The Only 5 Supplements You Need

The supplement aisle is full of promises and most of them are garbage. In this episode we cut through the noise and break down the 5 supplements that actually hold up under research: creatine, whey protein, vitamin D, omega-3, and magnesium glycinate.

For each one we cover why it's worth taking, what it actually helps with, who should be using it, and how and when to take it. No hype, no fads, just what the science says and how to put it to use.

Whether you're a soccer athlete chasing an edge, a coach sharpening your approach, or an adult 40+ training for the long haul, this one will save you money and get you results.

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Sources referenced in this episode:

• Creatine: Forbes et al., 2024 (British Journal of Sports Medicine); Xu et al., 2024 https://pubmed.ncbi.nlm.nih.gov/39070254/
• Whey protein: Morton et al., 2018 (BJSM); Drummond et al., 2026 https://pmc.ncbi.nlm.nih.gov/articles/PMC12862422/
• Vitamin D: Pilz et al., 2019; Deng et al., 2025 https://onlinelibrary.wiley.com/doi/10.1002/fsn3.71243
• Omega-3: 2026 network meta-analysis https://www.mdpi.com/2072-6643/18/6/909; Smith et al., 2015
• Magnesium glycinate: https://www.icanotes.com/2025/06/12/top-evidence-based-supplements-for-mental-health/; Abbasi et al., 2012