Supplements: What Works, What Doesn't
The short list that actually has evidence behind it.
Supplements are supplements. They supplement a good diet. They don't replace one. If your nutrition and training aren't sorted, no pill will fix that. Get the basics right first.
What Actually Works
Creatine Monohydrate
This is the most researched supplement in existence. Decades of studies. Actually works. Safe for long-term use. Cheap.
What it does: Helps your muscles produce energy during high-intensity exercise. You can eke out a few more reps, recover slightly faster between sets. Over time, this adds up to more strength and muscle.
The dose: 3-5g per day. Every day. That's it. You don't need to "load." You don't need to cycle. Take it wheneverâtiming doesn't matter.
What to buy: Creatine monohydrate. Not "HCL" or "buffered" or any other marketing nonsense. Plain monohydrate works and costs a fraction of the fancy versions. It's unflavoured powderâmix it with whatever.
Note: You might gain 1-2kg when you start. That's water being pulled into your musclesâit's normal and actually a sign it's working. Don't panic.
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Protein Powder
Protein powder isn't magic. It's just food in powdered form. Convenient food.
If you're hitting your protein targets through whole foods, you don't need it. But if you're struggling to get 150g of protein from chicken and eggs every day, a shake or two makes life easier.
What to buy: Whey protein is the standard. It's cheap, well-absorbed, and tastes decent. If you're lactose intolerant, whey isolate has less lactose, or try plant-based (pea + rice blend works well). The brand matters less than you'd thinkâjust look at the protein-per-scoop and price-per-serving.
When: Whenever. Post-workout, morning, before bed, mixed into oats. Timing is way less important than total daily intake.
View recommended protein powders âAffiliate link
Vitamin D
If you live somewhere that isn't permanently sunny (hi, UK), you're probably deficient. Most people are, especially in winter.
Why it matters: Vitamin D affects mood, immune function, bone health, and there's some evidence it impacts testosterone levels and muscle function. Deficiency is linked to higher rates of basically everything bad.
The dose: 1000-2000 IU daily for maintenance. If you're properly deficient (get a blood test if you want to know), you might need more initially. Take it with fat for better absorptionâwith a meal is fine.
View recommended Vitamin D âAffiliate link
Omega-3 (Fish Oil)
If you eat fatty fish 2-3 times per week (salmon, mackerel, sardines), you probably don't need this. If you don'tâand most people don'tâit's worth considering.
What it does: Anti-inflammatory, supports heart health, may improve recovery, good for brain health. The research is solid.
What to buy: Look for EPA and DHA content, not just "fish oil mg." You want at least 500mg combined EPA+DHA per serving. Keep them in the fridgeâfish oil can go rancid.
View recommended Omega-3 âAffiliate link
What You Can Probably Skip
BCAAs
If you're eating enough protein, BCAAs are redundant. They're literally just some of the amino acids already in protein. Save your money.
Testosterone Boosters
The vast majority do nothing. If they worked as well as they claim, they'd be controlled substances. The ones that contain anything active often have concerning side effects. If you're genuinely low, see a doctor.
Fat Burners
Usually just caffeine with marketing. At best, a minor metabolic boost. At worst, unregulated stimulants that can be dangerous. A calorie deficit works. These don't.
Pre-workout (Maybe)
Look, they workâyou'll feel more energised. But it's mostly caffeine and tingles (beta-alanine). A strong coffee does 80% of the job for a fraction of the price. If you like them, fine. Just know what you're paying for.
Fancy "Proprietary Blends"
If a label says "proprietary blend" it usually means "we're hiding how little of each ingredient is in here." Avoid.
The Bottom Line
If someone's telling you a supplement will transform your results, they're probably selling it.
Creatine works. Protein powder is convenient.Vitamin D and Omega-3 are worth considering if you're not getting them from food/sun. That's the list.
Everything else is either marginal, unproven, or marketing. Focus on training hard, eating well, and sleeping enough. That's where results actually come from.
Sources
- Kreider et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation. JISSN. Link
- Jäger et al. (2017). ISSN position stand: protein and exercise. JISSN. Link
- Holick (2007). Vitamin D deficiency. NEJM. Link
- Calder (2017). Omega-3 fatty acids and inflammatory processes. Nutrients. Link
Note: Links on this page are affiliate links. We only recommend supplements backed by actual researchâif something doesn't work, it's not on this list. Your purchase helps support the site at no extra cost to you.