Supplements That Actually Matter (And the Few I Recommend Most)
- Devon Shurden
- Nov 25, 2024
- 3 min read
Updated: 2 days ago
by Devon Shurden I get asked about supplements a lot.
People want to know what pills or powders will help them lose fat, build muscle, recover faster, or feel better.
Here’s the honest answer.
Supplements can help. But they’re never the foundation.
Sleep, movement, nutrition, and stress management will always matter more.
Supplements are simply tools that can fill gaps or add convenience.
Below are the few categories I most often recommend when appropriate.
First Things First
Before taking any supplement, make sure the basics are in place.
Most people will get far more results by focusing on:
• Eating mostly whole foods • Getting enough protein • Sleeping consistently • Moving their body regularly
Supplements should support those habits, not replace them.
Protein Powder (Convenience Tool)
Protein is the most common nutrient people under-consume.
Protein powder simply makes it easier to hit daily protein targets.
Good options:
• Optimum Nutrition Gold Standard 100% Whey Reliable whey protein that mixes easily and is widely trusted. Buy on Amazon
• Garden of Life Organic Plant Protein A solid plant-based option made from organic ingredients.
Protein powder isn’t mandatory — it’s just convenient.
If you prefer real food like eggs, meat, yogurt, or beans, that works great too.
Creatine Monohydrate (Strength & Performance)
Creatine monohydrate is one of the most researched supplements in sports nutrition.
Research consistently shows it can help with:
• Strength • Power output • Muscle recovery • High-intensity performance
Good options:
• Optimum Nutrition Micronized Creatine
Simple, unflavored creatine monohydrate. Buy on Amazon • MuscleTech Platinum Creatine
Another solid micronized option. Buy on Amazon
Typical dose: 3–5 grams daily.
No need for loading phases.
Omega-3 Fish Oil (General Health)
Omega-3 fatty acids support several areas of health, including:
• Heart health • Brain function • Inflammation balance
If someone rarely eats fatty fish like salmon or sardines, a fish oil supplement can help fill that gap.
Good options:
• Nordic Naturals Ultimate Omega
High-quality fish oil with strong quality control.
Buy on Amazon • Viva Naturals Triple-Strength Omega-3
Another reliable option with higher EPA and DHA content. Buy on Amazon
Vitamin D (When Needed)
Vitamin D plays a role in:
• Immune health • Bone health • Hormone regulation • Mood and energy
Many people are low in vitamin D, especially if they:
• work indoors • avoid sunlight • live in northern climates
A simple blood test can confirm whether supplementation is needed.
What About Greens Powders, BCAAs, and “Fat Burners”?
Most of these are optional at best.
Greens powders can help if someone struggles to eat vegetables, but real food is still the better option.
Branched-Chain Amino Acids (BCAA — Branched Chain Amino Acids) usually aren’t necessary if protein intake is already adequate.
Fat burners rarely produce meaningful results.
If your habits are strong, you probably don’t need them.
A Few Simple Rules
If you decide to use supplements:
1. Choose quality brands.
Look for companies that use third-party testing.
2. Add one at a time.
This helps you understand how your body responds.
3. Keep it simple.
More supplements doesn’t mean better results.
Want Help Building a Simple Plan?
If you're trying to improve your health, strength, or body composition, supplements are only one small piece of the puzzle.
The real progress comes from building habits that work in real life.
If you want guidance on movement, nutrition, sleep, and recovery, I’d be happy to help.
Schedule a free consultation and let’s create a plan that fits your life.
Final Thoughts
The supplement industry can be overwhelming.
You don’t need dozens of powders and pills.
Focus on the fundamentals first.
Then, if needed, a few well-chosen supplements can support the process.
Stay consistent.
That’s where the real results come from.
- Devon
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