Supplements, Honestly Reviewed
Popular supplements, one page each — real citations, realistic dosing, and no "must-haves."
Educational only, not medical advice — talk to a doctor or pharmacist before starting any supplement, especially if you take prescription medication or have an existing health condition. None of these are presented as essential — some have strong research behind them, others much thinner, and we try to be explicit about which is which. Already dialing in your diet? Our Diets and Calculators pages can help with the food and numbers side before you consider adding anything on top.
Creatine
The most well-studied ergogenic supplement there is — for strength, lean mass, and increasingly for older adults' brains too.
Omega-3 / Fish Oil
EPA and DHA for heart and brain health, with a real evidence gap between fatty fish and fish oil pills.
Electrolytes
Genuinely useful for heavy sweating and endurance work, unnecessary for most everyday workouts.
Protein / Whey
A convenient way to hit a daily protein target — the total matters far more than any single shake's timing.
Vitamin D
Correcting a genuinely common deficiency, with much weaker evidence once your levels are already normal.
Magnesium
Well-established for correcting deficiency, with an early and still-thin case for the sleep benefits it's now sold on.
Caffeine
The world's most-used performance aid, with real daily limits and a sleep cost if timed too late.
Collagen
Modest, real evidence for joint comfort in active adults — thinner evidence behind the skin claims it's often sold on.
Beta-Alanine
Helps with short, high-intensity efforts, and comes with a harmless tingling side effect most people notice.
Berberine
Real blood sugar and lipid effects, but a drug interaction profile that deserves more caution than anything else here.
Peptides
A separate category with real regulatory and safety differences — read before exploring.