How to Choose the Best Fitness Supplements

The supplement industry is largely unregulated. That means anyone can slap a label on a bottle, make bold claims, and sell it to you without proving it works — or proving it’s safe.

At Dexter Tenison Fitness, we’ve spent years learning to separate quality supplements from expensive garbage. Here’s how you can do the same.

Look for Third-Party Testing

This is the single most important factor. Third-party testing means an independent lab has verified that:

• The product contains what the label says it contains
• It doesn’t contain harmful contaminants
• The doses match what’s listed

Certifications to trust:

• NSF Certified for Sport
• Informed Sport / Informed Choice
• USP Verified
• ConsumerLab approved

If a product doesn’t have third-party testing, you’re taking the company’s word for it. That’s not good enough.

Read the Ingredient Label

Avoid Proprietary Blends

A “proprietary blend” lists ingredients without individual doses. This means you have no idea how much of each ingredient you’re actually getting. Companies use proprietary blends to hide under-dosed formulas.

Check Active Ingredient Doses

Research tells us effective doses for common ingredients:

• Creatine: 5g daily
• Citrulline: 6-8g
• Beta-alanine: 3-6g
• Caffeine: 150-300mg

If a product lists these ingredients but doesn’t show amounts, it’s likely under-dosed.

Minimize Fillers and Artificial Ingredients

Some fillers are harmless (like silicon dioxide for anti-caking). But long ingredient lists full of artificial colors, flavors, and sweeteners should give you pause.

Budget Tips

Buy Single Ingredients

A tub of creatine monohydrate costs about $15 and lasts months. A pre-made “performance stack” with creatine plus ten other ingredients costs $60. Often you’re paying for marketing, not better ingredients.

Skip the Trends

Every year brings a new “breakthrough” ingredient. Most fade away within 18 months because they don’t actually work. Stick with supplements that have decades of research: protein, creatine, fish oil, caffeine.

Buy in Bulk for Staples

Protein powder, creatine, and fish oil are staples you’ll use consistently. Buying larger quantities saves money per serving.

The Dexter Tenison Fitness Checklist

Before buying any supplement, ask:

1. Is it third-party tested?
2. Are the ingredient doses transparent and adequate?
3. Does research support this ingredient for my goal?
4. Can I afford to take it consistently?

If the answer to all four is yes, buy it. If not, save your money and invest in better food instead.