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We often are asked by clients if they should buy a supplement they saw on TV, online, or in a magazine. In the world of wellness, fitness, and nutrition, supplements are often seen as the quick fix to improving health, performance, and recovery. However, not all supplements live up to their hype! Here are which supplements are actually worth your time and money, and which ones you can skip with confidence.

Supplements Worth Buying

Creatine Monohydrate

• Why It’s Worth It: Creatine is one of the most researched and effective supplements for increasing muscle strength, power, and performance, especially in high-intensity, short-duration activities like weightlifting and sprinting. It works by replenishing ATP (your muscles’ energy currency), allowing for more intense workouts and better recovery.
• Backed By Science: Numerous studies have shown that creatine supplementation can enhance muscle mass and improve performance in both athletes and recreational exercisers. For example, a meta-analysis found that creatine improves strength and hypertrophy in resistance training (Kreider et al., 2017).

Fish Oil

• Why It’s Worth It: Omega-3s, particularly EPA and DHA found in fish oil, are linked to a variety of health benefits, including reduced inflammation, improved heart health, and better brain function. Most people don’t get enough omega-3s from diet alone, especially if they don’t consume fatty fish regularly.
• Backed By Science: Research supports the anti-inflammatory effects of omega-3s. A systematic review indicated that omega-3 supplementation can significantly reduce muscle soreness and improve recovery (Mickleborough, 2013).

Vitamin D

• Why It’s Worth It: Vitamin D is crucial for bone health, immune function, and overall mood. Many people, especially those living in northern climates or spending much of their time indoors, are deficient in vitamin D. Supplementation can help correct deficiencies and improve overall health.
• Backed By Science: Studies show that adequate Vitamin D levels contribute to stronger bones and better immune health. Research indicates that vitamin D supplementation may enhance muscle strength and function, particularly in older adults (Bischoff-Ferrari et al., 2012).

Protein Powder

• Why It’s Worth It: Whether you’re trying to build muscle, maintain muscle mass, or simply increase your protein intake, protein powders can be an easy, convenient way to ensure you’re meeting your needs. Whey protein is fast-digesting and contains all essential amino acids, while plant-based options are ideal for vegans and those with lactose intolerance.
• Backed By Science: Protein supplementation is shown to support muscle recovery and growth, particularly when taken after exercise. A review highlighted that protein supplementation effectively enhances muscle mass and strength in individuals engaged in resistance training (Phillips & Van Loon, 2011).

Magnesium

• Why It’s Worth It: Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and nervous system regulation. It’s especially important for athletes due to its role in muscle relaxation and recovery.
• Types of Magnesium:
  • Magnesium Citrate: Known for its high bioavailability and is often used to support digestion.
  • Magnesium Glycinate: A highly absorbable form that can help promote relaxation and support sleep.
  • Magnesium Oxide: Contains a higher amount of elemental magnesium but has lower bioavailability; often used as a laxative.
  • Magnesium Malate: Supports energy production and can help alleviate muscle soreness.
• Backed By Science: Many studies show that magnesium supplementation can help reduce muscle cramps, improve sleep quality, and support recovery, especially for those who may have a deficiency (Wang et al., 2016; Zeng et al., 2015).

Supplements Not Worth Your Time

Fat Burners

• Why They’re Not Worth It: Fat-burning supplements often contain a mix of stimulants, caffeine, and other compounds that claim to increase metabolism and burn fat. While they may slightly increase calorie burn, the effects are minimal and often come with unpleasant side effects like jitteriness, increased heart rate, and even anxiety.
• The Truth: Long-term weight loss is best achieved through proper nutrition and exercise, not by relying on fat burners. The small boost they provide is typically not worth the cost or potential risk! Plus, fat burners are a quick-fix not an actual change.

BCAAs (Branch-Chained Amino Acids)

• Why They’re Not Worth It: BCAAs are often marketed as essential for muscle recovery and growth. However, if you’re already consuming enough protein through whole foods or a protein supplement, BCAAs are redundant. Whole protein sources contain all essential amino acids, including the BCAAs, rendering additional supplementation unnecessary.
• The Truth: If your diet includes adequate protein (around 1.6–2.2 grams per kg of body weight), BCAA supplements offer little to no added benefit (Jackman et al., 2003).

Detox Teas and Cleanses

• Why They’re Not Worth It: Detox teas and cleanses are often marketed as ways to “flush out toxins” and promote weight loss. However, your body already has an efficient detoxification system in place—your liver and kidneys. These products often cause temporary water loss rather than actual fat loss, and can lead to dehydration or electrolyte imbalances.
• The Truth: There’s no scientific evidence to support the need for detox teas or cleanses. Eating a balanced, nutrient-dense diet is the best way to support your body’s natural detoxification processes.

When it comes to supplements, it’s important to focus on those that have solid scientific backing and fit your specific health and performance goals. Creatine, omega-3s, vitamin D, protein powder, and magnesium are supplements worth considering based on their well-documented benefits. On the other hand, fat burners, BCAAs (if you’re getting enough protein), and detox teas may not be worth the hype or the money.

Before starting any new supplement regimen, it’s always a good idea to consult with a healthcare provider to ensure it’s right for you, especially if you have underlying health conditions or are taking other medications.

1. Bischoff-Ferrari, H. A., et al. (2012). “Vitamin D supplementation and muscle strength: a systematic review and meta-analysis.” J Bone Miner Res, 27(5), 1223-1232.
2. Jackman, S. R., et al. (2003). “Branched-chain amino acid ingestion before exercise improves endurance performance in humans.” Journal of Nutrition, 133(9), 2907-2910.
3. Kreider, R. B., et al. (2017). “Effects of creatine supplementation on performance and training adaptations.” Journal of the International Society of Sports Nutrition, 14(1), 18.
4. Mickleborough, T. D. (2013). “Omega-3 fatty acids and exercise: a review.” Sports Medicine, 43(9), 769-799.
5. Phillips, S. M., & Van Loon, L. J. C. (2011). “Dietary protein for athletes: From requirements to metabolic advantage.” Applied Physiology, Nutrition, and Metabolism, 36(5), 647-663.
6. Wang, Y., et al. (2016). “Effects of magnesium supplementation on muscle cramps: a systematic review.” International Journal of Sports Medicine, 37(4), 227-233.
7. Zeng, C., et al. (2015). “Effects of magnesium supplementation on muscle soreness after exercise: a meta-analysis.” Journal of Sports Medicine and Physical Fitness, 55(10), 1154-1160.