Supplements That Actually Work: An Honest Guide

I've wasted hundreds—probably thousands—of dollars on supplements that promised the world and delivered nothing. Test boosters, fat burners, muscle amplifiers... the marketing was compelling, the results were nonexistent.

After years of experimentation and actually reading the research, I've narrowed down which supplements are worth your money. Spoiler: it's a short list.

The Harsh Truth About Supplements

Here's what the fitness industry doesn't want you to know: most supplements don't work. Or they work so marginally that the benefit isn't worth the cost.

The supplement industry is poorly regulated. Companies can make vague claims, use "proprietary blends" to hide underwhelming doses, and profit from placebo effects and hope.

That said, a few supplements have solid research backing and genuinely help. Let's talk about those.

Tier 1: Actually Effective

Creatine Monohydrate

What it does: Increases phosphocreatine stores in muscles, improving strength, power, and high-intensity exercise performance.

The research: Hundreds of studies. One of the most researched supplements in sports science. Clear benefits for strength and muscle gain.

How to take it: 3-5g daily, any time. Loading phases are optional—they saturate your muscles faster but aren't necessary.

Cost: Very cheap. About $0.05-0.10 per day.

Verdict: Everyone lifting weights should consider creatine. It works, it's safe, it's cheap.

Protein Powder

What it does: Convenient protein source. That's it—it's food in powder form.

The research: Protein supports muscle growth. Powder vs. whole food doesn't matter much; it's about meeting your protein targets.

How to take it: When you need a convenient protein source. Post-workout, as a snack, or to hit daily targets.

Types:

• Whey: Fast-digesting, high in leucine. Good all-around choice.
• Casein: Slow-digesting. Good before bed.
• Plant-based: Works fine, just slightly lower leucine content.

Verdict: Useful for convenience, not magic. Whole food proteins work equally well if you can eat enough.

Caffeine

What it does: Increases alertness, reduces perceived exertion, improves strength and endurance performance.

The research: Extremely well-established. 3-6mg per kg of bodyweight improves performance across many exercise types.

How to take it: 30-60 minutes before training. 200-400mg for most people.

Important: You can get this from coffee. Pre-workout supplements are often just overpriced caffeine.

Verdict: Works. Cheap. Coffee counts.

Tier 2: Worth Considering

Vitamin D

What it does: Supports bone health, immune function, and may support muscle function. Many people are deficient.

The research: Benefits are clearer for people who are deficient (which is common, especially in northern latitudes or those who don't get much sun).

How to take it: 1,000-5,000 IU daily, with food containing fat.

Verdict: Get tested if possible. If you're deficient, supplementing helps. If you're not, benefits are less clear.

Fish Oil (Omega-3s)

What it does: EPA and DHA support heart health, reduce inflammation, and may support muscle protein synthesis.

The research: Strong evidence for cardiovascular benefits. Some evidence for improved muscle building and reduced soreness.

How to take it: 1-3g combined EPA/DHA daily.

Verdict: Worth taking if you don't eat fatty fish regularly. Good for overall health.

Beta-Alanine

What it does: Increases carnosine in muscles, buffering acid and improving muscular endurance for 1-4 minute efforts.

The research: Solid evidence for high-rep sets and endurance efforts. Less beneficial for low-rep strength work.

How to take it: 3-5g daily, split doses to reduce tingling sensation.

Verdict: Useful if you do lots of higher-rep training or conditioning work.

Tier 3: Probably Not Worth It

BCAAs

What they do: Branched-chain amino acids supposedly prevent muscle breakdown.

The problem: If you're eating adequate protein, you're already getting plenty of BCAAs. Supplementing extra provides no additional benefit.

Verdict: Save your money. Eat protein instead.

Test Boosters

What they claim: Increase testosterone naturally.

The reality: Most do nothing. The ones that "work" often just increase testosterone from below-normal to normal, which you could achieve through sleep, stress management, and proper nutrition.

Verdict: Waste of money for healthy people.

Fat Burners

What they claim: Speed up metabolism and burn fat.

The reality: Most are caffeine with proprietary blends of ineffective ingredients. Any effect comes almost entirely from caffeine.

Verdict: Just drink coffee if you want caffeine.

Pre-Workout Supplements

The truth: Many are fine, but you're paying a premium for caffeine, beta-alanine, and some citrulline. You can get these cheaper separately.

Verdict: Convenient but overpriced. DIY or just use coffee + creatine.

The Foundation Comes First

Before spending on any supplement, make sure you have the basics covered:

1. Adequate protein from food (0.7-1g per pound)
2. Enough sleep (7-9 hours)
3. Consistent training
4. Reasonable nutrition

Supplements are the last 1-5%. They don't make up for a poor foundation.

What I Actually Take

After all my experimentation:

• Creatine monohydrate: 5g daily, every day
• Protein powder: When convenient, to hit protein targets
• Caffeine: Coffee before training
• Vitamin D: 3,000 IU daily (I live in a northern climate)
• Fish oil: A few times per week

That's it. Everything else I've tried wasn't worth continuing.

The Bottom Line

Most supplements are a waste of money. Creatine, protein powder (for convenience), and caffeine have solid evidence. Vitamin D and fish oil are worth considering for general health. Almost everything else is marketing hype. Spend your money on quality food and a gym membership instead.