TrueDose.

A Nutrition & Lifestyle Blog

By Nathan Ramos

Deep Dive: Supplements


Updated: January 24, 2026

You’re standing in a supplement store or scrolling online. Hundreds of options. Bold claims on every label. “Clinically proven.” “Maximum strength.” “Proprietary blend.”

You have no idea what half the ingredients do. You don’t know if the doses matter. You’re not sure if you even need it.

This guide breaks down everything you need to know: how to read labels, what side effects to expect, and when (if ever) you should actually take each supplement.

Let’s make this simple.

My goal isn’t to tell you what to buy. It’s to teach you how to evaluate supplements for yourself—so when you’re ready to buy, you’ll know exactly what you’re looking for because you understand it, not because someone convinced you.

Again, I’m a biology student, not a doctor. What I’m sharing here comes from published research, clinical studies, and common user reports—but everyone’s body is different. So please form your own trusted opinions with these findings.

How to Read a Supplement Label

Serving Size

This tells you how much you need to take to get the listed amounts.

Watch out: Some brands list nutrients per serving, but a “serving” is 2-3 capsules. You might think you’re getting 500mg, but that’s only if you take 3 pills.

✓ Always check: How many capsules/scoops = 1 serving

Active Ingredients

These are what actually DO something in your body.

✓ Look for specific amounts (e.g., “Creatine Monohydrate: 5g”)
✗ Red flag: “Proprietary Blend: 500mg” with no breakdown

If they won’t tell you exact amounts, they’re hiding something.

Proprietary Blends (The Biggest Scam)

A “proprietary blend” lists multiple ingredients under one total amount.

Example: “Performance Blend: 2000mg (Creatine, Beta-Alanine, Taurine, Caffeine)”

The problem: You don’t know how much of EACH ingredient you’re getting.
Could be 1900mg caffeine and 100mg of everything else. Or vice versa.

My rule: Try to avoid proprietary blends.

Source: transparentlabs

“Other Ingredients” Section

This is fillers, binders, and additives.

Common ones:

  • Magnesium stearate (flow agent – harmless)
  • Silicon dioxide (anti-caking – harmless)
  • Artificial colors/flavors (unnecessary but not dangerous)
  • Maltodextrin (filler/sweetener – adds carbs)

✓ These are usually fine
✗ Watch for allergens if you’re sensitive

% Daily Value

This is based on a 2,000-calorie diet for an average adult.

For vitamins/minerals: Useful guideline
For performance ingredients (creatine, caffeine): Meaningless

Don’t stress about hitting 100% DV on everything. It’s a rough guide, not gospel.

Third-Party Testing Seals

Look for:

These mean an independent lab tested the product to verify:

  1. What’s on the label is actually in the bottle
  2. No banned substances
  3. No contaminants

Not required, but adds credibility.

Common Side Effects by Supplements

Every supplement affects people differently. Here’s what’s normal, what’s not, and what to do about it.

This is my interpretation of the research, not medical advice. Your experience may differ.

Quick Refrence: Supplement Side Effect Severity

Minimal Side Effects (Generally Very Safe):

  • Creatine
  • Protein powder (if not lactose intolerant)
  • Omega-3s
  • Vitamin D
  • L-Theanine
  • Electrolytes (at normal doses)
  • Collagen
  • Citrulline

Moderate Side Effects (Use Carefully):

  • Caffeine (dose-dependent)
  • Pre-workout blends (stimulant content)
  • Beta-Alanine (harmless tingling but uncomfortable for some)
  • Magnesium (can cause digestive issues)
  • Melatonin (can cause grogginess)

Higher Risk (Monitor Closely):

  • Fat burners (often overstimulating)
  • ZMA (B6 toxicity risk with long-term high doses)
  • Ashwagandha (affects hormones, thyroid)
  • Glucosamine (shellfish allergy, blood sugar concerns)

Creatine

A naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise.

Normal Side Effects:

  • Slight water retention (1-2 lbs weight gain in first week)
  • Increased thirst
  • Mild stomach discomfort if taken on empty stomach

Not Normal (Stop taking it):

  • Severe cramping
  • Persistent diarrhea
  • Kidney pain (rare, usually pre-existing condition)

How to Minimize:

  • Take with food
  • Stay hydrated (drink more water)
  • Split dose if stomach sensitive (2.5g twice daily)

My Take: Creatine is one of the most researched, safest supplements. If you experience side effects, it’s usually dosing or hydration related, not the creatine itself.

Caffeine (Pre-Workout, Energy Drinks)

A natural stimulant found in coffee, tea, and cocoa that acts on the central nervous system.

Normal Side Effects:

  • Increased energy/alertness
  • Slight jitters (especially if sensitive)
  • Increased heart rate
  • Need to pee more (diuretic)

Not Normal (Stop or reduce dose):

  • Racing heart/palpitations
  • Severe anxiety/panic
  • Dizziness
  • Insomnia (if taken too late)

How to Minimize:

  • Start with low dose (100mg) and assess tolerance
  • Not recommended to take after 2 PM (affects sleep)
  • Not recommended to combine multiple caffeine sources (coffee + pre-workout = too much)
  • Cycle off periodically (prevent tolerance)

My Take: Caffeine works, but people underestimate how much they’re actually consuming. One energy drink + pre-workout + coffee = 400-600mg. That’s too much for most people.

Beta-Alanine (The “Itch”)

A non-essential amino acid that increases muscle carnosine levels, acting as an intracellular buffer against lactic acid buildup to improve exercise endurance and delay fatigue.

Normal Side Effects:

  • Tingling/flushing sensation (paresthesia) – especially face, neck, hands
  • Harmless but can be uncomfortable

Not Normal:

  • This one doesn’t really have serious side effects

How to Minimize:

  • Split dose if in concentrated servings (1.6g twice daily instead of 3.2g once)
  • Take with food
  • Lower dose if tingling bothers you

My Take: The tingling is weird but harmless. If you hate it, skip beta-alanine. It helps with endurance but isn’t essential.

Protein Powder

A convenient, concentrated source of protein derived from milk (whey, casein), plants (pea, rice, soy), or other sources.

Normal Side Effects (Commonly Reported):

  • Mild bloating or gas (especially with whey or lactose intolerance)
  • Increased bowel movements
  • Slight stomach discomfort if consumed in large amounts
  • Acne breakouts (some people, particularly with whey protein)

Not Normal (Consult a doctor):

  • Severe allergic reaction (rash, swelling, difficulty breathing)
  • Persistent digestive distress
  • Unexplained kidney issues (rare, usually pre-existing condition)

How to Minimize:

  • Start with smaller servings (half scoop) and increase gradually
  • Try different types (whey isolate vs concentrate, plant-based alternatives)
  • Take with food or blend into smoothies
  • Stay hydrated
  • If lactose intolerant, choose isolate or plant-based options

My Take: Protein powder is generally safe and well-tolerated. Research shows it’s an effective, convenient protein source. Most side effects are digestive and related to lactose sensitivity or consuming too much too quickly. Quality matters—cheaper brands often have more fillers that cause bloating.

Electrolyte Supplements (Sodium, Potassium, Magnesium)

Minerals that carry an electrical charge and are essential for hydration, muscle function, and nerve signaling.

Normal Side Effects (Commonly Reported):

  • Mild stomach upset (especially potassium on empty stomach)
  • Increased thirst
  • More frequent urination
  • Loose stools (from magnesium or excessive electrolytes)

Not Normal (Consult a doctor):

  • Severe diarrhea
  • Heart palpitations or irregular heartbeat (hyperkalemia from too much potassium)
  • Muscle weakness
  • Confusion or dizziness

How to Minimize:

  • Use during/after intense exercise or sweating
  • Don’t mega-dose (follow serving recommendations)
  • Drink adequate water with electrolytes
  • If you have kidney issues, consult doctor before supplementing potassium
  • Choose balanced formulas (not just straight potassium)

My Take: Research shows electrolytes are important for hydration, particularly during intense exercise, heat exposure, or sauna use (relevant to you!). Most people eating a normal diet get enough sodium, but athletes who sweat heavily may benefit from supplementation during/after training. Potassium and magnesium are often lower in typical diets, so adding these around workouts can help with hydration and muscle function. However, more isn’t always better—balance matters. If you’re using the sauna 3x/week and training hard, adding electrolytes post-workout or post-sauna makes sense.

BCAAs (Branched-Chain Amino Acids)

Three essential amino acids (leucine, isoleucine, valine) that make up about 35% of muscle protein.

Normal Side Effects (Commonly Reported):

  • Mild nausea (especially on empty stomach)
  • Headache (in some users)
  • Fatigue (paradoxically, in high doses)
  • Coordination issues (rare, very high doses)

Not Normal (Consult a doctor):

  • Severe nausea or vomiting
  • Persistent headaches
  • Symptoms of serotonin imbalance (if taking with certain medications)
  • Liver problems (rare, usually with excessive long-term use)

How to Minimize:

  • Take with food or during workout (not empty stomach)
  • Start with lower dose (5g) before increasing
  • Don’t exceed recommended serving
  • Avoid if you have branched-chain ketoaciduria (rare genetic condition)

My Take: BCAAs are generally safe, but research shows most people don’t need them if they’re eating adequate protein (0.8-1g per lb bodyweight). The side effects are typically mild and dose-related. If you eat enough protein from whole foods or protein powder, you’re already getting BCAAs—supplementing extra is usually redundant.

Pre-Workout Blends

Multi-ingredient supplements designed to boost energy, focus, and performance before training. Typically contain caffeine, beta-alanine, citrulline, creatine, and various other ingredients.

Normal Side Effects (Commonly Reported):

  • Jitters/shakiness (from caffeine)
  • Tingling sensation (from beta-alanine)
  • Increased heart rate
  • Energy crash after effect wears off
  • Difficulty sleeping if taken too late
  • Frequent urination (diuretic effect)
  • Mild nausea (especially on empty stomach)

Not Normal (Consult a doctor):

  • Racing heart/heart palpitations
  • Severe anxiety or panic attacks
  • Chest pain or tightness
  • Severe headaches
  • Allergic reactions to ingredients

How to Minimize:

  • Start with half serving to assess tolerance
  • Don’t take after 2 PM (affects sleep)
  • Take with small meal or snack
  • Check total caffeine intake (don’t stack with coffee/energy drinks)
  • Stay very hydrated
  • Read the label—avoid proprietary blends where you don’t know exact doses

My Take: Pre-workouts are a generally considered a performance enhancement formula typically combinations of caffeine, beta-alanine, creatine, and various other ingredients. Research shows the main active ingredients (caffeine, creatine) work, but pre-workout blends often contain excessive caffeine (300-400mg) plus stimulants, which causes side effects. Most people would do better with just caffeine (100-200mg) and creatine separately. The side effects come from overstimulation, not from any single “dangerous” ingredient.

Fat Burners

Supplements marketed to increase metabolism, suppress appetite, or enhance fat oxidation. Often contain caffeine, green tea extract, and various other stimulants or compounds.

Normal Side Effects (Commonly Reported):

  • Jitters/anxiety (high caffeine content)
  • Increased heart rate
  • Sweating
  • Insomnia
  • Digestive upset
  • Headaches
  • Irritability

Not Normal (Consult a doctor):

  • Rapid or irregular heartbeat
  • Severe anxiety or panic
  • Chest pain
  • Severe gastrointestinal distress
  • Signs of liver damage (rare but serious)

How to Minimize:

  • Honestly? I wouldn’t take them. Most are overpriced caffeine pills with unproven additives.
  • If you insist: Start with smallest dose, monitor heart rate, avoid if you have cardiovascular issues
  • Don’t combine with other stimulants

My Take: Research on most fat burner ingredients is weak or nonexistent. The ones that “work” typically just contain high doses of caffeine, which suppresses appetite and slightly increases metabolism however you can get that from coffee for much cheaper. Many contain proprietary blends with undisclosed stimulant amounts, which is why side effects are common and unpredictable. Fat loss comes from calorie deficit and training consistency, not pills. Save your money.

Multivitamins

A combination supplement containing multiple vitamins and minerals in one pill or serving.

Normal Side Effects (Commonly Reported):

  • Nausea (especially on empty stomach)
  • Upset stomach
  • Bright yellow urine (from B vitamins—harmless)
  • Constipation (from iron in some formulations)
  • Unpleasant aftertaste or burps

Not Normal (Consult a doctor):

  • Severe stomach pain
  • Allergic reactions
  • Symptoms of vitamin toxicity (headaches, dizziness from excessive fat-soluble vitamins A, D, E, K)

How to Minimize:

  • Take with food (significantly reduces nausea)
  • Take in morning or with largest meal
  • Choose quality brands (cheaper ones often use poorly absorbed forms)
  • Don’t mega-dose—more isn’t better
  • Consider splitting dose (half in AM, half in PM)

My Take: Research on multivitamins is mixed—they fill nutritional gaps but aren’t magic pills for health. Most people eating a varied diet don’t need them. The side effects are usually mild and related to taking them on an empty stomach or low-quality formulations with poorly absorbed minerals (like iron). Its generally good to get bloodwork to identify actual deficiencies rather than blindly taking these.

Omega-3s (Fish Oil)

Essential fatty acids (EPA and DHA) primarily found in fatty fish. Supplemental forms are typically derived from fish oil or algae.

Normal Side Effects (Commonly Reported):

  • Fishy aftertaste or burps
  • Mild nausea
  • Loose stools or diarrhea (high doses)
  • Bad breath
  • Slight blood thinning effect (not dangerous at normal doses)

Not Normal (Consult a doctor):

  • Severe gastrointestinal distress
  • Bleeding issues (especially if on blood thinners)
  • Allergic reaction (if allergic to fish)

How to Minimize:

  • Take with meals (reduces fishy burps)
  • Freeze capsules (slows digestion, reduces aftertaste)
  • Choose quality brands (molecular distillation removes contaminants)
  • Start with lower dose (1g EPA/DHA) and increase gradually
  • If vegetarian/vegan, use algae-based omega-3s

My Take: Research strongly supports omega-3s for heart health, brain function, and inflammation. Side effects are generally mild and manageable. The “fishy burp” issue is real but fixable with quality products and proper timing. Most people don’t get enough omega-3s from diet alone, so supplementation makes sense for many. Just make sure you’re buying quality fish oil (check for third-party testing for mercury/contaminants).

Vitamin D

A fat-soluble vitamin that your body can produce when skin is exposed to sunlight. Also found in limited foods like fatty fish and fortified dairy.

Normal Side Effects (At Appropriate Doses):

  • Generally very well-tolerated
  • Minimal side effects at recommended doses (1000-4000 IU daily)

Not Normal (Usually from excessive dosing – Consult a doctor):

  • Nausea or vomiting
  • Weakness or fatigue
  • Frequent urination
  • Kidney problems
  • Hypercalcemia (too much calcium in blood from excessive vitamin D)

How to Minimize:

  • Don’t mega-dose without medical supervision
  • Take with fat-containing meal (vitamin D is fat-soluble, improves absorption)
  • Get bloodwork to determine actual need
  • Stick to 1000-4000 IU daily unless doctor recommends higher dose
  • Monitor if taking very high doses (10,000+ IU)

My Take: Research shows most people are deficient in vitamin D, especially those living in northern climates or spending little time outdoors. It’s one of the few supplements where deficiency is common and supplementation makes clear sense. Side effects are rare at normal doses—they only occur with excessive supplementation (typically 10,000+ IU daily for extended periods). Get your levels tested, then supplement accordingly.

Magnesium

An essential mineral involved in over 300 enzymatic reactions in the body, including muscle and nerve function, energy production, and bone health.

Normal Side Effects (Commonly Reported):

  • Loose stools or diarrhea (especially magnesium oxide or citrate)
  • Mild stomach upset
  • Drowsiness (which is why some take it before bed)

Not Normal (Consult a doctor):

  • Severe diarrhea
  • Irregular heartbeat
  • Difficulty breathing
  • Severe drowsiness or weakness
  • Symptoms of magnesium toxicity (rare, usually from mega-dosing)

How to Minimize:

  • Start with lower dose (200mg) and increase gradually
  • Choose forms less likely to cause diarrhea (magnesium glycinate > magnesium oxide)
  • Take with food
  • Split dose (half AM, half PM)
  • If taking for sleep, take 30-60 minutes before bed

My Take: Research shows magnesium deficiency is relatively common, and supplementation can help with sleep quality, muscle function, and stress management. The main side effect (diarrhea) is dose-dependent and form-dependent. Magnesium glycinate is generally better tolerated than oxide or citrate. If you get diarrhea, it is suggested to lower the dose or switch forms. Just don’t exceed 400mg daily from supplements without medical guidance. This can cause hypermagnesemia

Ashwagandha

An adaptogenic herb used in traditional Ayurvedic medicine, derived from the root of the Withania Somnifera plant.

Normal Side Effects (Commonly Reported):

  • Drowsiness or sedation (especially at higher doses)
  • Mild stomach upset
  • Diarrhea (some users)
  • Headache (uncommon)

Not Normal (Consult a doctor):

  • Severe gastrointestinal distress
  • Thyroid issues (ashwagandha can affect thyroid hormones)
  • Liver problems (rare but reported in some cases)
  • Allergic reactions

How to Minimize:

  • Start with lower dose (300mg) and assess tolerance
  • Take with food
  • Take in evening if it makes you drowsy
  • Don’t exceed 600mg daily without medical guidance
  • Avoid if pregnant, breastfeeding, or have thyroid conditions without doctor approval
  • Don’t combine with sedatives or thyroid medications without consulting doctor

My Take: Research shows ashwagandha is effective for stress and anxiety reduction with relatively few side effects. Studies indicate it’s generally well-tolerated at standard doses (300-500mg daily). The drowsiness some people experience can actually be beneficial if taken before bed. However, because it affects cortisol and potentially thyroid hormones, anyone with endocrine issues should consult a doctor first. Quality matters—look for KSM-66 or Sensoril extracts, which are research-ba

L-Theanine

An amino acid naturally found in tea leaves (particularly green tea) that promotes relaxation without drowsiness.

Normal Side Effects (Commonly Reported):

  • Mild drowsiness or relaxation (especially at higher doses)
  • Headache (uncommon, usually at very high doses)
  • Dizziness (rare)

Not Normal (Consult a doctor):

  • Severe drowsiness or sedation
  • Persistent headaches
  • Interactions with blood pressure medications

How to Minimize:

  • Start with lower dose (100mg)
  • Take with caffeine for synergistic effect (reduces jitters from caffeine)
  • Don’t combine with sedatives or sleep aids without doctor approval
  • Take in evening if it makes you drowsy

My Take: Research shows L-theanine is well-tolerated and effective for promoting calm focus without sedation. It’s particularly popular when combined with caffeine (coffee + L-theanine) for smooth, focused energy without jitters. Studies show it increases alpha brain waves associated with relaxed alertness. Side effects are rare and typically only occur at very high doses (>400mg). Most people find 100-200mg optimal.

Caffeine Pills/Tablets

Caffeine pills are concentrated, 100–200mg, oral stimulants designed to increase alertness, reduce fatigue, and boost athletic performance. 

Normal Side Effects (Commonly Reported):

  • Jitters or shakiness
  • Increased heart rate
  • Anxiety or nervousness
  • Insomnia (if taken too late)
  • Frequent urination (diuretic effect)
  • Upset stomach (especially on empty stomach)
  • Dependence with regular use

Not Normal (Consult a doctor):

  • Heart palpitations or irregular heartbeat
  • Severe anxiety or panic attacks
  • Chest pain
  • Severe headaches
  • Extreme agitation

How to Minimize:

  • Start with low dose (100mg) and assess tolerance
  • Don’t take after 2 PM (disrupts sleep)
  • Take with food to reduce stomach upset
  • Stay hydrated (caffeine is a diuretic)
  • Cycle off periodically (1 week off every 8-12 weeks) to prevent tolerance
  • Don’t exceed 400mg daily from all sources (pills + coffee + pre-workout)

My Take: Caffeine is one of the most researched and effective performance enhancers available. Studies consistently show it improves alertness, endurance, and strength performance. However, it’s easy to overconsume when combining pills with coffee and pre-workout. The side effects are dose-dependent and predictable. Tolerance develops quickly with daily use, so strategic use (not daily) is often more effective. Pills are more concentrated than coffee, so it’s easier to overdo it.

Melatonin

A hormone naturally produced by your pineal gland that regulates your sleep-wake cycle (circadian rhythm).

Normal Side Effects (Commonly Reported):

  • Drowsiness (intended effect, but can linger into morning)
  • Vivid dreams or nightmares
  • Grogginess upon waking (especially with higher doses)
  • Headache
  • Dizziness

Not Normal (Consult a doctor):

  • Severe next-day drowsiness
  • Depression or mood changes
  • Confusion or disorientation
  • Interactions with medications (blood thinners, diabetes meds, immunosuppressants)

How to Minimize:

  • Use lowest effective dose (0.5-1mg, not 5-10mg like many products)
  • Take 30-60 minutes before bed
  • Don’t use nightly (can disrupt natural melatonin production)
  • Use for short-term sleep issues (jet lag, shift work), not chronic insomnia
  • Avoid driving or operating machinery after taking

My Take: Research shows melatonin is effective for regulating sleep-wake cycles, particularly for jet lag or shift work. However, most supplements are massively overdosed—5-10mg when research shows 0.5-3mg is optimal. Higher doses don’t work better and often cause more side effects (grogginess, vivid dreams). It’s not a knockout sleep aid; it signals your body it’s time to sleep. For chronic sleep issues, addressing sleep hygiene, stress, and lifestyle is more effective than nightly melatonin use.

ZMA (Zinc, Magnesium, Vitamin B6)

A combination supplement containing zinc monomethionine/aspartate, magnesium aspartate, and vitamin B6.

Normal Side Effects (Commonly Reported):

  • Extremely vivid dreams (from the B6 and magnesium combination)
  • Mild nausea (if taken on empty stomach)
  • Stomach upset

Not Normal (Consult a doctor):

  • Severe nausea or vomiting
  • Nerve damage symptoms (from excessive B6 over time)
  • Copper deficiency symptoms (from too much zinc long-term)

How to Minimize:

  • Take on empty stomach 30-60 min before bed (as recommended)
  • If nausea occurs, take with small snack
  • Don’t exceed recommended dose (zinc toxicity risk)
  • Consider separate zinc and magnesium if vivid dreams are disruptive
  • Cycle off periodically or get bloodwork to check zinc/copper balance

My Take: Research on ZMA for testosterone or performance is mixed—early marketing claims were overstated. However, if you’re deficient in zinc or magnesium (common in athletes who sweat a lot), supplementation makes sense. The vivid dreams are real and well-documented, likely from the B6 and magnesium affecting neurotransmitters. Not everyone experiences this, but it’s common enough to note. If you’re eating adequate zinc (red meat, oysters) and taking magnesium separately, you probably don’t need ZMA specifically.

Glucosamine & Chondroitin (Joint Support)

Compounds naturally found in cartilage. Glucosamine is typically derived from shellfish shells; chondroitin from animal cartilage.

Normal Side Effects (Commonly Reported):

  • Upset stomach or nausea
  • Heartburn
  • Diarrhea or constipation
  • Drowsiness (uncommon)
  • Skin reactions (rare)

Not Normal (Consult a doctor):

  • Severe allergic reaction (especially if shellfish allergy—glucosamine is derived from shellfish)
  • Blood sugar changes (if diabetic)
  • Interactions with blood thinners (chondroitin may increase bleeding risk)

How to Minimize:

  • Take with food
  • Start with lower dose and increase gradually
  • Avoid if shellfish allergy (glucosamine source)
  • Monitor blood sugar if diabetic
  • Consult doctor if on blood thinners

My Take: Research on glucosamine and chondroitin for joint health is mixed. Some studies show modest benefits for osteoarthritis, others show minimal effect beyond placebo. They’re generally safe with few side effects, but results take 2-3 months to appear (if they appear at all). For preventative joint health in younger athletes, evidence is weak. Focusing on proper training technique, adequate recovery, and anti-inflammatory nutrition may be more effective. If you have existing joint issues, worth trying for 3 months to assess personal response.

Collagen Peptides

Hydrolyzed (broken down) collagen protein derived from animal connective tissue (typically bovine or marine sources).

Normal Side Effects (Commonly Reported):

  • Mild digestive upset
  • Unpleasant taste (if unflavored)
  • Feelings of fullness
  • Rarely: calcium buildup concerns (theoretical, not proven)

Not Normal (Consult a doctor):

  • Severe allergic reaction
  • Persistent digestive issues
  • Hypercalcemia symptoms (rare)

How to Minimize:

  • Start with smaller dose (5-10g) before going to 20g
  • Mix into smoothies or coffee to mask taste
  • Take with food if stomach sensitive
  • Choose hydrolyzed collagen (better absorption)

My Take: Research on collagen for skin, joints, and connective tissue is growing but still emerging. Some studies show benefits for skin elasticity and joint comfort, particularly in older adults or those with joint issues. For young, healthy individuals, evidence is weaker. Your body breaks down collagen into amino acids (mainly glycine, proline, hydroxyproline) which it can also make from other protein sources. However, if you don’t eat much collagen-rich foods (bone broth, skin-on chicken, etc.), supplementation may provide these specific amino acids. Generally very safe with minimal side effects.

Citrulline / Citrulline Malate

An amino acid that occurs naturally in watermelon. Supplemental forms include L-citrulline (pure citrulline) or citrulline malate (citrulline bound to malic acid).

Normal Side Effects (Commonly Reported):

  • Mild stomach upset (especially on empty stomach)
  • Temporary increase in bowel movements
  • Slight changes in blood pressure (typically lowering, which is generally positive)
  • Mild nausea (at very high doses)

Not Normal (Consult a doctor):

  • Severe gastrointestinal distress or diarrhea
  • Significant blood pressure changes (if on BP medication)
  • Dizziness or lightheadedness
  • Severe headache

How to Minimize:

  • Start with lower dose (4-6g) before increasing to full 6-8g
  • Take 30-60 min before workout for optimal blood flow during training
  • Stay well hydrated
  • Take with small snack or food if stomach sensitive
  • Monitor blood pressure if you have hypertension or take blood pressure medications
  • L-Citrulline may be gentler on stomach than citrulline malate for some people

My Take: Research consistently shows citrulline is effective for improving blood flow, enhancing muscle pumps, reducing fatigue, and boosting endurance performance. It’s actually more effective than taking arginine directly because citrulline converts to arginine in the kidneys and bypasses first-pass metabolism in the liver (better absorption and sustained elevation). Studies typically use 6-8g doses of L-citrulline or 8-10g of citrulline malate. Side effects are minimal and usually only occur at very high doses or when taken on an empty stomach. The malic acid in citrulline malate may provide additional benefits for energy production, though pure L-citrulline works well too. If you’re looking for improved pumps, better endurance in the gym, or reduced muscle soreness, this is one of the better-researched and more effective supplements.

When to Actually Take Supplements

Now that you understand how to read labels and what side effects to expect, the bigger question remains: Do you even need this supplement? Here’s my honest breakdown of which supplements are worth your money, which are situational, and which you should probably skip entirely.

These recommendations are based on research, not relationships with brands. I don’t make money from recommending Brand A over Brand B—I care that you get a quality product at a fair price, regardless of where you buy it.

The Tier System

Tier 1: Actually Worth Taking (For Most People)

These have strong research backing and fill common nutritional gaps or provide clear performance benefits

Creatine

  • Who needs it: Anyone training for strength, power, or muscle growth
  • When to take: Daily, 5g, timing doesn’t matter
  • Why it works: Decades of research show it improves strength, power, and muscle growth
  • My take: One of the few supplements that consistently delivers results. If you lift weights regularly, take creatine. It’s cheap, safe, and effective.

Protein Powder

  • Who needs it: People struggling to hit protein goals through whole foods
  • When to take: Whenever convenient (post-workout is fine but not magic)
  • Why it works: Convenient, concentrated protein source
  • My take: Not necessary if you eat enough meat/eggs/dairy/legumes. But if you’re busy, vegetarian, or need 150g+ protein daily, it’s incredibly helpful. I use it occasionally when pressed for time.

Vitamin D (if deficient)

  • Who needs it: Most people, especially those with limited sun exposure
  • When to take: Daily with a fat-containing meal
  • Why it works: Most people are deficient; supports immune function, bone health, mood
  • My take: Get bloodwork first. If you’re low, supplement. If you’re fine, save your money. I take 2,000 IU daily because my bloodwork showed deficiency.

Caffeine (used strategically)

  • Who needs it: People wanting acute energy/focus for training or demanding tasks
  • When to take: Pre-workout or when you need alertness (not after 2 PM)
  • Why it works: Proven stimulant with clear performance benefits
  • My take: Works, but don’t become dependent. I use 100-200mg pre-workout on heavy training days only, not daily.

Omega-3s (if not eating fatty fish regularly)

  • Who needs it: People not eating 2-3 servings of fatty fish weekly
  • When to take: Daily with meals
  • Why it works: Supports heart health, brain function, reduces inflammation
  • My take: Most people don’t eat enough fish. If you’re eating salmon/sardines regularly, skip it. Otherwise, 1-2g EPA/DHA daily makes sense.

Tier 2: Situational (Depends on your goals)

These work for specific situations or populations, but aren’t universally necessary.

Magnesium

  • Who might need it: People with poor sleep, muscle cramps, or high stress
  • When to take: Evening (30-60 min before bed)
  • Why it might work: Many people are mildly deficient; helps with sleep and muscle relaxation
  • My take: If you struggle with sleep or get frequent muscle cramps, try magnesium glycinate (200-400mg) before bed for a month. If it helps, keep taking it. If not, skip it. I take it occasionally for sleep quality.

Ashwagandha

  • Who might need it: People dealing with chronic stress or anxiety
  • When to take: Daily, consistent dosing (300-500mg)
  • Why it might work: Reduces cortisol, improves stress response
  • My take: Actually works for stress management based on research. Not a magic cure, but helpful for anxious people. Worth trying for 6-8 weeks if stress is impacting your life.

Citrulline

  • Who might need it: People wanting better pumps, endurance, or blood flow during training
  • When to take: 30-60 min pre-workout (6-8g)
  • Why it might work: Improves blood flow, reduces fatigue, enhances endurance
  • My take: Works well for gym performance. Not essential, but if you train hard and want better pumps or endurance, it’s one of the better-researched pre-workout ingredients.

Beta-Alanine

  • Who might need it: Endurance athletes or high-rep training focused people
  • When to take: Daily (benefits build over time, not acute)
  • Why it might work: Buffers lactic acid, helps with muscular endurance
  • My take: Helpful for specific training styles (15+ rep ranges, CrossFit-style workouts). Not essential for strength training. The tingling is harmless but annoying for some.

L-Theanine

  • Who might need it: Caffeine-sensitive people or those wanting calm focus
  • When to take: With caffeine or when you need focused relaxation
  • Why it might work: Promotes calm alertness; pairs well with caffeine to reduce jitters
  • My take: Great if you get jittery from caffeine. Take 100-200mg L-theanine with your coffee or pre-workout for smooth, focused energy.

Melatonin

  • Who might need it: People with jet lag, shift work, or occasional sleep issues
  • When to take: 30-60 min before bed (0.5-3mg, not 5-10mg)
  • Why it might work: Regulates circadian rhythm
  • My take: Use for short-term sleep disruptions (travel, schedule changes), not chronic nightly use. Most products overdose it—start with 0.5-1mg, not 10mg.

Electrolytes

  • Who might need it: Athletes training intensely, people in hot climates, sauna users
  • When to take: During/after intense exercise or sweating
  • Why it might work: Replaces minerals lost through sweat
  • My take: If you train hard 5+ times/week, use a sauna, or live somewhere hot, electrolytes help with hydration and recovery. Otherwise, normal diet provides enough.

Collagen

  • Who might need it: People concerned with skin, joints, or not eating collagen-rich foods
  • When to take: Daily (10-20g)
  • Why it might work: Provides specific amino acids for connective tissue
  • My take: Emerging research shows potential benefits for skin and joints, particularly in older adults. If you don’t eat bone broth or skin-on meat regularly, worth trying for 2-3 months to assess personal response.

ZMA (Zinc, Magnesium, Vitamin B6)

  • Who might need it: Athletes who sweat heavily and might be deficient in zinc/magnesium
  • When to take: Before bed on empty stomach
  • Why it might work: Corrects deficiencies common in athletes
  • My take: If you’re already taking magnesium separately and eating zinc-rich foods (red meat), you probably don’t need ZMA. The vivid dreams are real and can be disruptive.

Glucosamine & Chondroitin

  • Who might need it: People with existing joint pain or osteoarthritis
  • When to take: Daily with food
  • Why it might work: Some research shows modest benefits for joint pain
  • My take: Mixed evidence. If you have joint issues, worth trying for 2-3 months. If you see improvement, continue. If not, stop. Unlikely to help young, healthy joints preventatively.

Tier 3: Probably Skip (Weak Evidence or Unnecessary)

Save your money—these are either unsupported by research or redundant if you’re eating well

BCAAs

  • Why skip: If you eat enough protein (0.8-1g per lb bodyweight), you’re already getting plenty of BCAAs from food and protein powder. Studies show no added benefit beyond adequate protein intake.
  • Exception: Training completely fasted AND not eating protein before/after. Even then, questionable benefit.

Fat Burners

  • Why skip: Most are overpriced caffeine pills with unproven fillers. The ones that “work” just suppress appetite via stimulants—you can get that from coffee for $0.50 instead of $60/bottle.
  • Bottom line: Fat loss = calorie deficit. No pill does the work for you.

Pre-Workout Blends (most of them)

  • Why skip (usually): Most are under-dosed, overpriced combinations of ingredients you can buy separately cheaper. They often contain proprietary blends hiding actual amounts.
  • Exception: If you find one with transparent labeling (6g+ citrulline, 5g creatine, 200mg caffeine, 3g beta-alanine) at a fair price, it’s convenient. Otherwise, buy ingredients separately.

Multivitamins (if eating varied diet)

  • Why skip: If you eat a variety of whole foods, you’re likely getting adequate micronutrients. Multis are “insurance” but won’t fix a bad diet.
  • Exception: Very restricted diets (vegan, severe food allergies) or diagnosed deficiencies. Get bloodwork to know what you actually need.

Section 4: My Personal Stack

People always ask what I personally use. Here’s my current stack and my reasoning:

Daily:

  • Creatine (5g) – I train 5x/week with high intensity, research backs this for performance and muscle growth

Sometimes:

  • Protein powder – Only when I’m pressed for time and need quick protein; I prefer whole foods
  • Pre-workout blends (Most Workouts) – Most pre-workouts are under-dosed or overpriced but i personally experiment with many brands.
  • Electrolytes – After sauna sessions (3x/week) or very intense training days
  • Magnesium (200mg before bed) – Occasionally when sleep quality drops
  • Vitamin D (2,000 IU) – My bloodwork showed no deficiency

What I DON’T Take:

  • BCAAs – I eat 180g+ protein daily, don’t need them
  • Fat burners – Waste of money; diet and training do the work
  • Multivitamins – I eat varied whole foods and get bloodwork to check levels

Why I share this:


Transparency. This is what works for MY training, MY goals, and MY body based on bloodwork and personal assessment. I’m not here to push a one-size-fits-all stack on you.

Your needs might be completely different and that’s the point. Use the information above to figure out what makes sense for YOU, then shop for quality products that meet the standards I outline in this guide.

The Bottom Line

1. Most people need fewer supplements than they think

  • Start with 1-2 proven basics (creatine, protein if needed)
  • Don’t buy a full stack just because someone online does

2. Get bloodwork before supplementing vitamins/minerals

  • Don’t guess about vitamin D, B12, iron, or magnesium
  • Supplementing what you’re not deficient in is wasteful

3. Food comes first, always

  • Supplements are supplemental (the name says it all)
  • No pill replaces consistent training, adequate sleep, and proper nutrition

4. Read labels carefully

  • Avoid proprietary blends (you deserve to know what you’re taking)
  • Check serving sizes (companies hide low doses by splitting servings)
  • Look for third-party testing when possible

5. Track your response

  • Give supplements 4-6 weeks to assess if they work
  • If something makes you feel worse, stop taking it
  • “More” doesn’t equal “better”—stick to research-backed doses

6. Remember your goals

  • Supplements should support your training and health goals
  • If a supplement doesn’t clearly contribute to your goals, skip it
  • Marketing ≠ science; trust research, not Instagram ads

My mission is to give you the information to make informed decisions. Your mission is to decide what fits your goals, budget, and lifestyle.

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