Nutrition · 1 min read · Updated
Supplements: what's worth it and what's not
Food first. After that, creatine, protein powder and vitamin D (if you're low) have real evidence. Most of the rest is marketing.
Supplements are the last 5%, not the first. Nail training, food and sleep and you'll get way more than any tub of powder can give you. That said, a few have solid evidence.
Worth a look
- Creatine monohydrate: the most studied sports supplement. With training, it helps adults gain strength and size. 3 to 5 grams a day is the usual dose; no loading needed.
- Protein powder: just food in a tub. Handy when you can't hit your protein with meals.
- Caffeine: can boost performance. Healthy adults should keep total caffeine under about 400 mg a day, and skip it late in the day so it doesn't wreck sleep.
- Vitamin D or fish oil: useful if your diet or a blood test says you're low.
Usually skip
Fat burners, testosterone boosters and anything promising fast results. Many are pricey caffeine, and some contain stimulants or ingredients that have been banned or linked to harm.
Buy smart
Supplements aren't checked like medicines. Look for third-party testing seals (like NSF Certified for Sport or Informed Sport) so what's on the label is what's in the tub.
Safety first: Check with a doctor or pharmacist before starting any supplement, especially if you take medicine, have a health condition, are pregnant, or are under 18.