Fitness Supplements: The Good, the Bad, and the Waste of Money
You don’t need a cabinet full of supplements to get stronger, build muscle, or lose fat. You need to know which products serve a purpose—and which ones mostly serve the company selling them.
Here’s how I would prioritize your supplement budget.
Most Important: Get the Foundation Right
Before buying anything, look at your food, training, sleep, and consistency.
Are you eating enough protein? Are your calories appropriate for your goal? Are you following a training plan you can stick with?
Supplements can help support those habits. They can’t compensate for repeatedly neglecting them.
The most important supplement is the one that addresses an actual need. That might be protein powder for someone struggling to meet their protein goal, or a specific nutrient recommended to correct a deficiency.
Third-Party Testing: Check What You’re Buying
Before buying a supplement, look for independent testing. NSF Certified for Sport and Informed Sport are examples of programs that check products for banned substances and help reduce contamination risk. Verify the exact product in the certification program’s online directory, don’t rely only on a brand’s reputation.
Certification has limits. It doesn’t prove a supplement builds muscle, burns fat, or delivers every advertised benefit. It also doesn’t guarantee zero risk. You still need evidence that the ingredients and doses make sense for your goal.
My rule: choose a supplement with a clear purpose, evidence behind it, and independent testing whenever possible.
The Good: Supplements With a Clear Purpose
Creatine Monohydrate
For strength training, creatine monohydrate would be near the top of my list. It supports repeated high-intensity efforts and can improve strength and training performance.
For most healthy adults, 3–5 grams daily is a common maintenance dose. Consistency matters more than buying a fancy version. An initial increase in scale weight can come from water retention rather than fat gain.
Protein Powder
Protein powder earns its place through convenience. It helps when getting enough protein from food is difficult.
Whey, casein, or an appropriate plant protein can work. Choose based on your needs, tolerance, and budget. If you already meet your protein needs through food, a shake is optional.
Caffeine
Caffeine can improve exercise performance, but more isn’t always better. Too much can cause anxiety, a racing heart, and sleep problems.
Count caffeine from all sources, including coffee, energy drinks, and pre-workout. If your afternoon pre-workout keeps you awake, reconsider whether it’s helping your overall routine.
Useful Sometimes: Buy These for a Reason
Electrolytes: More useful during prolonged exercise, heavy sweating, and hot conditions. They aren’t automatically necessary for every short gym session.
Vitamins and minerals: Helpful when intake is inadequate or a deficiency needs treatment. Taking more after your needs are met doesn’t automatically improve performance. A basic multivitamin may help cover dietary gaps, but an expensive pack isn’t automatically better.
Usually a Poor Use of Money
BCAAs When You Already Eat Enough Protein
Complete protein supplies BCAAs along with the other essential amino acids needed to build muscle. If you already consume adequate complete protein, I’d put additional BCAA powder low on the shopping list.
“Fat Burners”
Evidence for weight-loss supplements is generally limited, and some carry meaningful risks. A capsule won’t replace the eating habits needed to maintain a calorie deficit.
Testosterone Boosters
I wouldn’t spend money on an over-the-counter blend expecting dramatic muscle growth. Common ingredients such as Tribulus terrestris lack convincing evidence for improving strength or muscle mass. If you suspect low testosterone, get evaluated instead of guessing with supplements.
The Bad: Products That Add Risk
Be cautious with stimulant-heavy combinations, extreme vitamin doses, and products promising steroid-like results. Some bodybuilding and weight-loss supplements have contained undeclared drugs.
Look for clearly listed ingredient amounts and independent certification, such as NSF Certified for Sport or Informed Sport. Testing helps assess product quality; it doesn’t prove the product works.
My Shopping Rule
Before purchasing a supplement, answer three questions:
What do I need it to do?
Is there good evidence it does that?
Does it offer enough benefit to justify the cost?
At JBeStrong, LLC, I want you spending money on things that support your progress.
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