Tier 2 Supplements
Layne's curated tier 2 list of supplements for body composition, strength, performance, and recovery — supplements with consistent but smaller or more indirect effects than tier 1.
Assembled by Cited from Layne Norton's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
14-
In a protocol
Layne recommends ashwagandha to improve strength, lean mass, speed, power, VO2 max, recovery, stress, and sleep; take 300–600 mg/day standardized to 5% withanolides.
“Ashwagandha... improved strength, more lean mass, increased speed and power.
TD▶ 4:40Dosage300–600 mg/day standardized to 5% withanolides; taken consistently, timing largely irrelevantCaveatsSome case reports of liver injury (not seen in RCTs); consult doctor if liver conditionCertaintyexplicitrecommendationAshwagandha - first on the tier 2 list -
In a protocol
Betaine (trimethylglycine) may modestly improve body composition, strength, power output, and vertical jump; 2.5 g/day.
“betaine supplementation has... evidence that can improve body composition and strength
TD▶ 15:30Dosage2.5 g/day, timing not critical, can split if GI distressCaveatsOne study showed slight LDL increase in obese subjects at >4 g/dayCertaintyhedgedrecommendationBetaine -
In a protocol
Rhodiola rosea improves resistance training volume, reps to fatigue, VO2 max, endurance, perceived fatigue, recovery, and cognition.
“rhodiola rosea... improves strength and resistance training performance
TD▶ 21:00Dosage200–400 mg/day standardized to 3% rosavins and 1% salidrosidesCaveatsSome report jitteriness; mild GI distress possibleCertaintyexplicitstrong endorsementRhodiola rosea -
In a protocol Alternative
Citrulline enhances muscular endurance, reps before failure, blood flow via nitric oxide; take pre-workout.
“citrulline does seem to have some benefits in terms of enhancing muscular endurance
TD▶ 25:30Dosage6–8 g citrulline malate (2:1) or 4–6 g pure citrulline, 30–60 min pre-workoutCaveatsMild GI distressCertaintyexplicitrecommendationCitrulline -
In a protocol
Beta-alanine improves high-intensity exercise performance lasting 1–10 minutes, including higher-rep resistance training.
“improving performance in high intensity or maximal exercise that lasts about one to 10 minutes
TD▶ 32:30Dosage3.2–6.4 g/day; consistent daily dosing more important than timingCaveatsParesthesia (skin tingling), harmless; mild GI distressCertaintyexplicitrecommendationBeta-alanine -
In a protocol
Montmorency tart cherry extract reliably improves recovery, reduces DOMS, and speeds strength/power/jump/sprint recovery.
“tart cherry extract, when they supplement with it, they recover faster
TD▶ 38:00Dosage480 mg/day Montmorency tart cherry extract; chronic use, not acuteCaveatsMild GI distressCertaintyexplicitrecommendationTart cherry extract -
In a protocol
Melatonin improves sleep latency, duration and quality, and may indirectly improve lean mass, fat loss, and recovery.
“melatonin supplementation improves lean mass and decreases fat mass
TD▶ 43:40Dosage0.1–10 mg, 1–2 hours before bed; sweet spot 1–3 mg; speaker uses ~2 mg/nightCaveatsCan cause morning grogginess (usually subsides); some report vivid dreams or headachesCertaintyexplicitpersonal useMelatonin -
In a protocol
Taurine may improve endurance, strength, power acutely, and reduce DOMS/muscle damage; take pre-workout.
“Taurine has been shown to improve endurance performance
TD▶ 45:40Dosage1–6 g/day, 1–2 hours before trainingCaveatsMild GI distress; case reports of seizures in youth from high-dose energy drinks (causality unclear)CertaintyhedgedrecommendationTaurine -
In a protocol
Carnitine L-tartrate best for exercise recovery, muscle soreness, and increasing androgen receptor density.
“carnitine L-tartrate... best for exercise recovery and soreness
TD▶ 49:20DosageApprox. 2 g/day (form in Outwork recovery product)CaveatsMild GI distress; fishy odor at high doses; TMAO concerns appear not to translate to heart disease riskCertaintyexplicitrecommendationCarnitine L-tartrate (recovery form) -
In a protocol
Acetyl L-carnitine appears best for cognitive function.
“2 grams per day of acetyl L-carnitine appears to be the best form for cognitive function
TD▶ 49:30Dosage2 g/dayCaveatsMost evidence in those with cognitive deficitCertaintyhedgedrecommendationAcetyl L-carnitine (cognitive form) -
In a protocol
Propionyl L-carnitine best for endothelial function and blood flow, may indirectly aid performance.
“propionyl L-carnitine per day appears to be best for endothelial function
TD▶ 49:40Dosage2–4.5 g/dayCaveatsMild GI distressCertaintyhedgedrecommendationPropionyl L-carnitine (blood flow form) -
In a protocol
Magnesium glycinate is the preferred form for supplementation, especially for sleep, due to high bioavailability.
“magnesium glycinate appears to be probably the best
TD▶ 53:00Dosage200–400 mg/day, before sleepCaveatsOnly beneficial if magnesium-deficient; not super-physiological dosingCertaintyexplicitrecommendationMagnesium glycinate (preferred form) -
In a protocol Alternative
Magnesium malate is an acceptable well-absorbed form of magnesium supplementation.
“magnesium glycinate, magnesium malate, or magnesium threonate
TD▶ 53:20Dosage200–400 mg/dayCertaintyexplicitoffhand mentionMagnesium malate - acceptable alternate form -
In a protocol Alternative
Magnesium L-threonate is an acceptable well-absorbed form of magnesium.
“magnesium glycinate, magnesium malate, or magnesium threonate
TD▶ 53:20Dosage200–400 mg/dayCertaintyexplicitoffhand mentionMagnesium L-threonate - acceptable alternate form
How this protocol has evolved
Layne explicitly notes the ordering is pseudo-priority and shouldn't be treated as a rigid ranking.