Supplements: what's worth considering — and what isn't

Supplements are the most over-sold part of fitness. Food, sleep and training do almost everything. A few supplements are genuinely useful in specific situations — and none of them should be started blindly.

Don't take any supplement without consultation. This is general information, not advice for you. Your coach reviews your situation first, and a basic blood test is the best starting point.

The ones with decent evidence

• Protein powder (whey, or plant/yeast protein for vegans): a convenient way to reach your protein target. Not necessary if food already gets you there.
• Creatine monohydrate: one of the most studied supplements for strength and muscle. Cheap and simple; make sure it's plain monohydrate from a reputable brand and drink enough water.
• Omega-3: useful if you eat little fish. Check that a product lists the actual EPA and DHA amount.
• Vitamin D: very common to be low in India despite the sun. Get it tested first — the dose for correcting a deficiency is very different from maintenance.
• Vitamin B12: worth checking for vegetarians and vegans.

Test first, supplement second

Iron, B12, vitamin D and thyroid markers can all quietly drag down energy and progress. A basic blood panel tells you what you actually need, instead of guessing.

Be sceptical of

• "Fat burners" and anything promising fast results.
• Proprietary blends that don't list the amounts.
• Buying something because of a discount code on a video.

What to check on a label

1. The active amount per serving (not just the front of the tub).
2. A third-party tested or batch-tested claim where available.
3. That it's not in a long list of stimulants if you're sensitive to caffeine, have a heart condition or sleep badly.

If you want help choosing, your coach will recommend specific options for you — not a list of affiliate links.