How to Pick the Right Supplements (Without Wasting Your Money)
- Zack Quaderer
- Oct 19
- 2 min read
Updated: Oct 21
The Truth About Supplements
The health and fitness industry is flooded with "miracle cure" supplement ads claiming to be the missing link to your health and fitness goals. So which ones are legit, and which ones are just marketing? To be honest, I've fallen for some of those claims too. The marketing is really good. Company's spend a lot of time and money learning what your pain points are and how to target the emotions behind them, it's almost unfair. But let's take try and remove that emotional draw and take a logical approach.
Supplements Should Fill Gaps, Not Replace Habits
Supplements are meant to fill deficits in your diet and lifestyle, not to fix everything overnight.
Many people start taking new supplements because a video or influencer told them it's the "secret" to better health. But what's really happening is your insecurities are being targeted to make a sale.
In reality, most people don't need many supplements, and I rarely recommend more than a few unless we've looked deeper into your symptoms or bloodwork.
So... What Should You Take?
The best approach is to get bloodwork done to identify what your body actually needs. If that's not an option, here's my short list of supplements I commonly recommend:
Protein:Â Most people under-eat protein. A supplement can help fill that gap.
Creatine Monohydrate: The most widely studied supplement, improves performance, strength, and even cognitive health.
Multivitamin:Â Helpful if your diet lacks variety of whole foods.
Fish Oil:Â Powerful anti-inflammatory benefits and supports heart and joint health.
Vitamin D: Especially important if you live a cold or low sun climate.
Magnesium: Many people are deficit. Supports recovery, sleep, and muscle function.
How to Choose Quality Supplements
If your supplements are cheap, the quality probably is too. Always choose reputable brands and introduce one new supplement at a time then wait 1-2 weeks to see how your body responds. If you don't feel any difference, you likely don't need it.
Things to look for in a supplement brand:
Third-party testing
High-quality sourcing
Climate-controlled storage practices
Scientifically backed dosing
The Bottom Line
Supplements are not mandatory.
Your first goal should always be to get what you need from real food.
But when you need to fill in the cracks, choose wisely, prioritize quality, and avoid the hype.