du groupe.

Preuves minces

Preuves mitigées ou faibles. L'effet est incertain.

Recherche humaine mitigée ou de petite taille, recherche portant uniquement sur des mesures intermédiaires, ou études portant sur autre chose que ce que promet l'étiquette.

Presque aucune preuve

Aucune recherche solide chez l'humain.

Éprouvette ou animaux uniquement, ou recherche humaine qui n'a précisément pas pu démontrer l'allégation.

Quatre règles qui maintiennent la barre en place

La recherche du seul fabricant ne dépasse jamais les preuves minces
Celui qui finance, conçoit et cosigne une étude choisit aussi le critère de jugement. Cela ne dit rien d'une mauvaise intention, cela dit qu'une confirmation indépendante manque.
Étudié sans rien trouver compte comme presque aucune preuve
Il y a alors de la recherche, simplement aucune preuve. Cela vous en dit plus que peu étudié, donc nous l'écrivons ainsi.
Le jugement porte sur la substance, la dose est évaluée séparément
La betterave garde des preuves raisonnables même si un pre-workout en met un onzième de la quantité efficace. Ce chiffre trop bas se retrouve au niveau du dosage de ce produit.
En cas de doute, le niveau inférieur
Un jugement trop strict nous coûte tout au plus une vente. Un jugement trop indulgent vous coûte votre argent.

Stimulants

Caféine

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)

Théacrine

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)

Synéphrine

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)

Extrait de Theobroma cacao

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)

Malate de dicaféine

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)

Congestion / Vasodilatation

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

Agmatine

500mg - 1.5g

Glycérol

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)

Extrait d'écorce de pin

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)

Baie de genévrier

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)

Force / Puissance

Créatine

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)

Bétaïne

2.5g

Effects of chronic betaine supplementation on exercise performance: Systematic review and meta-analysisZawieja E et al. (2024)
Ergogenic effects of betaine supplementation on strength and power performanceLee EC et al. (2010)

Endurance / Performance

Béta-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)

Électrolytes

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)

Extrait de betterave rouge

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)

Concentration / Nootropiques

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)

Théanine

200mg - 400mg

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)

Crinière de lion

1g - 1.8g

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)

Adaptogènes

Rhodiola Rosea

200mg - 600mg

Rhodiola rosea for physical and mental fatigue: a systematic reviewIshaque S et al. (2012)
The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysisWang X et al. (2025)

Ashwagandha

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)

Vitamines

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)

Biodisponibilité

BioPérine

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)

Santé

Mélatonine

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-tryptophane

1g - 3g

The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Sutanto CN et al. (2022)
A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning.Kikuchi AM et al. (2021)

5-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

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)

Turkestérone

500mg - 1g

Ecdysterone and Turkesterone-Compounds with Prominent Potential in Sport and Healthy Nutrition.Todorova V et al. (2024)
The Effects of Multiple Acute Turkesterone Doses on Indirect Measures of Hypertrophy and Metabolic Measures: A Preliminary Investigation.Harris DR et al. (2024)

Tribulus 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 (mousse d'Irlande)

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

NMN (nicotinamide mononucléotide)

250mg - 1g

Poudre de légumes verts

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)

Berbérine

500mg - 1.5g

Extrait de thé vert (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)

Palmier nain (Serenoa repens)

160mg - 320mg

Serenoa repens for the treatment of lower urinary tract symptoms due to benign prostatic enlargement.Franco JV et al. (2023)
Serenoa repens for the treatment of lower urinary tract symptoms due to benign prostatic enlargement: A systematic review and meta-analysis.Trivisonno LF et al. (2021)

Chardon-Marie (silymarine)

200mg - 800mg

Administration of silymarin in NAFLD/NASH: A systematic review and meta-analysis.Li S et al. (2024)
Effect of silymarin on biochemical indicators in patients with liver disease: Systematic review with meta-analysis.de Avelar CR et al. (2017)

Oméga 3 (EPA et 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)

Huile d'algues (oméga 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)

Collagène de 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)

Collagène de type 2

40mg

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 (méthylsulfonylméthane)

1.5g - 6g

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)

Probiotiques

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)

Enzymes digestives

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

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)

Bisglycinate de magnésium

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)

Citrate de magnésium

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)

Zinc

10mg - 25mg

Zinc for prevention and treatment of the common cold.Nault D et al. (2024)
Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.Wang MX et al. (2020)

Vitamine 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)

Fer

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)

Acide folique

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)

Iode

150mcg - 200mcg

Calcium

500mg - 1.2g

Multivitamines

200mg - 1g

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)

Sélénium

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)

Cette page est régulièrement mise à jour. Tous les dosages sont basés sur des études chez des adultes en bonne santé. Consultez toujours un professionnel de santé avant d'utiliser des suppléments.