Most supplements are waste of money. These are the few backed by solid research.
Creatine Monohydrate
5g daily. Increases strength, power, muscle mass. Most researched supplement ever.
Vitamin D
2000-5000 IU daily. Most people are deficient. Improves immunity and bone health.
Fish Oil
2-3g EPA/DHA daily. Reduces inflammation, improves heart health.
Protein Powder
Convenient but not necessary. Use if you struggle to hit protein targets with food.
Conclusion
Focus on these proven supplements. Skip the rest.
