Supplements guide: what works and what is marketing

The golden rule: food first

The name says it all: a supplement SUPPLEMENTS, it does not replace. However good a product is, it does not make up for a diet poor in protein, vegetables and real food. Before spending a cent on tubs, ask whether you are covering the basics: enough protein, fruit and vegetables, wholegrains, water and sleep. The vast majority of people get more results by sorting out their plate than by buying supplements.

Quick table: what is worth it and what is not

This is the bird's-eye view. "Evidence" does not mean EVERYONE should take it: it means that, for whoever needs it, it works.

The ones that really work

If you were only to keep a few, these would be them. Creatine monohydrate is the sports supplement with the most evidence: it improves strength and muscle mass in those who train, and it is cheap and safe. Protein powder is not magic — it is convenient food — but it solves the most common problem: not reaching the target protein. Vitamin D makes sense if you are deficient (very common with little sun). Omega-3 helps if you eat little oily fish. Magnesium, if your diet is poor in vegetables, wholegrains and nuts. Caffeine reliably improves performance.

• Creatine: 3-5 g a day, every day, monohydrate. No "loading phase" needed.
• Protein powder: use it to close the gap to your target, not to replace meals.
• Vitamin D: ideally based on a blood test; deficiency is very common in winter.
• Omega-3: useful if you do not reach 2 servings of oily fish a week.
• Magnesium: at night it can help rest if you are falling short.
• Caffeine: 3-6 mg/kg before training; respect your tolerance and your sleep.

The ones that are marketing (or almost)

This is where money goes with no return. Fat burners and "thermogenics" do not make you lose fat significantly; what slims you down is the calorie deficit. BCAAs make little sense if you already get enough protein (which already contains them). "Detoxes" do not exist: your liver and kidneys already detoxify. And many "complexes" mix symbolic doses of twenty ingredients to sound complete without giving an effective dose of almost any. Faced with a product with an endless list and big promises, be suspicious.

How to choose well (if you decide to buy)

If you are going to supplement something, do it sensibly. Look for products with effective doses of the main ingredient (read the "per dose", not the label claim), preferably with third-party quality seals. Be wary of proprietary blends that do not detail how much of each they contain. And most important for health: check interactions. If you take medication (anticoagulants, thyroid, blood pressure, antidepressants) or have a condition, consult your doctor or pharmacist before adding anything.

In short: spend where it matters

The hierarchy is always the same: real food, sleep and training first; supplements after, and only to fill a specific gap. With six well-chosen names you cover practically all useful cases, and you save yourself a shelf of tubs that do nothing. The money you do not spend on marketing yields much more invested in good food.