Supplements, Strength, and Hype: What’s Actually Worth It?

Lately, it feels like every second product is being marketed for women — creatine gummies, collagen in your coffee, greens that promise glowing skin and superpowers…

But how many of these actually do what they say on the label?

Let’s talk about it.

Here’s a breakdown of four of the most popular training supplements right now — what the science says, what actually works, and where the industry is cutting corners.

1. Creatine (Especially the Gummy Kind)

Creatine is one of the most studied and most effective supplements for strength, power, and muscle gains.

It helps your muscles produce more energy during high-intensity training, which leads to better reps, better sets, and better results over time.

What the research says:

• Boosts strength and power

• Helps you train harder and recover faster

• Safe and effective for women

The sweet spot: around 3–5g of creatine monohydrate per day

But here’s the catch…

Creatine gummies? Not so great.

Recent independent testing showed that nearly half of the creatine gummy products tested didn’t actually contain the amount of creatine they claimed to have. Some had almost none — just sugar, gelatin, and a sprinkle of creatinine (the waste byproduct of creatine).

Bottom line:

Stick to plain creatine monohydrate powder unless a gummy brand can prove it’s been third-party tested.

2. Greens Powders

The marketing here is strong: “Detox! Energy! Immunity! Radiance!”

All from one scoop of powder?

Greens powders can be helpful, especially if your veggie intake is hit-and-miss.

They can fill some micronutrient gaps, support your immune system, and help reduce inflammation — all good things for recovery and consistency.

What the research says:

• Can improve antioxidant levels in the body

• May reduce inflammation slightly

• No strong evidence they improve strength or performance

Watch out for:

• “Proprietary blends” that don’t list ingredient amounts

• Heavy metal contamination in some lower-quality products

Use them if:

You struggle to eat enough plants. Just don’t rely on them to replace real food or drive your results in the gym.

3. Protein Powder

No surprises here — protein powders work.

They help you hit your daily protein target, which supports muscle repair, growth, and recovery.

What the research says:

• Increases strength and lean muscle when paired with training

• Women benefit just as much as men

• Most helpful if your daily protein intake is low or inconsistent

Target intake for women who train:

Roughly 1.2 to 2.0 grams of protein per kilo of bodyweight per day

(That’s around 90–120g per day for most active women)

One scoop of a quality protein powder usually gets you 20–30g of that.

What to avoid:

• Cheap powders with inflated protein claims

• “Amino spiking” or under dosed formulas

• Powders with too many additives or sweeteners

Look for third-party tested brands and read the label carefully.

4. Fish Oil (Omega-3s)

Fish oil isn’t a flashy supplement, but it supports recovery and general health — which matters if you want to train hard and feel good doing it.

What the research says:

• May reduce inflammation and soreness

• Supports joint health and heart health

• Can slightly enhance strength gains in older women when paired with training

• Might improve the way your body uses protein

Effective dose:

Around 2–3 grams of EPA/DHA per day, depending on concentration

What to watch for:

• Rancid or oxidised fish oil (common in poor-quality brands)

• Low concentrations of EPA/DHA — check the actual content per capsule

• Fishy burps can be a sign the oil has gone bad

Stick with brands that show third-party testing for purity and freshness. Store in a cool, dark place.

What’s Actually Worth It?

Supplement	Backed by Science?	Worth Using?
Creatine	Strong evidence	Yes — stick to monohydrate powder
Greens Powders	Weak-to-moderate support	Maybe — if your diet needs help
Protein Powder	Strong evidence	Yes — helps hit protein targets
Fish Oil	Moderate, long-term support	Yes — for recovery and general health

One Last Thing: Food First, Supplements Second

Supplements can be helpful — but they’re just that: supplemental.

My recommendation? Start with a balanced diet, then add in supplements based on your goals.

What does a balanced diet look like?

I like to keep it simple and go with the CrossFit method:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”

In real life, that looks like:

• Quality protein with every meal

• Loads of colourful vegetables

• Carbs that match your training needs (more on heavy days, less on rest days)

• Healthy fats (olive oil, nuts, avocado, etc.)

• Minimal processed food

• Plenty of water

• A strong coffee now and then, because let’s be real

• And to be honest a little bit of sugar, but just a little bit...

Once that’s in place, supplements can help you fill gaps — not replace your foundation.

Final Thought

You don’t need to take every trending supplement on the shelf.

You just need to know which ones are actually backed by solid research — and which ones are all hype.

Choose what supports your goals. Skip the fluff.

And always check if what you’re taking actually contains what it claims.

Strong coffee. Stronger mind. Science over hype.

– Ane