Tired of wasting money on supplements that don’t work? You’re not alone. The weight loss industry is full of “fat burners” and “magic pills” that promise fast results—but do they actually deliver?
We’ve all seen those flashy ads: ‘Melt fat overnight!’ ‘Get ripped with this one pill!’ But let’s be real—if it were that easy, we’d all have six-packs by now.
Today, we dive into supplements, and which ones are actually going to help you!
The Pyramid of Importance
As you can see, supplements sit at the very top of the pyramid. That means they’re the least important part of the equation. If your diet and training aren’t locked in, supplements won’t fix it. But on a solid foundation, the right ones can give you a small edge.
Really looking to burn fat? Check out my article on Calorie intake as a great starting point!
Fat Burners
I wanted to make this abundantly clear right from the get go: Fat Burners are a waste of money.
Most fat burners are just stimulants that slightly increase calorie burn or diuretics that make you lose water weight—not fat. The way you burn fat is by being in an energy deficit, and unfortunately no pill/powder can change that.
Ozempic & Semaglutide
While not technically a supplement, Ozempic and similar weight loss drugs are quite popular in the fitness industry right now. Obviously, this will need to be prescribed by your doctor, and there are a number of factors to watch out for when taking these.
While I fully admit to not being an expert in the field – here is what I know:
- These drugs can help dramatically reduce your hunger, reducing the amount you eat
- It can make it difficult to hit your protein intake because you’ll feel more full
- Weight training is a MUST when on these, as you can drop muscle tissue due to less food intake
- There may be gut irritation while using these drugs.
Don’t look at Ozempic and similar drugs as the “magic pill”, as you need to make sure you’re building healthy, sustainable habits along the way to ensure the weight stays off.
This will not be for everyone – but I wanted to briefly touch on this.
No actual supplement will directly cause weight loss unfortunately. However, many will indirectly affect weight loss in conjunction with a solid nutrition program.
Top 5 Supplements You Should Consider
Creatine
How It Helps: Creatine helps retain muscle while losing fat, ensuring more calories are burned at rest.
What to look for: Creatine Monohydrate
How much to take: 5 grams daily
Other facts to know: Creatine is the most tested, proven supplement currently available on the market that has been shown to have a plethora of benefits when it comes to building muscle and strength, but has shown to have great benefits for our cognitive function as well. In recent studies Creatine is also showing promising effects for brain health, with research linking it to improved memory, slower cognitive decline, and reduced symptoms of depression.
This is the one of the only effective ways to get creatine in, as it would take roughly 1kg of beef to get the same 5 grams in.
Protein Powder
How It Helps: Increase overall protein consumption helping with recover, muscle building, satiety, and immune function.
What to look for: Whey Protein Isolate or Concentrate, Pea Protein, or Hemp Protein
How much to take: 1 Scoop Daily (20-30 grams) – depending on current protein intake.
Other facts to know: Whey protein powder is a dairy derivative that is made through the cheese making process. Whey protein isolate will be a higher percentage of protein and lower lactose levels, but at a higher cost. Whey protein concentrate will be more affordable, but have slightly less overall protein percentages. Per serving, protein powder is one of the most cost-effective ways to hit your daily intake. It mixes easily into shakes, smoothies, oatmeal, or even baked goods.
Vitamin D
How It Helps: anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity.
What to look for: Vitamin D3 by itself.
How much to take: 500-2000IU per day
Other facts to know: Vitamin D is a fat-soluble vitamin, so it’s important to ingest it with fats present in your diet. While not directly related to fat loss, preventing you from getting sick allows you to be active, eat well, and not feel like crap!
Omega-3
How It Helps: anti-inflammatory, promotes fat oxidation, lowers blood pressure, helps with cognitive function, joint health, and heart health.
What to look for: Omega-3 (well dosed with EPA/DHA)
How much to take: 2-5g of EPA + DHA Daily
Other facts to know: If you eat fatty fish 2-3x per week you probably can skip out on this one. But if you’re a known seafood hater like I am, this one can be important.
Caffeine
How It Helps: increased athletic performance, better concentration, and improved energy.
What to look for: Coffee or Caffeine Pills
How much to take: 100-200mg per day
Other facts to know: While many people will buy overpriced preworkouts thinking all the ingredients will give them a significant boost in the gym, you can save a few bucks and just grab caffeine pills or a pre-workout coffee from your favourite local shop. Try to avoid consuming caffeine 6-8 hours prior to going to bed.
Honorable Mention to Zinc (Immune function) and Magnesium (Improved Sleep) as well.
Again, supplements are meant to fill the holes that may be missing from your current nutritional habits.
Ideally, your nutritional intake is coming from a broad range of proteins, carbs, and fats to hit all the nutrients you need on a daily basis.
Key Takeaways
- Fat burners? Skip them. They won’t help with real fat loss.
- Ozempic? Works effectively, but habits will matter more.
- Best supplements? Stick to creatine, protein, vitamin D, omega-3, and caffeine.
For a free no BS checklist to help you with your fat loss goals – click here
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Choose To Live Your Life To The Fullest,
Rich,
Edmonton Personal Trainer & Online Fitness Coach
Become An Everyday Athlete
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