6 Evidence-Based Supplements That Actually Work (And 4 That Don’t)
Let’s be honest: the supplement aisle is overwhelming. Rows of shiny bottles promise everything from superhuman strength to eternal youth, but most of it? Noise. If you feel like you’re drowning in hype and half-truths, you’re not alone.
This post is here to cut through all of that. No fluff. Just grounded, science-backed information. What does the evidence actually support? Which supplements are truly worth your time, money, and health? Let’s get into it.
First, a note on supplements and the law
Under the Dietary Supplement Health and Education Act (DSHEA), supplements aren’t regulated like medications. That means:
They can be sold without proving they work. Manufacturers don't need FDA approval to bring them to market.
They can't claim to diagnose, treat, or cure diseases. But they can make vague claims like "supports energy production" or "promotes immune health."
Labels must list ingredients and identify the product as a dietary supplement.
The FDA can remove a supplement only after it’s proven unsafe. That puts the burden on you (and your doctor) to stay informed.
So yes, it’s the Wild West out there. That’s why a conservative, evidence-based approach is essential—especially if you’re also taking medication, as supplements can interact in ways that are risky or even dangerous.
The Supplements That Actually Work (and Why)
These are the nutritional supplements that have strong scientific backing for both effectiveness and safety, according to the latest evidence.
1. Creatine Monohydrate
If you take just one supplement, let it be creatine.
Backed by decades of research, creatine is the most effective supplement for improving high-intensity exercise performance and increasing lean muscle mass. It helps your muscles regenerate ATP (your body’s quick energy source) during repeated bouts of intense activity.
Dosage: 20-25g/day for 5-7 days (loading phase), then 3-5g/day for maintenance.
Safety: Extensively studied, with long-term safety well established.
2. Caffeine
Caffeine isn’t just a morning ritual; it’s a performance enhancer.
Used strategically, caffeine can boost both endurance and power. It enhances alertness, mood, and motor performance by acting on the central nervous system. It also supports fat metabolism and reduces perceived effort during exercise.
Dosage: 3-6mg/kg of body weight, taken 30-60 minutes before exercise.
Source: Coffee, tea, or supplements.
3. Post-Exercise Carbohydrates
After prolonged endurance training, your body needs to replenish glycogen—its primary fuel source. Ingesting carbohydrates post-exercise accelerates this recovery process.
Think: fruit smoothies, whole grain toast with jam, or a carb-based recovery drink.
4. Protein Supplementation
Here’s where things get nuanced.
Most people eating a balanced diet already get enough protein. But for athletes or anyone lifting regularly, supplementation can help augment results—if it’s done right.
So, is protein powder really necessary?
According to a meta-analysis by Morton et al. (2018):
Yes, protein supplements increase strength and muscle mass when paired with resistance training.
They’re most effective in trained individuals, but less so with age.
Benefits plateau above 1.6g/kg/day of total protein intake.
Timing (e.g. "right after a workout") plays a minor role.
Resistance training itself is still the main driver of gains.
So, supplement if:
You're training hard and not hitting protein needs through food.
You want convenience (e.g. post-gym shake).
Otherwise, whole foods first.
5. Sodium Bicarbonate
It might sound like something you'd find in your kitchen (because it is), but baking soda can help buffer acid in your muscles, reducing fatigue during high-intensity efforts.
Dosage: Typically 0.3g/kg body weight, taken 60-90 minutes before exercise.
Note: It can cause GI discomfort, so test it before race day.
6. Beta-Alanine
Beta-alanine helps increase muscle carnosine, which buffers acid and delays fatigue, especially in short bursts of high-intensity exercise (think 1-4 minute efforts).
Dosage: 4-6g/day, divided into smaller doses to reduce tingling (a common side effect).
Best for: Sprinters, HIIT fans, and CrossFit athletes.
Supplements That Aren’t Worth the Hype
Now let’s talk about the stuff that sounds promising, but doesn't hold up under scientific scrutiny.
❌ Glutamine
Once thought to help with recovery and muscle growth, glutamine has been largely debunked for these purposes.
Evidence: No meaningful impact on muscle mass or performance.
Verdict: Not worth it unless prescribed for clinical reasons.
❌ Arginine
Arginine was marketed for its vasodilatory (blood flow increasing) effects, but:
Studies: Fail to show consistent performance benefits.
Verdict: Save your money.
❌ Carnitine
Carnitine is involved in fat metabolism, so it sounds like a great fat-burner. Unfortunately:
Research: Shows no real benefit in increasing muscle carnitine or improving fat loss or performance.
Verdict: Not effective for athletic performance or weight loss.
❌ Antioxidant Overload
Antioxidants like Vitamin C and E were once considered essential for recovery. But here’s the twist:
High-dose antioxidant supplements can blunt training adaptations and interfere with recovery.
Better approach: Get antioxidants from whole foods (fruits, veggies, etc.)
Final Thoughts: Less is More
When it comes to supplements, the goal isn’t to throw everything in your cart and hope something sticks. It’s to strategically support your training and health with tools that are safe, effective, and evidence-based.
So instead of asking, “What should I be taking?” a better question might be:
What’s actually missing from my current nutrition, and can a supplement strategically fill that gap?
Get curious. Stay skeptical. And always remember: supplements should supplement, not replace, the fundamentals—consistent training, recovery, whole foods, and sleep.
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Scientific References
Kerksick et al. (2018). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 15(1).
Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
U.S. Food & Drug Administration (FDA). www.fda.gov
National Institutes of Health – Office of Dietary Supplements (ODS). ods.od.nih.gov
Dietary Supplement Health and Education Act (DSHEA), 1994
