Are Nutritional Supplements Worth It? What to Know About Creatine & More

Are Nutritional Supplements Worth It? What We Tell Our Clients

Over the past month, we’ve had a LOT of questions about supplements in check-in meetings at ELITE Fitness Alliance.
From protein powders to fat burners to creatine—our clients want to know:

“Do I really need supplements to see results?”
“What’s actually worth the money?”

The short answer: some supplements can help—but only if you’ve already got your basics in place.

✅ What You Should Have in Place First

Before adding anything from a bottle, make sure you’re consistent with:

• Whole foods: Lean proteins, healthy fats, complex carbs

• Hydration: At least 64–100 oz of water per day

• Movement: Strength + cardio 3–5 days/week

• Recovery: Quality sleep and active rest

No supplement will make up for a lack of the above.

🧃 What Might Be Worth It

Here’s what we do recommend to many of our clients (especially over 40):

💪 Protein Powder

If you struggle to get enough protein from food, this can help fill the gap.
Look for a clean whey or plant-based option with 20–30g protein, <5g sugar.

🧠 Creatine Monohydrate

One of the most studied and proven supplements out there—especially for:

• Muscle growth

• Strength output

• Brain health and cognitive function (especially as we age)

✅ 5g/day is the standard dose, and yes—it’s safe for both men and women.
No need to “load” or cycle it.

Note: You still need to train consistently for it to do anything. It’s not a magic muscle-maker—but it does help you push harder in your workouts.

🌿 Vitamin D, Omega-3s, Magnesium

These can support energy, recovery, and mood—especially if your bloodwork shows a deficiency (which is common in adults over 40).

❌ What to Be Skeptical Of

🚫 Fat burners – Often full of caffeine or unproven herbs. They don’t melt fat—they just suppress appetite or raise heart rate.

🚫 Detox teas / cleanses – Your liver and kidneys already detox you. These just dehydrate you temporarily.

🚫 “Muscle builders” with proprietary blends – If you don’t know what’s in it, skip it.

🧐 Do Your Own Research and Check with Your Doctor

Before starting any supplement, it’s essential to remember that everyone’s body, health history, and goals are different.

Always:

• Check with your doctor—especially if you have existing health conditions or take medications.

• Look for reputable studies and reliable sources rather than marketing claims.

For example, if you’re curious about creatine, I highly recommend reading this excellent article from Harvard Health that covers both the potential benefits and risks of this popular supplement.

Doing your homework can help you make smart, safe decisions about what goes into your body—and avoid wasting money on things you don’t actually need.

🔍 Bottom Line from ELITE Fitness Alliance

Supplements are just that—supplemental to a solid training and nutrition plan.
They can support your goals, but they won’t replace real food, real effort, or smart recovery.

And if you’re unsure what’s right for your body or goals, that’s what we’re here for.

📖 Read more on our blog  for more on strength, nutrition, and results that last.
📞 Book a free consultation and let’s build your chain together!