Supplements: what's worth it and what's marketing

The supplement aisle sells hope in a tub. Fat burners, testosterone boosters, detox teas, "clinically proven" everything. I bought plenty of it before I understood how any of this worked. Here's what I wish someone had told me.

First, know who's checking (nobody, mostly)

In the US, the FDA does not approve dietary supplements for safety or effectiveness before they're sold. Companies are responsible for their own products, and the FDA mostly steps in after problems show up. That means the label is a claim, not a guarantee.

The fix is simple: look for third-party testing. Seals like NSF Certified for Sport or Informed Sport mean an independent lab checked that what's on the label is in the product, and that it isn't contaminated with banned substances.

Food first, always

Supplements supplement. They fill gaps in a diet that's already mostly working. If your calories, protein, fruit and vegetables aren't in place, no pill will make up for it. Get those right first. The free companion app will give you your calorie and protein targets in about two minutes.

The short list with real evidence

• Protein powder. Not magic, just convenient. If you struggle to hit your protein target with food, a shake is an easy way to close the gap. It counts the same as protein from food.
• Creatine monohydrate. One of the most researched supplements there is. The International Society of Sports Nutrition considers it effective for strength and training performance and safe for healthy people at typical doses of about 3 to 5 grams a day. No need for fancy forms or loading phases.
• Caffeine. Coffee counts. Research supports it for training performance at roughly 1.4 to 2.7 mg per pound of body weight (3 to 6 mg per kilogram), taken about an hour before training. More isn't better, and late-day caffeine costs you sleep, which costs you more than the caffeine gave you.
• Vitamin D, if you're low. Many people are, especially with little sun. Get it tested before you guess, and let your doctor set the dose.
• Omega-3s, if you don't eat fish. Fatty fish a couple of times a week covers it for most people. If you don't, a fish oil or algae oil supplement is a reasonable option to discuss with your doctor.

Those numbers are the amounts used in the research, not a recommendation for you. I'm not a doctor, and this is education, not medical advice. Talk to your doctor before you start any supplement. How you use this information is your call and your responsibility.

What I'd skip

• Fat burners. Mostly caffeine with a markup, and sometimes worse. Your calorie target does the fat burning.
• "Testosterone boosters." Over-the-counter blends rarely move the needle for healthy men. If you think your levels are low, get bloodwork from a doctor.
• Detox teas and cleanses. Your liver and kidneys already do this. Many detox teas are just laxatives.
• BCAAs, if you already eat enough protein. Whole protein already contains them.
• Proprietary blends. If a label won't tell you how much of each ingredient is inside, assume there isn't much.

The bottom line

No supplement will out-work your habits. Nail your calories, protein, training and sleep. Then, if you want, add the few things with real evidence behind them, from brands that let an independent lab check their work. Everything else is mostly marketing.