Step 3 The extras · 5 min

Supplements that work

What is actually worth taking, ranked by evidence, and the popular stuff to skip.

Supplements are the last 5% on top of training, sleep and diet, not a shortcut around them. Here is what actually has evidence, top to bottom.

Ranked by evidence

1

Creatine monohydrate 3–5 g/day Strong evidence

The most proven legal supplement for strength, size and work capacity. Cheap and safe; no need to load.

Dose: 3–5 g/day
2

Caffeine 3–6 mg/kg pre Strong evidence

Reliably boosts strength, endurance, focus and perceived effort. Time it ~45 min before training.

Dose: 3–6 mg/kg pre
3

Protein powder (whey/casein/soy) as needed Strong evidence

Not magic, just a convenient way to hit your daily protein target. Real food works just as well.

Dose: as needed
4

Beta-alanine 3–5 g/day Situational

Buffers muscle acid; helps higher-rep and 1–4 minute efforts. Causes harmless tingling.

Dose: 3–5 g/day
5

Citrulline malate 6–8 g pre Situational

May modestly help pumps, blood flow and reps. Evidence is mixed but it is low-risk.

Dose: 6–8 g pre
6

Vitamin D (only if low) 1,000–2,000 IU Situational

Worth it if you are actually deficient; not a performance booster if your levels are fine.

Dose: 1,000–2,000 IU
7

Omega-3 (fish oil) 1–2 g EPA+DHA Situational

Mostly a health and joint play, with minor recovery benefit. Not a muscle builder.

Dose: 1–2 g EPA+DHA
8

BCAAs — Skip it

Redundant if you eat enough total protein, which already contains them. Mostly flavoured marketing.

Dose: —
9

Glutamine — Skip it

Popular but does basically nothing for healthy lifters' muscle or recovery.

Dose: —
10

'Testosterone boosters' (tribulus, etc.) — Skip it

They do not raise testosterone in healthy men. Save your money.

Dose: —
11

Fat burners — Skip it

A little caffeine plus filler and big claims. The deficit burns the fat, not the pill.

Dose: —