If you’re someone who works out regularly, tracks your macros, or just likes to feel good throughout the day, you’ve probably heard these names tossed around. Beta-alanine. Carnosine. Citrulline malate. Sodium bicarbonate. CoQ10. B vitamins.
Do you really need them? Do they actually do anything?
Let’s break them down and find out where they fit—or don’t—into your daily routine.

Beta-Alanine: Is the “Tingling” Worth It?
Beta-alanine is one of the most popular pre-workout ingredients. It’s known for that tingling feeling on your skin, but what’s happening behind the scenes?
Your body uses beta-alanine to make carnosine, a compound that helps buffer acid in your muscles. This buffering delays fatigue, especially in high-intensity or endurance exercise.

But here’s the catch: You don’t feel beta-alanine’s benefits after just one dose. You need to take it consistently for weeks to build up carnosine in your muscles. Are you willing to wait for results?

If you're more of a snack-and-go kind of person, beta-alanine might not be worth your time. You’re better off focusing on consistent training, hydration, and protein-rich foods. Otherwise its a good supplement, but you need to stick to it to see results

Final Verdict: 👍🏻 its scientifically proven but you got to stick to it.

Carnosine: Can You Skip the Middleman?
Since beta-alanine turns into carnosine, you might wonder—why not just take carnosine directly?
Unfortunately, it doesn’t work that way. Carnosine supplements aren’t absorbed well in the body. So your best bet for boosting carnosine is still beta-alanine.
Again, it’s a long-term play. If you’re looking for something that gives you clean, lasting energy right now, supplements like these aren’t your top priority.
Final verdict: 👎🏻 save your money

Citrulline Malate: A Pump or a Myth?
Citrulline malate is another common pre-workout. It’s linked to better blood flow, reduced muscle soreness, and a more intense “pump” at the gym.
Your body converts citrulline into arginine, which then boosts nitric oxide—a molecule that helps blood vessels relax and expand. This improves oxygen and nutrient delivery during exercise.

Sounds promising. But what does it mean for your daily performance or energy levels?
If you’re a competitive athlete or doing long training sessions, citrulline malate could be useful. If you just want a quick, high-protein snack after a workout, it’s not essential.

Final Verdict: 🤔 try it and see if you can tell a difference - A better option is Nitrates from Beet Concentrate

Sodium Bicarbonate: Effective but Hard to Tolerate
Also known as baking soda, sodium bicarbonate can help buffer lactic acid and delay fatigue in short bursts of high-intensity effort. There’s science to back it up. But the problem? The dose needed often causes bloating, nausea, or worse.
Would you trade a small performance boost for feeling sick during your workout?

Final verdict: 👍🏻 if you are hardcore

CoQ10: Is It Just for Older Adults?
Coenzyme Q10 (CoQ10) helps your cells produce energy. It also acts as an antioxidant.
Your body makes CoQ10 naturally, but levels can drop with age, certain medications, or chronic conditions. Some people take it to improve heart health, energy, or muscle recovery.
Should younger, healthy people supplement?

Maybe. But most healthy people likely make enough on their own. If you’re not dealing with fatigue, high cholesterol meds, or other risk factors, CoQ10 won’t make a dramatic difference.

Instead of looking for magic in a capsule, build energy with whole foods and smart snacks that power you throughout the day. 

Final verdict:  👎🏻

B Vitamins: Overhyped or Underrated?
B vitamins help convert food into energy, support your nervous system, and keep your brain working well.
But most people get enough from a varied diet. Unless you are on a special restrictive diet, pregnant, or have a medical deficiency, taking more probably won’t boost your energy levels.
Still, B vitamins are essential. Just don’t expect a B-complex pill to make up for poor sleep or skipping meals.

Final verdict:  👍🏻 sure, they are not that expensive and won't cause any harm.

So… Are These Supplements Worth It?
That depends on your goals. Are you chasing minor performance gains in a competitive setting? Some of these supplements might help—if you’re consistent, patient, and fine with trial and error. But if you want to feel better, recover faster, and curb your cravings, there are easier ways to support your body.
Start by eating foods that work for you, not against you. Prioritize protein. Choose snacks that deliver—not just promise.

Pnuff Crunch is one of those snacks. It’s protein-packed with 20g of complete protein, satisfying, and made with clean ingredients. And unlike most supplements, it actually tastes good.

Which would you rather reach for: a scoop of citrulline powder or a bag of crunchy peanut puffs? That’s a question worth asking.