Supplements
The supplement industry generates billions in revenue, but the majority of products are poorly studied. A short list of supplements have robust human evidence; most others have weak, mixed, or no data.
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Frequently Asked Questions
›Which supplements have the best evidence for men?
Creatine monohydrate (strength and muscle), vitamin D3 (if deficient), magnesium glycinate (sleep and muscle function), omega-3 (cardiovascular and anti-inflammatory), and caffeine (performance) have the strongest evidence-to-benefit ratios for most men.
›Is creatine safe for long-term use?
Yes. Creatine monohydrate is the most studied sports supplement in history. Decades of research show no adverse effects on kidney function in healthy individuals. 3–5 g per day is the standard effective dose.
›Do testosterone booster supplements work?
The majority of over-the-counter testosterone boosters have no meaningful clinical evidence. Ingredients like D-aspartic acid, tribulus terrestris, and fenugreek show inconsistent or negligible effects on testosterone in healthy men.
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