Supplementation Guide: What Works and What's Money Thrown Away

The supplement industry moves billions. Most of it is aggressive marketing selling empty promises. But some supplements actually work. Let’s separate science from hype.

This guide is based on scientific evidence, not brand propaganda.

The Truth About Supplements

What Supplements Are (And What They’re Not)

Supplements are:

Complements to diet
Convenience to reach nutritional goals
Small advantages for those already doing the basics right

Supplements are NOT:

Substitutes for real food
Magic shortcuts
Necessary to get results
Compensation for bad diet/training

The Real Hierarchy

Importance for results:

1. Good training (40%)
2. Adequate nutrition (35%)
3. Rest/Sleep (20%)
4. Supplementation (5%)

Supplements are the final 5%. If the other 95% aren’t right, supplements won’t save you.

Classification By Evidence Level

We’ll classify each supplement:

⭐⭐⭐ TIER S: Strong evidence, works, worth it
⭐⭐ TIER A: Good evidence, can help
⭐ TIER B: Mixed evidence, maybe helps
💀 TIER F: Doesn't work or weak evidence, money thrown away

TIER S: The Ones That Really Work

1. Creatine ⭐⭐⭐

What it is: Amino acid that increases ATP production (energy)

Does it work? YES. It’s the most studied and proven supplement in history.

Proven benefits:

Strength: +5-15%
Muscle mass: +2-4 lbs extra
Power: +10-20%
Recovery: Improved
Cognitive benefits: Yes

Dose: 3-5g per day, every day

Timing: Any time (consistency > timing)

Type: Monohydrate is the best (and cheapest)

Need a loading phase? No. 5g/day eventually saturates muscles.

Water retention: Yes, but it’s INTRAMUSCULAR (inside the muscle). It’s not bloating, it’s muscle volume.

Myths debunked:

❌ "Bad for kidneys" → False in healthy people
❌ "Causes hair loss" → False, myth based on 1 weak study
❌ "Need to cycle" → False, can use continuously
❌ "Only works for men" → False, works equally for women

Verdict: If you can only buy ONE supplement, buy creatine.

2. Protein Powder (Whey, Casein, etc) ⭐⭐⭐

What it is: Concentrated protein in powder form

Does it work? YES, if you need more protein.

Types:

Whey Concentrate:
- 70-80% protein
- Cheaper
- Contains lactose
- Fast absorption

Whey Isolate:
- 90%+ protein
- Less lactose
- More expensive
- Very fast absorption

Casein:
- Slow absorption (6-8h)
- Good before bed
- More satiating

Plant Protein (Pea, Rice, etc):
- For vegans/intolerant
- Works the same
- Usually combine 2+ sources (complete amino acids)

When to use:

✅ Can't hit protein goal with food
✅ Convenience (post-workout, travel)
✅ Better cost-benefit than some meats

❌ Doesn't substitute complete meals
❌ Not magical (food protein = the same)

Verdict: Useful as a convenience tool. Not superior to food.

3. Caffeine ⭐⭐⭐

What it is: Central nervous system stimulant

Does it work? YES, for performance and energy.

Proven benefits:

Strength: +3-5%
Endurance: +2-4%
Fat burning: +3-5% metabolism
Mental focus: Significant
Perceived effort: Reduced

Dose:

Beginner: 100-200mg
Moderate: 200-300mg
Tolerant: 300-400mg
Maximum recommended: 400mg/day

Timing: 30-60 minutes before training

Cautions:

⚠️ Tolerance develops (cycling can help)
⚠️ Don't consume after 2-4pm (disrupts sleep)
⚠️ Can cause anxiety at high doses

Verdict: Works well and is cheap. Respect the limits.

TIER A: Probably Worth It

4. Vitamin D ⭐⭐

Why it matters:

Testosterone: Optimal D levels = better test levels
Strength: Correlation with muscle strength
Immunity: Strong immune system
Mood: Deficiency associated with depression

The problem: 40-80% of population is deficient

Dose:

Maintenance: 1000-2000 IU/day
If deficient: 4000-5000 IU/day
Ideal: Get blood test and adjust

Verdict: Get tested. If deficient, supplement. If normal, sun is better.

5. Omega-3 (EPA/DHA) ⭐⭐

Benefits:

Inflammation: Reduces (important for recovery)
Heart health: Proven
Brain health: Proven
Joint pain: Can help

Dose:

EPA + DHA combined: 2-3g per day

Verdict: Good for general health. Not a game-changer for gains.

6. Magnesium ⭐⭐

Benefits:

Sleep: Improves quality
Muscle recovery: Reduces cramps
Stress: Reduces cortisol

Best forms:

Glycinate: Best absorption, good for sleep
Threonate: Best for brain function
Citrate: Good absorption, may have laxative effect
Oxide: Poor absorption, avoid

Dose: 200-400mg before bed

Verdict: Useful especially for sleep. Cheap and safe.

7. Beta-Alanine ⭐⭐

What it is: Amino acid that increases muscle carnosine

Works for:

✅ Exercises of 1-4 minutes high intensity
✅ Endurance sports/sprints
✅ More reps in long sets (15-20+)

❌ Maximum strength (1-5 reps)
❌ Very short exercises

Dose: 3-5g per day (split if causes tingling)

The tingling: It’s normal (paresthesia). Harmless, but annoying for some.

Verdict: Useful for higher volume/endurance training. Modest benefit.

TIER B: Maybe Works, Mixed Evidence

8. Citrulline/Arginine ⭐

What it is: Amino acids that increase nitric oxide (vasodilation)

Promise: Better “pump”, more blood in muscles

Reality:

Pump: Yes, increases
Performance: Weak evidence (+1-2% in some studies)
Muscle gain: No direct evidence

Dose: 6-8g citrulline malate pre-workout

Verdict: If you like pump and have money left, ok. Not essential.

9. Ashwagandha ⭐

What it is: Indian adaptogenic herb

Promises:

Cortisol reduction: Yes, reasonable evidence
Testosterone increase: Small in some studies
Strength: Some positive studies
Anxiety: Can help

Dose: 300-600mg extract (KSM-66 or Sensoril)

Verdict: Can help with stress. Physical benefits are modest.

10. HMB ⭐

What it is: Leucine metabolite

Promise: Anti-catabolic, preserves muscle

Reality:

For beginners or elderly: May have some effect
For trained: Minimal benefit
In severe cutting: Maybe helps preserve mass

Dose: 3g per day

Verdict: Expensive for uncertain benefit. Better spend on protein.

TIER F: Money Thrown Away

11. BCAA 💀

Why it DOESN’T work:

If you eat enough protein (0.8-1g/lb):
→ You already have all the BCAAs you need
→ Extra BCAA is literally redundant
→ Whey has more BCAAs per dollar spent

Only useful scenario: Training completely fasted (rare and unnecessary)

Verdict: Pure marketing. Buy whey instead.

12. Glutamine 💀

Promises: Recovery, immunity, gut

Reality:

Your body produces glutamine
You consume it in proteins
Supplementing adds nothing measurable
Studies in athletes: No benefit

Verdict: Complete waste of money for healthy people.

13. Mass Gainers 💀

What it is: Powder with whey + lots of maltodextrin (sugar)

Reality:

Ingredients: Cheap sugar + little protein
Cost: Expensive for what it offers
Result: Fat gain, not muscle

Better and cheaper alternative:

Whey + banana + oats + peanut butter
= Homemade shake with real ingredients
= Cheaper and more nutritious

Verdict: Overpriced sugar. Make your own shake.

14. Tribulus, ZMA, Fenugreek, etc 💀

Promise: Naturally increase testosterone

Reality:

Tribulus: 0 effect on testosterone in humans
ZMA: Only helps if deficient in zinc/magnesium
Fenugreek: Insignificant effect

The hard truth: Nothing natural increases testosterone significantly and sustainably in healthy men.

Verdict: Predatory marketing. Don’t fall for it.

15. Fat Burners / Thermogenics 💀

Promise: Burn fat without effort

Reality:

If it has caffeine: The caffeine works (buy pure caffeine, cheaper)
Other ingredients: Negligible or zero effect
Many: Dangerous or untested

What really burns fat:

Caloric deficit (only way)
Training (preserves muscle)
High NEAT (steps, movement)

Verdict: There’s no magic pill. Caloric deficit is the only real “fat burner.”

16. Detox / Cleanse 💀

What it is: Teas, juices, pills promising to “cleanse” the body

Reality:

Your liver and kidneys detox 24/7
You can't "accelerate" this with tea
"Toxins" is vague term with no medical meaning
Weight loss is water, not fat

Verdict: Complete pseudoscience. Your body doesn’t need help to “cleanse” itself.

Pre-Workout Analysis

Ingredients That Work in Pre-Workouts:

✅ Caffeine: 150-300mg
✅ Creatine: 3-5g (if not taking separately)
✅ Beta-alanine: 3-5g (for endurance)
✅ Citrulline: 6-8g (for pump)

Useless Ingredients in Pre-Workouts:

❌ BCAA: Redundant
❌ Taurine: Insignificant effect
❌ "Proprietary Blend": Hides underdosing
❌ "Energy matrix": Marketing

How to Choose Pre-Workout:

1. Look at ingredients and DOSES
2. Avoid "proprietary blend" (doesn't show amounts)
3. Verify if ingredients are in effective doses
4. Or make your own (cheaper and better)

Homemade Pre-Workout:

Caffeine: 200mg (pill or coffee)
Creatine: 5g
Citrulline: 6-8g
Beta-alanine: 3-4g (optional)

Mix with water. Done.
Much cheaper than commercial pre-workout.

Building Your Smart Stack

Minimum Stack (Maximum Cost-Benefit)

Investment: ~$20-30/month

1. Creatine (5g/day) - $10-15/month
2. Whey Protein (if needed for protein) - $15-20/month

This covers 90% of the benefit supplements can give.

Intermediate Stack

Investment: ~$40-60/month

Minimum +
3. Caffeine pre-workout - $5-10/month
4. Vitamin D (if deficient) - $5-10/month
5. Omega-3 - $10-15/month

Complete Stack (Maximum Optimization)

Investment: ~$80-100/month

Intermediate +
6. Magnesium (sleep/recovery) - $8-12/month
7. Beta-alanine (if high volume training) - $8-12/month
8. Multivitamin (insurance) - $8-15/month

What’s NOT on the List

Don’t spend money on:

BCAA
Glutamine
Tribulus/ZMA/testosterone boosters
Fat burners
Mass gainers
“Detox”

Frequently Asked Questions

”Which brand is best?”

Answer: For most basic supplements (creatine, whey), all known brands are similar. Choose by price.

To verify quality: Look for third-party seals (Labdoor, NSF, Informed Sport).

”Do I need supplements to get results?”

No. Supplements are the final 5%. You can get 95% of results without any supplements.

”Can I take everything together?”

Generally yes. No problem combining Tier S and A. Just don’t overdo stimulants (caffeine).

”At what age can I start?”

Teenagers: Creatine and protein are safe from ~16 years with supervised training.

Stimulants: Better to wait until 18+ years.

”Do supplements expire?”

Yes. Usually last 1-2 years unopened. After opening, consume within 2-3 months. Don’t take supplement expired long ago.

”Natural vs Synthetic?”

Doesn’t matter. The molecule is the same. “Natural” and “synthetic” creatine are chemically identical. Marketing.

Action Plan

Evaluate Your Current Situation:

Is training consistent and well programmed?
Is nutrition adequate (calories + protein)?
Is sleep good (7-8h)?

If no to any: Fix that first.

Then, If You Want to Supplement:

Step 1: Start with creatine (best cost-benefit)

Step 2: Add whey IF you need more protein

Step 3: Caffeine pre-workout if you want extra energy

Step 4: Vitamin D/Omega-3 for general health

Stop there. The rest is marginal optimization or money thrown away.

Final Summary:

Supplement	Works?	Worth It?
Creatine	Yes	Yes, #1 priority
Whey	Yes	If need protein
Caffeine	Yes	Yes, cheap and effective
Vitamin D	Yes	If deficient
Omega-3	Yes	For general health
Magnesium	Yes	For sleep
Beta-alanine	Partially	For high volume
Citrulline	Partially	For pump
BCAA	No	Money thrown away
Glutamine	No	Money thrown away
Tribulus/ZMA	No	Marketing
Fat Burners	No	Dangerous and useless
Mass Gainers	No	Expensive sugar

Save your money for quality food. Supplements are just that: supplementary.

References:

Kreider RB, et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation.” J Int Soc Sports Nutr. 2017.
Jäger R, et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” J Int Soc Sports Nutr. 2017.
Trexler ET, et al. “Effects of coffee and caffeine anhydrous on strength and sprint performance.” Eur J Sport Sci. 2016.
Wolfe RR. “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?” J Int Soc Sports Nutr. 2017.