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Fitness

Endurance

About Endurance — Fitness.

Sustained physical performance — cardiovascular capacity, stamina, and oxygen utilisation during prolonged exercise.

27studies analysed
7compounds with evidence
Systematic reviewstrongest evidence
Where research is strongest
  1. Caffeine 75
  2. Beta Alanine 62
  3. Glycerol Monostearate 60
  4. NMN 44
  5. Beetroot 42
Add your outcome — free & pseudonymous

Tried something for Endurance? Share how it went — only ever published as part of a group of 10+.

Related:Muscle RecoveryStrength
11linked compounds
0linked studies
0published community reports
ResultsBy the numbersCommunityResearchCompounds

Headline results for Endurance.

Figures as the studies reported them.

Colour keyReported a benefitNo clear benefitUnclearPossible harmAmber is for highlights, such as where the most research is. It never means a result was good.

11of 22

Beetroot

11 of 22 results reported a benefit

5 studies, including a review of trials

  • Endurance performanceMixed results2 reviews of trials · no comparable figure reported1 of 2 results reported a benefit2020 study ↗
  • Time to exhaustionSlight effectslightly better than the comparison groupAverage of 2 results · 2 reviews of trials3 of 3 results reported a benefit2025 study 1 ↗2017 study 2 ↗
  • Distance covered163.7 mhigher1 review of trials2 of 2 results reported a benefit2021 study ↗

No figure given: Exercise tolerance (reported a benefit); Time-trial performance (no clear benefit); Total work done (no clear benefit).

Also measured alongside: Muscular endurance (reported a benefit); Peak power output (reported a benefit); Time to reach peak power (reported a benefit); and 5 more.

3 more measures
17of 22

Beta Alanine

17 of 22 results reported a benefit

5 studies, including a review of trials

  • Exercise capacitySlight effectslightly better than the comparison group1 review of trials3 of 3 results reported a benefit2017 study ↗
  • Exercise capacity and performance (overall)Negligible effectlittle or no difference vs the comparison group1 review of trials3 of 3 results reported a benefit2017 study ↗
  • Exercise performanceUnclear resultnegligible standardised effect1 review of trials0 of 2 results reported a benefit2017 study ↗

No figure given: Mean power output (reported a benefit).

Also measured alongside: Body composition (unclear); Feeling of fatigue (reported a benefit); Muscle carnosine (reported a benefit).

2 more measures
8of 10

Caffeine

8 of 10 results reported a benefit

5 studies, including a review of trials

  • Endurance performanceSlight effectslightly better than the comparison group1 review of trials2019 study ↗
  • Mean power output3.03%improvement1 review of trials2 of 3 results reported a benefit2018 study ↗
  • Time-trial performance2.71%improvementAverage of 2 results (from 2.22% improvement to 3.2% improvement) · 2 reviews of trials2 of 2 results reported a benefit2018 study 1 ↗2009 study 2 ↗
2 more measures
13of 21

Glycerol Monostearate

13 of 21 results reported a benefit

5 studies, including a review of trials

  • Endurance performance2.62%improvement1 review of trials, compared with another treatment2007 study ↗
  • Time to exhaustion123.4 minhigher1 randomised trial2 of 2 results reported a benefit1996 study ↗
  • Total work done5%increase1 randomised trial2001 study ↗

No figure given: Time-trial time (no clear benefit).

Also measured alongside: Core body temperature (mixed results); Heart rate (mixed results); Skin and muscle temperatures (no clear benefit); and 6 more.

Every result
4of 15

Citrulline

4 of 15 results reported a benefit

4 studies, including a review of trials

  • Exercise performanceUnclear resultmeasurement not reportedL-citrulline or citrulline malate showed an unclear effect on Exercise performance and recovery with no comparator reported.1 review of trials2020 study ↗

No figure given: Time to exhaustion (no clear benefit); Total work done (no clear benefit).

Also measured alongside: Fatigue index (power drop-off) (no clear benefit); Heart rate (unclear); Mean power output (no clear benefit); and 7 more.

Every result
5of 9

Urolithin A

5 of 9 results reported a benefit

2 randomised trials, 66 people

  • Muscle endurance (contractions to fatigue)Rose by 95.3 vs 11.6in the comparison group, unit not reported1 randomised trial2 of 2 results reported a benefit2022 study ↗
  • 6-minute walk distanceNo clear differencerose by 60.8 m vs 42.5 m in the comparison group1 randomised trial2022 study ↗

No figure given: Time-trial time (no clear benefit).

Also measured alongside: Perceived exertion (reported a benefit); Muscle ATP production (no clear benefit); Mitochondrial and inflammation blood markers (reported a benefit); and 1 more.

Every result
4of 4

NMN

4 of 4 results reported a benefit

1 randomised trial, 48 people

  • Power at ventilatory thresholdReported a benefitNicotinamide mononucleotide (NMN) improved power at first ventilatory threshold compared with placebo in 48 (six-week).1 randomised trial · no comparable figure reported2 of 2 results reported a benefit2021 study ↗

Also measured alongside: Oxygen uptake (VO2) (reported a benefit); Oxygen uptake as % of VO2max (reported a benefit).

Every result

Where the evidence is concentrated.

Published research

Endurance: findings by compound

What this means: Bars count reported findings, not treatment effectiveness or certainty.

One study may report several findings or appear in more than one pairing. Counts do not show the size of an effect. Comparable numerical estimates are not established for this summary.

View the full data table
Published research: reported directions by pairing
Compound and conditionFindings (count)Studies (count)Reported results (finding counts)How sure?
Beetroot225Benefit: 11; no benefit: 7; harm: 0; unclear: 4; not recorded / unrecognised: 0Not formally graded
Beta Alanine235Benefit: 17; no benefit: 3; harm: 0; unclear: 3; not recorded / unrecognised: 0Not formally graded
Caffeine105Benefit: 8; no benefit: 2; harm: 0; unclear: 0; not recorded / unrecognised: 0Not formally graded
Glycerol Monostearate225Benefit: 13; no benefit: 9; harm: 0; unclear: 0; not recorded / unrecognised: 0Not formally graded
Citrulline154Benefit: 4; no benefit: 7; harm: 0; unclear: 4; not recorded / unrecognised: 0Not formally graded
Urolithin A92Benefit: 5; no benefit: 4; harm: 0; unclear: 0; not recorded / unrecognised: 0Not formally graded
NMN41Benefit: 4; no benefit: 0; harm: 0; unclear: 0; not recorded / unrecognised: 0Not formally graded

Degree of benefit for Endurance

Strongest evidence first.

Published research: Endurance. Study design is not a certainty grade.
CompoundStudy designsReported findings
BeetrootResearch score 42/100 · Limited5 systematic reviews/meta-analyses — 5 studies11/22 outcomes showed benefit
  • Muscular enduranceSlightly better than the comparison group (slight effect)benefit2025 study ↗
    Exact figures0.48 (95% CI 0.23-0.74) · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses · Systematic Review · systematic-review · PMID 40085422
  • Cardiorespiratory endurance in athletes (efficiency, time to exhaustion at submaximal intensity)Reported a benefit — measurement not reportedbenefit2017 study ↗
    Exact figuresNo figures reported · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review · Systematic Review · systematic-review · PMID 28067808
  • Endurance performance in trained cyclic-sport athletes (significant in 8 of 27 studies)Unclear result — measurement not reportedunclear2020 study ↗
    Exact figuresNo figures reported · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review · Systematic Review · systematic-review · PMID 32560317
  • Distance travelled163.7 m higherbenefit2021 study ↗
    Exact figures163.7 (MD 163.7 m, P = 0.03) n=1061 · Follow-up: Not reported · Sample (as reported): 1061 · Recorded unit: m · The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis · Meta-Analysis · meta-analysis · PMID 34243756
+18 more outcomes →
Beta AlanineResearch score 62/100 · Moderate5 systematic reviews/meta-analyses — 5 studies17/23 outcomes showed benefit
  • Median improvement in exercise outcome (median total 179 g taken)2.85% improvementbenefit2012 study ↗
    Exact figures2.85% n=360 · Follow-up: Not reported · Sample (as reported): 360 · Recorded unit: % · Effects of β-alanine supplementation on exercise performance: a meta-analysis · Meta-Analysis · meta-analysis · PMID 22270875
  • Maximal intensity exercise performanceSlightly better than the comparison group (slight effect)benefit2024 study ↗
    Exact figures0.39 (95% confidence interval [CI] [0.09, 0.69]; p = .01) n=331 · Follow-up: Not reported · Sample (as reported): 331 · Recorded unit: Not reported · Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis · Systematic Review · systematic-review · PMID 39032921
  • Maximal intensity exercise performance at 4 weeksSlightly better than the comparison group (slight effect)benefit2024 study ↗
    Exact figures0.34 (95% CI [0.02, 0.67]; p = .04) · Follow-up: 4 weeks · Sample (as reported): Not reported · Recorded unit: Not reported · Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis · Systematic Review · systematic-review · PMID 39032921
  • Maximal intensity exercise performance for 4-10 min maximal effortModerately better than the comparison group (moderate effect)benefit2024 study ↗
    Exact figures0.55 (95% CI [0.07, 1.04]; p = .03) · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis · Systematic Review · systematic-review · PMID 39032921
+19 more outcomes →
CaffeineResearch score 75/100 · Strong5 systematic reviews/meta-analyses — 5 studies8/10 outcomes showed benefit
  • Time-trial endurance performance (mean improvement across 33 caffeine treatments)3.2% improvementbenefit2009 study ↗
    Exact figures3.2 +/- 4.3% · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: % · Effect of caffeine on sport-specific endurance performance: a systematic review · Systematic Review · systematic-review · PMID 19077738
  • Time to complete endurance running time trialsLittle or no difference vs the comparison group (negligible effect)benefit2022 study ↗
    Exact figures-0.101 (95% CI = −0.190 to −0.012, p = 0.026) n=254 · Follow-up: Not reported · Sample (as reported): 254 · Recorded unit: Not reported · Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis · Meta-Analysis · meta-analysis · PMID 36615805
  • Endurance event performance (pooled standardised mean difference, 56 comparisons)Slightly better than the comparison group (slight effect)benefit2019 study ↗
    Exact figures0.33 (95% CI=0.21, 0.45; p=1.00) · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Establishing a relationship between the effect of caffeine and duration of endurance athletic time trial events: A systematic review and meta-analysis · Meta-Analysis · meta-analysis · PMID 30170953
  • Mean power output3.03% improvementbenefit2018 study ↗
    Exact figures3.03 ± 3.07% · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: % · The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis · Meta-Analysis · meta-analysis · PMID 29876876
+6 more outcomes →
Glycerol MonostearateResearch score 60/100 · Moderate1 systematic review/meta-analysis + 4 randomised trials — 5 studies13/22 outcomes showed benefit
  • Endurance performance (EP)2.62% improvementbenefit2007 study ↗
    Exact figures2.62% (P = 0.047; PES: 0.35 +/- 0.13, P = 0.014, N = 4) · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: % · A meta-analysis of the effects of glycerol-induced hyperhydration on fluid retention and endurance performance · Meta-Analysis · meta-analysis · PMID 17962713
  • Endurance time (ET)123.4 min higherbenefit1996 study ↗
    Exact figures123.4 +/- 17 min; 99.0 +/- 11 min (p = 0.049) n=11 · Follow-up: Study I · Sample (as reported): 11 · Recorded unit: min · Pre-exercise glycerol hydration improves cycling endurance time · Randomized Controlled Trial · rct · PMID 8775573
  • Endurance time (ET)123.4 min higherbenefit1996 study ↗
    Exact figures123.4 +/- 17 min; 99.0 +/- 11 min (p = 0.03) n=7 · Follow-up: Study II · Sample (as reported): 7 · Recorded unit: min · Pre-exercise glycerol hydration improves cycling endurance time · Randomized Controlled Trial · rct · PMID 8775573
  • Plasma volume9% increasebenefit2025 study ↗
    Exact figures9.0% (95% CI 3.6-14.4, P = .001) n=13 · Follow-up: 180-minute · Sample (as reported): 13 · Recorded unit: Not reported · The Addition of Glycerol and Sodium Chloride to a Hyperhydration Protocol Does Not Improve Half-Marathon Time-Trial Performance in Trained Runners in Warm Conditions · Randomized Controlled Trial · rct · PMID 40139199
+18 more outcomes →
CitrullineResearch score 17/100 · Mixed/Weak1 systematic review/meta-analysis + 3 randomised trials — 4 studies4/15 outcomes showed benefit
  • Plasma citrulline concentration increaseRose by 8.8 fold compared with the start of the studybenefit2016 study ↗
    Exact figures8.8 (p ≤ 0.05) n=10 · Follow-up: Not reported · Sample (as reported): 10 · Recorded unit: fold · Acute Citrulline-Malate Supplementation and High-Intensity Cycling Performance · Randomized Controlled Trial · rct · PMID 26808848
  • Plasma glutamine concentration increaseRose by 1.3 fold compared with the start of the studybenefit2016 study ↗
    Exact figures1.3 (p ≤ 0.05) n=10 · Follow-up: Not reported · Sample (as reported): 10 · Recorded unit: fold · Acute Citrulline-Malate Supplementation and High-Intensity Cycling Performance · Randomized Controlled Trial · rct · PMID 26808848
  • Plasma ornithine concentration increaseRose by 3.9 fold compared with the start of the studybenefit2016 study ↗
    Exact figures3.9 (p ≤ 0.05) n=10 · Follow-up: Not reported · Sample (as reported): 10 · Recorded unit: fold · Acute Citrulline-Malate Supplementation and High-Intensity Cycling Performance · Randomized Controlled Trial · rct · PMID 26808848
  • Plasma citrulline, arginine and nitrate/nitrite concentrationsReported a benefit — measurement not reportedbenefit2020 study ↗
    Exact figuresNo figures reported · Follow-up: Not reported · Sample (as reported): Not reported · Recorded unit: Not reported · Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature · Systematic Review · systematic-review · PMID 31977835
+11 more outcomes →
Urolithin AResearch score 36/100 · Limited2 randomised trials — 2 studies5/9 outcomes showed benefit
  • Muscle endurance in first dorsal interosseus (FDI) muscleRose by 95.3 vs 11.6 in the comparison group, unit not reportedbenefit2022 study ↗
    Exact figures95.3; 11.6 n=66 · Follow-up: 4 months · Sample (as reported): 66 · Recorded unit: Not reported · Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial · Randomized Controlled Trial · rct · PMID 35050355
  • Muscle endurance in tibialis anterior (TA) muscleRose by 41.4 vs 5.7 in the comparison group, unit not reportedbenefit2022 study ↗
    Exact figures41.4; 5.7 n=66 · Follow-up: 4 months · Sample (as reported): 66 · Recorded unit: Not reported · Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial · Randomized Controlled Trial · rct · PMID 35050355
  • Creatine kinase (CK) total area under the curve — a marker of muscle damageReported a benefit — see exact figuresbenefit2025 study ↗
    Exact figures(p < 0.0001) n=42 · Follow-up: 4 weeks · Sample (as reported): 42 · Recorded unit: Not reported · Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners · Randomized Controlled Trial · rct · PMID 40839339
  • Ratings of perceived exertion (RPE)Reported a benefit — see exact figuresbenefit2025 study ↗
    Exact figures(p = 0.02) n=42 · Follow-up: 4 weeks · Sample (as reported): 42 · Recorded unit: Not reported · Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners · Randomized Controlled Trial · rct · PMID 40839339
+5 more outcomes →
NMNResearch score 44/100 · Limited1 randomised trial — 1 study4/4 outcomes showed benefit
  • Oxygen uptake (VO2)Reported a benefit — measurement not reportedbenefit2021 study ↗
    Exact figuresn=48 · Follow-up: six-week · Sample (as reported): 48 · Recorded unit: Not reported · Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study · Randomized Controlled Trial · rct · PMID 34238308
  • Percentages of maximum oxygen uptake (VO2max)Reported a benefit — measurement not reportedbenefit2021 study ↗
    Exact figuresn=48 · Follow-up: six-week · Sample (as reported): 48 · Recorded unit: Not reported · Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study · Randomized Controlled Trial · rct · PMID 34238308
  • Power at first ventilatory thresholdReported a benefit — measurement not reportedbenefit2021 study ↗
    Exact figuresn=48 · Follow-up: six-week · Sample (as reported): 48 · Recorded unit: Not reported · Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study · Randomized Controlled Trial · rct · PMID 34238308
  • Power at second ventilatory thresholdReported a benefit — measurement not reportedbenefit2021 study ↗
    Exact figuresn=48 · Follow-up: six-week · Sample (as reported): 48 · Recorded unit: Not reported · Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study · Randomized Controlled Trial · rct · PMID 34238308
Important: This page reflects observational, aggregate-only community reporting and independent published research. It is not medical advice, and it does not claim any compound treats, cures, or is effective for any condition. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or treatment.

No community reports published yet.

We publish endurance results only once at least 10 people report on the same compound, so no individual report is ever shown.

  • Caffeine

    Research saysResearch score 75/100 · Strong5 of 5 studies reported at least one benefit
    People reportNot published yet — needs 10 or more reports

  • Beta Alanine

    Research saysResearch score 62/100 · Moderate5 of 5 studies reported at least one benefit
    People reportNot published yet — needs 10 or more reports

  • Glycerol Monostearate

    Research saysResearch score 60/100 · Moderate5 of 5 studies reported at least one benefit
    People reportNot published yet — needs 10 or more reports

  • NMN

    Research saysResearch score 44/100 · Limited1 of 1 study reported at least one benefit
    People reportNot published yet — needs 10 or more reports

Used something for endurance? Share how it went — only ever published in a group of 10 or more.

Add your outcome

Peer-reviewed research.

Every study behind the numbers above is linked next to its result.

Search PubMed ↗Clinical trials on TrialConnect ↗
Important: Studies vary in quality and relevance. We do not interpret them or give medical advice.

Linked compounds.

Position is not a recommendation. Scores summarise published studies only.

Botanical

Beetroot

Research score 42/100 · LimitedStrongest evidence: Systematic review
5studies· 5 of 5 reported at least one benefit
Supplement

Beta Alanine

Research score 62/100 · ModerateStrongest evidence: Systematic review
5studies· 5 of 5 reported at least one benefit
Supplement

Caffeine

Research score 75/100 · StrongStrongest evidence: Systematic review
5studies· 5 of 5 reported at least one benefit
Supplement

Glycerol Monostearate

Research score 60/100 · ModerateStrongest evidence: Meta-analysis
5studies· 5 of 5 reported at least one benefit
Supplement

Citrulline

Research score 17/100 · Mixed/WeakStrongest evidence: Systematic review
4studies· 2 of 4 reported at least one benefit
Supplement

Urolithin A

Research score 36/100 · LimitedStrongest evidence: Randomised trial
2studies· 2 of 2 reported at least one benefit
Supplement

NMN

Research score 44/100 · LimitedStrongest evidence: Randomised trial
1study· 1 of 1 reported at least one benefit
Nootropic

Cordyceps Mushroom

Supplement

Iron

Supplement

Coenzyme Q10

Supplement

Taurine