Supplements That Work (and the Ones That Are Scams): The Dossier

The supplement industry makes billions with a simple strategy: selling 5% science wrapped in 95% marketing. I've spent years auditing labels and studies. This is the dossier — unsponsored, unmerciful.

Tier 1: the proven (money well spent)

• Creatine monohydrate: the most-studied supplement in history. Strength, power, muscle volume. 3-5 g/day, forever.
• Whey/protein powder: not an anabolic, just practical food. Worth it for what it solves: the daily target.
• Caffeine: acute performance proven across hundreds of studies. 1.5-3 mg/lb.
• Creatine + caffeine + protein = 90% of everything supplements can do for you.

Tier 2: situational (they work, for some)

• Beta-alanine: efforts of 1-4 minutes (CrossFit, combat sports, long sets). For pure strength, irrelevant. The tingling isn't the effect — it's just tingling.
• Electrolytes: heavy sweat and long sessions. Otherwise, expensive water.
• Omega-3, vitamin D, magnesium: they correct real, common deficiencies — bloodwork first, supplement after. General health, not direct performance.

Tier 3: the usual scams

• BCAAs: if you hit your protein target, it's fruit-flavored colored money. The studies are merciless.
• "Fat burner" thermogenics: expensive caffeine with pepper and promises. The deficit burns fat; the burner burns your card.
• "Natural test boosters": tribulus, fenugreek and friends — years of studies, no meaningful testosterone increase in healthy humans.
• Glutamine for muscle: works for the gut in clinical contexts; for hypertrophy, the data says no.
• Collagen for muscle: incomplete protein — for tendons and skin the debate exists, for biceps it doesn't.

The dossier's rule

Before any purchase, ask: "does this solve a problem I actually have?" A supplement covers a specific gap — it doesn't replace food, sleep or the barbell. Whoever promises a shortcut is selling the rope for your financial hanging.