The Best and Worst Supplements

I have been working in the fitness industry for some time now, and from an early stage, I found nutrition to be an intriguing subject. I would spend hours researching the best foods to build muscle, burn fat and enhance my performance, and it wasn’t long before I came across the extensive world of supplementation.

I will preface by saying that no single factor in fitness training receives so much attention yet delivers so little in return. Please don’t play the fool who chases magic pills, thinking they will compensate for lack of effort, a flawed training routine, or a poor diet, because supplements can benefit a good nutrition plan, but cannot make up for a poor one.

Many supplements have been extensively researched and shown to provide benefits; however, they are not required to improve your physique, and in many cases, they constitute an unnecessary expense.

Let’s suppose I possessed a magic wand capable of undoing the impact of supplements on drug-free physique competitors and powerlifters at the highest level. In that case, I highly doubt there would be much visible difference, and whether the world records would be much different.

While it may sound like a strong statement, consider whether you’re reading this article in the hope of finding a miraculous solution to your physique and strength concerns.

Undoubtedly, marketing tactics (and even recommendations from friends) will incessantly praise the wonders of supplement X, Y, or Z. It is a mix of market forces, exaggeration, and the placebo effect at play.

It’s crucial to recognise that the abundance of marketing messages promoting supplements with extravagant claims stems from a problem in interpreting scientific research. This has led to the rapid rise and eventual decline of trends like cold baths, intermittent fasting, and various supplements. Allow me to elaborate on this matter.

The perpetual supplement hype cycle explained.

Researchers studying a new supplement often focus on its short-term, acute effects. The supplement’s impact might be direct, enhancing performance during a training session, or indirect, affecting mechanisms related to fat loss, muscle growth, or overall performance.

If acute research consistently shows promising results, it paves the way for longer-term studies to investigate its effects in more detail. However, merely having an acute impact does not guarantee improved long-term training outcomes.

There is a strong desire for supplements to be effective, and manufacturers eagerly seek any evidence to support their marketing claims. As a result, new supplements often enter the market with superb hype long before sufficient evidence backs them.

This rush creates persistent myths that are challenging to dispel, as subsequent studies often fail to demonstrate real-world benefits. Supplement makers selectively highlight research that suits their claims, leading to prolonged demand for these products and reluctance to remove them from shelves.

Even esteemed performance coaches are not immune to the pressures of the hype cycle if they wish to be perceived as “cutting-edge.” Nonetheless, individuals with significant experience in the field have likely observed numerous promising supplements emerge and fade away over the years. They should know better than to succumb to the hype easily.

Considering these factors, I recommend supplements for their benefits to physique/performance and health. Additionally, I will mention supplements that may not be as worthwhile.

The Best Supplements

Some supplements can support your fitness goals when used in conjunction with a balanced diet and a well-structured workout routine, and I will assign labels to the supplements as follows:

‘A’ – Always advisable.

‘C’ – Conditionally relevant with less supporting evidence, or both.

‘S’ – A waste of money.

Whey Protein (A)

I don’t categorise protein powders as traditional supplements; I see them as powdered food, given their convenience, macro-friendly nature, and cost-effectiveness when purchased in bulk.

I highly recommend whey protein for its superior amino acid profile. However, if you’re vegan or not fond of whey, a mix of 70% pea and 30% rice protein can closely mimic the amino acid profile.

Be wary of a scam in the protein powder industry known as “amino spiking,” where manufacturers add cheap ingredients to their powders to inflate the protein content on the label.

To ensure the quality of your protein powder, look for the following:

• Leucine content should be around 11% of the whey protein, resulting in approximately 2.75 g per 25 g of protein.

• BCAAs (Branched-Chain Amino Acids) should constitute about 25% of the whey protein, equating to around 6.25 g per 25 g.

Recommended: GHOST® WHEY (Click for 20% off your first order)

Creatine Monohydrate (A)

Creatine is a naturally occurring compound in the human body, derived from glycine, methionine, and arginine. It plays a crucial role in the phosphocreatine energy system, providing energy for approximately 10 seconds of intense activity. By supplementing with creatine, you can enhance your performance in strength and power-based exercises, leading to notable increases in strength, power, and muscle mass over time.

Among the myriad performance-enhancing supplements available, creatine is the most effective, with extensive research supporting its benefits. Creatine monohydrate is the most extensively tested, cost-effective, and efficient among its various forms. It is also the most economical option.

The recommended dose is 3-5 g of creatine at any time. However, if you consume caffeine, particularly in the morning before training, taking creatine in the afternoon or evening can help minimise any potential interference.

Contrary to misconceptions, there is no need to cycle on and off creatine, and the notion of creatine causing hair loss has been thoroughly debunked.

Recommended: Optimum Nutrition Creatine Powder

Caffeine (C)

Extensive research supports the effectiveness of caffeine in enhancing resistance-training performance, including improvements in strength and muscular endurance. However, long-term research remains lacking to confirm its benefits, so I give it a C rating.

Nevertheless, I believe that long-term studies will eventually demonstrate their advantages. Unlike other substances, such as NSAIDs, antioxidants, cold baths, or D-aspartic acid, caffeine directly affects performance by reducing perceived fatigue, among other benefits.

Caffeine is an affordable supplement with minimal downsides, as long as you do not take it in a way that impacts your sleep. Avoiding consumption in the late afternoon and evening is advisable for most individuals. At the same time, a minority of people who metabolise it slowly may need to reduce their dose or avoid it altogether.

I recommend using a pre-workout supplement or purchasing caffeine in 200 mg tablets and taking 1.8–2.7 mg per pound of body weight (or 4-6 mg per kg) approximately 30 minutes before training.

Beta-Alanine (C)

Beta-alanine can be considered the muscular endurance version of creatine monohydrate. But instead of focusing on power, strength, and hypertrophy, it primarily benefits longer anaerobic performances lasting between 30 seconds and 10 minutes.

While this may sound promising, the performance-enhancing effect of beta-alanine is relatively tiny. If some of your training sets fall within the 30-second range or longer, it’s uncertain if the impact will be significant. Those engaging in activities with prolonged bursts of exertion, such as CrossFit athletes, may consider beta-alanine if it fits their budget.

If you try beta-alanine, a daily dosage of 3–4 g is recommended. However, I don’t find it necessary to include it in my supplement regimen.

BCAAS And EAAS (S)

If your daily protein intake is already sufficient, the likelihood of benefiting from BCAAs is low. On the other hand, if your protein intake is low, the solution is to increase overall protein intake rather than relying solely on EAAs (Essential Amino Acids) or BCAAs (Branched-Chain Amino Acids).

I believe that consuming a whey shake in a fasted state before training is more effective than using either EAA or BCAA supplements.

Verdict: A waste of money.

Herbal Testosterone Boosters (S)

Testosterone boosters are often considered a waste of money for several reasons.

Despite the bold marketing claims, there is limited evidence of their effectiveness. The research supporting their benefits is often little, inconclusive, or conducted on animals, making it challenging to justify their efficacy in humans.

Even when some testosterone boosters show minor increases in testosterone levels, these improvements may not translate into significant gains in muscle mass, strength, or athletic performance. The impact on physical performance may be minimal, especially for individuals with normal testosterone levels.

Instead of relying on testosterone boosters, focusing on maintaining a healthy lifestyle — comprising regular exercise, proper nutrition, adequate sleep, and stress management — is a more reliable and sustainable way to optimise testosterone levels and overall well-being.

Verdict: A waste of money.

Supplements Worth Considering for Health

Given that ‘General Health’ is outside my professional expertise, I will focus on just four supplements with substantial evidence and worth considering.

Before incorporating any supplement into your routine, I strongly advise getting blood work done to ensure you aren’t inadvertently consuming excessive micronutrients or neglecting any potential deficiencies. I also recommend referring to Examine.com, an exceptional and impartial resource for supplements not mentioned in this article. Be cautious of misinformation when searching for information elsewhere on the internet!

A Daily Multivitamin & Mineral (A)

Using multivitamins appears to be safe, and long-term users may experience some protective health benefits.

When taken to address specific deficiencies, multivitamins can have a significant impact:

• Zinc deficiencies can negatively affect metabolism.
• Iron deficiencies can impair strength.
• Calcium deficiencies can harm bone health.

A standard one-a-day multivitamin is a worthwhile consideration. However, be cautious of huge multivitamin packs. If you have to consume multiple pills, it’s likely an overdose, which could lead to adverse effects.

Essential Fatty Acids (EPA and DHA), Commonly Found In Fish Oil (C)

To reap the majority of health benefits supported by research (such as reducing depression symptoms, lowering the risk of cardiac death, decreasing blood pressure, and reducing waist circumference), a daily intake of 1–2 g of combined EPA and DHA is recommended.

If fish consumption or fish oil supplements are not your preference, you can obtain EPA and DHA from an algae supplement. Algae is the source of EPA and DHA for fish and can serve as a direct alternative for getting these essential fatty acids.

However, please exercise caution when selecting supplements, as their quality can vary significantly. The label may not always indicate the actual content of combined EPA and DHA. Like 100 g of protein powder is not entirely protein, 1 g of fish oil does not necessarily equate to 1 g of combined EPA and DHA. Therefore, carefully choose a reputable product to ensure you get the right quantities.

Vitamin D (A)

Severe Vitamin D deficiency can lead to a range of health issues, including osteoporosis, an increased risk of cancer, hypertension, and various autoimmune diseases. Addressing this deficiency supports bone health, enhances immune function, and reduces the likelihood of illnesses. However, while the direct impact of Vitamin D on resistance training benefits remains somewhat inconclusive, ensuring adequate levels can still help improve overall health and well-being, which may positively influence your performance in the gym.

For individuals with limited sun exposure, obtaining Vitamin D through dietary sources or supplements becomes essential for maintaining health and optimal performance. While increased sun exposure is a viable option, most people can meet their Vitamin D needs without the risk of skin damage or skin cancer by relying on food sources and supplements. This method provides a practical and safer way to boost Vitamin D levels without extended sun exposure.

D2 vs D3

Vitamin D3 is the most easily absorbed form and the preferred choice when supplementing. Studies have shown that a daily dose of 4000 IU of Vitamin D3 for two weeks is 1.7 times more effective at raising blood levels of Vitamin D than the same dose of Vitamin D2 (Source). Vitamin D3 is the “natural” form your skin produces when exposed to UV-A and UV-B light, making it more bioavailable and efficient in supporting overall health.

Why Vitamin K2 Should Be Taken Alongside Vitamin D

When supplementing with Vitamin D, it is also essential to consider Vitamin K2. Vitamin D helps your body absorb calcium, but without sufficient Vitamin K2, this calcium may end up in the wrong places, such as your arteries and soft tissues, potentially leading to calcification. Vitamin K2 activates proteins that guide calcium to your bones and teeth, where needed, and helps prevent excess calcium from accumulating in the blood vessels. Therefore, combining Vitamin D with Vitamin K2 ensures proper utilisation of calcium, promoting bone health and reducing the risk of arterial calcification.

Recommended Amounts

A standard recommendation is to take 100-200 micrograms of Vitamin K2 (specifically the MK-7 form) alongside 1,000-4,000 IU of Vitamin D3 daily for optimal results. The precise dosage may vary depending on individual needs, so it’s always best to consult a healthcare provider to tailor the dose to your specific requirements.

Greens Powders (C)

It’s no secret that most individuals do not consume enough fruit and vegetables (I included).

Greens powders are supplements crafted from fruits, vegetables, seaweed, probiotics, digestive enzymes, and other ingredients. They have the potential to enhance immunity and reduce the risk of chronic diseases. However, the long-term effects of these supplements are still under investigation.

2025 Update: A Newly Discovered Power of Fruits and Vegetables

The nutrients and plant compounds in green powder can contribute to overall well-being when combined with a healthy diet and lifestyle. For instance, they are rich in vitamins A and C, which support immune function. Probiotics added to green powders may also aid immune function and digestive health. However, the benefits of plant-based digestive enzymes are uncertain. Research on green powder supplements has been conducted in a few small studies; however, the outcomes may vary depending on the brand and formulation of the supplement.

It is essential to note that these studies are typically funded by the product manufacturers, which introduces a potential source of bias. Therefore, maintaining a healthy level of scepticism is advisable.

I regularly include them in my diet, as I’m not a big fan of vegetables. At this point, I would also say that the effects go beyond placebo. I have used them for many years and can always feel the benefits. My personal favourite is Ghost Greens.

Summary

It is important to remember that while supplements can be valuable tools to enhance your fitness journey, they are not a substitute for a well-rounded and balanced diet. A diverse and nutritious diet remains the foundation of good health and optimal fitness.

Always avoid selecting supplements that use a “proprietary blend” to obscure the precise amounts of individual ingredients. This deceptive practice often creates the illusion of a unique product, enabling manufacturers to underdose costly, beneficial ingredients, ultimately boosting their profits. It’s essential to be cautious of such tactics and opt for products with transparent ingredient labelling.

Before incorporating new supplements into your routine, I recommend seeking guidance from a qualified healthcare professional or a registered dietitian, particularly if you have any pre-existing health conditions or specific concerns about your well-being.

Thank you for taking the time to read. If you want to learn more, I strongly advise using the Supplement Goals Reference Guide from Examine.com for your supplement research needs. Examine also publishes a Research Digest to which I’m subscribed. Although there’s not much new or exciting under the sun, it’s good to know when it appears.