The supplement industry would love for you to believe you need a cabinet full of powders, pills, and potions to build an amazing body. You don’t.
I’ve been working out for over 30 years; I used to own nutrition stores, and I’ve tried just about every natural supplement imaginable. What I’ve learned is that supplements can absolutely help—but they’re there to supplement the work, not replace it. If your diet sucks, you’re not training consistently, you’re sleeping like crap, and you’re not taking care of yourself, save your money.
No supplement can outwork a bad lifestyle. Get your ass in the gym, eat right, sleep, hydrate, and be consistent. Then, once you’ve got those fundamentals handled, supplements can help you get a little more out of the work you’re already doing. And most importantly, do your own research and figure out what actually makes sense for you.
That said, a handful of supplements are worth the money if you’re trying to build muscle, get leaner, improve performance, support healthy hormone levels, and ultimately build a better body.
Supplements I Recommend That Are Worth the Money
- Protein powder is at the top of my list because getting enough protein every day can be tough, especially if you’re trying to build or preserve muscle. I personally shoot for around one gram of protein per pound of body weight, and protein powder makes hitting that target quick and convenient. But remember—it’s a supplement to real food, not a replacement.
- I’m also a big believer in omega-3 fatty acids. Your body and brain need healthy fats, and getting enough omega-3s while cutting back on crappy fats can be an important part of a healthy diet.
- Another supplement I use is psyllium husk, a source of soluble fiber. For me, it has helped with cholesterol, and because fiber helps keep you feeling full, it can also make staying within your calorie target easier.
- For hormone support, I take a testosterone-support formula. My testosterone was 833 the last time I had it checked, but I’m not claiming a supplement caused that number. I simply like the ingredients and have been taking the product for over a year. This is also where supplement quality matters—you need to know and trust the company making what you’re putting into your body.
- Then there’s creatine, which I think is one of the biggest no-brainers for guys who train. I started taking it consistently about a year ago, and I currently use a creatine product that also includes MBP for bone-health support. Building a better body as we get older isn’t simply about looking muscular—it’s about staying strong, capable, and healthy for as many years as possible.
- I’ve also been experimenting with Peak ATP to support workout energy and performance.
- For workout energy, I keep things incredibly simple: caffeine. I love black coffee before training because it gives me energy without needing some crazy pre-workout. But you need to use caffeine responsibly. More isn’t better, especially if you’re getting anxious, jittery, or screwing up your sleep.
- Another one I love is citrulline because it supports nitric oxide production and blood flow. For workouts, that means better pumps and vascularity—which, come on, is freaking awesome when you’re lean.
- I also group vitamin D, zinc, and magnesium together because they’re important micronutrients involved in things like hormone regulation, immune function, and overall health.
- Last is L-carnitine, which I’ve taken for years and like when I’m trying to get lean, especially with fasted cardio. But once again, none of these supplements magically burn fat, build muscle, or give you an amazing body while you sit on the couch. The foundation is always training, nutrition, sleep, hydration, and consistency.
