Best Supplements: 4 Worth It, 3 to Skip

Walk down any supplement aisle and every tub promises more muscle, less fat or more energy. Only a handful have solid research behind them. This guide covers the four worth your money, the three you can skip, and how to check a product before you buy it.

The 4 Supplements Worth Your Money

1. Protein powder

Protein repairs and builds muscle. Whole food is the best source, but a shake makes your daily number easier to hit. A meta analysis of 49 trials with 1,863 people found protein supplements added a little more muscle and strength to a lifting program, and the extra benefit levelled off once total protein reached about 1.6 g per kg of body weight a day (Morton et al., 2018). In a lab study, whey raised muscle protein synthesis more than casein or soy, both at rest and after a workout (Tang et al., 2009).

How much: The International Society of Sports Nutrition suggests 20 to 40 g of protein per serving, or about 0.25 g per kg of body weight, spread every 3 to 4 hours through the day (Jäger et al., 2017).

What to buy: Whey isolate, casein, or a plant based blend if you’re vegan. For a full breakdown, see how much protein you need for muscle and fat loss and plant vs animal protein.

2. Creatine monohydrate

Creatine is one of the most studied supplements there is. The International Society of Sports Nutrition calls creatine monohydrate the most effective nutritional supplement available for increasing high intensity exercise capacity and lean body mass during training. Its review found short and long term use safe and well tolerated in healthy people (Kreider et al., 2017).

How much: 3 to 5 g a day keeps your muscle creatine stores topped up (Kreider et al., 2017).

What to buy: Plain creatine monohydrate. It’s the most researched form. More on why it pays off when you lift in why creatine works best with lifting.

3. Omega 3s (fish oil)

The omega 3 fats EPA and DHA matter for your heart. In a meta analysis of 13 trials with more than 127,000 people, fish oil supplements lowered the risk of heart attack and of dying from heart disease by a small amount, and the benefit grew with the dose (Hu et al., 2019). A global survey found very low blood levels of EPA and DHA across North America (Stark et al., 2016).

How much: Follow the label dose, and check with your doctor or pharmacist before taking more if you take any medication.

What to buy: Fish oil, or an algae based omega 3 if you’re vegan.

4. Vitamin D

Vitamin D helps your body absorb calcium and keeps your bones strong. About 1 in 5 people in Canada has inadequate vitamin D levels, and people who don’t take a vitamin D supplement are far more likely to be low than people who do (Weiler et al., 2023). Smog, season, cloud cover and limited time outdoors all cut how much your skin makes, which is why Health Canada recommends vitamin D from food or a supplement every day (Health Canada).

How much: If you don’t eat foods with vitamin D every day, Health Canada suggests a daily 400 IU supplement (Health Canada). The recommended intake for most people is 600 IU a day from all sources, and the safe upper limit is 4,000 IU a day (Health Canada Dietary Reference Intakes).

Where to get it: Fatty fish like salmon and trout, egg yolks, fortified milk or plant drinks, or a vitamin D3 supplement.

Try it: your protein and creatine numbers

Enter your body weight to see a protein amount per meal or shake, a daily protein range for training, and the daily creatine dose from the research above.

Body weight
lbkg

Protein per serving uses 0.25 g per kg; the daily range uses 1.4 to 2.0 g per kg (ISSN, 2017). Creatine uses 3 to 5 g a day (ISSN, 2017). General guidance only.

The 3 Supplements You Can Skip

1. BCAAs (branched chain amino acids)

Your muscles need all nine essential amino acids to build new protein, and a BCAA product has only three of them. A review found no studies showing that BCAAs taken on their own by mouth raise muscle protein synthesis in people, and concluded the claim that they build muscle is unwarranted (Wolfe, 2017). If your total protein is where it should be, they add nothing.

2. Fat burners

Most fat burners are caffeine plus a mix of other ingredients. A review of the most popular ones found that caffeine and green tea have some data behind them for fat metabolism, while the evidence for most of the rest is lacking (Jeukendrup & Randell, 2011). If you use one, count its caffeine. Health Canada’s limit for most healthy people is 400 mg a day from all sources, about three cups of brewed coffee (Health Canada).

Instead: A steady calorie deficit, enough protein and regular training. If the scale has stopped moving, see how to get past a weight loss plateau.

3. Testosterone boosters

The claims mostly aren’t backed by research. A review of 50 testosterone boosters sold online found that about a quarter of their ingredients had any published data showing a rise in testosterone, about 1 in 10 had data showing a drop, and 13 products went over the safe upper limit for zinc, vitamin B3 or magnesium (Clemesha et al., 2020). A systematic review found tribulus, a common ingredient, doesn’t raise testosterone in people (Qureshi et al., 2014).

Instead: Sleep well, lift and eat enough. More on that in how sleep affects your recovery.

How to Check a Product Before You Buy

• Look for an NPN. In Canada, a natural health product that Health Canada has licensed for sale shows an eight digit Natural Product Number (NPN) on the label. You can look it up in Health Canada’s Licensed Natural Health Products Database (Health Canada).
• Third party testing. A seal from a program like NSF Certified for Sport, Informed Choice or USP means an outside lab tested the product.
• The dose. Compare the label with the amounts above. A product that hides a tiny dose won’t do what it promises.
• No proprietary blends. A “blend” hides how much of each ingredient you’re getting.

If a supplement gives you chest pain, a racing heart or makes you feel faint, stop taking it and get medical care.

Food and Training Come First

Supplements fill gaps in a solid eating and training plan. They don’t replace either one. Stick with the few that have research behind them, skip anything promising dramatic results, and ask your doctor or pharmacist if you take medication or have a health condition.

Putting It Into Practice

If you’d like a coach to help you sort out training and food before you spend money on supplements, here’s how we can help:

• Want help with the eating side? See nutrition coaching in Vaughan.
• One on one personal training in Vaughan starts with a Crush It Session: about an hour with a coach. We’ll credit your full $100 toward your first training package when you sign up within 48 hours after your session.
• Prefer training in a group? Our small group classes are coach led and capped at 16 people. Try a week of unlimited classes with the $30 (+ HST) seven day trial. Join by day 5 and your $30 is credited toward your membership.

Questions? Call or text us at (289) 536-8066 or email g-squad@innerg.ca.

Frequently Asked Questions

What are the best supplements for building muscle?
Protein powder and creatine monohydrate have the strongest research. Protein helps you hit your daily target, and creatine improves high intensity exercise capacity and lean body mass during training.

How much creatine should I take a day?
3 to 5 g of creatine monohydrate a day keeps your muscle creatine stores topped up.

Do I need a pre workout?
Most pre workouts rely mainly on caffeine. A coffee does a similar job for far less money. Count the caffeine either way: Health Canada’s limit for most healthy people is 400 mg a day from all sources.

Which ingredients are worth paying more for in a supplement?
Pay for proven ingredients at the right dose, a Health Canada NPN and third party testing. Don’t pay extra for proprietary blends or added ingredients with no research behind them.

Are BCAAs worth it if I already eat enough protein?
No. BCAAs contain only three of the nine essential amino acids, and there’s no good evidence they build muscle on their own.

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References

1. Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6):376-384. PubMed
2. Tang JE, Moore DR, Kujbida GW, et al. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3):987-92. PubMed
3. Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20. PubMed
4. Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18. PubMed
5. Hu Y, Hu FB, Manson JE (2019). Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. Journal of the American Heart Association, 8(19):e013543. PubMed
6. Stark KD, Van Elswyk ME, Higgins MR, et al. (2016). Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults. Progress in Lipid Research, 63:132-52. PubMed
7. Weiler HA, Sarafin K, Martineau C, et al. (2023). Vitamin D Status of People 3 to 79 Years of Age from the Canadian Health Measures Survey 2012-2019. The Journal of Nutrition, 153(4):1150-1161. PubMed
8. Health Canada. Vitamin D. Canada.ca
9. Health Canada. Dietary Reference Intakes: Reference values for vitamins. Canada.ca
10. Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14:30. PubMed
11. Jeukendrup AE, Randell R (2011). Fat burners: nutrition supplements that increase fat metabolism. Obesity Reviews, 12(10):841-51. PubMed
12. Health Canada. Caffeine in Foods. Canada.ca
13. Clemesha CG, Thaker H, Samplaski MK (2020). 'Testosterone Boosting' Supplements Composition and Claims Are not Supported by the Academic Literature. The World Journal of Men's Health, 38(1):115-122. PubMed
14. Qureshi A, Naughton DP, Petroczi A (2014). A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. Journal of Dietary Supplements, 11(1):64-79. PubMed
15. Health Canada. Questions from Consumers: Regulation of Natural Health Products. Canada.ca

This article is for general information and isn’t a substitute for individual medical advice. Check with your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.