Why You’re Wasting Money on Supplements You Don’t Need (And What to Do Instead)

Alright, let’s talk about something that’s probably going to ruffle a few feathers: Most people are straight-up wasting money on supplements they don’t need. I see it all the time, people blowing hundreds of dollars a month on fancy bottles with flashy labels, thinking they’re going to get jacked just because some influencer swears by them.

Hate to break it to you, but if your training and diet suck, no supplement in the world is going to save you. Before you throw your hard-earned cash at the latest magic powder, let’s break down what supplements actually do, and more importantly, what they don’t do.

Supplements Are Just That, SUPPLEMENTS

The supplement industry is a multi-billion-dollar beast ($151.9 billion globally as of 2021, per Grand View Research). Why? Because they sell the dream of easy results. But here’s the truth: supplements exist to supplement a solid training and nutrition plan, not replace them. If your diet is trash and you train inconsistently, no amount of creatine or protein powder is going to fix that.

What Actually Works (Backed by Science)

Most supplements are marketing fluff, but a handful have real, solid research behind them. Here’s what actually delivers:

1. Protein Powder – If you struggle to hit your daily protein intake, a quality whey or plant-based protein can help. But if you’re already eating enough protein from whole foods, you don’t need it. (Phillips, S. M., et al., 2016, The American Journal of Clinical Nutrition)
2. Creatine Monohydrate – The most researched and effective supplement for strength and muscle growth. Period. (Kreider, R. B., et al., 2017, Journal of the International Society of Sports Nutrition)
3. Caffeine – A cheap and effective pre-workout. It enhances performance, but more isn’t always better. (Goldstein, E. R., et al., 2010, Journal of the International Society of Sports Nutrition)
4. Vitamin D & Omega-3s – Useful if you’re deficient, but again, get blood work done before assuming you need them. (Holick, M. F., 2007, The New England Journal of Medicine)

What’s a Waste of Money?

• BCAAs – If you eat enough protein, you don’t need them. They’re just overpriced Kool-Aid. (Wolfe, R. R., 2017, Journal of the International Society of Sports Nutrition)
• Testosterone Boosters – The vast majority do nothing meaningful. (Clemesha, M., et al., 2022, The World Journal of Men’s Health)
• Fat Burners – Most are just caffeine and stimulants with no real fat-burning magic. (Jeukendrup, A. E., & Randell, R., 2011, Obesity Reviews)

The Bottom Line

Before you spend money on a supplement, ask yourself: Do I actually need this, or am I just falling for marketing? The best thing you can do is focus on proper nutrition, structured training, and recovery. If you’re not dialed in there, supplements aren’t going to fix your problems.

Save your money, do the basics right, and if you do decide to use supplements, stick to the ones that actually work. Otherwise, you’re just donating your paycheck to the supplement industry’s marketing department.