For anyone serious about optimizing physical performance and recovery, the sheer breadth of evidence on plant-derived and natural compounds has long been difficult to navigate. This comprehensive review cuts through that complexity by systematically mapping 164 natural products against five distinct physiological pathways — offering the most expansive cataloguing of exercise-relevant botanicals and nutraceuticals assembled to date.
Published in Nutrients, the review synthesized both preclinical and clinical literature to evaluate how natural products address the four primary physiological burdens of exercise: fatigue, muscle damage, inflammation, and oxidative stress. Researchers organized findings around five mechanistic categories — attenuation of muscle fatigue, enhancement of muscular endurance, improvement of muscular strength and neuromuscular function, modulation of inflammation, and a broader grouping of additional physiological benefits. Across these domains, compounds were assessed for effects on fatigue-related biomarkers, energy metabolism efficiency, and redox regulation. The scope includes well-studied agents alongside lesser-known candidates, making this a reference-grade synthesis rather than a narrow efficacy study.
The real analytical value here lies in the mechanistic framing rather than a simple list of "what works." By anchoring 164 compounds to specific biological pathways, the review enables more targeted hypothesis-testing and helps practitioners distinguish between compounds with plausible mechanisms versus those with robust human trial data. That distinction matters enormously: a substantial portion of the evidence base remains preclinical — animal models and in-vitro studies — which limits direct translation to human dosing and outcomes. Clinical trial data for many of these compounds is sparse, heterogeneous in design, or underpowered. The review itself acknowledges this gap, calling for further clinical investigation. This is best characterized as a high-utility reference work — confirmatory for established compounds like creatine precursors and polyphenols, and hypothesis-generating for the broader set. Adults interested in natural ergogenic support will benefit from understanding which compounds have mechanistic plausibility versus proven human efficacy.