Everyone always wants to know what the best supplements are. You know, the ones that are actually safe and have REAL benefits.
This is probably why I am constantly asked about which supplements that are best for weight loss, or muscle gain, or supporting workout recovery, or for just overall health and function in general.
If you’re reading this, then you’re probably looking for those sames answers too. Well, good news. This article is going to provide them once and for all.
However, before I do, there are 2 very important facts I need to explain.
- First, the key to weight loss, muscle gain, or just improving your body or health in any way is a combination of a proper diet plan and a proper workout routine. The best supplements in the world won’t do a thing if you don’t get the important stuff right first.
- Second, I am extremely cautious about supplements and what I eat in general. I also don’t fall for idiotic lies and marketing bullshit. What this means is that the supplements I use and recommend all have 2 things in common. They are 100% safe, and they are scientifically proven to be effective and beneficial.
Having said all of that, let’s get to what you came here for. Here are my recommendations for the 5 best supplements…
1. Whey Protein Powder
I guess what I’m really recommending here are protein supplements in general (whey protein powder, casein powder, protein shakes and bars), but I’m singling out whey protein powder as my favorite of them all.
I’ve already explained the importance and benefits of eating enough protein each day in my article about the high protein diet. Basically, no matter what your goals are (muscle gain, weight loss, just being healthy), protein is always essential to every diet.
It plays a crucial role in the growth, repair or function of organs, bones, hair, skin, blood, and… oh yeah… MUSCLE! Quite simply, muscle can NOT be built (or even maintained) without eating a sufficient amount of protein on a daily basis. This makes it the single most important nutrient in the diet of anyone looking to gain any amount of muscle.
And for the people more interested in weight loss, consuming enough protein each day will help ensure the weight you lose is fat, NOT muscle. Protein also plays a key role in curbing your appetite and keeping you full, and will increase the amount of calories your body naturally burns.
For all of these reasons and more, protein supplements are one of the few types of supplements that are backed by proven science. Simply put, protein is extremely important and beneficial, and protein supplements are a quick, simple and convenient way to ensure you consume enough each day.
If you’re wondering why whey protein powder is my favorite of the bunch, look no further than my article about the best meal to eat after your workout. Whey protein is scientifically proven to be the best (and fastest digesting) protein source for that meal.
As for the best brand, I personally use and highly recommend Optimum Nutrition’s 100% Whey. It’s as high quality as it gets, and it’s the best tasting protein powder I’ve ever tried (seriously, some of the flavors taste like candy).
2. Fish Oil
This list of the best supplements isn’t in any specific order. But, if it was, fish oil would be #1 on the list. It’s one of the very few supplements I recommend to everyone, whether they workout or eat right or have any special goals in mind.
Why? Because besides having numerous benefits for both weight loss and muscle gain, it has more scientifically proven health benefits than any supplement in existence.
I recently wrote up a full guide to fish oil including what it does, how much to take, what the best brand is, and why it’s my personal favorite supplement. Read it here: Omega 3 Fish Oil Supplements
Creatine is one of the ONLY muscle gain supplements on the market that actually works. This isn’t just an opinion, either. It’s been one of the most studied supplements of the last decade, and the scientific proof is definitely there to back up its effectiveness.
Creatine is also the supplement I get the most questions about, which is why I have already written up a full guide explaining everything you need to know about it. What it is, what it does, if there are any side effects, how much to take and when to take it, and what the best brand is. Read it here: Creatine
Just like fish oil, a multivitamin is one of the few supplements that can (and maybe should) be taken by everyone, even if you have no interest at all in muscle gain or weight loss. The reason why is simple.
Multivitamins contain the essential vitamins and minerals the human body requires on a daily basis to keep us healthy and functioning at our best (which is where it indirectly helps with losing fat, building muscle, workout recovery, and so on).
I’ve also written a guide explaining all of the details about the purpose and benefits of multivitamins, including which multivitamin supplement is the best for men, which is the best for women, and why everyone should probably take one. Read it here: Multivitamin
L-Glutamine has some research showing that it may help with everything from protein synthesis, to immune function, to intestinal health, to workout recovery, to reducing muscle soreness.
Like most of the other supplements on this list, I’ve already written a full L-Glutamine article that gives a pretty good description of what it is, what it’s used for, and why it can be so useful. And yes, I give you my pick for the best brand, too. Read it here: L-Glutamine
Summing it all up…
Well folks, there you have it. Those are my picks for the 5 best supplements. Why those five? Because they are the ONLY five supplements that are safe and scientifically proven to be effective for muscle gain, weight loss, workout recovery or just your health in general.
Sure, there might be a few other useful ones (for example, Calcium and Vitamin D), but for the most part, whey protein powder (and protein supplements in general), fish oil, creatine, a multivitamin, and l-glutamine are the big ones.
About 95% of the other thousands of supplements on the market are some combination of over-hyped, useless, dangerous, or just flat out bullshit. Save your money.
These however are honestly the only 5 supplements I personally use, and they’re the 5 that I most often recommend.
***NEW*** Still have questions about supplements? Need help with any other aspect of your diet or workout? Well, after nearly 10 years of requests, the ultimate solution is finally here.
I call it The Ultimate Fat Loss & Muscle Building Guide, and in it I provide all of the answers, details and facts that make up the highly proven diet and workout system I’ve used to help countless men and women completely transform their bodies. Learn more here.