What Supplements Are Actually Worth Taking? (S Tier to F Tier Ranking)
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Ever wonder which supplements are actually worth your money and which ones are just expensive pee?
Yeah, me too.
This is what Jaime and I discussed in our latest Deadlifts & Pizza episode.
We also dive into:
Working out in a cold garage. The bar and dumbbells feel like ice. Solutions and work arounds.
An amazing source of protein that gets overlooked
Tryptophan in turkey isn’t the reason you’re tired on Thanksgiving
Beet Juice
Chai tea
Ideas to get more steps in the winter
(Ranking the "Jewels" from the "Snake Oil")
Honestly, I'm not a huge supplement fan. A lot of them get shoved down our throats with promises that we "need" them to be healthy, fit, or whatever the latest wellness trend is selling. And honestly? Most of the time you're better off getting what you need from real, nutrient-dense whole foods. That's right. I said it.
But the thing is, there are some nutrients that are genuinely hard to get from food alone. And in those cases, a quality supplement can actually be useful instead of just another thing draining your bank account.
So today, I'm breaking down the supplement world and separating the snake oil from the jewels. We're ranking supplements from F Tier (Don't waste your money) all the way up to S Tier (Supreme).
Let's get into it.
Detox Powders - F Tier (Don't Waste Your Money)
What it is and what it's used for:
Detox powders are usually marketed as these little jars of liquid miracles, promising to 'flush out toxins,' 'reset your system,' or 'scrub your liver' like it’s a greasy casserole dish soaking in the sink.
They’ll pack them with charcoal, mysterious herbs, and enough promises to make a politician blush, all claiming to vacuum out the 'bad stuff' you’ve accumulated.
It sounds incredible, right? Like you can just hit a cosmic undo button on three decades of lifestyle choices with one scoop of gray sludge. But if it sounds too good to be true, it’s usually because it’s just expensive flavored dirt.
Unless you’ve actually swallowed a literal poison, your liver and kidneys are already doing that job for free, and they don’t need a $60 supplement to help them find the 'delete' key.
The pros:
If we have to hand out a participation trophy for 'The Pros,' here it is: some of these powders contain herbs like milk thistle that have been studied for liver support.
Does that mean this $60 jar of charcoal-flavored mystery dust is the key to longevity? Probably not.
It’s like buying a Ferrari because it comes with a nice keychain. You’re paying a massive premium for a tiny bit of benefit that you could probably get from, you know, eating an actual vegetable.
The cons:
Here's the thing about your body: it already has a built-in detox system. It's called your liver and kidneys. They're literally designed to filter out waste and toxins without any powder helping them along. Your liver doesn't need a special supplement to do its job. It's actually pretty good at it.
The problem with detox powder marketing is that it preys on the idea that your body is somehow "dirty" or full of junk that needs clearing out. But unless you're actually dealing with a specific toxin exposure or liver disease, your organs are handling the cleanup just fine. A detox powder isn't going to change that.
Plus, there's zero regulation on what goes into these things. One product might have some herbs. Another might be pure chalk. You really don't know what you're paying for, and there's no guarantee it's doing anything except lightening your wallet.
Who should take it / Who should avoid it:
Honestly? I'm going to be direct: nobody needs this. Not you, not your mom, and not your coworker who swears by it.
Why it's F Tier:
This is an F because detox powders are a waste of money. They prey on your insecurities that you're broken and need a supplement to fix you. You're not broken. You don't need to "detox" or "reset." You’re good.
The actual alternative:
If you really want to support your body's natural detoxification process, here's what actually works: eat a mostly whole food, nutrient-dense diet. Exercise. Drink water. Get sunshine.
That's it. That's the secret that nobody wants to hear because it's not flashy or fun to sell. But your liver, kidneys, and digestive system are way more interested in quality fuel and movement than they are in any powder. Real food provides the actual nutrients and compounds your body needs to function optimally. Exercise improves circulation and helps your body eliminate waste. Water keeps everything flowing. And sunshine? That's giving you vitamin D and supporting your overall health in ways that go way beyond "detoxing."
Do that instead, and your body and your bank account will thank you.
Greens Powders - F Tier (Just Eat Your Vegetables)
What it is and what it's used for:
Imagine taking a beautiful, crisp garden and running it through a woodchipper until it’s a pile of green sand. That’s a greens powder. The pitch is enticing: “Drink this green sludge and you can skip the produce aisle entirely!”
It’s marketed as a shortcut for the “I don't have time” crowd. A way to bypass the actual act of eating food in favor of a 30-second shot of swamp water.
It’s like trying to read a 500-page novel by only looking at the cliff notes; sure, you might get the gist of the plot, but you’re missing the actual substance that makes the story work
The pros:
I'll give them this: they do contain some nutrients. There are vitamins and minerals in there. If you're literally on a desert island with no access to food and someone hands you a greens powder, yeah, drink it. Something is better than nothing.
But that's about where the benefits stop.
The cons:
When you dehydrate and powder vegetables, you're processing them. You're removing them from their natural form. Some fiber might still be in there, but a lot of it gets lost in the process. And that matters because your digestion needs fiber. It feeds your gut bacteria, keeps things moving, and supports your overall health in ways that go way beyond just getting a few vitamins and minerals.
On top of that, when you eat a vegetable whole, all of the nutrients are intact and available to your body in the way they're naturally packaged. Your body evolved to digest whole foods. A fresh spinach salad has fiber, nutrients, water content, and structural integrity that all work together. A powdered version? That's a shadow of the original. Your digestive system has to work differently to extract what it can from a processed powder, and you're just not getting the same benefit.
And if we’re keeping it real (can you guess my age by that phrase?), most greens powders have a flavor profile best described as 'Early Autumn Mulch.' It’s that lovely mix of pulverized grass and artificial sweetener that leaves you wondering if you’re actually getting healthy or just being punished for your sins. This means most people either don't actually enjoy them or have to choke them down. If you hate drinking it, you're not going to stick with it anyway.
Who should take it / Who should avoid it:
Some people argue that greens powders make sense when you're traveling somewhere with limited access to vegetables. I get the logic. If you're truly stuck without options, something is better than nothing, right?
But the reality is, a greens powder isn't going to make a meaningful impact on your health if you're taking it for a few days while traveling. You might feel like you're doing something good, but the actual benefit is so minimal it's almost not worth mentioning. You're paying for peace of mind more than actual nutrition.
And let's be honest, in most places you travel, you have more access to real vegetables than you think. Even in remote areas, you can usually find a grocery store. You can pick up a simple salad, or find produce.
Skip the powder. If you can find real vegetables, great. If you genuinely can't for a few days? Your health isn't going to tank. You'll be fine. There's no need to waste money on something that's not going to move the needle anyway.
Why it's F Tier:
Greens powders get an F because they're a shortcut that doesn't actually work. You're paying for the illusion of eating healthy without doing the actual work of eating vegetables. And your body knows the difference.
There's no substitute for eating actual vegetables. Not a powder, not a capsule, not a juice cleanse. Your body evolved to digest whole foods, and that's what it does best.
The actual alternative:
Buy actual vegetables and eat them. Fresh, frozen, whatever. Just eat real food. Spinach, broccoli, carrots, peppers, whatever you actually like.
BCAAs - D Tier (Skip It Unless You Have a Specific Situation)
What it is and what it's used for:
BCAAs stand for Branched Chain Amino Acids. There are nine essential amino acids your body needs, and three of them are BCAAs: leucine, isoleucine, and valine. They're found naturally in protein-rich foods, especially meat and animal products.
The marketing pitch is that BCAAs are special. That if you take them, you'll preserve muscle, recover faster, and see better results from your workouts. They're often marketed to people who train fasted or want an extra edge during their training.
The pros:
BCAAs do exist in food. They are real compounds that your body uses. If you're in a very specific situation, they can be useful. That's really the only pro here.
The cons:
Here's where most people get this wrong: if you're already eating enough protein, you're already getting BCAAs. Complete proteins from real food give you all nine essential amino acids, including those three BCAAs. So unless you're protein-deficient, a BCAA supplement is redundant.
And if you're not eating enough protein? Then the solution isn't to supplement with BCAAs. You need to eat more actual protein. You need a complete amino acid profile, not just three of the nine essential ones. Taking BCAAs when you're already undernourished on protein is like trying to fix a car with a missing engine by adding premium oil. It's not addressing the actual problem.
Plus, if you're already meeting your daily protein requirements and you take BCAAs, you're just flushing money down the toilet. Your body can only absorb and use what it needs. The extra does nothing for you.
Who should take it / Who should avoid it:
Consider it if: You train fasted in the morning and looking for extra support. Honestly though, If you're in this situation, your best bet is to eat at least 30g of protein at breakfast. That's when your muscles will get what they need to recover and build.
Avoid it if: You eat enough protein. If you're hitting your daily protein needs through food, BCAAs are unnecessary.
Why it's D Tier:
BCAAs are a D because they have a narrow use case, and for most people are a waste of money. You’d be better off spending that money on a better pair of lifting shoes or, I don't know, an actual bag of groceries.
The actual alternative:
Get your daily protein from real food. Chicken, beef, fish, eggs, dairy, legumes. These are your friends. If you're struggling to hit your protein goals through food alone, a protein powder is a way better investment than BCAAs. Protein powder gives you a complete amino acid profile, not just three of them. It's more effective, and actually going to support your muscle building and recovery in a meaningful way.
Pre-Workout - High D Tier (Use Sparingly, If At All)
What it is and what it's used for:
Pre-workout supplements are typically powders or drinks loaded with caffeine, beta-alanine, creatine, and other stimulants designed to give you energy and boost performance before you hit the gym. The promise is that you'll feel more focused, stronger, and more motivated to crush your workout.
The pros:
There is actual research supporting caffeine's benefits for workout performance. Caffeine can increase alertness, reduce fatigue, and help you push a little harder in the gym. That's the one legitimate pro here.
Some pre-workouts also contain beta-alanine, which has research showing it can help with muscular endurance. Again, real science backing it up, but the effects are typically small.
The cons:
Most pre-workouts contain way too much caffeine. We're talking 300+ milligrams in a single serving. That's a lot, and for some people, it can be genuinely dangerous. If you have any history of heart palpitations, arrhythmias, or cardiovascular issues, high-stimulant pre-workouts are a risk you don't need to take.
Even if you don't have heart issues, excessive caffeine can make you jittery, anxious, and lead to a crash later.
The other issue is dependency. If you convince yourself that you need pre-workout to have a good workout, you've created a mental and physical reliance on it. You can work out without it. You've done it before. Pre-workout should be a tool, not a crutch.
Plus, many pre-workouts are expensive for what you're getting. If the main active ingredient is caffeine, why not just drink a cup of coffee for a fraction of the cost?
Who should take it / Who should avoid it:
Consider it if: You're a parent or someone with an extremely busy schedule and you occasionally feel like you genuinely cannot muster the energy to work out. In that case, a very small amount of pre-workout—think a quarter serving—could give you a little boost to get you moving. This is situational and occasional, not a daily thing.
Avoid it if: You’re trying to save money, and looking to make cuts in unnecessary supplements.
Avoid if: You workout in the afternoon or evening. Taking caffeine later in the day can affect your sleep, leading to needing more pre-workout 😆.
Avoid it if: You have any cardiovascular concerns or are sensitive to caffeine. The risk isn't worth the benefit.
Why it's High D Tier:
Pre-workout lands in the High D category because there's some legitimate benefit to caffeine, but for most people, it's overkill. You're paying for a lot of stuff you don't need, in doses that are way higher than necessary.
The actual alternative:
If you're dragging before a workout, look at the real culprits: Are you sleeping enough? Are you eating enough? Are you hydrated? These fundamentals matter way more than any supplement. A good night's sleep and a solid meal will do more for your performance than pre-workout ever will.
If you occasionally need a caffeine boost, coffee is your friend. It's cheap, effective, and you don't need a fancy label to make it work.
Probiotics - C Tier (Overhyped and Misunderstood)
What it is and what it's used for:
Probiotics are live bacteria supplements meant to replenish your gut microbiome. The idea is that you take them and they colonize your gut, improving digestion, immune function, and overall health. They're heavily marketed as a cure-all for digestive issues, bloating, and basically anything gut-related.
The pros:
There's real science behind gut health and the importance of a balanced microbiome. If you've just finished a course of antibiotics that wiped out your gut bacteria, taking probiotics to replenish isn't a bad idea. In that specific scenario, it makes sense.
Some people do report feeling better when they take probiotics—improved digestion, less bloating, better energy.
The cons:
Here's the problem: probiotics are overhyped and misunderstood. The biggest issue is that your stomach acid is incredibly strong. A lot of the bacteria in probiotic supplements don't survive the journey through your digestive tract. You're taking them, but a significant portion gets destroyed before it even reaches your gut. So the question becomes: how much are you actually absorbing?
The second issue is that you're taking a limited strain of bacteria. Everyone's gut microbiome is unique. You might be taking a probiotic that contains strains your gut doesn't actually need, while missing the strains that would actually help you. It's like throwing random seeds at a garden and hoping carrots grow.
And here's another thing: if you're constantly taking the same probiotic strain, you could be creating an imbalance in your gut bacteria. You're not naturally diversifying—you're repeatedly adding the same thing. That's not how a healthy, balanced gut works in nature.
Plus, probiotics are expensive for what you're getting, and the research is mixed on whether they actually deliver the benefits the marketing promises.
Who should take it / Who should avoid it:
Consider it if: You've just finished a round of antibiotics and want to help repopulate your gut bacteria. This is the one scenario where probiotics make the most sense.
Avoid it if: You're taking them "just in case" or because you saw an ad.
Avoid it if: You think a probiotic supplement will fix digestive issues on its own. If you have real gut problems, work with a healthcare provider to figure out what's actually going on.
Why it's C Tier:
Probiotics are a C because while they're not harmful, they're massively overhyped and most people don't need them. The marketing has convinced people that their gut is broken and only probiotics can fix it. That's not usually the case.
Prebiotics are way more important than probiotics in my opinion. Prebiotics are the fiber and compounds in food that feed your existing gut bacteria. That's what actually builds a healthy microbiome. If you're going to focus on gut health, focus on prebiotics first.
The actual alternative:
Instead of dropping money on probiotics, eat a variety of whole foods with plenty of fiber. Vegetables, fruits, legumes, whole grains are what feed your gut bacteria and create an environment where a diverse, balanced microbiome can thrive. This is what actually matters. You want to support the bacteria you already have, not try to introduce new strains that may or may not stick around.
If you want to get fancy, fermented foods like sauerkraut, kimchi, and yogurt have beneficial bacteria. But honestly? A diet rich in fiber and whole foods will do more for your gut health than any probiotic supplement ever will.
Multivitamins - C Tier (Solid Meh)
What it is and what it's used for:
A multivitamin is basically a blanket supplement containing a mix of vitamins and minerals. The pitch is that it covers all your bases. One pill gives you a little bit of everything, so you don't have to worry about deficiencies. It's marketed as health insurance in pill form.
The pros:
There's nothing inherently wrong with taking a multivitamin. You're not going to overdose on most vitamins, and there's no high risk of harm from a standard dose. If it makes you feel like you're doing something good for your health, that's fine.
If you eat a really restrictive diet, a multivitamin might actually help fill some gaps. Better than nothing.
The cons:
The problem is that a multivitamin is a blanket approach to something that should be individual. You're taking something that might contain nutrients you don't need while potentially missing the ones you actually do need. It's a shot in the dark.
And here's the thing about nutrients competing with each other: when you take a multivitamin without knowing your actual baseline, you could be creating imbalances. You're taking all these different things at ratios that work for some theoretical average person, but you're not average. Your body has unique needs.
Most people eating a whole food diet don't need a multivitamin. If you're getting adequate nutrition from real food, you're already covered. A multivitamin becomes expensive insurance for something you might not even need.
Who should take it / Who should avoid it:
Consider it if: You eat a very restrictive diet and genuinely struggle to get a variety of nutrients from food. In that case, filling some gaps might make sense.
Avoid it if: You eat a reasonably balanced diet with whole foods. You're probably getting what you need without a supplement.
Avoid it if: You have specific deficiencies. If you know you're low in something, take that specific nutrient instead of a shotgun approach with a multivitamin.
Why it's C Tier:
Multivitamins are a solid C because they're not going to hurt you, but they're also probably not doing much for you. They exist in that middle zone of "maybe helpful, probably unnecessary for most people."
If you want to take one because it makes you feel good, go ahead. But don't fool yourself into thinking it's replacing a solid diet. And if you're hoping a multivitamin is going to fix health issues or nutritional gaps, you'd be better off getting tested, figuring out what you actually need, and addressing it specifically.
The actual alternative:
Focus on eating a variety of whole foods. Get your vegetables, fruits, proteins, healthy fats, and whole grains in. That's where your nutrients come from. If you suspect you're deficient in something specific, get tested. Once you know what you actually need, you can supplement that specific nutrient instead of taking a blanket multivitamin.
Electrolytes - C Tier (Situational, But Not Essential for Most)
What it is and what it's used for:
Electrolytes are minerals—sodium, potassium, magnesium, and calcium—that help regulate hydration, muscle function, and nerve signals. When you sweat, you lose electrolytes. The marketing pitch is that you need to replace them with an electrolyte supplement to stay hydrated and perform optimally.
The pros:
The science behind electrolytes is solid. They do play an important role in hydration and muscle function. If you're deficient, supplementing can help.
They can be helpful on hot summer days when you’re consistently sweating, or during intense training sessions, to replenish the nutrients you’ve lost.
The cons:
The problem is that electrolytes are heavily over-promoted. Not everyone needs them. Most people eating a normal diet are already getting enough sodium—in fact, people typically consume too much salt. If you're not living in an extremely hot climate, sweating for hours every day, or eating an all whole foods diet, you probably don't need an electrolyte supplement.
They can cause health problems if you’re taking them and you don’t need to.
Who should take it / Who should avoid it:
Consider it if: You live in a hot climate, train intensely for extended periods, or notice you feel sluggish or foggy during or after workouts. Try it and see if you actually feel a difference. If you do, keep using it. If not, save your money.
Avoid it if: You eat a normal diet with regular meals and aren't sweating excessively. You're probably already getting the electrolytes you need from food.
Avoid it if: You're already consuming a lot of salt in your diet. Adding more electrolytes on top of that could push you into excessive sodium territory, which isn't healthy.
Why it's C Tier:
Electrolytes are a solid C because they have real benefits for the right person in the right situation, but they're massively over-marketed. Most people don't need them, even though the marketing makes you feel like you do.
I started adding electrolytes to my water before my workouts a couple of years ago, and honestly I noticed a difference when I started taking them. I don’t use a whole serving, but just what I need.
The key is listening to your body. If you try electrolytes and feel better, great—use them. If you don't notice a difference, you're probably fine without them. Don't let the marketing convince you that you need something you actually don't.
The actual alternative:
If you don't want to shell out money for an electrolyte powder, you can get these nutrients from real food. Coconut water is a solid option. It's naturally high in potassium and has some sodium. Add some fruit to a smoothie with yogurt or milk, and you're getting electrolytes plus protein and carbs. Bananas are great for potassium. Dairy products like cottage cheese have potassium, magnesium, calcium, and sodium. Even a simple snack like cheese and some fruit will give you electrolytes without the fancy powder.
Collagen - C Tier (Could Be Bumped to B, But Probably Not Necessary)
What it is and what it's used for:
Collagen is a protein found in connective tissues—your skin, hair, nails, joints, and bones. Collagen supplements come from sources like bone broth, bone, or fish skin, processed into a powder you can add to drinks or food. The marketing promise is that taking collagen will improve your skin, strengthen your hair and nails, and support joint health.
The pros:
Here's the thing, I actually notice a difference when I take collagen. My nails stop cracking and breaking, and my hair and skin look noticeably better. I don’t think I’m imagining it. Something is happening.
And I'm not alone. A lot of people swear by it for these same reasons. I think personal experience can be just as important, or sometimes even more important than current research.
The cons:
There's a lot of disagreement in the health and fitness space about whether collagen supplements actually work the way we think they do. Some people argue that when you consume collagen, your body has a hard time actually absorbing it, and you’re just wasting your money
Independent studies often find little to no benefit, while those showing benefits are frequently industry-funded.
Who should take it / Who should avoid it:
Consider it if: You notice a real difference. If you take it and your nails get stronger, your skin looks better, or your joints feel better, then it's probably working for you. That's what matters. Keep doing it.
Avoid it if: You’re limited in your supplement budget. There are better and more important supplements to pay attention to.
Avoid it if: You're taking it to hit your protein goals. Collagen isn't a complete protein—it's missing essential amino acids. If you need protein, get it from sources that give you the full amino acid profile.
Why it's C Tier:
I put it in C because there's legitimate debate about whether the supplement form actually delivers. Science doesn’t back all the claims, but I think it can be helpful and useful in certain situations.
I could even be convinced to bump it to B. Here's why: it's genuinely hard to get enough collagen from your diet without eating nose-to-tail. And if you're someone like me who notices real improvements like stronger nails, better skin and hair, then maybe it's worth it for you too.
The actual alternative:
Make bone broth. It's not hard. Simmer bones for 12-24 hours and you've got a collagen-rich liquid you can use in soups, stews, or just drink. You're getting collagen in a more natural form, plus all the other good stuff that comes with it. It's also cheaper long-term than buying collagen powder.
Also, eating foods that contain nutrients that help your body make collagen- vitamin C, Zinc, Copper, Vitamin A, and protein (amino acids glycine, proline, and hydroxyproline).
Lastly, antioxidants can be helpful in preventing collagen damage
Magnesium - B Tier (Helpful If You Need It, Risky If You Don't)
What it is and what it's used for:
Magnesium is a mineral involved in over 300 biochemical reactions in your body. It supports muscle function, energy production, sleep quality, and stress management. Somewhere around 66% of Americans are deficient in it, and when you supplement, you can feel the difference pretty quickly.
The pros:
If you're actually deficient or low in magnesium, supplementing can be genuinely helpful. You might sleep better, feel less anxious, or experience better muscle recovery. The benefits are real when you actually need it.
And here's the thing: a high percentage of people in developed nations are either deficient or getting insufficient amounts of magnesium. It's not uncommon. So if you're struggling with sleep, stress, or muscle tension, there's a decent chance magnesium could help you.
Magnesium is also relatively safe in moderate amounts. You're not going to overdose on it like you could with certain fat-soluble vitamins.
The cons:
Here's where people get into trouble: magnesium competes with other minerals for absorption. When you take a magnesium supplement without knowing if you actually need it, you can create an imbalance. You're potentially lowering your absorption of other nutrients your body needs.
Also, don’t assume more is better. Most magnesium supplements aren't extreme doses, which is good. But the principle still stands: taking something you don't need can create problems you didn't have before.
Who should take it / Who should avoid it:
Consider it if: You're experiencing poor sleep, muscle tightness, or you suspect you might be low or deficient. If you actually need it, the benefits can be noticeable. Getting a simple blood test can help you figure it out.
Avoid it if: You're taking it "just in case" or because you read about it online. If you don't know whether you need it, don't take it. You might be creating an imbalance without realizing it.
Avoid it if: You're already getting adequate magnesium from your diet.
Why it's B Tier:
Magnesium is a B because it can be incredibly helpful if you actually need it. And here's why it's all the way up in B: a high percentage of the population in developed nations is deficient or getting insufficient amounts. That's significant. If you're one of those people, supplementing could genuinely improve your sleep, stress levels, and recovery.
The catch is that you need to know if you actually need it. Magnesium competes with other minerals for absorption. If you take a supplement without knowing whether you're low, you can create an imbalance. That's why it's not an A or S—it requires some awareness and intention.
The actual alternative:
Get your magnesium from whole foods first. Now, it's not the easiest nutrient to get from food, but it's definitely possible. Dark leafy greens like spinach and kale are excellent sources. Nuts and seeds, especially almonds and pumpkin seeds, have good amounts. Whole grains, legumes, and even dark chocolate contain magnesium. If you're intentional about including these foods in your diet, you can get adequate amounts without a supplement.
Adaptogens - B Tier (Effective, But Optional)
What it is and what it's used for:
Adaptogens are a class of herbs and plants that help your body adapt to stress and maintain balance. Common ones include ashwagandha, rhodiola, ginseng, and maca. Each one has slightly different properties—ashwagandha can help calm anxiety and improve sleep, while rhodiola tends to boost energy and mental clarity. Others help with recovery, hormonal balance, or stress resilience.
The idea is that these plants help manage your cortisol levels and support your nervous system during stressful periods.
The pros:
There's solid research supporting adaptogens. They do have measurable benefits for stress management, recovery, and overall resilience. People take them and genuinely notice improvements in how they feel and perform.
The benefit is real, and they're generally safe with minimal side effects for most people.
The cons:
The main con is they're not necessary. You can manage stress, recover well, and perform in the gym without them. They're more of an optimization tool than a foundational need.
Some people also have individual reactions. What works great for one person might not work the same way for another, or might cause unwanted side effects.
Who should take it / Who should avoid it:
Consider it if: You're managing high stress, dealing with burnout, or looking to optimize your recovery. If you try an adaptogen and notice a positive difference, then you can keep using it.
Avoid it if: Your basics aren't dialed in first. If you're not sleeping enough, eating well, or managing your stress through other means, an adaptogen won't fix that. Get the fundamentals right first.
Avoid it if: You have sensitivities or bad reactions to specific adaptogens. Not everyone tolerates them equally.
Why it's B Tier:
Adaptogens are a B because there's legitimate research showing they work, and they're genuinely helpful for people who use them intentionally. But they're not essential. Think of them like the top of the pyramid. Once you've nailed down your sleep, nutrition, training, and basic stress management, adaptogens are a nice addition.
If you're curious and want to experiment, go for it. You might find one that makes a real difference in how you feel. But don't feel like you're missing out if you're not taking them. They're a tool for people who want to optimize, not a requirement for health.
The actual alternative:
If you're not interested in adaptogens, the real work happens in the fundamentals: getting quality sleep, eating nutrient-dense whole foods, managing stress through movement and breathing, and building recovery time into your schedule. These will have a bigger impact on your stress levels and resilience than any adaptogen. That said, if you're already doing those things well and want to experiment with adaptogens, they can be a nice addition to your routine.
Protein Powder - B Tier (Helpful, But Not Essential)
What it is and what it's used for:
Protein powder is a convenient way to add protein to your diet without cooking. You mix it with water, milk, or throw it in a smoothie, and boom—you've got protein. It comes in different forms: whey (if you do dairy), plant-based, casein, and various other options.
The pros:
If you're struggling to hit your daily protein goals through whole foods, protein powder is genuinely useful. It's convenient and versatile. It can be added to recipes, smoothies, oat meal yogurt- there’s so many options.
It’s a great way to get concentrated protein. Most protein foods come along with fats and/or carbs, while a protein powder is mostly just protein. This can help you hit your protein goals without adding extra calories.
It's also practical for busy people. Sometimes you don't have time to cook, and a protein shake is way better than skipping a meal or reaching for processed junk.
The cons:
Here's my thing: supplements should be supplements, not replacements. I see a lot of people who get obsessed with protein powder and start putting it in everything. They're relying on it instead of actually eating whole food. That's where the problem lies.
If you’re relying mostly on protein powder to hit your protein goals, then you’re missing out on all of the other nutrients and benefits that come along with eating steak, fish or chicken.
Who should take it / Who should avoid it:
Consider it if: You're struggling to hit your daily protein needs and whole foods aren't cutting it. If you need a scoop or less per day to bridge the gap, that's a legitimate use case. Go for it.
Avoid it if: You're already hitting your protein goals through food. You probably don't need it, and you'd be better off investing your money in quality whole foods.
Avoid it if: You're using it as a meal replacement instead of an actual meal. If you're skipping eating to drink protein shakes, that's not the move.
Why it's B Tier:
The only reason this isn’t in A tier is because protein is something that is easily found in your diet. A supplement is not necessary, but it can be genuinely helpful for the right situation. It's a tool that makes things easier, not something you need to be healthy or build muscle.
One of the first questions I get asked a lot of the times when someone is looking to get healthy, start lifting and change their diet is “What protein powder should I get.” This is focusing on the pebbles instead of the big rocks. Focus on eating as many whole foods as you can, and supplement when you need to.
The actual alternative:
Eat more whole food protein. Chicken, beef, fish, eggs, dairy, legumes—these should be your primary sources. They give you protein plus a ton of other nutrients your body actually needs.
Try out my FREE MACRO CALCULATOR, to figure out how much protein you actually need for your goals.
Vitamin D - A Tier (Highly Recommended)
What it is and what it's used for:
Vitamin D is a fat-soluble vitamin that your body produces when your skin is exposed to sunlight. It's crucial for bone health, immune function, mood regulation, and a ton of other processes. You can also get it from fatty fish, egg yolks, and some fortified foods, but it's hard to get enough from food alone.
The pros:
Vitamin D deficiency is incredibly common, especially in people who don't live in sunny climates or spend a lot of time indoors. Most people are deficient or getting insufficient amounts.
The research on vitamin D is strong. It supports bone health, immune function, mood, and reduces inflammation. If you're deficient, supplementing can genuinely improve how you feel and your overall health.
It's also safe. You're not going to overdose on reasonable doses of vitamin D, and it's relatively cheap.
The cons:
The main con is that you can get vitamin D from the sun and from fatty fish. So technically, if you lived somewhere sunny and ate fish regularly, you might not need a supplement.
But here's the reality: most people don't go outside nearly as much as they used to. And when they do, they're slathering on sunscreen to protect themselves from skin cancer. Which is smart for skin health, but it also blocks your body's ability to produce vitamin D.
So while it's possible to get enough from sun and food, it's not realistic for most people.
Who should take it / Who should avoid it:
Consider it if: You live anywhere that doesn't get consistent sunlight year-round. If you're not in a warm, sunny climate, you should probably supplement vitamin D.
Consider it if: You spend most of your day indoors. Most of us do, so this is probably you.
Avoid it if: You're getting regular sun exposure and eating fatty fish multiple times a week. But again, most people aren't doing that.
Why it's A Tier:
I put it in A because almost everybody could benefit from vitamin D supplementation. It's not S because you can technically get it from the sun and from food. But realistically, most people are deficient and would benefit from supplementing.
Vitamin D is one of those where I'm like, yeah, you should probably take this. It's cheap, it's safe, and the likelihood that you're deficient is pretty high.
The actual alternative:
Get consistent sun exposure and eat fatty fish like salmon, mackerel, and herring multiple times a week. Spend 15-30 minutes in the sun a few times a week without sunscreen (not in the middle of the day when UV is strongest). But if you live somewhere cold or don't have regular sun access, or if you're someone who works indoors all day, a vitamin D supplement is a smart move.
Fish Oil / Omega-3s - S Tier (Supreme)
What it is and what it's used for:
Fish oil supplements are concentrated doses of omega-3 fatty acids, primarily EPA and DHA. These are found in fatty fish like salmon, mackerel, sardines, and herring. Omega-3s support heart health, brain function, reduce inflammation, and have a ton of other benefits backed by solid research.
The pros:
Almost everybody could take omega-3s and see positive benefits. The research on omega-3s is strong. They help with inflammation, support cardiovascular health, improve brain function, and the list goes on.
Most people eating a standard Western diet are getting way too many omega-6 and omega-9 fatty acids and not nearly enough omega-3s. Even if you eat fish a few times a week, you're probably still in the wrong ratio. Our diet is just so skewed toward inflammatory fats that it's hard to balance it out without supplementing.
The other huge pro: omega-3s are basically risk-free. Unlike some supplements where you can take too much and create problems, omega-3s are safe at reasonable doses. You're not going to harm yourself by taking them.
The cons:
Honestly? I don't have a big con here. The main argument would be that ideally you'd get omega-3s from eating fish. If you ate fatty fish three times a week, you'd probably be getting enough. But most people don't do that. Life gets busy, people don't like fish, whatever the reason—it's not happening for most of us.
So supplementing makes sense.
Who should take it / Who should avoid it:
Consider it if: You're pretty much anyone eating a standard diet. Unless you're regularly eating fatty fish multiple times a week, you could benefit from an omega-3 supplement. Your heart, brain, and overall inflammation levels will thank you.
Avoid it if: You're taking blood thinners or have a bleeding disorder. In that case, talk to your doctor first because omega-3s can have mild blood-thinning effects.
Avoid if: You already eat fish multiple days per week and you have a good omega-3 to omega-6 ratio
Why it's S Tier:
I gave omega-3s an S because this is one of the few supplements where almost everybody can see positive benefits. It's hard to get enough from food alone, it's safe, and the research backing it is solid.
This is the supplement where I'm like, yeah, you should probably take this. Unlike a lot of other supplements that are situational or optional, omega-3s are something most people are actually low in and would genuinely benefit from.
The actual alternative:
Eat fatty fish three times a week. Salmon, mackerel, sardines, herring—these are your best sources. If you can commit to that, you might not need a supplement. But if you're like most people and that's not realistic, an omega-3 supplement is a smart investment in your health.
Creatine - S Tier (Supreme)
What it is and what it's used for:
Creatine is a compound found naturally in your muscles that helps produce energy during intense exercise. Creatine supplements provide extra creatine that your body can use for strength, power, and muscle building. It's one of the most researched supplements out there, and the research is incredibly solid.
The pros:
Creatine is legitimately one of the best supplements you can take. The benefits are proven: it increases strength, supports muscle growth, improves power output, and helps with recovery.
But here's what's even cooler: the cognitive benefits are significant. If you’re someone who care about health span and healthy aging, creatine has shown benefits for brain health, memory, and mental performance. This isn't just about getting bigger muscles. It's about supporting your brain as you age.
It’s a relatively inexpensive supplement and has a ton of research backing it’s efficacy and safety.
And it's very hard to get enough creatine from your diet. Even if you eat a lot of meat, you're probably not getting adequate amounts naturally. You'd need to eat red meat and fatty fish constantly to get what you get from a creatine supplement. So this is one of those situations where supplementing actually makes sense because it's difficult to get enough from food alone.
The cons:
Honestly? I can't think of a real con here. Creatine is safe, well-researched, and effective. Some people get a little water retention when they first start taking it, but that's it.
Who should take it / Who should avoid it:
Consider it if: You're pretty much anybody. Seriously. Whether you're training hard or not, creatine can support your strength, muscle, and brain health. Everyone should consider taking it.
Avoid it if: You notice negative effects from it. Some people get gastrointestinal issues. If that’s you I’d start with a low dose and work your way up.
Why it's S Tier:
I gave creatine an S because the research is overwhelming. It works. It's safe. It supports both muscle building and brain health. And it's hard to get enough from food alone, which is exactly what supplements are supposed to do—fill the gap when whole foods can't.
I think everyone should take creatine. Not because you need it to be healthy, but because the benefits are proven and the risk is minimal. It's one of the few supplements I'm genuinely confident recommending to almost anyone.
The actual alternative:
Eat a ton of red meat and fatty fish. Like, a lot. If you can commit to eating red meat and fish multiple times a day every single day, you might get enough creatine from food. But realistically? That's not sustainable for most people. A creatine supplement is cheaper, easier, and gives you consistent dosing. Take the supplement.
Big Take Away
If you made it all the way to the end, you probably noticed the theme here. Whole foods win. Getting nutrients from actual food is almost always your best bet because they come packaged with a lot of other good stuff and they are usually way cheaper.
That said, the way most people eat now makes some nutrients harder to get, so supplementation can make sense in certain cases. The supplements I ranked higher are the ones that are tougher to get from food and actually offer meaningful benefits.
Life is already expensive enough. I don’t want you throwing money at things that do nothing except slowly drain your bank account. If this article helped you confidently cut a few things out or gave you peace of mind that you don’t need a cabinet full of powders and pills, then it did its job.
Supplements are never going to outwork the basics. Consistent training, eating enough protein, real food, and decent sleep will do more for your health and body than any pill ever could.
If you want help dialing in one of those big rocks, tryout my Free Macro Calculator. It’ll give you a clear starting point so you can stop guessing and stop spending money on stuff you don’t actually need.
