Fitness Supplements: What the Research Actually Supports

The fitness industry is full of supplements with exaggerated claims. Here's what the research actually supports — and what's mostly marketing.

Evidence Strong (Worth Considering)

Creatine Monohydrate

The most researched supplement in sports science. Increases phosphocreatine stores, improving high-intensity performance. 3-5g daily. Safe for most adults. No loading required.

Caffeine

Proven ergogenic aid. Improves endurance, strength, and cognitive performance. 3-6mg per kg bodyweight 30-60 minutes before exercise.

Protein Powder

Not magic — just convenient. Whey protein is the most bioavailable. Useful when hitting protein targets from food alone is difficult.

Evidence Moderate (Situationally Useful)

Beta-Alanine

Buffers lactic acid, delays fatigue in 1-4 minute efforts. Causes tingling (harmless). 3.2-6.4g daily.

Magnesium

Useful for the majority deficient in it. Supports sleep, muscle function, recovery. 200-400mg glycinate form nightly.

Evidence Weak (Mostly Marketing)

• BCAAs (if you're eating enough protein, redundant)
• Glutamine (no meaningful evidence for general populations)
• Most proprietary 'fat burners'
• Testosterone boosters (most have negligible effect)

The Supplement Hierarchy

Food quality → Sleep → Training consistency → Protein targets → Creatine → Everything else. Supplements help at the margins. The fundamentals are where the results live.