Supplementation - what really works vs. marketing

The supplement market grows at 8% annually, but most products lack solid scientific evidence. Here's an evidence-based review of the most popular supplements.

Supplements with strong evidence (Category A):

• Creatine monohydrate - improves strength and power, 3–5 g/day, the world's most researched supplement
• Caffeine - increases endurance and focus, 3–6 mg/kg 30–60 min before exercise
• Vitamin D - crucial for deficiencies (>70% of Poles), 2000–4000 IU/day
• Omega-3 - anti-inflammatory effects, 2–3 g EPA+DHA/day

Promising but limited evidence (Category B):

• Beta-alanine - lactic acid buffering, effective for 1–4 min efforts
• Citrulline - improves blood flow, 6–8 g before training
• Ashwagandha - adaptogen, may support recovery

Mostly marketing:

• BCAAs - unnecessary with adequate protein intake
• Glutamine - no effects in healthy athletes
• Most "fat burners" - no evidence of effectiveness

Rule #1: Diet first, then supplementation. No supplement can replace a well-composed meal plan.

At Keep It Healthy, we select supplementation based on laboratory test results - we don't guess, we know what your body needs.