Supplements 101 — what's worth it and what isn't

You're tired, you train a lot/eat poorly, or you simply want to be even healthier/fitter. And that's why supplements are big business. But what's real and what isn't?

Here are recommendations on what's worth spending money on and what's just empty promises.

Vitamin D is probably the most useful supplement in our climate. During the winter months, the sun is too weak for the skin to produce sufficient amounts, so deficiency is very common. Supplementation is justified especially from October to April, although taking it every day won't hurt either. The recommended dose is 4,000 IU daily, and don't worry — you won't overdose.

Creatine monohydrate is one of the best-studied supplements overall. Alongside strength training, it helps increase strength and muscle mass; it is safe and very effective. The recommended dose is 5–10 g daily. Don't worry — it will raise your blood creatinine, but that doesn't mean kidney damage, simply a larger amount of creatine in the body.

Whey protein isn't magic, but practical food. It makes sense when getting enough protein through meals is difficult, but it offers nothing more than eggs, meat or fish. Still, as part of a healthy snack (a protein shake) with berries, you know you've done something good for your body that day. There is no recommended dose.

Omega-3 fatty acids may be the most underrated supplement. There is growing evidence of benefits for general health and especially blood vessels. Even if you eat fish, treat yourself to this more expensive but useful supplement.

What's not worth the money: Multivitamins in healthy people have not been shown to extend life or prevent heart disease and cancer. High doses of antioxidants can even be harmful — beta-carotene actually increased lung cancer risk in smokers. Fat burners, detox products and slimming teas lack evidence of effectiveness, and some contain undeclared substances. BCAA amino acids are unnecessary if you get enough protein, and the evidence for collagen in most indications is weak.

Just pay attention: Supplements are not controlled as strictly as medicines, so their contents may not always match the label. Buy from reliable companies, and not the cheapest options.