The Truth About Supplements: What Works and What’s a Waste

Supplements flood the market — but which ones actually help, and which are just hype? Let’s cut through the noise.

What really works:

• Protein Powder: Great for filling protein gaps, especially if you’re busy or on the go.

• Creatine: Proven to boost strength and muscle gain when paired with training.

• Vitamin D: Many people are deficient; supplementing supports bone health and immunity.

• Omega-3s (Fish Oil): Good for heart, brain, and joint health.

Supplements to be cautious about:

• Fat Burners: Most have little scientific support and can cause side effects.

• Detox Teas: Often just laxatives — not a real detox.

• Pre-Workout with Too Much Caffeine: Can lead to jitters, crashes, and heart issues if overused.

Tips for choosing supplements:

• Always check for third-party testing (like NSF or USP seals).

• Talk to your doctor before starting anything new.

• Focus on a solid diet and exercise first — supplements are just extras.

Supplements can help, but they’re not magic pills. Use them wisely and don’t rely on them to replace healthy habits.

Need advice on what supplements fit your goals? DM @hamza.kafawin!