Supplements Which Actually Work
- Emre Ozturk
- 5 Eki
- 4 dakikada okunur
Güncelleme tarihi: 7 Eki
Thousands of supplements being marketed by campaigns and social media influencers raise the question: "Which supplements actually work?". It is neither useful nor healthy to use every supplement in the market. Realistically there are a handful of them which actually show positive and significant results in scientific experiments. The aim of this article is to explain 6 of these supplements which have significant effects on physical appearance and performance, how and why they work so well, how to consume them and the health considerations related to supplement consumption.
1) Creatine Monohydrate
What it is: Creatine is a compound naturally found in muscle cells that helps regenerate adenosine triphosphate (ATP) — the body’s primary energy molecule. Supplementing with creatine increases the muscles’ phosphocreatine stores, allowing for faster energy recycling during high-intensity effort and let's the body to perform extra reps.
Why it works: Hundreds of studies confirm that creatine improves strength, power output, muscle mass, and recovery. It also shows emerging benefits for cognitive performance during stress, sleep deprivation, or mental fatigue — making it useful beyond the gym.
Effective dose: 3–5 g daily, any time of day. No “loading phase” is required for long-term results.
Experimental results: A meta-analysis analysing multiple studies on how creatine consumption affects the lean muscle mass(Forbes et al., 2021, Nutrients) found that creatine supplementation combined with resistance training produced average gains of ~1.2 to 1.3 kg of lean tissue mass over placebo in older adults.
Another meta-analysis comparing 15 different studies has shown that both upper body musles and lower body muscles are larger in individuals who take creatine and do resistance training compared to individual who train the same without taking creatine supplementation.
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