Supplements: What Works, What Doesn’t, and When to Worry

Daniel Lopez
Jan 14
3 min read

Walk into any supplement store or scroll fitness social media and you’ll see bold promises: rapid fat loss, explosive muscle growth, instant recovery. The reality is far less exciting; and far more important to understand.

Supplements can be useful, useless, or even risky depending on what you take, why you take it, and how it’s regulated. This guide breaks down what actually works, what’s mostly hype, and when supplements should raise red flags.

First: What Supplements Are (and Aren’t)

Dietary supplements are meant to supplement an already solid foundation of:

Adequate calories
High-quality protein
Whole foods
Sleep and recovery
Consistent training

They do not replace nutrition, discipline, or smart programming. If those basics aren’t in place, supplements won’t save you.

What Actually Works (Backed by Strong Evidence)

These supplements consistently show benefits when used appropriately.

1. Protein Powder

Why it works: Protein supports muscle repair, growth, and recovery. Protein powder is simply a convenient way to meet daily needs.

Best for:

People struggling to hit protein targets through food
Athletes with busy schedules

Bottom line: Not magical; but effective and safe when used correctly.

2. Creatine Monohydrate

Why it works: Creatine improves high-intensity performance, strength, and lean mass by increasing available energy in muscle cells.

What the science says:

Improves strength and power
Supports muscle mass gains
Safe for long-term use in healthy individuals

Common myth: Creatine damages kidneys; false in healthy people at recommended doses.

3. Caffeine

Why it works: Caffeine enhances alertness, power output, endurance, and perceived effort.

Best for:

Pre-workout energy
Endurance and strength performance

Caution: Too much leads to anxiety, sleep disruption, and dependency.

4. Vitamin D (When Deficient)

Why it works: Low vitamin D levels are linked to poor bone health, immune function, and muscle performance.

Key point: Only helpful if you’re deficient; more isn’t better.

What Mostly Doesn’t Work (or Isn’t Worth It)

These supplements are popular but underwhelming.

BCAAs

If you eat enough protein, BCAAs add little to no benefit. Whole protein already contains them in better ratios.

Testosterone Boosters

Most are blends of herbs with weak or nonexistent evidence. They don’t meaningfully increase testosterone in healthy adults.

Fat Burners

Often rely on stimulants that:

Increase heart rate
Spike anxiety
Suppress appetite temporarily

Fat loss still comes from a calorie deficit; not pills.

Detox & Cleanse Supplements

Your liver and kidneys already detox your body. These products mostly lighten your wallet.

When to Be Careful (or Concerned)

This is where supplements can cross into dangerous territory.

1. Proprietary Blends

If a label doesn’t disclose exact dosages, you don’t know what (or how much) you’re consuming.

🚩 Red flag: “Proprietary matrix” without numbers.

2. Extreme Claims

Any supplement promising:

Rapid fat loss
Hormone manipulation
“Anabolic” effects without side effects

…should be treated with skepticism.

3. Poor Regulation

Supplements are not regulated like medications. Some have been found to contain:

Undeclared stimulants
Prescription drugs
Banned substances (a big issue for tested athletes)

Look for third-party testing (NSF Certified for Sport, Informed Choice, USP).

4. Physical Warning Signs

Stop use and reassess if you experience:

Heart palpitations
Dizziness or nausea
Severe GI distress
Sleep disruption or anxiety
Changes in blood pressure

The Smart Way to Use Supplements

Ask yourself three questions before buying anything:

Do I actually need this? (Or am I avoiding sleep, nutrition, or training consistency?)
Is there strong evidence it works? (Not influencer anecdotes.)
Is it safe and third-party tested?

If you can’t confidently answer “yes” to all three, skip it.

Final Takeaway

Supplements can support performance; but they’re tools, not shortcuts.

A few work very well
Many do almost nothing
Some can harm your health if misused

Focus first on fundamentals. Use supplements strategically, conservatively, and with skepticism. When in doubt, less is more; and food still wins.