Supplements That Actually Work (and the Ones That Don't)

Creatine monohydrate: the most studied performance supplement in existence — 3-5 g daily adds measurable strength and lean mass. If you take one thing, it's this.

Protein powder: not magic, just food. Whey, casein, or a good plant blend is a convenient, cheap way to hit a daily protein target you'd otherwise miss. Its evidence is exactly the evidence for adequate protein.

Caffeine: 3-6 mg/kg taken 30-60 minutes pre-training reliably improves strength, power, and endurance in meta-analyses. The catch is timing — a half-life of 5-6 hours means late-day doses tax the sleep that training depends on.

Vitamin D: worth supplementing (typically 1,000-2,000 IU/day) if you're deficient — common at high latitudes and for people who train indoors — because low levels associate with worse muscle function. Testing beats guessing.

Omega-3s (EPA/DHA): sensible if you rarely eat fatty fish, with cardiovascular and joint-comfort evidence, though direct performance effects are modest.

Beta-alanine helps specifically in the 1-4 minute all-out range (the tingles are harmless); citrulline malate has fair evidence for an extra rep or two in high-volume sessions. Neither is essential — they're the last 2%, not the first 90.

BCAAs are redundant the moment you eat enough protein — complete protein already contains every amino acid they sell you separately. Testosterone boosters (tribulus, D-aspartic acid, most 'natty stacks') repeatedly fail controlled trials. Fat burners are mostly caffeine at a markup.

Mass gainers are expensive sugar; oats, milk, and peanut butter do the same job for a fraction of the price. And 'proprietary blends' that hide doses exist to hide underdosing — treat the label as the confession it is.

Ask three questions: Is there more than one independent, placebo-controlled trial in humans? Is the effect size worth the cost? And am I already covering the basics it claims to replace? Most products fail question one.

Order of operations matters: no supplement outruns inadequate protein, poor sleep, or a program without progression. Supplements are the last 5% — spend your attention on the 95% first.