Supplements: What’s Worth Your Money (and What’s Just Expensive Pee)
Let’s be honest — if supplements actually did what the labels promised, we’d all be ripped, well-rested, and glowing after one Amazon order.
But instead?
Most people have a cabinet full of half-used powders, mystery capsules, and something called “Extreme Fat Inferno 9000” that felt like a good idea at the time.
So let’s clear it up.
This is a real-talk, science-backed breakdown of:
What supplements are actually worth taking
Which ones are mostly hype
What I personally take consistently
And why safety + research matter more than influencer claims
Spoiler: boring supplements work better than sexy ones.
First Things First: Supplements Are Not Magic
Supplements don’t fix:
A low-protein diet
Inconsistent training
Poor sleep
Or stress levels that could power a small city
They support good habits — they don’t replace them.
In fact, when researchers reviewed hundreds of supplement studies, only a small handful consistently showed real benefits in humans. The rest? Meh. Fancy labels, minimal payoff.
Translation:
If it sounds too good to be true… it probably is.
The Heavy Hitters: Essential Supplements That Actually Work
These are the ones with decades of research, strong safety data, and results you can actually notice — especially if you lift.
These also happen to be the ones I personally take year after year.
Whey Protein — Boring, Reliable, Effective
Whey protein is not trendy. It does not come in a neon bottle. And it will not promise to “torch fat while you sleep.” (If it does, Run!)
And yet… it works.
Why?
It’s a complete protein
High in leucine (the amino acid that triggers muscle growth)
Easy to digest
Incredibly well-researched
Science consistently shows that 20–40g of high-quality protein, especially around training, supports muscle repair, recovery, and lean mass.
Is whey required to build muscle?
No.
Is it an extremely convenient way to hit protein targets when life is busy and you don’t feel like chewing another chicken breast?
Absolutely.
Look for a Whey Protein Isolate that is:
Grass-fed
Minimal ingredients
NSF Certified for Sport (aka: tested, clean, no sketchy stuff)
It’s protein. It does protein things. And it does them well. The bottom line is I don’t care if you get your protein from whole, single ingredient food sources (though I strongly recommend it) or if you supplement it with whey. But you need to get it in.
I like a lot of different brands here like 1st Phorm (for taste), Momentous (for quality), and Ascent (for value). Generally speaking the better whey protein tastes the more things are in it; the more “clean” it is the more neutral the taste.
2. Creatine — The Most Studied Supplement on the Planet
Creatine has been studied so much it’s basically the valedictorian of supplements.
We’re talking thousands of studies over decades.
What it does (in plain English):
Helps your muscles regenerate energy faster
Allows you to lift a little heavier or squeeze out an extra rep
Over time → more strength and muscle
It’s not a steroid.
It’s not dangerous.
And no, it does not magically make women “bulky.”
At 5g per day, creatine monohydrate is:
Safe
Effective
Affordable
And useful for anyone doing resistance training
Bonus: newer research even shows potential brain health and cognitive benefits. There is basically no reason to NOT take it.
Look for a Creatine Monohydrate :
Pure creatine monohydrate only
No fillers
Exactly what the research is done on, not ones with additives
Simple. Effective. Zero fluff.
I have found very little difference among specific brands so long as you are getting ONLY creatine monohyrdate.
3. Magnesium — For When Your Nervous System Is Fried
If protein and creatine are for performance, magnesium is for survival.
Magnesium supports:
Muscle function
Nervous system regulation
Sleep quality
Stress response
And here’s the kicker:
A LOT of people are low in it — especially active women.
If you’ve ever experienced:
Muscle cramps
Trouble sleeping
Feeling wired but tired
Magnesium can be a game changer; forms matter here.
Magnesium glycinate or threonate tend to be better absorbed and gentler on digestion than cheaper forms.
No, more is not better.
Yes, taking way too much can send you sprinting to the bathroom.
Moderation and quality matter.
I like 1st Phorm for a powdered nightime magensium drink, or Momentous for a pill form.
4. Omega-3 Fish Oil — Not Sexy, But Your Body Loves It
Omega-3s (EPA + DHA) support:
Heart health
Brain function
Inflammation regulation
If you’re eating fatty fish multiple times per week, great.
If not (which is most people), a high-quality fish oil fills an important gap.
Quality matters BIG TIME here.
You want:
High EPA + DHA content
Purity testing
Triglyceride form for absorption
Minimal oxidation (aka: not fishy)
Is fish oil magic?
No.
Is it a solid, well-researched foundational supplement?
Yes.
Momentous for me on this one all the way.
5. Multivitamin — A Safety Net, Not a Superpower
Multivitamins get a bad rap because people expect them to do things they were never meant to do.
A multivitamin will not:
Cancel out a nutrient-poor diet
Replace fruits and vegetables
Fix everything
What it can do:
Act as a micronutrient insurance policy
Cover small gaps, especially during calorie deficits or busy seasons
Look for:
Reasonable dosages (not mega doses)
Bioavailable forms
Third-party testing
Think of a multivitamin like a seatbelt.
It’s not the whole safety system — but it’s smart to have.
As a reminder, chances are really good in order to get an effective one it will either be a HUMONGOUS pill or be a few pills to get it all in. So be wary of one small capsule claiming to do it all.
6. Vitamin D3 — Especially If You See the Sun Rarely
Vitamin D deficiency is extremely common, especially:
In winter
In northern climates (ahem, the PNW)
For people who work indoors
Vitamin D supports:
Bone health
Immune function
Muscle strength
Hormonal health
Many people benefit from 1,000–2,000 IU daily, though testing is ideal for personalized dosing to see if you are deficient.
This is one of those “quietly important” supplements that doesn’t get hype — but absolutely matters.
Athletic Greens makes a nice liquid version I like for this, or Momentous for a pill form.
Supplements That Are… Fine, But Not Mandatory
These aren’t scams, but they’re not essential either.
BCAAs — helpful if protein intake is low, but unnecessary if you’re eating enough complete protein
Greens powders — convenient and a nice addition, but not to be confused as a veggie replacement
Probiotics — strain-specific and highly individual
Useful in some cases. Not required for most.
If you like nerding out on nutrition and supplements and have extra cash to spend, try whatever you like with your doctors go ahead. Just don’t expect them to solve all of your problems.
What’s Usually a Waste of Money
Let’s call it out:
❌ Fat burners
❌ Test boosters
❌ Proprietary blends with 25 ingredients and zero transparency
❌ Anything relying solely on “before and after” photos
If the evidence is mostly vibes and testimonials, save your money. Stick to the science, not the vibes.
My Personal, No-Drama Supplement Stack
Here’s what I take consistently:
✔ Whey Protein
✔ Creatine Monohydrate
✔ Magnesium
✔ Omega-3 Fish Oil
✔ Multivitamin
✔ Vitamin D3
Nothing fancy. Nothing trendy. Just evidence-based support for training, recovery, and long-term health.
If you want to try my trusted supplements from Momentous you can use this link here or code “ESSENTIAL” for up to 35% off your first order.
Final Takeaway
The best supplements:
Aren’t exciting
Don’t promise miracles
Have decades of research
Support what you’re already doing well
If you’re training hard, eating intentionally, and prioritizing recovery — these supplements can help you do all of that better.
And if you’re not?
No supplement can out-supplement inconsistency.
Essential. Simple. Effective.
