Supplements: What’s Worth It and What’s Not

The Supplement Industry: What You Need to Know

The global supplement industry is valued at over $150 billion, growing annually as more people seek ways to optimize their health and performance. However, with limited FDA regulation, many products contain misleading claims, underdosed ingredients, or even harmful substances.

Supplements That Are Worth It

1. Protein Powder

Protein is crucial for muscle repair, growth, and overall health. While whole food sources are ideal, protein powder offers a convenient way to meet daily intake needs. Research shows that whey protein significantly enhances muscle protein synthesis and aids recovery (source).

Recommended Dosage: 20-40g post-workout or as needed.

Best Types: Whey isolate, casein, and plant-based blends for vegans.

2. Creatine Monohydrate

Creatine is one of the most extensively studied supplements, with proven benefits for increasing muscle strength, power, and endurance. It helps the body produce more ATP, the primary energy source for high-intensity exercise (source).

Recommended Dosage: 3-5g per day.

Best Type: Creatine monohydrate (most researched and effective form).

3. Omega-3 Fatty Acids

Omega-3s, particularly EPA and DHA, support heart health, reduce inflammation, and enhance cognitive function. Many people do not get enough from their diet alone (source).

Recommended Dosage: 1,000-3,000 mg per day.

Best Source: Fish oil or algae-based omega-3s for vegans.

4. Vitamin D

Vitamin D is vital for bone health, immune function, and mood regulation. A significant portion of the population is deficient, especially those in colder climates (source).

Recommended Dosage: 1,000-4,000 IU per day.

Best Source: Sunlight exposure, vitamin D3 supplements.

Supplements That Are Overhyped

1. BCAAs (Branched-Chain Amino Acids)

Unless you are training fasted or consuming very little protein, BCAAs provide little benefit. Research suggests they do not significantly improve muscle growth when total protein intake is adequate (source).

2. Fat Burners

Most fat burners contain caffeine and a mix of other ingredients that have a negligible effect on metabolism. Fat loss still requires a sustained calorie deficit (source).

Alternative: A well-structured diet and exercise plan will be far more effective.

3. Testosterone Boosters

Over-the-counter testosterone boosters rarely have a meaningful impact on testosterone levels. Ingredients like tribulus terrestris and D-aspartic acid have minimal scientific backing (source).

Alternative: Focus on sleep, strength training, and adequate nutrition for natural testosterone optimization.

How to Choose the Right Supplements

When selecting supplements, keep these factors in mind:

• Third-Party Testing: Look for products tested by NSF, Informed Choice, or USP to ensure quality.
• Proper Dosage: Many brands underdose key ingredients, making them ineffective.
• Avoid Proprietary Blends: These often mask ingredient amounts, reducing transparency.

Final Thoughts

Supplements should complement—not replace—a solid diet and training program. Stick to the ones backed by science and avoid those that promise unrealistic results. If you're unsure which supplements fit your needs, consult with a professional.

Need help optimizing your nutrition and supplement intake? Schedule a consultation today!