EVERYTHING YOU NEED TO KNOW ABOUT SUPPLEMENTS (WITHOUT THE HYPE)

What to take, when to take it, and when it’s just not necessary.

Supplements can be a helpful tool, but they don’t replace good nutrition, consistent training, or proper rest. They’re not a trend either. Here’s a practical guide to understanding which ones are worth it and which ones aren’t.

Before Supplementing, Ask Yourself:

Do you really need it?

Prioritize real food. If your diet is well-designed, supplements are secondary.

Do you have confirmed deficiencies?

Get blood work done before adding vitamins or minerals to your routine.

Are you seeing real benefits?

If you don’t notice a difference, it might not be necessary.

Essential Supplements (When They’re Needed)

1. Protein Powder (whey, casein, or plant-based)

When to use it: If you’re not meeting your protein needs through food.

Recommendation: Choose high-quality options with minimal ingredients.

2. Creatine Monohydrate

Benefits: Supports strength, power, and recovery.

Recommended dose: 3 to 5 g per day. No loading phase required.

3. Omega-3 (fish oil or algae-based)

Benefits: Reduces inflammation and supports heart and brain health.

Recommended dose: 1 to 3 g of EPA/DHA per day.

4. Vitamin D3

Benefits: Supports immune health, bone strength, and hormone function.

Recommended dose: Depends on your levels, but generally between 1,000 and 4,000 IU per day.

5. Magnesium

Benefits: Supports sleep, muscle function, and energy metabolism.

Recommended dose: 200 to 400 mg per day, ideally as citrate or glycinate.

6. Multivitamin (only if needed)

When to use it: If your diet lacks variety or you have confirmed deficiencies.

BI Tip: Real food comes first.

Non-Essential Supplements (and Why)

1. Pre-workouts and stimulants

Issue: Often contain high caffeine, unnecessary additives, and cause energy crashes.

Alternative: Black coffee or green tea.

2. BCAAs

Issue: If you’re eating enough protein, you don’t need extra BCAAs.

Alternative: Whole protein sources like meat, eggs, fish, or whey.

3. Fat burners

Issue: Most have little scientific support and rely on stimulants.

Alternative: A calorie deficit and regular training.

4. Glutamine

Issue: Doesn’t improve recovery if you’re already eating enough protein.

Alternative: A balanced diet with adequate protein.

How to Choose a Good Supplement

Choose brands with certifications like NSF, Informed Choice, or USP.

Avoid products with fillers, artificial colors, added sugars, or exaggerated claims.

Stay informed. Look for evidence-based sources before adding anything new.

BI Rule: If your nutrition is dialed in, you probably don’t need supplements.