Are Supplements Worth It? The Essentials You Need to Know

The supplement world is overwhelming, with endless products promising to build muscle, burn fat, and boost health. But here’s the truth: supplements only work if the fundamentals—consistent training, proper nutrition, hydration, and quality sleep—are already in place. They’re the bonus, not the foundation.

So, which supplements are actually worth your time and money? Let me break it down for you—along with dosage recommendations to help you get the most out of them. I’ll also highlight my trusted partners, Proline Nutrition and Alora Naturals, whose products are science-backed, clean, and free from fillers or artificial dyes.

The Must-Have Supplements

1. Protein Powder

Protein is essential for muscle repair, growth, and fat loss. While you should prioritize whole food sources like chicken, eggs, and fish, protein powder is an excellent way to meet your daily needs when you’re busy.

• Dosage: Aim for 20–40g post-workout or as needed to hit your daily protein goal.

• Recommendation: Proline Nutrition’s Protein Powder is a high-quality, delicious option tailored for both men and women.

2. Creatine Monohydrate

One of the most studied and effective supplements, creatine enhances strength, endurance, and recovery. It also supports cognitive function, making it an all-around powerhouse.

• Dosage: While the standard recommendation is 5g daily, I suggest 10g per day for added cognitive benefits. Split it into two doses of 5g (morning and post-workout).

• Recommendation: Proline Nutrition’s Creatine Monohydrate ensures purity and consistent results.

3. Multi-Vitamin

A multi-vitamin helps cover any nutrient gaps in your diet, supporting energy, immunity, and recovery. It’s especially useful for active individuals with higher nutritional demands.

• Dosage: Follow the label instructions for your specific multi-vitamin.

• Recommendation: Proline Nutrition’s Multi-Vitamin has formulas specifically designed for men and women to meet their unique needs.

4. Vitamin D3

Vitamin D3 is critical for energy, immune health, and hormone function. Since most people don’t get enough sun exposure, supplementing is a smart move.

• Dosage: 2,000–5,000 IU daily, depending on your current levels (consult your doctor for personalized advice).

• Recommendation: Alora Naturals’ Liquid Vitamin D3 is a high-quality, easy-to-absorb option.

The Maybe List

1. Omega-3 Fatty Acids

Omega-3s support heart health, brain function, and reduce inflammation. If you’re not eating fatty fish like salmon at least twice a week, supplementation can be beneficial.

• Dosage: 1–2g of combined EPA and DHA daily.

2. Pre-Workout

Pre-workouts can boost energy and focus for intense training sessions. However, they’re not a necessity. If you’re looking for an alternative, plain black coffee can do the trick.

• Dosage: Follow the product label, but avoid exceeding 300mg of caffeine in one serving.

• Recommendation: Proline Nutrition’s Pre-Workout delivers clean energy without unnecessary fillers.

3. Green Powders

If you struggle to eat enough fruits and vegetables, a high-quality greens powder can help fill the gaps. However, it’s not a replacement for whole foods.

• Dosage: Follow the product label, typically 1 scoop per day.

• Recommendation: Alora Naturals’ Greens Powder is packed with nutrients to complement your diet.

4. Alpha GPC

Alpha GPC is a nootropic that enhances focus, mental clarity, and potentially workout performance. If mental sharpness is a priority, this is a solid option.

• Dosage: 300–600mg daily, split into two doses for optimal absorption.

• Recommendation: Alora Naturals’ Alpha GPC is a clean, science-backed choice.

The Skip List

1. Fat Burners

Fat burners rely heavily on stimulants and won’t directly burn fat. The real fat-burning process comes from maintaining a calorie deficit through proper nutrition and training.

2. BCAAs (Branched-Chain Amino Acids)

If you’re already eating enough protein, BCAAs are unnecessary. Whole protein sources already contain all the amino acids you need for muscle growth and recovery.

3. Test Boosters

Over-the-counter testosterone boosters have little evidence to support their effectiveness. If you’re concerned about your testosterone levels, consult a doctor rather than relying on supplements.

Why I Trust My Sponsors

I’m proud to partner with Proline Nutrition and Alora Naturals because they prioritize clean, science-backed supplements. Their products contain no fillers or artificial dyes, ensuring you’re getting exactly what your body needs.

From Proline Nutrition’s protein powder, creatine, and pre-workout to Alora Naturals’ liquid vitamin D3, greens powder, and Alpha GPC, these brands offer reliable, high-quality options to support your goals.

Pro Tips for Supplement Use

1. Build a Strong Foundation: Supplements are just that—a supplement. Prioritize proper training, nutrition, and recovery first.

2. Stick to Science-Backed Options: Choose products with research to back their claims. Avoid trendy, overhyped supplements.

3. Be Consistent: Daily use is key for long-term results, especially with creatine, vitamin D3, and multi-vitamins.

4. Personalize Your Stack: Focus on supplements that align with your individual goals and dietary gaps.

Take Your Training to the Next Level

Supplements can give you an edge, but the real transformation comes from a personalized plan. If you’re ready to maximize your results, my 1-on-1 coaching programs are designed to help you crush your goals with tailored training, nutrition, and lifestyle strategies.

Click here to start your fitness journey today.