What Supplements Should I Take? (Science-Based Guide)

Published: Supplementation & Performance Guide

Why Track Supplements?

The supplement industry is massive—worth over $150 billion globally. Yet most people take supplements haphazardly: inconsistent timing, forgetting doses, unclear about what's actually working, and wasting money on ineffective products.

Tracking your supplement intake serves multiple critical purposes:

• Ensure consistency: Supplements only work when taken regularly
• Optimize timing: Some supplements work better at specific times
• Identify what works: Correlate supplements with performance and progress
• Avoid waste: Stop buying supplements that don't provide benefits
• Prevent interactions: Monitor supplement combinations and avoid conflicts
• Track costs: Understand monthly supplement spending

Evidence-Based Supplements Worth Tracking

Not all supplements are created equal. Here are science-backed options with strong evidence:

Tier 1: Strong Evidence, High Impact

Protein Powder (Whey, Casein, Plant-Based)

• Benefits: Convenient protein source, supports muscle growth and recovery
• Dosage: 20-40g per serving, as needed to meet daily protein goals
• Timing: Post-workout ideal, but total daily protein matters most
• Notes: Not essential if you meet protein needs from food

Creatine Monohydrate

• Benefits: Increases strength, power, muscle mass, cognitive function
• Dosage: 5g daily (3-5g maintenance, 20g/day loading optional)
• Timing: Anytime, consistency matters more than timing
• Notes: Most researched and effective supplement, causes 2-4 lbs water retention

Caffeine

• Benefits: Increased energy, focus, endurance, fat oxidation
• Dosage: 3-6 mg/kg body weight (200-400mg for most people)
• Timing: 30-60 minutes pre-workout, avoid within 6 hours of sleep
• Notes: Tolerance develops, consider cycling or reducing intake periodically

Vitamin D3

• Benefits: Bone health, immune function, mood, testosterone optimization
• Dosage: 2,000-4,000 IU daily (or more if deficient)
• Timing: With food containing fat for better absorption
• Notes: Most people are deficient, especially in winter months

Omega-3 Fish Oil (EPA/DHA)

• Benefits: Heart health, reduced inflammation, joint support, brain function
• Dosage: 2-3g combined EPA+DHA daily
• Timing: With meals to reduce fishy aftertaste and improve absorption
• Notes: Less important if you eat fatty fish 2-3x per week

Tier 2: Moderate Evidence, Situation-Dependent

Beta-Alanine

• Benefits: Delays muscle fatigue, improves high-intensity performance
• Dosage: 3-6g daily (can cause harmless tingling sensation)
• Timing: Daily dosing, builds up in muscles over weeks
• Best for: High-intensity training lasting 1-4 minutes

Citrulline Malate

• Benefits: Increased blood flow, reduced fatigue, better pumps
• Dosage: 6-8g citrulline or 8-10g citrulline malate
• Timing: 30-60 minutes pre-workout
• Best for: Resistance training and muscular endurance

Magnesium

• Benefits: Sleep quality, muscle recovery, reduced cramping, stress reduction
• Dosage: 200-400mg elemental magnesium (varies by form)
• Timing: Evening for sleep benefits
• Forms: Magnesium glycinate, citrate, or threonate preferred

Zinc

• Benefits: Immune function, testosterone support, recovery
• Dosage: 15-30mg daily
• Timing: With food to prevent nausea
• Notes: Often combined with magnesium (ZMA)

Tier 3: Weak Evidence or Highly Individual

These may work for some people but have limited research or highly variable responses:

• BCAAs: Likely unnecessary if protein intake is adequate
• Glutamine: Benefits mainly for endurance athletes or those with gut issues
• Testosterone boosters: Most are ineffective; focus on sleep, training, nutrition
• Fat burners: Minimal effect beyond caffeine; focus on calorie deficit
• Multivitamins: Insurance policy if diet is lacking, but whole foods preferred

Supplement Timing Strategies

Pre-Workout Supplements

Timing: 30-60 minutes before training

Post-Workout Supplements

Timing: Within 2 hours after training (sooner if training fasted)

Morning Supplements

Timing: With breakfast

Evening Supplements

Timing: 30-60 minutes before bed

Anytime Supplements

These can be taken at any time; consistency matters more than timing:

• Creatine monohydrate (5g daily)
• Beta-alanine (for daily loading)

Building Your Supplement Stack

Beginner Stack (Budget: $30-50/month)

Intermediate Stack (Budget: $60-100/month)

Advanced Stack (Budget: $100-150/month)

Common Supplement Mistakes

1. Inconsistent Dosing

Taking supplements sporadically defeats the purpose. Most supplements (especially creatine, beta-alanine, fish oil) require consistent daily dosing to build up in your system and provide benefits.

2. Wasting Money on Proprietary Blends

Many pre-workouts hide dosages in "proprietary blends." You don't know if you're getting effective doses or mostly filler. Buy individual ingredients or products with transparent labeling.

3. Ignoring Timing (When It Matters)

Taking caffeine before bed ruins sleep. Taking magnesium pre-workout may cause digestive issues. Some timing matters; track when you take supplements and adjust based on how you feel.

4. Not Tracking Effectiveness

You can't know if a supplement works without tracking performance, energy, recovery, or other relevant metrics. Compare periods on vs. off the supplement.

5. Exceeding Safe Dosages

More is not better. Excessive vitamin A, iron, or fat-soluble vitamins can be toxic. Stick to recommended dosages unless working with a healthcare provider.

How FitnessRec Helps Track Supplements

FitnessRec includes dedicated supplement tracking features designed to ensure consistency and effectiveness:

Supplement Logging

• Daily supplement entries: Record which supplements you take each day
• Dosage tracking: Log exact amounts for accurate records
• Timing notes: Track when you take each supplement (morning, pre-workout, evening)
• Quick logging: Add supplements with a few taps

Supplement Library

• Pre-loaded supplements: Common supplements ready to log
• Custom supplement creation: Add your specific brands and formulations
• Saved supplement stacks: Create templates for your daily regimen
• Dosage presets: Save typical doses for quick entry

Adherence Tracking

• Consistency monitoring: See how often you actually take each supplement
• Streak tracking: Build consistency with consecutive days logged
• Missed dose identification: Quickly see when you forgot supplements
• Weekly/monthly summaries: Understand your adherence patterns

Integration With Performance Data

• Correlate with workouts: See if supplements affect training performance
• Energy level tracking: Note subjective energy when taking vs. not taking supplements
• Recovery assessment: Compare recovery metrics with supplement usage
• Progress timeline: Identify if progress changed when starting/stopping supplements

Cost Management

• Monthly expense tracking: Know how much you spend on supplements
• Cost per serving: Calculate value of different products
• Budget alerts: Track if supplement spending is worth the results
• ROI analysis: Determine which supplements provide the best return on investment

Making Supplements Work for You

With FitnessRec's supplement tracking, you can:

• Build consistency: Track daily adherence and build supplement habits
• Optimize timing: Record when you take supplements and adjust for best results
• Identify effectiveness: Correlate supplement use with performance and progress
• Eliminate waste: Stop taking supplements that don't provide measurable benefits
• Manage costs: Understand monthly spending and prioritize most effective supplements
• Prevent gaps: Ensure you don't miss important daily supplements
• Experiment intelligently: Test new supplements one at a time with clear tracking

Supplements can enhance training and nutrition when used intelligently. By tracking your supplement intake, timing, adherence, and correlating with performance data, you can identify what truly works for you and eliminate what doesn't. FitnessRec's supplement tracking ensures you get the most value from your supplement investment—both in results and cost efficiency.