Walk down the aisle of any supplement shop and you’ll see hundreds of bottles promising better results. It’s no wonder so many people — especially gym-goers in midlife — feel overwhelmed. The truth is, most supplements are unnecessary when you already have a solid nutrition foundation.
Real food will always be your number one tool. But, for some, the right supplements can fill gaps and support long-term health.
What Actually Works
- Protein Powder. Think of this as a convenient protein source, not a miracle. It helps hit daily protein goals when food alone isn’t enough.
- Creatine. Backed by decades of research, creatine supports strength, muscle maintenance, and even brain health. Safe and effective for both men and women of all ages.
- Omega-3 Fatty Acids. If you don’t eat fish regularly, omega-3s can support heart, joint, and brain health.
- Vitamin D. Crucial for bone and immune health, especially if you live in a low-sunlight climate.
What to Skip
- Fat burners
- “Testosterone boosters”
- Detox teas or cleanses
- Anything with exaggerated claims and no research to back it
How to Decide
Ask yourself: Am I covering the basics first? If your diet is consistent, you’re hydrating, and you’re training well, then consider adding evidence-backed supplements. Otherwise, you’re better off fixing your habits before spending on powders and pills.
Bottom Line
Supplements are tools, not shortcuts. Start with real food, then strategically add what’s proven to work. That’s how you build sustainable results without wasting money.
👉 For nutrition consultations and counseling, contact fitnessbyjacelyn@gmail.com.
