The Only 5 Supplements With Strong Evidence (and Who Should Take Them)

Most supplements are unnecessary at best, harmful at worst. These 5 actually have strong human-trial evidence behind them. Almost every other supplement is hype.

1. Whey protein (or any protein powder)

For: anyone who can't hit 1.6 g/kg protein from food alone.

Evidence: overwhelming. Hundreds of studies show added protein supports muscle synthesis, satiety, and weight loss.

Dose: 25–40g per scoop, 1–2 scoops/day. Whey isolate if lactose-intolerant. Plant-based blends work too.

2. Creatine monohydrate

For: anyone strength training. Period.

Evidence: the most-studied sports supplement. Increases strength, muscle mass, and short-term power. Recent evidence also suggests cognitive benefits.

Dose: 3–5g/day. No loading phase needed. Take it anytime — timing doesn't matter.

3. Vitamin D3

For: anyone with deficiency (which is most people globally).

Evidence: strong for bone health, mood, immune function. Don't supplement blindly — test first. Dose depends on starting level.

Dose: 2,000 IU/day if deficient. 1,000 IU/day for general support. Re-test every 8 weeks until in range.

4. Omega-3 (EPA + DHA)

For: anyone not eating 2 servings of fatty fish per week.

Evidence: good for cardiovascular health, anti-inflammatory effects, brain function. Look for supplements with at least 500mg combined EPA+DHA.

Dose: 1–2g/day combined EPA+DHA. Vegan? Algae-derived works.

5. Caffeine

For: energy and athletic performance.

Evidence: improves endurance, strength, and reaction time. Best ergogenic aid that's legal and cheap.

Dose: 3–6 mg/kg, 30–60 min before training. Don't exceed 400mg/day total. No caffeine after 2 PM if you sleep poorly.

What about everything else?

Most other supplements have weak or no evidence. The ones often hyped:

BCAAs: useless if you eat enough protein. Skip.
Pre-workout blends: mostly caffeine + sugar + ineffective stimulants. Just take caffeine.
Fat burners: don't burn fat. The math hasn't changed.
Multivitamin: probably won't hurt. Probably won't help if you eat reasonably.
Collagen: emerging evidence for skin and joints. Possibly worth trying.
Magnesium: helpful for sleep if deficient. Test first.

The cheapest supplement plan that works

Whey protein — ~$22/month
Creatine monohydrate — ~$4.80/month
Vitamin D3 — ~$1.80/month
Omega-3 fish oil — ~$7/month

Total: ~$36/month for everything that's actually proven. Anything more is for people with money to burn.

Frequently asked

Do I need a multivitamin?

If you eat 5+ servings of vegetables daily and varied protein sources, probably not. If your diet is narrow, a generic multi is cheap insurance.

Is creatine safe for women?

Yes. The 'creatine bloats you' myth is from initial water weight in muscles (not fat). Recent research shows benefits for women including bone health.

Can I skip protein powder if I eat enough chicken?

Yes — protein powder is just convenient food. If you hit 1.6 g/kg from whole foods, you don't need it.