Building A Basic, Evidence-Based Supplement Stack

The two with the strongest overall evidence

Protein powder (whey or a quality plant blend) for convenience in hitting daily targets, and creatine monohydrate (3-5g daily) for strength and muscle support — these two have by far the most consistent, robust research behind them.

Worth adding based on individual deficiency

Vitamin D and B12 (if vegetarian), based on an actual blood test showing deficiency rather than blanket assumption — targeted, not automatic, additions to the base stack.

Reasonable optional additions

Omega-3 (particularly for those not regularly eating fish), and magnesium if sleep or muscle cramping are specific concerns — genuinely useful for many people, though with somewhat less universally strong evidence than the first two.

What to deliberately leave out, at least initially

Fat burners, BCAAs (if protein intake is already adequate), and most 'proprietary blend' products offer little added value over this simpler, well-evidenced foundation — a good default stance until a specific, individual need is identified.