Supplements
What each supplement actually does, who benefits, evidence-based dosing and safety. We separate the few that work from the many sold on marketing alone.
Most of the men's supplement aisle is marketing, and the evidence separating the few useful products from the rest is public and unambiguous. This hub goes through it product by product, with the trial numbers attached.
The pattern repeats often enough to state upfront. A supplement helps when it corrects a deficiency or supports work you are already doing. Almost nothing on the shelf raises testosterone in a man whose level is normal.
All guides in this hub
How much water should you drink on creatine?
There is no creatine-specific water target. What creatine does to your body water, why the scale moves in week one, and what the cramping trials found.
Creatine for men: what it does, how much to take, and the myths
The one supplement with real evidence behind it. What creatine does, the dose that works, what it adds after 50, and the truth about hair loss and kidneys.
Do testosterone boosters work? What trials show
An honest, ingredient-by-ingredient look at testosterone boosters: what the human trials found, which ingredients do nothing, and what to do instead.
Where to start
- Creatine for men The one supplement with a large, consistent evidence base, and the cheapest thing on the shelf.
- Do testosterone boosters work? The trial results, ingredient by ingredient, before you spend anything.
- How much protein you need Protein is the supplement question most men should answer first, and food usually answers it.
What this hub answers
- Which supplements work for men?
- Creatine monohydrate for training performance and lean mass, protein if your intake is short, and vitamin D if you are deficient. The rest of the category has far weaker evidence.
- Do testosterone boosters raise testosterone?
- In men with normal levels, the evidence says no for almost every ingredient sold for the purpose, and the products with real effects are usually correcting a deficiency rather than boosting anything.
- Is creatine safe?
- It is among the most studied supplements in existence, and the International Society of Sports Nutrition reports no compelling evidence of kidney harm in healthy people at up to 30 g a day for five years.