Supplements: What Works

Supplements are everywhere and promise fast results, but not everything works as advertised. Science shows that only a few really make a difference — and always as a complement, never as a miracle.

What Really Works

Whey protein is a practical way to meet daily protein needs and helps muscle recovery, but it’s not better than real food.

Creatine is one of the most studied supplements: it improves strength, performance, and muscle gain when taken daily (3–5 g).

Caffeine increases focus and reduces fatigue, improving workout performance — as long as it’s used in moderation.

Omega-3 helps reduce inflammation, supports heart health, and improves muscle recovery.

Works, but Not Essential

BCAAs are unnecessary if you already consume enough protein.

Glutamine may help gut health and immunity, but has little impact on muscle gain.

What Doesn’t Deliver What It Promises

“Miracle” thermogenics don’t burn fat on their own.

Testosterone boosters have more marketing than real effects.

Collagen supports skin and joints, but does not build muscle.

Golden Rule

The foundation is nutrition, training, and sleep. Supplements only support the process. Fewer magic promises, more consistency — that’s what delivers results.

Did you know?

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