Walk into any health store or browse fitness websites, and you’ll be bombarded with hundreds of supplements promising fat loss, muscle gain, more energy, or better performance. The supplement industry is massive, and while some products can be useful, many are overhyped, overpriced, and unnecessary. So, what’s actually worth taking, and what’s just clever marketing? Let’s break it down.
Supplements That Are Actually Worth Considering
1. Protein Powder – If you struggle to hit your daily protein intake through food alone, a good quality protein powder (whey, casein, or plant-based) can help. It’s not essential, but it’s a convenient way to get extra protein, especially after workouts.
2. Creatine Monohydrate – One of the most researched and effective supplements out there. It helps improve strength, power, and muscle endurance while also aiding recovery. Plus, it’s cheap and safe. Stick with basic creatine monohydrate—fancy versions aren’t any better.
3. Vitamin D – If you live in the UK or don’t get much sun exposure, supplementing with vitamin D can help support bone health, immune function, and overall energy levels.
4. Omega-3 (Fish Oil or Algae-Based) – Supports heart health, brain function, and joint health. Most people don’t get enough omega-3 from their diet, so this one can be useful.
5. Electrolytes – If you sweat a lot during workouts or do endurance training, electrolytes (like sodium, potassium, and magnesium) can help maintain hydration and prevent cramps. You don’t need fancy sports drinks—just adding a pinch of salt to water can do the trick.
Supplements That Are Overhyped (or Just Useless)
1. Fat Burners – Most are just caffeine-loaded stimulants that temporarily increase heart rate but don’t actually burn fat. Fat loss comes from a calorie deficit, not pills.
2. BCAAs (Branched-Chain Amino Acids) – If you’re getting enough protein from food or shakes, BCAAs are pointless. They’re heavily marketed but not necessary for most people.
3. Testosterone Boosters – Most “natural” test boosters have little to no effect unless you have a diagnosed deficiency. If it worked as well as steroids, it would be illegal.
4. Pre-Workout (Expensive Ones) – Most pre-workouts are just caffeine with a fancy label. If you need an energy boost before training, a cup of coffee works just as well (and costs much less).
5. Detox Teas and Cleanses – Your liver and kidneys naturally detox your body. These products are just expensive laxatives that can cause dehydration and digestive issues.
The Bottom Line
Supplements should only “supplement” a good diet and training routine—they won’t fix poor eating habits or lack of effort in the gym. If you’re going to spend money on supplements, stick to the basics and avoid getting sucked into marketing gimmicks.
At Welwyn Fitness, we focus on real training, real food, and real results. If you want honest advice on nutrition and fitness without the BS, we’re here to help.
