Evidence-based recommendations on what supplements actually work, what's a waste of money, and how to optimize your supplement strategy
The supplement industry is worth billions of dollars annually, with companies making bold claims about revolutionary products that promise rapid muscle growth, dramatic fat loss, or superhuman performance. The reality? Most supplements offer minimal benefits, and many provide no benefit whatsoever. The few supplements with solid scientific backing offer modest improvements—typically 1-5% performance enhancements—which only matter for athletes and advanced lifters who've already optimized training and nutrition.
Before considering any supplements, ensure you've mastered the fundamentals that drive 95% of your results: consistent progressive resistance training, adequate protein intake (1.6-2.2g per kg body weight), appropriate calorie balance for your goals, 7-9 hours quality sleep nightly, and stress management. Supplements cannot compensate for poor training, inadequate nutrition, or insufficient recovery. They're called "supplements" because they supplement an already-solid foundation—they don't create one.
This guide categorizes supplements into tiers based on scientific evidence, cost-effectiveness, and practical benefits. We'll separate what actually works from expensive placebo powders that only benefit the companies selling them.
Tier 1 - Essential: Strong scientific support, significant benefits, excellent cost-to-benefit ratio. Worth considering for most people.
Tier 2 - Beneficial: Good scientific support, modest benefits, reasonable cost. Worth considering for serious athletes and intermediate+ lifters.
Tier 3 - Optional: Some scientific support, minimal benefits, or expensive. Only worth considering for advanced athletes with disposable income.
Tier 4 - Waste of Money: Little to no scientific support, expensive, ineffective. Avoid these supplements entirely.
What it does: Whey protein is simply convenient, rapidly-digesting protein derived from milk. It provides all essential amino acids needed for muscle protein synthesis. It doesn't build muscle any better than eating chicken or eggs—it's just more convenient.
The science: Protein is protein. Your body doesn't care whether amino acids come from whey powder or grilled chicken breast. Whey offers no magical muscle-building properties beyond providing quality protein. The value is purely convenience—drinking a shake is faster and easier than preparing whole food meals.
Who needs it: Anyone struggling to meet daily protein targets through whole foods alone. If you easily hit 1.6-2.2g protein per kg bodyweight through regular meals, you don't need protein powder. It's supplemental, not essential.
Bottom line: Worth it for convenience, but not necessary if you meet protein targets through whole foods. Choose based on taste and price—expensive "premium" whey offers no advantages over basic whey concentrate.
What it does: Creatine increases phosphocreatine stores in muscles, allowing you to regenerate ATP (cellular energy) faster during high-intensity exercise. This translates to 1-2 additional reps on sets, faster sprint recovery, and slightly increased training volume capacity.
The science: Creatine is the most researched and proven supplement in sports nutrition. Hundreds of studies demonstrate it increases strength performance by 5-15%, increases lean body mass by 1-2kg (mostly water in muscle cells), and may have cognitive benefits. It's safe, effective, and cheap.
Who needs it: Nearly everyone training for strength or muscle gain benefits from creatine. Vegetarians and vegans benefit most since they consume no dietary creatine (found in meat). About 20-30% of people are "non-responders" who see minimal benefits, but it's worth trying given the low cost.
Bottom line: The single most effective and cost-efficient supplement available. Use basic creatine monohydrate—fancy forms like "creatine HCL" or "buffered creatine" offer zero advantages despite higher prices. No loading phase necessary—just take 3-5g daily indefinitely.
What it does: Caffeine blocks adenosine receptors in the brain, reducing fatigue perception and increasing alertness. This allows you to train harder and maintain focus during challenging workouts. It also slightly increases fat oxidation during exercise.
The science: Extensive research shows caffeine improves both endurance and strength performance by 3-5%. Effects last 3-6 hours with peak performance 45-90 minutes after consumption. Regular users develop tolerance, reducing effectiveness.
Who needs it: Anyone wanting improved workout performance or mental focus. Morning trainers often don't need it if they're naturally alert. Evening trainers should avoid it to prevent sleep disruption.
Bottom line: Highly effective and dirt cheap. Coffee provides caffeine plus beneficial polyphenols. Caffeine pills offer precise dosing. Pre-workout supplements are mostly overpriced caffeine with ineffective pixie-dusted ingredients—save money and buy caffeine directly.
What it does: Vitamin D supports bone health, immune function, hormone production (including testosterone), and overall health. Deficiency is extremely common, especially in winter months or for people who work indoors.
The science: Research shows widespread vitamin D deficiency across populations. Supplementation improves deficiency-related issues but won't supercharge performance if you're already sufficient. Get bloodwork to assess your levels—many people need supplementation.
Who needs it: Anyone living in northern latitudes, spending limited time outdoors, or having darker skin (which reduces vitamin D production). Bloodwork reveals if supplementation is necessary.
Bottom line: Cheap insurance against common deficiency. Unlikely to dramatically improve performance but prevents deficiency-related health issues. Choose vitamin D3 over D2 for better absorption.
What it does: Omega-3 fatty acids (EPA and DHA) reduce inflammation, support cardiovascular health, and potentially improve recovery from training. They don't directly build muscle but support overall health and training capacity.
The science: Strong evidence supports cardiovascular and anti-inflammatory benefits. Performance benefits are indirect—better recovery and reduced inflammation allow more consistent training. No benefits if you regularly eat fatty fish (salmon, mackerel, sardines).
Who needs it: Anyone not consuming fatty fish 2-3 times weekly. Vegetarian/vegan alternatives (algae-based omega-3) are available but more expensive.
Bottom line: Worthwhile for overall health if you don't eat fatty fish regularly. Performance benefits are modest and indirect. Buy based on EPA+DHA content, not total fish oil—you want at least 2g combined EPA+DHA daily.
What it does: Citrulline increases nitric oxide production, improving blood flow to working muscles. This enhances the "pump" during training and may slightly improve endurance by delaying fatigue.
The science: Moderate evidence shows citrulline malate can increase training volume by 1-2 reps per set and reduce muscle soreness. Benefits are modest but consistent across studies.
Who needs it: Intermediate to advanced lifters wanting marginal performance improvements. Beginners gain more from optimizing basic training and nutrition.
Bottom line: Legitimate but modest benefits for advanced users. Buy standalone citrulline malate rather than underdosed pre-workouts. Requires fairly large doses (6-8g) to be effective.
What it does: Beta-alanine buffers muscle acidity during high-intensity exercise, potentially allowing 1-2 additional reps before fatigue. Causes harmless tingling sensation (paresthesia).
Bottom line: Modest benefits for high-rep training (8-15 reps). Expensive relative to small performance improvements. Works for some people, does nothing for others. Optional unless training specifically targets muscular endurance.
What it does: Provides three essential amino acids (leucine, isoleucine, valine) in isolated form. Marketed for muscle growth and recovery.
Bottom line: Completely unnecessary if you consume adequate total protein. Any complete protein source provides all essential amino acids including BCAAs. Pure waste of money for anyone eating 1.6g+ protein per kg bodyweight. Buy whole food or whey protein instead.
What it does: Provides various vitamins and minerals in one supplement, theoretically covering nutritional gaps in your diet.
Bottom line: Unnecessary if you eat varied whole foods including fruits, vegetables, whole grains, and protein sources. May provide insurance against specific deficiencies but won't enhance performance. Individual targeted supplementation (like vitamin D) is more effective than shotgun multivitamins.
Why it's worthless: No legal, over-the-counter supplement significantly increases testosterone in healthy individuals. If something actually boosted testosterone meaningfully, it would be a controlled substance, not a supplement. These products rely on proprietary blends and deceptive marketing to sell overpriced herbs that do nothing.
What actually works: Adequate sleep, proper nutrition, healthy body fat levels, and resistance training optimize natural testosterone within your genetic range. Nothing legal will take you beyond that.
Why it's worthless: No supplement burns meaningful fat. These products contain caffeine (which you can buy cheaply) plus ineffective ingredients marketed as "metabolism boosters." Any weight loss comes from appetite suppression (caffeine) or dangerous stimulants, not fat burning.
What actually works: Caloric deficit created through appropriate food intake and activity. Nothing bypasses thermodynamics—you must consume fewer calories than you burn to lose fat.
Why it's usually worthless: Mass gainers are expensive protein powder mixed with cheap carbohydrates and sugars. You're paying premium prices for maltodextrin and sugar you can buy for a fraction of the cost as rice, oats, or pasta.
What actually works: Eating more whole food. Add rice, potatoes, oats, peanut butter, and olive oil to your diet for far less money per calorie than mass gainer supplements.
Why it's usually worthless: Most pre-workouts hide ingredient doses in "proprietary blends." They contain effective doses of caffeine plus ineffective doses of 10+ other ingredients so they can list impressive ingredient panels. You're paying $1-2 per serving for caffeine plus placebo dust.
What actually works: Buy caffeine pills or drink coffee for 5-10 cents per serving. Add citrulline malate if you want extra benefits. You'll save hundreds of dollars annually compared to branded pre-workouts.
Monthly cost: $20-40
Monthly cost: $50-80