The Health Benefits of Supplements (and the Myths You’ve Been Sold)
When it comes to supplements, the noise is louder than the facts. Some swear by them, others dismiss them as snake oil. The truth? Like anything in health and performance, it depends on context, quality, and consistency. Let’s break down six common supplements; what they actually do for your body, and the myths that need to be buried once and for all.
1. Protein Powder
The Benefit:
Protein powder is not a magic muscle potion: it’s simply a convenient way to hit your daily protein goals. Adequate protein intake supports muscle repair, satiety (curbing hunger), and even metabolic health. For people training hard, traveling often, or simply struggling to get enough protein from whole foods, it’s a lifesaver.
The Myth:
“Protein powder damages your kidneys.”
Wrong. For healthy individuals, research consistently shows high-protein diets are safe. The kidney-damage myth stems from confusion around people who already have kidney disease. If you’re healthy, your kidneys are more than capable of handling a protein shake (or two).
Personal favorite Protein Powder: https://cleansimpleeats.com/products/strawberry-cheesecake-protein-powder?masculinefoundry.com
2. Amino Acids (BCAAs & EAAs)
The Benefit:
Amino acids are the building blocks of protein. Supplementing with essential amino acids (EAAs) can improve muscle recovery and reduce fatigue, especially during fasted training or long endurance sessions.
The Myth:
“BCAAs alone build muscle.”
Nope. BCAAs (leucine, isoleucine, valine) are helpful, but without the full spectrum of EAAs or enough total protein—you won’t see significant muscle growth. Think of BCAAs like bricks; without cement (other amino acids), you’re not building a strong wall.
Personal Favorite: https://www.amazon.com/NUTRITION-ESSENTIAL-Watermelon-Preworkout-Essential/dp/B00GY5E39Y/ref=sr_1_6?masculinefoundry.com
3. Creatine
The Benefit:
Creatine is one of the most researched supplements on earth. It boosts strength, power, and muscle volume by increasing your muscles’ stored energy (ATP). It even has cognitive benefits, like better memory and focus.
The Myth:
“Creatine causes bloating and hair loss.”
The water retention from creatine happens inside the muscle, not under your skin. That’s strength and fullness, not “bloat.” As for hair loss? Evidence is weak. The claim is tied to one small study on DHT (a hormone linked to hair loss). For most people, creatine is safe and hair-neutral.
TIP: If you take straight creatine it will taste like dog shit. Mix in some flavor or combine it with another supplement.
Personal Favorite: https://jockofuel.com/products/jocko-creatine?variant=49526818603303_masculinefoundry.com
4. Krill Oil (Omega-3s)
The Benefit:
Krill oil provides EPA and DHA: omega-3 fatty acids essential for heart health, brain function, and reducing inflammation. Compared to fish oil, krill oil has better absorption because it’s bound to phospholipids, making it more bioavailable.
The Myth:
“I don’t need omega-3s if I eat healthy.”
Not true for most people. Western diets are overloaded with omega-6 fats, creating an imbalance. Unless you eat fatty fish several times a week, supplementation helps restore balance, supporting long-term cardiovascular and cognitive health.
Personal Favorite:https://jockofuel.com/products/jocko-super-krill-oil?masculinefoundry.com
5. Vitamin D
The Benefit:
Vitamin D isn’t just about bone health. It regulates hormones, immune function, mood, and even athletic performance. Many adults, especially those working indoors, are deficient. Supplementation can be a game-changer for energy and resilience.
The Myth:
“I get enough Vitamin D from the sun.”
Unless you live near the equator, spend daily time outdoors with your skin exposed, and avoid sunscreen, you’re likely deficient. Modern life simply doesn’t give us enough natural Vitamin D, making supplementation essential for most.
Personal Favorite: https://www.amazon.com/Nature-Made-Vitamin-1000-Softgels/dp/B004U3Y8OM/ref=sr_1_8?masculinefoundry.com
6. Vitamin B Complex
The Benefit:
B vitamins (B6, B12, folate, etc.) drive energy metabolism, nerve function, and red blood cell production. They’re crucial for focus, stress management, and overall vitality. Vegans, vegetarians, and those under chronic stress often need supplementation.
The Myth:
“Vitamin B gives you instant energy.”
B vitamins don’t work like caffeine. They don’t “give” energy, they help your body convert food into usable fuel. If you’re deficient, supplementing can feel like flipping a switch. But if you’re already sufficient, more B won’t turn you into a superhero.
Personal Favorite: https://www.amazon.com/Nature-Made-Complex-Vitamin-Tablets/dp/B005D0DTS2/ref=sr_1_7?masculinefoundry.com
The Bottom Line
Supplements aren’t shortcuts. They’re tools. They are amplifiers of what you’re already doing with your diet, training, and lifestyle. Used strategically, they can unlock better performance, sharper focus, and stronger long-term health.
Ignore the myths. Look at the data. Choose quality. And remember: no supplement replaces discipline.
Disclaimer: This is not a medical recommendation and holds no medical affirmation. It is simply a recommendation for those looking for guidance on first-steps towards health.
The Masculine Foundry 