Top 5 Evidence-Based Supplements That Work | Inspire
Top 5 Evidence-Based Supplements That Actually Work
Walk into any supplement shop and you’ll be hit with walls of powders, pills, and promises. The truth? Most of it is marketing fluff. But a handful of supplements do have solid evidence behind them, and they can make a real difference when paired with good training, nutrition, and recovery.
Here are the top 5 that are worth your time and money.
1. Creatine Monohydrate
- Why it works: Creatine increases your body’s ability to produce quick energy, meaning you can lift heavier, recover faster, and build more lean muscle.
- Evidence: Hundreds of studies show it’s safe and effective.
- How to take: 3–5 g daily, anytime. No need for loading phases.
2. Protein Powder
- Why it works: Hitting protein targets helps muscle repair and growth. Many people struggle to get enough protein from food alone.
- Evidence: Whey, casein, or high-quality plant proteins are all effective.
- How to take: Use as a convenient option to top up meals or snacks—not a replacement for whole food.
3. Omega-3 (Fish Oil)
- Why it works: Supports heart health, reduces inflammation, and may help joint recovery.
- Evidence: Particularly useful if you don’t eat oily fish (salmon, mackerel, sardines) 2–3 times a week.
- How to take: 1–3 g combined EPA/DHA per day.
4. Vitamin D
- Why it works: Low vitamin D is common in Ireland, especially in winter. It’s key for bone health, immune support, and hormone function.
- Evidence: Strong evidence supports supplementation in people with low sun exposure.
- How to take: 1,000–2,000 IU daily in winter months (check with your GP if unsure).
5. Caffeine
- Why it works: Increases alertness, focus, and exercise performance.
- Evidence: Well-supported by sports performance studies.
- How to take: 100–300 mg before training (roughly one strong coffee). Avoid late in the day to protect sleep.
What You Don’t Need
- Fancy “test boosters”
- Detox teas
- Proprietary blends with no transparent dosing
Supplements should supplement, not replace, smart training, nutrition, and sleep.
How It Fits With Inspire
At Inspire, we don’t push products. We coach the basics first: strength training, nutrition habits, and recovery. But if you want to get the most out of your 8-Week Program, these 5 evidence-based supplements can give you an edge.
Ready to Build Strength and Results That Last?
Join our Inspire 8-Week Winter Program:
- 3 coached training sessions per week
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- Progress tracked with InBody scans
- Small groups (max 8) for personal coaching
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