I spent 10 years in the supplement and nutrition industry, and here’s the truth: most products are hype. But there are a handful of tried and true supplements that can actually support your results when your training, nutrition, and sleep are on point. 🥤 Protein Powder - Great way to hit your daily protein target. - Whey isolate: Best option if you’re not lactose intolerant. - Beef, egg, or vegan proteins: Great alternatives if dairy bothers you. - Remember: it’s just food in powdered form, not magic. ⚡ Creatine - One of the most researched supplements in history. - Improves strength, power, recovery, and even brain health. - 3–5g daily, anytime, consistency matters more than timing. 🍚 Glucose Disposal Agents (GDAs) - Help regulate blood sugar when eating carb-heavy meals. - Can improve nutrient partitioning and energy stability. - Not essential, but helpful for those who struggle with carb tolerance. 🌞 Vitamin D + K2 - Many people are deficient, especially if indoors most of the day. - Supports bone health, hormone balance, and immune function. - K2 helps D absorb properly and directs calcium where it belongs. 🧲 Zinc + Magnesium Glycinate - Critical for recovery, sleep quality, and hormone support. - Glycinate forms are gentler on digestion and absorb better. - Often lacking in modern diets. 🐟 Fish Oil (Omega-3s) - Supports heart health, reduces inflammation, aids recovery. - Look for high EPA/DHA content and third-party testing. 🥦 Greens Powders + Multivitamin Mix - Insurance policy for gaps in your diet. - Not a replacement for real fruits and veggies, but a backup. 🦠 Pre-, Pro-, and Post-Biotic Blends - Gut health is everything for digestion, immunity, and even mood. - Pre = food for your good bacteria. - Pro = the good bacteria themselves. - Post = the beneficial compounds your gut produces. - Together, they create a healthier microbiome. ✅ Final Word Supplements can give you a 5–10% edge when the basics are in place. Think of them as the icing on the cake, not the cake itself.