Supplements

Key takeaways

• ✓Only a small handful of supplements (creatine, vitamin D if deficient, protein powder) have strong, consistent evidence for most men.
• ✓Most 'testosterone booster' and proprietary blend products lack robust human evidence.
• ✓Third-party testing matters more in supplements than in almost any other product category, given weak regulation.
• ✓Blood work should guide supplementation for deficiencies, not assumption.
• ✓Always check for medication interactions with a doctor or pharmacist before starting a new supplement.

Where to start with supplements

1. 1Fix diet, sleep, and training first — supplements have a small effect relative to these fundamentals and can't compensate for getting them wrong.
2. 2Learn which few supplements have strong evidence for most men: creatine monohydrate, vitamin D (if deficient), and protein powder top the list.
3. 3Check for third-party testing (e.g. NSF Certified for Sport, Informed Sport) — supplement manufacturing is far less regulated than medication.
4. 4Get blood work before supplementing for a specific deficiency (vitamin D, iron, B12) rather than guessing.
5. 5Talk to a doctor or pharmacist before combining supplements with prescription medication — interactions are more common than most people expect.