Fitness supplements: what works and what's a waste
The supplement industry is built on marketing. We break down the very few products that actually have evidence behind them.
The Essentials
Whey protein (for convenience) and Creatine Monohydrate (for strength) are the two most researched and effective supplements.
Frequently asked questions
Is Creatine safe for kidneys?
In healthy individuals, yes. It's the most studied supplement in history.
Can I get all protein from food?
Absolutely. Whey is just 'powdered milk' for when you're busy.
Sources & references
- Healthy diet fact sheet — World Health Organization
- Dietary guidelines for Indians — ICMR-National Institute of Nutrition
- A new predictive equation for resting energy expenditure (Mifflin-St Jeor) — American Journal of Clinical Nutrition
Reviewed for accuracy. Checked by the Fitholae editorial team against the public health and peer-reviewed references listed below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.