The 5 Biggest Fitness Supplements You Should Know About
These five fitness supplements have the most research behind them. Here's what they do and whether you should be taking them.
The supplement industry generates billions of dollars annually, and most of those products are unnecessary. But a handful of supplements have decades of research supporting their effectiveness.
At Dexter Tenison Fitness, we keep our supplement recommendations simple and evidence-based. Here are the five fitness supplements that actually deserve your attention.
1. Protein Powder
What it does: Provides a convenient source of high-quality protein to support muscle repair, growth, and satiety.
Who needs it: Anyone struggling to hit their daily protein target (roughly 0.7-1g per pound of body weight) through food alone.
Best choice: Whey protein for fast absorption post-workout. Casein for slow release before bed. Plant-based blends for those avoiding dairy.
The truth: Protein powder is food in powder form. It’s not magic — it’s convenience.
2. Creatine Monohydrate
What it does: Increases your muscles’ capacity to produce energy during high-intensity exercise. Supports strength, power, and muscle growth.
Who needs it: Anyone focused on strength training or high-intensity workouts.
How to take it: 5 grams daily. No loading phase needed. Mix with water. Take consistently.
The truth: Creatine is the most researched supplement in fitness history. It works. It’s safe. It’s cheap.
3. Fish Oil (Omega-3s)
What it does: Reduces inflammation, supports joint health, aids recovery, and promotes heart health.
Who needs it: Virtually everyone who doesn’t eat fatty fish 2-3 times per week.
What to look for: At least 1-2 grams of combined EPA and DHA daily.
4. Multivitamin
What it does: Covers potential micronutrient gaps in your diet.
Who needs it: People with restricted diets, limited vegetable intake, or known deficiencies.
The truth: A multivitamin is an insurance policy, not a replacement for eating well. Get bloodwork done to identify actual deficiencies.
5. Pre-Workout
What it does: Provides energy, focus, and endurance for training sessions. Key ingredients include caffeine, beta-alanine, and citrulline.
Who needs it: People who train early morning or after long work days and need an energy boost.
Caution: Watch the caffeine content. Start with half a serving to assess tolerance.
The Dexter Tenison Fitness Take
These five supplements cover 95% of what most people need. At Dexter Tenison Fitness, we’d rather you spend your money on quality food and invest in just these essentials than buy a dozen products you don’t need.
Keep it simple. Keep it consistent. Let the results follow.
- supplements
- protein powder
- creatine
- fish oil
- multivitamin
- pre-workout