3 Top Supplements Backed By Research & Science: Burn Fat, Build Muscle, & Live Healthy

Supplements & Vitamins | Written by Jon Chambers | Updated on 24 January 2022

There’s a lot of noise in the supplement industry, and even outright lies designed to separate you from your hard-earned money. It’s a shame, but it also means picking supplements that actually work can be a real challenge. With all of the flashy marketing, what can you believe?

We’ve got you covered! When it comes down to it, there are only a handful of supplements that even do anything. Even further, the ones that make a big impact are even more rare.

So what are the powerful 3? Simple: fish oil, vitamin d, and creatine.

  1. Fish Oil

This is a popular choice because it provides a multitude of positive health benefits. Within the cells in your body, you have a special ratio of omega-3 fatty acids and omega-6 fatty acids. While normal western diets are high in omega-6, they severely lack omega-3 acids. By balancing the ratio, you will receive many health benefits:

  • Stronger joints and joint pain reduction
  • Happier outlook on life (studies show depression drops dramatically with fish oil supplementation)
  • Powerfully reduces harmful triglyceride fat cells that accumulate around the waist and cause high blood pressure
  1. Vitamin D

Supplementing with this vitamin will not just improve your mood, but also help to protect against cognitive aging and decline. On top of that, it has the same effect on bones—studies prove it dramatically helps maintain bone density. One of the interesting things about vitamin D, though, is that it pairs very well with vitamin K and magnesium to create an even stronger “trifecta” effect.

It might not grant you immortality, but it will sure make your life on Earth much better! And the best part? It’s dirt cheap.

(If you live in a cold or overcast area, it’s even more important that you take it, as your body is already in a severe deficit)

  1. Creatine

There are a lot of harmful myths out there about this one, mostly revolving around the lie that one’s kidneys and liver take a beating. It’s completely untrue; as it turns out, creatine is actually the most effective supplement you could take for weight training.

So how does it work? Basically, it’s like an energy drink for your cells. By turning ADP (which is largely useless to the body) into ATP, your body is able to store extra cellular energy to be used for intense activity. On top of that, it increased the rate of muscle growth.

While it is found naturally in red meats, much of it is lost through cooking. But luckily, just like vitamin d, creatine is cheaper than dirt! And funny enough, it actually helps protect your liver despite the ridiculous claims that say otherwise. Lastly, it’s neuroprotective—meaning it helps to protect your brain!

There you have it: the 3 most powerful supplements out there, without all the fluff! So if you’re not losing weight on Herbalife supplements, consider cutting back on all the fancy products and revert to the one’s that are proven to work.

Supplements won’t help you melt fat and build muscle unless you’re on an effective training program. BUT, please don’t rush out and buy a workout plan, because we’ve got you covered! Simply sign-up to our email list below so that we have your permission to send you a full, 8-week program that includes exercises, sets, repetitions, rest time, and more!

About the Author

Squatting 500 pounds on an ohio rogue bar with a sports hernia

Jon Chambers

Jon Chambers is a powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web.