Fitness Supplements: What Actually Works (And What Doesn't)

The supplement industry is worth billions—and most of it is marketing hype. Let's separate the proven performers from the overhyped products.

The Hierarchy of Importance

Before diving into supplements, remember this hierarchy:

1. Sleep (most important)
2. Nutrition (whole foods)
3. Training (consistent, progressive)
4. Supplements (least important)

Supplements are the cherry on top, not the sundae itself. No supplement will overcome poor sleep, bad nutrition, or inconsistent training.

Supplements That Actually Work

Tier 1: Strong Evidence

Creatine Monohydrate

What it does: Increases muscle energy availability, allowing more reps and faster recovery between sets.

The evidence: Hundreds of studies confirm benefits for strength, power, and muscle gain. One of the most researched supplements ever.

Dosing: 3-5g daily. Loading phases aren't necessary.

Bottom line: If you lift weights, take creatine. It works.

Protein Powder

What it does: Convenient way to increase protein intake.

The evidence: Protein itself is well-studied. Powder is simply food in convenient form.

Dosing: Whatever you need to hit daily protein goals (typically 0.7-1g per pound bodyweight).

Bottom line: Not magic, but useful for convenience. Whole foods are equally effective.

Caffeine

What it does: Increases alertness, reduces perceived effort, improves performance.

The evidence: Extensive research supports performance benefits for both strength and endurance.

Dosing: 3-6mg per kg bodyweight, 30-60 minutes before training.

Bottom line: Effective ergogenic aid. Use strategically, not constantly.

Tier 2: Good Evidence

Vitamin D

What it does: Supports bone health, immune function, and potentially muscle function.

The evidence: Many people are deficient. Supplementation helps those with low levels.

Dosing: Get blood levels tested. Typical supplementation: 1,000-5,000 IU daily.

Bottom line: Worth taking if you're deficient (many people are).

Omega-3 Fish Oil

What it does: Reduces inflammation, supports heart health, may aid muscle protein synthesis.

The evidence: Strong evidence for general health, moderate evidence for fitness-specific benefits.

Dosing: 1-3g combined EPA/DHA daily.

Bottom line: Good for overall health. Eating fatty fish twice weekly may be sufficient.

Beta-Alanine

What it does: Increases muscle carnosine, buffering acid during high-intensity exercise.

The evidence: Modest improvements in exercises lasting 1-4 minutes.

Dosing: 3-5g daily. Causes harmless tingling sensation.

Bottom line: Minor but real benefit for high-rep training and conditioning.

Tier 3: Situational/Limited Evidence

BCAAs (Branched Chain Amino Acids)

What it does: Provides amino acids for muscle protein synthesis.

The evidence: Unnecessary if protein intake is adequate. Complete proteins contain BCAAs already.

Dosing: N/A—save your money.

Bottom line: Waste of money for most people. Eat sufficient protein instead.

Pre-Workout Formulas

What it does: Varies wildly. Usually contains caffeine plus other ingredients.

The evidence: Caffeine works. Most other ingredients are underdosed or unproven.

Dosing: Varies by product.

Bottom line: Just drink coffee. If using pre-workout, check that ingredients are properly dosed.

Testosterone Boosters

What it does: Claims to naturally increase testosterone.

The evidence: Most don't work. Testosterone changes from supplements are minimal.

Dosing: N/A—save your money.

Bottom line: Don't waste money. Sleep, nutrition, and training affect testosterone more.

Supplements to Skip

Fat Burners

Why skip: Minimal effect beyond caffeine. Some contain dangerous ingredients. Save money and eat in a deficit.

Mass Gainers

Why skip: Just expensive sugar and protein. Eat whole foods instead.

Glutamine

Why skip: Your body makes plenty. Research shows no benefit for muscle building.

Tribulus Terrestris

Why skip: Doesn't increase testosterone despite marketing claims.

Deer Antler Velvet

Why skip: No evidence it does anything.

How to Evaluate Supplements

Red Flags

• Proprietary blends (hiding doses)
• Claims that sound too good to be true
• Before/after photos as evidence
• Celebrity endorsements
• "Clinically proven" without citing studies

Green Flags

• Third-party testing (NSF, Informed Sport)
• Transparent labeling
• Proper dosing of researched ingredients
• Published research on specific product

Research Tools

• Examine.com (unbiased supplement research)
• PubMed (primary research)
• Consumer Lab (third-party testing)

Building Your Supplement Stack

Beginner Stack (Basics Only)

• Creatine monohydrate: 5g daily
• Protein powder: as needed for protein goals
• Vitamin D: if deficient

Monthly cost: ~$30-40

Intermediate Stack

Add to beginner stack:

• Fish oil: 2-3g daily
• Caffeine (if needed): pre-workout

Monthly cost: ~$50-60

Advanced Stack

Consider adding:

• Beta-alanine: 3-5g daily (if doing high-rep work)
• Specific micronutrients based on blood work

Monthly cost: ~$60-80

The Money Perspective

Most people spend too much on supplements. Calculate your monthly supplement spending. Could that money be better spent on:

• Higher quality food?
• Better gym equipment?
• Sleep optimization (blackout curtains, better mattress)?
• A coach or trainer?

Often, the answer is yes.

Final Thoughts

Supplements are the 1% that adds to the 99% foundation. The foundation is:

• Consistent training
• Adequate protein
• Sufficient sleep
• Caloric intake aligned with goals

Nail those first. Then—and only then—consider supplements.

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Track your nutrition and training with FORGE - Habits & Fitness. Build the foundation that actually matters before worrying about supplements.