A balanced diet built on whole foods should give your body everything it needs to perform, recover, and stay healthy. Still, there are times when extra support can help. That’s where supplements come in, but they work best when used strategically, not as a replacement for real food.
Here’s my take on some of the most popular supplements floating around the fitness world:
Creatine
One of the most researched supplements out there. Helps with strength, power, and recovery. Not a steroid. 3-5g a day, every day supports:
More strength and endurance
Lean muscle growth without bulk
Faster recovery between workouts
Brain health and focus
Fuller muscles from water inside cells, not fat
L-Carnitine
Marketed as a fat burner, but fat loss still comes down to a calorie deficit and a protein-rich diet.
Fat Burners
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, not fat loss. Save your money.
BCAAs & EAAs
If you eat enough protein, you don’t need these. They’re basically flavored water.
BCAAs (Branched-Chain Amino Acids) = Just three of the nine essential amino acids.
EAAs (Essential Amino Acids) = All nine aminos, but still unnecessary if your protein intake is solid.
Collagen
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.
Glutamine
Commonly marketed for recovery and gut health, but most people already get enough through food. If you’re eating chicken and eggs, you’re already covered. Overhyped and unnecessary for most.
Pre-Workout
Usually caffeine plus other stimulants. A cup of coffee works just as well, without all the artificial junk, and it’s a lot cheaper.
Electrolytes
Useful if you sweat heavily or train in the heat. Otherwise, a balanced diet covers your needs. Even a pinch of salt in your water works.
Magnesium
One worth considering. Helps with sleep, relaxation, recovery, and muscle cramps. Many people don’t get enough.
Probiotics
Gut health is important, but supplements are often overhyped. Start with fermented foods like yogurt, sauerkraut, and kimchi.
Protein Powder
Protein should mostly come from food, but supplements can help if you struggle to hit your target. Choose simple, clean powders as an add-on, not a replacement.
Supplements cannot fix a poor diet. If your nutrition is on track, you probably don’t need most of them. Focus on food, training, recovery, and consistency first. Use supplements as support, not as a shortcut.