Supplements 101: What You Really Need (and What You Don’t)

Walk into any supplement store or scroll online, and it feels like there are a million powders, pills, and drinks all promising to be the “secret” to better fitness. The truth? Supplements can help — but they’re not magic.

At Shelby Symmetry, we help clients cut through the hype so they know what’s actually worth their time (and money). Here’s a breakdown of the basics.

First Things First: Food Comes First

Supplements are designed to supplement a healthy diet — not replace it. If your meals aren’t balanced, no powder can fix that. Think of supplements as the cherry on top of your nutrition, not the foundation. Real, whole foods should always come first.

The Most Common (and Useful) Supplements

1. Protein Powder: Protein helps repair and build muscle, and hitting your daily goal through food alone can be tough — especially if you’re busy. Protein powder makes it easy to get what your body needs. It’s perfect for post-workout shakes or quick breakfasts on the go. Popular options: Dymatize ISO Whey, Protizyme 100% Protein Powder, Proven Whey, Proven Egg

2. Creatine: Creatine is one of the most researched and trusted supplements in the fitness world. It helps increase strength, power, and muscle endurance — and it’s safe for most people when taken as directed (usually 3–5g daily). Popular option: Creatine Monohydrate

3. Pre-Workout (Caffeine-Based):Pre-workout supplements can boost energy and focus, especially before early morning or late-day training sessions. They’re not essential — a simple cup of coffee works too — but can be helpful for extra motivation. Just watch out for high-stimulant formulas that can cause jitters. Popular options: BCAA Caffeine-Free, BCAA Energy

4. Multivitamins and Fish Oil: A quality multivitamin and fish oil can help fill small nutrient gaps in your diet. Think of them as your nutritional “insurance policy” — they won’t transform your health overnight, but they can support overall wellness. Popular options: Multivitamin, Fish Oil

Supplements You Don’t Really Need

Not every supplement on the shelf is worth your money. Here are a few that sound good but usually don’t deliver:

• Fat burners: Often just overpriced caffeine pills.

• Detox teas or cleanses: Your liver and kidneys already do that naturally.

• Anything claiming “fast results”: If it sounds too good to be true, it usually is.

Smart Supplement Tips

• Start with food first. Focus on real meals before adding powders or pills.

• Keep it simple. Start with one or two basics like protein and creatine.

• Ask for guidance. Our trainers at Shelby Symmetry can help you choose what’s right for your goals and body.

  
  

Bottom Line

Supplements can make healthy habits easier, but they’re not the secret to success — you are. Consistency with your workouts, balanced nutrition, and recovery will always deliver better results than anything you can buy in a tub.

If you’ve been wondering which supplements actually work, stop by Shelby Symmetry. We’ll help you sort through the noise so you only invest in what truly supports your fitness goals.