Supplements I Take and Why They Help Me Stay Fit

I get asked about supplements constantly. Every week someone at the gym or a new client at Dexter Tenison Fitness wants to know what pills and powders I take. So here it is — the honest truth about what I personally use, why I use it, and what I think you should know before you spend a dime on supplements.

Food First, Always

Let me be clear right up front: no supplement will ever replace real food. If your diet is garbage, no amount of pills will fix it. I have seen people spend hundreds of dollars a month on supplements while eating fast food three times a day. That is like putting premium gas in a car with a blown engine. Get your nutrition right first, then we can talk about supplements.

What I Actually Take

A Quality Multivitamin

Even with a solid diet, it is hard to hit every micronutrient every single day. I take a multivitamin as an insurance policy to cover any gaps. Nothing fancy — just a well-reviewed brand with good absorption. Think of it as your nutritional safety net.

Fish Oil

Fish oil is one of the few supplements with serious research behind it. I take it daily for joint health, heart health, and recovery. As a trainer who puts my body through heavy workouts six days a week, keeping my joints healthy is not optional. If you are training hard, your joints will thank you for adding fish oil.

Whey Protein Powder

I use protein powder for convenience, not magic. After a workout when I do not have time to cook a full meal, a protein shake gets quality protein into my system fast. I mix it with water or blend it with fruit and oats. It is a tool, not a replacement for whole food meals.

Creatine Monohydrate

Creatine is the most studied supplement in fitness history, and the research is clear — it works. It helps with strength, power output, and muscle recovery. I use plain creatine monohydrate, five grams a day mixed into my post-workout shake. No loading phase, no fancy formulas. Simple and effective.

What I Do Not Take

I stay away from fat burners, testosterone boosters, and anything with a label that makes promises too good to be true. The supplement industry is full of overpriced junk with flashy marketing and zero science. Save your money.

The Bottom Line

At Dexter Tenison Fitness, I teach my clients that supplements are the last five percent of the equation. Training, nutrition, sleep, and consistency are the other ninety-five percent. Get those dialed in first. If you want to add a few basics like the ones I mentioned above, go for it. But do not let supplement companies convince you that a powder is the shortcut to the body you want. There are no shortcuts — just hard work and smart choices.