If you're training hard and eating well, you might wonder if supplements can help you get better results. The truth? Most supplements are unnecessary if your diet is solid. But a few are backed by research and can support strength, recovery, and overall health.
Here are five worth considering:
Creatine is the most researched supplement in the fitness world. It helps improve strength, increase power output, and support muscle growth.
Your muscles rely on ATP for quick bursts of energy—think sprinting or lifting heavy. Creatine helps your body regenerate ATP faster, so you can train harder and recover better. It’s also great for brain health, with studies showing benefits for memory and mental fatigue.
How to take it: 5g per day, every day. No need to "load" or cycle off. Just mix it with water or your protein shake.
Vitamin D is essential for bone strength, hormone function, and immune health. But if you live in a place with long winters or spend most of your time indoors, you’re probably not getting enough from sunlight.
That’s where K2 comes in. It helps direct calcium into your bones rather than letting it build up in your arteries, which can reduce the risk of heart problems. Low Vitamin D can lead to fatigue, weak bones, and a sluggish immune system.
How to take it: 2,000-5,000 IU of Vitamin D3 with 100-200 mcg of K2 per day. Take it with food (especially fat) for better absorption.
Magnesium plays a role in over 300 functions in your body, including muscle recovery, relaxation, and sleep. If you deal with muscle cramps, poor sleep, or high stress, you might be low on magnesium.
Most people don’t get enough from food alone since modern diets are low in magnesium-rich sources like leafy greens and nuts.
How to take it: Magnesium glycinate (or citrate if you struggle with constipation) is the best form. Take 200-400 mg before bed to help with relaxation and recovery.
Protein powder isn’t a magic muscle builder, but it makes hitting your daily protein goal a lot easier. If you’re lifting weights, trying to lose fat, or just want to stay strong as you age, you need enough protein.
If you’re struggling to get enough from whole foods like meat, eggs, and dairy, a high-quality protein powder can help. Whey protein is a great option because it absorbs quickly and contains all the essential amino acids your muscles need. Plant-based proteins work too but often need to be mixed with other sources for a complete amino acid profile.
How to take it: Aim for 0.7-1g of protein per pound of body weight per day. If you fall short from food, add a scoop of protein powder to a shake or meal.
Fish oil is packed with omega-3 fatty acids, which help reduce inflammation, support heart health, and improve joint function. If you don’t eat fatty fish (like salmon or sardines) a few times a week, supplementing with fish oil can help fill the gap.
Omega-3s also support brain health and may help with mood, focus, and recovery from intense training.
How to take it: Look for a high-quality fish oil supplement with at least 1,000-2,000 mg of combined EPA and DHA per day. Store it in the fridge to keep it fresh.
Not necessarily. A solid diet should always come first. But if you want to maximize your results in the gym, recover faster, and feel better overall, these supplements can help.
Want to dial in your nutrition and training? At Hardbat Athletics in Newark, Delaware, we help busy adults make fitness a non-negotiable part of their lives. Book a No-Sweat Intro with one of our coaches and get a plan tailored to your goals.
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