This is going to be a short list, because most supplements are either borderline worthless (i.e. fat burners) or completely worthless. By no means is this a complete list of supplements that actually have some benefits, but it’s a list of supplements I’ve personally tried and which at least have some medical research backing them.
It’s great for essential fatty acids, reducing inflammation and improving heart health. It’s also relatively cheap, when you compare it to other supplements. If I was only going to take one supplement, fish oil would be it.
Bonus tip: Krill oil contains the same fatty acids and might be better absorbed by your body. You’ll have to decide whether it’s worth it to spend more money on krill oil for you personally. I take fish oil.
The debate over protein supplements is ridiculous. It’s an easy way to increase the amount of protein in your diet. Most other supposed benefits have very little scientific backing, if any. If you need more protein in your diet, my advice is to buy some protein powder you like the taste of and that’s about it.
Don’t waste your money on ‘special’ protein powders. Remember that supplements should supplement your diet… you should still be eating a variety of real foods to be healthy. With that being said, below are a few of my favorite protein powders.
I’m only going to list whey and casein powders. Whey has been shown to be digested faster than casein protein, so casein might be a better protein powder to take before bed or if you do intermittent fasting and are about to begin your fasting period.
It can help. It’s not a steroid. Get the cheapest kind, so creatine monohydrate. Only buy it, if you have the extra cash.
I have to say it: Creatine… Not Even Once! (Not serious.)
Further reading about creatine: Examine.com
I don’t think they’re needed or beneficial. Read this.
It may help with muscle endurance and possibly soreness. It might make your entire body tingle, but this side effect is harmless.
Further reading for beta-alanine: Examine.com
I’d recommend supplementing with Vitamin D, if you don’t get enough sun exposure. That’s where Vitamin D comes from naturally! Some benefits of getting enough Vitamin D are improved bone health, lower risk of heart disease and cancer, and also improved immune health overall. It might even raise your testosterone levels, if you’re currently deficient. It’s best to take it with fat (i.e. fish oil or olive oil), that’s why I personally prefer the soft gels where it’s already in oil.
Further reading for Vitamin D: Examine.com
Supplements containing branched chain amino acids (Leucine, Isoleucine, and Valine) might benefit you, if you train fasted. I can’t really recommend buying a BCAA supplement otherwise, because protein powder is much cheaper.
That wraps up this article. Remember that I’m not a doctor, so don’t take my word for anything. Ask a doctor or do your own research before taking any supplement, if you don’t believe me.