Mixed
Beta-alanine and creatine significantly improve jump performance in athletes, with beta-alanine showing a marginally higher effectiveness ranking.
To improve your vertical jump, consider supplementing with beta-alanine or creatine alongside your training. Beta-alanine showed a slightly higher effectiveness ranking in this analysis. Ensure you are consistently training with strength and conditioning protocols.
Both β-alanine (SMD = 0.41... moderate-certainty evidence) and creatine (SMD = 0.30... moderate-certainty evidence) significantly enhanced jump performance, with β-alanine ranking marginally higher.
Why this rating
Evidence is rated 'moderate' certainty for both supplements.
Source
Effects of different dietary supplements combined with conditioning training on muscle strength, jump performance, sprint speed, and muscle mass in athletes: a systematic review and network meta-analysis
Beiwang Deng et al. · Frontiers in Nutrition · 2025
DOI 10.3389/fnut.2025.1636970
More from this paper
- Creatine supplementation significantly improves sprint speed in athletes, while beta-alanine and vitamin D do not.Good
- None of the tested dietary supplements (protein, creatine, HMB) significantly increased lean body mass in athletes when combined with strength and conditioning training.Good
- Protein supplementation combined with strength and conditioning training significantly increases muscular strength in athletes, whereas HMB, creatine, and vitamin D do not.Limited
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