Supplements can support your goals, but they’re not a substitute for training, nutrition, and sleep. Here’s a simple way to think about what’s worth considering. The ‘foundation’ first Protein intake (food first; supplement if needed) Creatine monohydrate (performance + strength support) Omega-3s (if you don’t eat fatty fish regularly) Vitamin D (especially in low-sun months—consider testing) Be cautious with Proprietary blends with unclear dosages Extreme stimulant fat burne