The Only 4 Supplements Worth Your Money
Cut through the $50 billion supplement industry noise.
The global supplement industry generates over $50 billion annually by selling hope in capsule form. The vast majority of supplements have either no evidence supporting their use, or evidence so weak that the effect is practically meaningless.
But there are exceptions. A small handful of supplements have been studied extensively in randomized controlled trials and consistently demonstrate real, measurable benefits. These are the only ones worth your money.
The Evidence-Based Four
1. Creatine Monohydrate — The most researched supplement in sports science. Increases strength, power output, and lean mass. 3-5g daily. No loading phase needed.
2. Vitamin D3 — Most people are deficient, especially those who train indoors. Supports immune function, bone health, and may improve testosterone levels. 2,000-5,000 IU daily based on blood levels.
3. Omega-3 Fish Oil — Reduces inflammation, supports cardiovascular health, and may improve recovery. Look for products with high EPA/DHA content. 2-3g combined EPA/DHA daily.
4. Magnesium — Involved in over 300 enzymatic reactions. Most athletes are deficient. Supports sleep quality, muscle function, and recovery. 200-400mg daily, preferably glycinate or threonate form.
What About Everything Else?
BCAAs, testosterone boosters, fat burners, pre-workouts with proprietary blends — the evidence for these ranges from "weak" to "nonexistent." Save your money for quality food, better sleep, and the four supplements above.
