Ergogenic Supplements (Androstenedione, CLA, PS, HMB)

Although performance-enhancing supplements are often in the news, the implications of this research are more applicable to elite athletes than to the typical fitness enthusiast. The source reviews:

Androstenedione. An adrenal steroid that can be converted to testosterone or, eventually, estrogen. No published scientific evidence suggests it increases muscle mass in men or women. Excess testosterone produced from androstenedione may further metabolize into dihydrotestosterone, which can cause male pattern baldness, increases in facial and body hair, abnormal growth of the prostate gland, and enlargement of breast tissue in men. It is contraindicated for individuals with diabetes, heart disease, psychological disorders, prostate hypertrophy, or hormonal abnormalities, and for pregnant or lactating women. The Olympic Committee has added androstenedione to its list of banned substances.

Conjugated Linoleic Acid (CLA). In a Memphis State University study, male subjects who took supplemental CLA for 28 days showed no differences in body weight, fat mass, or fat-free mass versus a control group, though they showed a trend toward a non-significant increase in bench press and leg press strength (a possible anabolic effect). In a second study of 20 healthy males and females in Norway, the experimental group consumed slightly more than 1 gram of CLA at breakfast, lunch, and dinner for three months and showed a significant reduction in percent body fat versus controls; the small sample size means further research is needed, especially in obese populations.

Phosphatidylserine (PS). PS helps promote homeostasis in the body's cells by supporting the proteins that manage membrane functions (entry of nutrients, exit of waste products). In two studies (University of Naples, Italy; California State University at Chico), PS subjects had significantly lower post-exercise plasma cortisol levels and lower ratings of perceived exertion. PS may increase post-workout absorption of amino acids, hasten recovery, and reduce muscle soreness, but much larger samples are needed.

The source page also lists Beta-Hydroxy-Beta-Methylbutyrate (HMB) among the newest potential ergogenic supplements reviewed.

• Findings are more relevant to elite athletes than typical fitness enthusiasts.
• Androstenedione: adrenal steroid → testosterone/estrogen; no evidence it increases muscle mass; side effects via dihydrotestosterone (baldness, facial/body hair, prostate growth, male breast enlargement); contraindicated in many conditions and pregnancy/lactation; banned by the Olympic Committee.
• 2026 update: androstenedione has been a Schedule III controlled substance in the US since 2004 — no longer legally sellable as an OTC supplement at all. CLA's mixed early results have held up as mixed in larger, later trials.
• CLA: 28-day male study showed no body-composition change but a non-significant strength trend; 3-month Norway study (>1 g CLA × 3 meals/day) showed significant body-fat reduction.
• PS: lowered post-exercise plasma cortisol and perceived exertion; may aid amino-acid absorption, recovery, and soreness — needs larger studies.
• HMB also listed among newest ergogenic supplements.