This Is My Gym Supplements Tier List
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Some claim supplements are essential – the holy grail of gains.
Others claim they are a waste of money, creating nothing more than expensive urine.
What is the truth?
It’s time we delve into which supplements are worth their weight in gold, and which ones fall short.
Think of this as a tier list based on my own and my client’s experiences with various supplements, along with what has been found in scientific research.
I’m going to rank these tiers as worth it, could help, mid, not worth the $, and scam.
Whey Protein
Protein powder stands out as one of the most renowned supplements in the fitness domain.
Protein is vital for various aspects of health, including the creation of hormones and enzymes, muscle building, and overall performance in daily life.
Adequate protein intake is essential for making progress in the gym, with the required amount varying based on activity levels and size.
The rule of thumb is to aim for around 0.7 to 1.0g per lb of body weight (1.5-2g/kg of body weight).
While protein powder offers a convenient and cost-effective means of meeting protein needs, it’s not necessarily a prerequisite for reaching these goals.
Most people can obtain sufficient protein through their diet by prioritizing protein-rich foods.
Personally, I rarely supplement with protein powder since my diet already provides ample protein.
However, I have busy days where I’m not able to cook or hit my protein targets.
So for that reason, I think it is a very helpful supplement to have on hand
While it’s not essential for everyone, whey protein is worth having in your pantry for those busy days or suboptimal Intake.
Especially in a fat loss phase, getting enough protein without too many calories is already a challenge.
So I’d put whey protein in the “worth it” tier.
BCAAs/EAAs
While on the topic of whey protein, I think it is key to highlight some of the individual amino acids within it.
Moving on to BCAAs, which are three essential amino acids that are frequently supplemented because of their role in muscle growth and development.
These amino acids are naturally found in dietary protein sources.
There are claims that supplementing with BCAAs will help with fatigue, muscle growth, and overall muscle protein synthesis.
I’m going to keep this one short because I hate BCAA peddlers.
We will put this in the “scam” tier.
BCAAs will not boost muscle protein synthesis in the absence of other amino acids.
Do you know what already has BCAAs and does much more than BCAAs alone?
Literally any protein source.
I cannot think of a single reason anyone should use this over something else.
EAAs are slightly better than BCAAs since they provide all the essential amino acids, but with both BCAAs and EEAs, scientific literature has shown no benefits to either.
Whey protein will be better than both. Scam.
Fish Oil
Fish oil offers endless benefits.
Research suggests it has the potential to mitigate the risk of cardiovascular diseases like coronary artery disease and heart failure.
Additionally, there’s limited evidence suggesting a possible increase in testosterone levels, although this remains inconclusive.
There is evidence of reduced anxiety and depression risk.
There are even some benefits to joint health and reduction of inflammation.
Despite its advantages, fish oil has some reported controversies and risks.
Mainly, there’s a concern about its potential to induce oxidative stress, causing damage to cells and tissues.
However, oxidative stress is usually noted in fish oil that is close to its expiry date, left out in sunlight, or unrefrigerated.
So I’d recommend refrigerating your fish oil if you choose to take it.
Overall, I’d say supplementing with fish oil is advisable for most.
It is pretty practical especially if you do not eat much fatty fish.
However, its impact on physical performance in terms of fitness is relatively modest, but I do think it’s worth the health benefits since most do not get enough EPA/DHA (the healthy fats in fish oil).
I will place it in the “could help” tier. I take about 1g of combined EPA and DHA every day.
Multivitamins
Time for multivitamins.
These have been staples in many people’s supplement stacks for decades at this point, often citing it as insurance for potential nutrient deficiencies.
Many argue that many vitamins at once will not get absorbed.
On the flip side, the vitamins contained within supplements do indeed get absorbed by the body.
However, the degree of absorption may not always be optimal compared to obtaining those vitamins from whole foods, a topic subject to ongoing research and debate.
Effectiveness can vary depending on the specific vitamin and its form within the supplement.
For those with a diverse diet, multivitamins are likely unnecessary for maintaining good health.
Certain demographics, such as menstruating women prone to iron deficiency, pregnant women requiring folic acid (vitamin b9), or vegans needing vitamin B12, may benefit from targeted supplementation.
It’s worth noting that doctors and nutrition experts typically don’t recommend multivitamins, but they’re generally considered safe when used responsibly.
Most vitamins are water-soluble, meaning excess amounts are excreted harmlessly through urine.
Fat-soluble vitamins, like vitamin A, can accumulate to toxic levels if taken excessively, though this is uncommon if you are sticking to the recommended dosages.
If you’re concerned about vitamin intake but unsure about specific deficiencies, multivitamins can serve as a convenient precaution without significant risk.
Just be cautious about overconsumption, including monitoring other fortified products like breakfast cereals.
For most though, they probably aren’t necessary. I will place them in the “mid” tier.
Greens
Let’s move on to greens powders, greens supplements, AG1, or whatever you want to call this.
This is one that I’ve changed my opinion on several times in the past.
Greens are basically a supplement that have powdered fruits and vegetables in them.
So the theory is that this supplement will provide many of the vitamins, minerals, probiotics, digestive enzymes, and antioxidants the body needs.
But instead of eating all those fruits and vegetables, now we get to have it in a cute little green drink.
Is it better to eat fruits and vegetables?
It absolutely is.
Could this be a good replacement on days when someone is not able to get enough?
Maybe.
I don’t think it’ll hurt.
This is one of those situations where it is best to get it from the real thing – quality control on many greens supplement processing facilities is pretty low.
There is a risk of contamination of some toxic chemicals in some unlucky people.
It is commonly touted that there is poor bioavailability of the nutrients in greens.
For these reasons, I will rank it as “not worth the money”.
They are pricey for what you are getting.
You won’t really notice anything, and it’s a better habit to include high-quality real food in your diet.
Pre-Workout
Pre-workout supplements are widely popular, but aside from teenagers experiencing intense reactions by taking too much with no caffeine tolerance, I don’t see them as inherently negative if used appropriately.
However, many people eventually develop a reliance on pre-workout, taking it before every training session, which isn’t ideal as it can lead to dependency.
If you’re accustomed to using pre-workout daily, try abstaining from it and observe how your workouts are affected.
You may find that without it, your performance is lacking.
In my view, pre-workout supplements are beneficial when used occasionally to provide a boost, particularly after a tiring day or a night of suboptimal sleep.
However, relying on them daily can lead to dependency, which is common among users.
The main ingredients in pre-workout are caffeine (for energy), beta-alanine (for strength endurance), and citrulline (for blood flow).
Caffeine and beta-alanine are in the “could help” tier and citrulline is in the “mid” tier.
There will also be some ingredients for focus, like Alpha-GPC or Huperzine A which are proven to give a cognitive boost.
The focus and blood flow ingredients are primarily what constitute “non-stim” pre-workouts, which could also be helpful.
Overall, I will place pre-workouts in the “could help” tier.
Sometimes you just want to feel like a fired-up elite bodybuilder.
I use both stim pre-workout and non-stim pre-workout on and off.
Creatine
I get so many questions on creatine.
Creatine is a supplement that is helpful for those aiming to build muscle, enhance strength, excel in sports, or improve cognition.
While it naturally occurs in foods like beets, red meat, and fish, relying solely on dietary sources usually doesn’t provide enough for optimal performance.
During intense exercise, the body breaks down ATP into ADP for energy, and creatine aids in converting ADP back into ATP, prolonging muscle endurance.
Creatine will be stored in the muscles, so a couple of lbs of intramuscular water weight is common.
As a result, supplementing with creatine will result in a “fuller” look and gaining an extra rep or two on most exercises.
More reps could mean more muscle growth.
This benefit is particularly crucial for high-intensity activities common in both gym workouts and sports.
However, its efficacy diminishes in prolonged aerobic activities.
So we have a muscle gain and performance effect, but there is also plenty of evidence of cognitive benefits.
Some studies suggest an improvement in short-term memory//working memory and intelligence/reasoning.
With that, there is some evidence of some mood-boosting effects and increased cognition with sleep deprivation.
Contrary to popular belief, there’s no need for a “loading phase” of taking large amounts of creatine initially.
Studies indicate that consistent long-term usage achieves the same saturation level eventually.
The idea of loading creatine quickly may be pushed by some in the fitness industry to increase product consumption.
As for the type of creatine, opting for the most affordable option, such as unflavored creatine monohydrate, is standard and most recommended, but some get stomach upset with creatine.
In that case, creatine HCl could be a reasonable option.
5g a day at any time of day is standard.
Creatine is an easy “worth it” tier.
And it is safe, provided you have no existing health conditions.
It’s important to keep up with water intake on this supplement.
And no, it won’t make you go bald.
Magnesium
Magnesium is a supplement very commonly recommended on social media these days.
Numerous studies have explored the effects of magnesium supplementation.
For instance, one study investigated its impact on strength training and found that magnesium supplementation contributed to strength gains, potentially through its involvement in protein synthesis.
However, conflicting findings exist, with some sources suggesting no significant benefits of magnesium in training.
Despite this variability, supplementing with magnesium isn’t inherently negative, and I think it could be pretty positive for health purposes.
Long-term studies have reported increases in bone mineral density with magnesium supplementation, and other sources suggest its potential to reduce inflammation.
However, the greatest benefits of magnesium supplementation are likely observed in those who are actually deficient in magnesium – data suggests that 40% of people are deficient in magnesium.
If you find yourself deficient in magnesium, supplementation could be beneficial, and you will certainly notice more restful sleep.
Nevertheless, if you already obtain sufficient magnesium from your diet, there may be little reason to consume additional magnesium supplements.
But that isn’t the majority.
Therefore, I’d place magnesium in the “could help” tier of supplements.
One thing to note if you choose to get this, stick to magnesium glycinate, bisglycinate, threonate, or citrate.
These are the most bioavailable forms.
Be careful with citrate though, that one can give a laxative effect…
Electrolyte Powders
Next, we have electrolyte powders.
These have become more common lately after Dr. Andrew Huberman and colleagues have talked about them.
Electrolyte powders are commonly formulations of sodium, potassium, and magnesium.
They are marketed to improve hydration and thus can directly affect energy levels.
If you find yourself cramping up during workouts, electrolytes can be a good idea.
Sometimes it’s nice to have a fruity electrolyte drink during a workout.
But instead of buying an electrolyte mix, you can buy a tub of Morton lite salt (potassium), some Himalayan pink salt, and your favorite water flavoring and you are all set with the same thing at a fraction of the cost.
Most electrolyte powders have a poor amount of potassium, and lite salt is much more inexpensive than most powders.
You could even grab some magnesium to add as well, but this is less necessary for an electrolyte drink to take around workouts.
In my experience, potassium being low results in cramping, not sodium.
I see why people use this, but it isn’t absolutely game-changing for most.
I think this one helps people because they don’t eat well or drink enough water in the first place.
I will put it in the “mid” tier, hovering close to “not worth the $” though because you can make a cheaper version yourself for a lot less.
Vitamin D
On to our favorite vitamin, vitamin D.
There are various health benefits, with its most notable one being its contribution to bone health.
A deficiency in vitamin D can lead to reduced mineral density, which is crucial for bone strength.
However, relying solely on vitamin D from supplements isn’t always sufficient to counteract this effect.
Apart from bone health, there are other fitness-related advantages, including its potential impact on testosterone levels.
While research results on this matter are inconclusive, some studies suggest that vitamin D supplementation may boost testosterone, although conflicting evidence exists.
Additionally, increased intake of vitamin D has been associated with a decreased risk of diabetes, and it always plays an important role in mood regulation and reduction of depression symptoms.
A common cause of seasonal depression is the lack of vitamin D.
Since sunlight exposure is a primary source of vitamin D, supplementation becomes essential if you live in regions with limited sunlight exposure, like myself in the winter.
And I take 5000 IU of vitamin D in the winter.
While I believe that taking a moderate amount of vitamin D supplements can be beneficial, it’s crucial to ensure there are no underlying health issues before doing so, and some people who get enough sun or have darker skin tones may not need it.
Considering its importance for the health of most people, I would place it in the “could help” tier of supplements.
It probably won’t do much for your gains, but the health and well-being factors are key.
L-Carnitine
L-carnitine is a compound produced in the body from lysine and methionine.
It is also found in food, primarily in meat products, and can be taken as a supplement. L-carnitine can be acetylated to produce acetyl-L-carnitine (ALCAR), which is similar to L-carnitine but crosses the blood-brain barrier more efficiently.
L-carnitine is best known for its role in helping to ”shuttle” long-chain fatty acids into mitochondria to produce energy, and that is why most people choose to supplement it in fat-loss phases.
But there are some caveats.
Very little L-carnitine ingested orally will get absorbed to be utilized (about 5-25%).
The data suggesting it helps is very weak.
I have never heard of anyone being ‘wow-ed” by supplementing this, but some supplements are mixed with stimulants to make you feel like it is working.
There is an injectable version that is more bioavailable, but we don’t have time for that (and even that isn’t particularly helpful)…
I’ll place this one in the “scam” tier.
Fat Burners
On to fat burners, which are marketed to do the exact thing that they say they do: burn fat.
But it is more complicated than “take this pill/powder and burn fat”.
Most “fat burners” are just stimulants and appetite suppressants burning negligible amounts of calories, just giving you more energy/making it easier not to eat.
But someone wanting to lose weight will still have to put in the effort required.
Over-the-counter fat burners will not do anything unless you already have discipline and can stick to your diet plan.
The amount of appetite suppression and increased energy won’t really be significant based on the price point.
Caffeine is likely the main “stimulant”, which you can get in plenty of other sources for a lot cheaper.
Caffeine does slightly increase activity levels and can suppress appetite for some.
As for appetite suppressants, I do enjoy saffron extract, but that is not in most fat burners.
The rest have pretty spotty data (carnitine, green tea, conjugated linoleic acid, forskolin, chromium, kelp, and fucoxanthin, to name a few).
You’d be better off spending that money on a better pre-workout or even better, protein powder.
Congrats fat burners, you have been placed in the “not worth the $” tier.
Ashwagandha
Ashwagandha has garnered attention as a natural supplement recently.
Derived from a plant, it’s gained popularity for many potential benefits.
Research suggests it possesses antioxidant and anti-inflammatory properties, with some studies indicating a reduction in stress levels and even a possible increase in testosterone.
The data suggests up to a 40% decrease in cortisol, the main stress hormone.
However, since its surge in popularity is relatively recent, further research is required for it to achieve top-tier status.
Much of the evidence remains anecdotal, but I do notice a significant reduction in stress when I use it.
But that can also become a problem.
Too little stress isn’t a good thing either.
Prolonged use can lead to feelings of anhedonia, where both high and low points in life feel blunted.
I’ve been there, and it is not fun.
For this reason, I only use it on particularly stressful days or periods of my life.
So I think ashwagandha could be a worthwhile supplement for those who haven’t tried it yet.
Hence, I would classify it in the “could help” tier of supplements.
I use 300 mg of KSM-66 strain for no longer than a couple weeks at a time.
Glutamine
Glutamine is one of the 20 amino acids that make up all proteins.
It is conditionally essential, meaning it is needed during traumatic conditions like illness, injury, or surgery.
It is the most abundant amino acid in blood serum, and it tends to decrease in proportion to the acuteness of trauma to the body.
The main benefit of glutamine is improved outcomes in trauma, burns, and significant injuries.
It has also been found to affect nitrogen balance (i.e., reduce protein depletion), improve immune function, and reduce infectious morbidity in adults having abdominal surgery for peritonitis (an infection of the abdomen).
In addition, glutamine may reduce gut permeability (lactulose/mannitol ratio), inflammation, hospital stay length, and mortality.
With regards to gut permeability, there is also some evidence that it could help IBS symptoms, but anecdotally, I didn’t notice any difference when I tried it, and neither have most.
Glutamine is commonly marketed as an exercise supplement, but there are no consistent observed effects on athletic performance from supplementation with glutamine.
Literally none.
Like BCAAs, you can get glutamine by just eating any protein source.
I will place it in the “not worth the $” tier.
Testosterone Boosters
Good old testosterone boosters.
These are marketed to boost testosterone.
One of the most common questions I get is about testosterone boosters.
Do they work?
The short answer is no.
The longer answer goes like this: You take a testosterone booster.
It lowers SHBG, which is a hormone that binds to testosterone in your bloodstream.
Less SHBG frees up testosterone to be utilized in the ways that we want it (libido, muscle growth, energy).
The user feels good for a week.
The body sees the extra free testosterone and converts some to estrogen, which sends negative feedback to the brain and then lowers testosterone production accordingly.
So in the end, nothing changes.
And that is IF the testosterone booster does anything in the first place.
Most won’t even do that, including fadogia agrestis, fenugreek, DAA, maca, and tribulus.
Tongkat ali is one testosterone booster that might have some beneficial effects, but even beyond that, a slight boost of testosterone within the normal reference range won’t do much for extra fat loss or muscle gain.
This one is an easy “scam” tier. Live a healthy lifestyle, this will do far more than a testosterone booster supplement.
I want to emphasize a couple of points before concluding.
Firstly, I’m a doctor, but not your doctor.
I’m a dude passionate about health, fitness, and performance optimization.
Therefore, before purchasing any supplement, I encourage you to research what you are taking to determine if it aligns with your needs and health status.
Secondly, it’s important to recognize that ALL supplements, especially those ranked below the “worth it” tier, are not essential.
They’re called supplements because they’re intended to complement your existing diet, not replace it.
If your diet includes a variety of food groups, you exercise, sleep enough, and manage your stress, you probably don’t have much of a need for supplements.
If a particular supplement isn’t listed here, it’s either because I haven’t tested it or it slipped my mind.
Please feel free to share your own experiences with supplements and which ones you’ve found helpful.
Thanks for tuning in; I trust you found this useful and I’m excited to catch you in the next one.
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Dr. CP