4. Chromium Picolinate
Chromium is an essential trace mineral that works with insulin to transport sugar out of the blood and into the muscle cells. Picolinate acid is a natural derivative of the amino acid tryptophan and is thought to facilitate chromium absorption. Manufacturers claim the chromium picolinate combination fosters weight loss and increases performance and strength. However, research has not conclusively documented those benefits.

5. HMB
HMB is produced in trace quantities in the body and is found in foods such as grapefruit, alfalfa, and catfish. HMB is not an essential nutrient. Preliminary (but not yet conclusive) studies have shown it may have some benefit in increasing muscle size and strength during resistance training. A typical dosage of 3 grams per day appears to be safe with few reported side effects, but long-term risks are unknown.

6. Androstenedione
Claims that androstenedione builds muscle size and strength are based mostly on anecdotal information. Research is scarce, and there are potential side effects. Supplementation with androstenedione as an ergogenic aid is generally not recommended.

7. Pyruvate
Several studies have shown that pyruvate may increase endurance, but more research is needed before this substance can be recommended as safe or effective.

8. Protein supplements
Sufficient protein can be obtained through the diet, and protein supplements are typically not needed. Most supplements have not been tested for effectiveness.

9. Amino acid supplements
Arginine and ornithine in particular have been said to build strength and to increase muscle mass by stimulating growth hormones and insulin. In reality, little evidence supports these claims.

10. DHEA
This adrenal hormone is believed to increase testosterone, providing antiaging benefits and serve as an alternative to illegal steroids. However, there is no evidence that DHEA decreases body fat or provides other ergogenic effects.