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May 10, 2025

Which Supplements Are (Really) Worth Your Money?

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The supplement industry tops $50 billion in the U.S., yet up to 75 % of products lack strong evidence for their claims . At Redefine Fitness, our nutrition coaches cut through the noise to recommend only those supplements backed by high-quality research—maximizing benefit while minimizing expense and risk.

1. Foundational Essentials

A. High-Quality Protein Powder

  • Why: Supports muscle repair, satiety, and metabolic health.

  • Best Options: Whey isolate (fast absorption), casein (slow release), or plant blends (pea + rice).

  • Evidence: Meta-analyses show supplemental protein boosts lean mass gains by ~0.7 kg over placebo in resistance-trained adults .

B. Vitamin D₃

  • Why: Critical for bone health, immune support, and mood regulation.

  • Dosage: 1,000–2,000 IU/day (adjust based on baseline blood levels).

  • Evidence: Randomized trials link 25 µg/day to improved muscle strength and reduced fall risk in older adults .

C. Omega-3 Fatty Acids (EPA + DHA)

  • Why: Anti-inflammatory effects support heart health, joint comfort, and cognition.

  • Dosage: 1–3 g combined EPA + DHA daily.

  • Evidence: AHA recommends 1 g/day for cardiovascular risk reduction; systematic reviews confirm modest improvements in triglycerides and arterial function .

D. Creatine Monohydrate

  • Why: Enhances strength, power output, and muscle mass; also shows neuroprotective benefits.

  • Dosage: 3–5 g/day (after 5 g/day loading for 5 days if desired).

  • Evidence: Over 500 clinical trials demonstrate ~8 % greater strength gains vs. placebo in resistance programs .

2. Conditional Add-Ons

A. Magnesium

  • Why: Supports muscle relaxation, sleep quality, and bone health.

  • Dosage: 200–400 mg at night if you struggle with cramps or insomnia.

  • Evidence: Meta-analyses report small improvements in sleep latency and subjective quality .

B. Probiotics

  • Why: May improve digestion, immunity, and even mood via the gut-brain axis.

  • Strains to Look For: Lactobacillus rhamnosus, Bifidobacterium longum.

  • Evidence: Certain strains reduce IBS symptoms and support gut barrier health; effects are strain-specific .

3. Hype vs. Hope: What to Skip

  • Fat‐Burners & Thermogenics: Minimal fat‐loss advantage (<1 kg) and risk of jitters or increased heart rate .

  • BCAAs (Branched‐Chain Amino Acids): Redundant when you consume adequate protein; no superior muscle benefit over complete protein sources .

  • Pre-Workout Stacks: Often overpriced caffeine + proprietary blends; simple caffeine (100 mg) plus good sleep is equally effective.

4. How to Choose & Use Supplements Wisely

  1. Test & Track: Get baseline labs (vitamin D, lipid panel) and re-test after 3–6 months.

  2. Prioritize Whole Foods: Supplements fill gaps—they don’t replace balanced meals.

  3. Look for Third-Party Testing: Seek NSF or Informed-Choice seals to avoid contaminants.

  4. Dose Appropriately: More isn’t better—stick to researched ranges and avoid “mega-dosing.”

Ready for a Personalized Plan?

Our Mount Sinai & Stony Brook nutrition experts will analyze your diet, labs, and goals to craft a targeted supplement strategy—no more guesswork.
👉 Book a Nutrition Consultation today!