A well-rounded, whole-food diet should cover everything your body needs to function, recover, and perform at its best. That being said, we go through cycles and phases where we might need extra support. That’s where supplements can help—as long as you’re using them strategically and not as a crutch.

Here’s my take on some of the most popular supplements floating around the fitness world:

Backed by decades of research, creatine helps with strength, power, and muscle recovery. You don’t need it to build muscle, but it can help if that’s your #1 priority. No, it’s not a steroid. 3-5g a day, every day, and you’re good.

How Creatine Actually Helps You Build Muscle:

• Boosts Strength & Endurance → Helps your muscles produce more energy, so you can lift heavier and power through workouts with less fatigue.

• Supports Lean Muscle Growth → Creatine does not make you bulky—it simply helps you build strong, toned muscles when combined with training.

• Can Improve Recovery → Helps reduce muscle soreness and speeds up recovery between workouts, so you can train more consistently.

• Good for Brain Health → Research suggests creatine supports cognitive function, memory, and even mood—especially important as we age.

• No, It Won’t Make You Gain Fat → Any weight gain is from increased water in muscle cells, which makes muscles look fuller and more defined—not puffy or bloated.

It’s hyped up as a fat-burning miracle, but honestly? Fat loss comes down to a calorie deficit you can stick to, paired with a high-protein, nutrient-dense diet. No shortcuts, no magic pills—just consistency.

A fancy name for overpriced caffeine pills. Most of them are just loaded with stimulants like green tea extract and yohimbine. They give you a temporary energy boost, but guess what? Fat loss still comes down to a calorie deficit. Save your money.

If you’re already eating enough protein, you don’t need these.

Bottom line? Expensive flavored water.

Not for muscle growth, but good for joint, skin, and tendon health. If you’re recovering from an injury or just want better hair, skin, and nails, it might be worth it. But it’s not a replacement for actual protein.

Popular for muscle recovery and gut health, but most people get enough from food. If you’re eating chicken and eggs, you’re already covered. Overhyped and unnecessary for most.

A mix of caffeine, beta-alanine (cue the itchy face), and nitric oxide boosters.

Personally, I just go for coffee. It gives me the energy I need without all the artificial junk, and it’s a lot cheaper.

If you sweat a ton or train in hot conditions, electrolytes can help prevent cramps and keep hydration on point. But if you’re just casually working out and eating a balanced diet? You’re probably fine without them. A sprinkle of salt in your water is cheaper, and effective.

One of the few I actually recommend. Helps with muscle relaxation, sleep, and overall recovery. A lot of people are deficient (due to soil depletion) and if you’re dealing with muscle cramps, poor sleep, or stress, adding magnesium might be a game changer.

Gut health matters—a lot. If your digestion is off, bloating is a daily struggle, or you just feel sluggish, probiotics might help. But before reaching for a bottle, try eating more fermented foods like yogurt, sauerkraut, and kimchi—these naturally support gut health and digestion. Like always, aim to get these from your diet, as most probiotic supplements are overhyped, underdosed, and may not even survive your stomach acid.

Protein is super important and should ideally come from real food—lean meats, eggs, dairy, fish, whatever works for you. But if you’re struggling to hit your target, a protein supplement can help. Just remember, it’s a supplement, not a replacement. If you’re using it, make sure it’s on top of an already solid diet.

I opt for whey proteins with minimal ingredients, that only use natural sweeteners (like monkfruit) and source from grass-fed cows.

Supplements won’t fix a bad diet. If your nutrition is dialled in, you likely don’t need most of these.

Choose wisely. Don’t rely on them. And focus on what actually moves the needle: food, training, and consistency.
​
Maddie xxx