Beginner's Guide to Supplements

Start Here: The Only Four That Matter

Most of the supplement aisle is marketing. These four have real evidence behind them — everything else is optional at best. Food, sleep, and consistent training still do 90% of the work.

• ✅ Protein powder — hit your daily protein target without living in the kitchen ($27–$65)
• ✅ Creatine monohydrate — the most-studied supplement in sports science, 5g every day ($14–$30)
• ✅ Vitamin D3 + K2 — most people are deficient and it is cheap insurance ($16–$22)
• ✅ A whole-food multivitamin — covers the gaps on imperfect eating days ($27–$38)
• ✅ Skip for now: fat burners, BCAAs, test boosters — save your money