Which supplements actually work and which are a waste of money?

Q: Which supplements actually work and which are a waste of money?

Creatine monohydrate, caffeine, whey protein (as a food), beta-alanine, sodium bicarbonate and beetroot nitrate have strong evidence. Collagen, citrulline and probiotics are emerging. BCAAs, glutamine, HMB, multivitamins and fat burners are mostly a waste of money for healthy, well-fed people in South Africa. Diet, training and sleep matter far more than any supplement.

How do you sort supplements by evidence?

The ISSN, the IOC 2018 consensus statement and the AIS framework give a consistent picture. Here it is in four tiers, with the realistic cost of each in South Africa (October 2026) where we have verified prices.

Tier	Supplements	What they do	Typical cost
Strong	Creatine monohydrate	More reps, strength and lean mass	About R2.22-R5.55 per 5 g
—	Caffeine	Less perceived effort, better endurance	A 200 mg capsule about R3.32
—	Whey protein	Convenient protein to reach daily targets	About R23-R33 per 30 g protein (blends)
—	Beta-alanine, sodium bicarbonate, beetroot nitrate	Efforts of roughly 1-12 minutes	Beta-alanine about R2.50 per 3.2 g
Moderate	Omega-3, electrolytes, vitamin D (if low), casein	Specific gaps or situations	Varies
Emerging	Collagen, citrulline malate, probiotics, ashwagandha	Small or mixed effects	Varies
Weak	BCAA, glutamine, HMB, magnesium, zinc (if replete), multivitamins, fat burners	Little for well-fed people	Varies

What do the strong ones actually deliver?

Creatine: 3-5 g a day, safe in healthy people for years in studies (ISSN). It is the best-value performance supplement on the shelf. See how much creatine per day.
Whey: a food, not a drug. It adds convenience; Morton's 2018 meta-analysis found about +0.3 kg fat-free mass over the effect of training alone.
Caffeine: 3-6 mg/kg, about 60 minutes before exercise. Cheap as coffee or capsules.

Which ones are usually a waste of money?

BCAAs: if you eat enough protein they add nothing; a complete protein does the same job. AIS Group C. See do BCAAs work.
Glutamine: a 2019 meta-analysis found no significant effect on body composition, aerobic performance or immune function in athletes. Weak evidence.
Multivitamins: fill small gaps; no performance benefit in well-nourished people.
Fat burners and testosterone boosters: small effects, higher risk and a contamination history (see which supplements are banned).
Magnesium: AIS Group C unless intake is low.

"Waste of money" does not mean "harmful". It means the benefit is unproven for a healthy, well-fed person.

Where does the evidence depend on the person?

Vitamin D and iron help if you are deficient, and not otherwise; test before supplementing. Collagen has early evidence for tendons when taken before loading, and mixed evidence for skin. Citrulline results are mixed.

What is a sensible South African shopping list?

Food first: protein at each meal, carbohydrate for training, sleep.
Creatine monohydrate. ATP Fitness Micronised Creatine is R500 for 600 g (R4.17 per 5 g) at its shop; Pure Natural Options 500 g at R222 (R2.22 per 5 g, Knysna Health) is cheaper, while ATP offers a micronised, single-ingredient product but no published third-party certification.
Whey only if food falls short; compare per 30 g protein.
Everything else only for a diagnosed or specific need.

For beginners, read what a gym beginner should buy first; athletes can compare what the AIS and IOC support. Check with a doctor or dietitian if you are pregnant, under 18, or have kidney or liver disease.

Products mentioned

Product	Size	Price (source, date)	Servings	R per 5 g	R per 30 g protein	R per 100 g powder	R per serving	Sweeteners
Pure Natural Options Creatine Monohydrate 100% 500 g	500 g	R222 (Knysna Health (listing via PriceCheck), 2026-10)	—	R2.22	—	—	—	not stated
ATP Fitness Micronised Creatine Monohydrate	600 g	R500 (ATP Fitness shop, 2026-10)	—	R4.17	—	—	—	None
Nutritech Creatine Monohydrate 500 g	500 g	R249.95-R399 (Wellness Warehouse (listing via PriceCheck), 2026-10)	—	R2.50	—	—	—	not stated
NPL Platinum Whey Plus (1 kg)	1 kg	R490 (NPL shop (npl.za.com), 2026-10)	25	—	R23.52	R49.00	—	sucralose
Ultra Caffeine 200 mg (60 capsules)	60 capsules	R199 (Takealot via PriceCheck, 2026-10)	60	—	—	—	R3.32	Not published

Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.