5 Supplements That Aren’t a Waste of Money


Ryan Day Coaching

Most supplements are a waste of money.

There, I said it.

I, like most of you, have been fooled by the supplement industry many times.

I’ve wasted hundreds of dollars on supplements that did next to nothing for me. When I tried to rely on supplements to put on muscle and improve my health, the results were painstakingly slow.

Once I finally ditched all the supplements and focused on eating right, proper workout programming, and quality sleep, my results came on faster than ever before.

Expensive lesson to learn, but at least the lesson has been learned.

While most supplements are in fact a waste of money, some of them are actually worth your time and dollars. These supplements have been extensively researched and proven to offer real benefits when used correctly. Let’s dive in.

Protein Powders

If you struggle to meet your protein needs through whole foods alone, protein powders can be a convenient and effective solution. Whey protein, in particular, is an excellent choice for most people, as it’s quickly absorbed and contains all essential amino acids.

However, it’s crucial to choose a protein powder that agrees with your stomach. If you experience digestive issues with whey, consider alternatives like pea protein, bone broth protein, or collagen.

Creatine Monohydrate

Creatine is one of the most well-researched supplements in the world and for a good reason. It’s been shown to increase muscle mass, strength, cognition, and exercise performance, making it a staple for those looking to maximize their gains in the gym.

When it comes to creatine, stick with the basics – creatine monohydrate. Don’t fall for fancy marketing claims or expensive formulations. Creatine monohydrate is affordable, effective, and backed by science.


While it’s always best to get your nutrients from whole foods, a high-quality multivitamin can help fill in any gaps in your diet.

Look for a multivitamin that provides a broad spectrum of vitamins and minerals, including essential nutrients like vitamin D, magnesium, and zinc.

Just remember, a multivitamin is not a substitute for a healthy diet – it’s meant to complement it.

Omega-3 Fatty Acids

Omega-3s are essential fats that play a crucial role in heart health, brain function, and inflammation regulation. If you don’t consume fatty fish like salmon or mackerel regularly, you may benefit from supplementing with omega-3s.

Look for a fish oil or algae-based supplement that provides a high concentration of EPA and DHA, the two most important omega-3 fatty acids.


Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and bone health. Unfortunately, many people don’t get enough magnesium from their diet alone.

Supplementing with magnesium can help support overall health and well-being. Look for a magnesium supplement that’s easily absorbed, such as magnesium glycinate or magnesium citrate.

Diet is Still Important

It’s important to note that supplements should never be seen as a substitute for a balanced diet. While these five supplements can offer valuable benefits, they should only be used to fill specific nutritional gaps in your diet.

For example, if you’re consistently falling short on protein intake, adding a protein powder to your routine can help bridge that gap. However, if you’re already meeting your protein needs through whole foods, additional protein supplementation may not be necessary.

On the other hand, if you know that you aren’t getting enough of a specific vitamin or mineral (like Vitamin D), it may be worth considering a very specific vitamin or mineral supplement to fill that gap.

Creatine is an exception to this rule, as it can be REALLY challenging to consume enough creatine through diet alone. There just aren’t any foods out there that can give you the recommended amount of 5-10g of creatine daily.

Before starting any new supplement regimen, it’s always a good idea to consult with your physician to ensure it’s appropriate for your individual needs and goals.

With the right approach and proper supplementation, you can enhance your health, performance, and overall well-being.