Cut through the BS. Science-backed supplements that actually work, proper dosages, and what to skip.
95% of supplements are marketing hype. Training and nutrition matter 100x more than any pill. Supplements are the LAST 5% - focus on the basics first. This guide covers what actually works.
Backed by decades of research. Cheap, safe, effective. If you only take 3 supplements, take these.
Whey or Plant-Based
Pure convenience. Not magic, just food. Makes hitting protein targets easy. Whey is fastest-absorbing, casein is slow-release, plant options work fine too.
The King of Supplements
Most researched supplement ever. Increases strength, power, muscle mass. Cheap as dirt. Safe. Works for 70-80% of people. No loading needed despite what labels say.
The Sunshine Vitamin
Most people are deficient. Critical for bone health, immunity, testosterone, mood. Hard to get enough from food. Especially important if you don't get sun.
Good evidence. Not essential but helpful in specific situations. Nice to have, not must-have.
Pre-Workout King
Proven performance enhancer. Increases strength, power, endurance, focus. Coffee works fine. Pills are precise dosing. Pre-workouts are just expensive caffeine with marketing.
EPA & DHA
Good for heart health, inflammation, brain function, joint health. Mainly if you don't eat fatty fish 2-3x weekly. Quality matters - check EPA/DHA content.
Insurance Policy
Fills gaps in your diet. Not a replacement for real food. Helpful during cuts when food is limited. Look for ones without mega-doses - you just piss out extra vitamins.
Sleep & Recovery
Many people don't get enough. Helps with sleep quality, muscle recovery, stress. Take at night. Glycinate or threonate are best forms - avoid oxide (gives you the shits).
Some evidence. Might help in specific situations. Research is mixed or benefits are minimal.
The Tingles
Buffers lactic acid during high-rep sets (8-15 reps). Makes you tingle - that's harmless. Small benefit for endurance. Works best for CrossFit/high-rep training. Useless for strength.
The Pump
Increases blood flow and "muscle pump". Slight performance benefit for high-rep work. The pump feels good but doesn't directly build muscle. Overpriced in most pre-workouts.
Zinc, Magnesium, B6
May help if you're deficient in zinc or magnesium. Some report better sleep. Testosterone boost claims are overblown - only helps if you're deficient. Just take magnesium separately.
Don't believe the hype. Either doesn't work, not worth the cost, or pure marketing BS.
Branched-Chain Amino Acids
Complete waste if you eat enough protein. Just get protein powder - it contains BCAAs plus all other aminos. BCAAs alone are like buying a car but only getting 3 wheels.
Thermogenics
Marketing BS. Most are just caffeine with a markup. No pill burns fat - only a calorie deficit does. If something actually "burned fat" it would be prescription medicine, not $60 pills.
Natural Testosterone Boosters
Don't work unless you're clinically deficient. If something actually boosted testosterone significantly, it would require a prescription. These are herbs with minimal effects. Real TRT exists for a reason.
High-Calorie Shakes
Overpriced maltodextrin (sugar) with some protein. Just make your own: protein powder + oats + peanut butter + banana + milk. You'll save $50/month and get better ingredients.
Recovery Aid?
Your body makes plenty. You get tons from protein foods. Studies show no benefit for muscle growth or recovery in healthy people. Another "essential amino acid" marketing trick.
Conjugated Linoleic Acid
Marketed for fat loss. Studies in humans show minimal to no effect. Might have worked in rats, but you're not a rat. Save your money for real food.
If you only buy 3 supplements:
1. Protein Powder - If you struggle to hit protein targets ($30/month)
2. Creatine Monohydrate - 5g daily ($5/month)
3. Vitamin D3 - 2000-5000 IU daily ($3/month)
Total cost: ~$40/month for everything that matters.
Everything else is optional or unnecessary. Focus on training and nutrition first. Supplements are the last 5%.