The “Natural” Supplement Tier List

As a coach, I often get asked: “Which supplements should I take?”. Especially when kicking off a new project with a client.

I don’t make a cent off supplement sales; my job is to give my clients the best personalized guidance towards their goals. And I always start by saying:

There is no supplement that will do the work for you

Although with the rise of prescription drugs being marketed like over-the-counter solutions for weight loss, this line feels more blurred than ever… Still, the foundation is and always will be the same: Prioritize your diet, your sleep, and stay consistent. Supplements should support, not replace, the fundamentals.

That being said, as the research geek that I am, I regularly deep dive into the science behind supplements. Either to optimize my own performance, but also to give my clients evidence-based guidance when facing minor issues or considering a new product. So, I’ve built this tier list that reflects that approach: Real-world coaching, combined with what the research actually says:

S-Tier

Lots of research, results and real-world experiences 

• Creatine Monohydrate 

Yes, the obvious one and the most researched supplement in the world. Boosting ATP production, which means more strength, power, and training volume. There’s research around creatine’s impact on brain function, which makes it even more exciting.

• Vitamin D3

Technically, it’s a hormone and not a Vitamin. The body can produce it naturally when skin is exposed to sunlight, but most people don’t get enough year-round. Vit D3 supports hormonal balance/recovery/mood, and immune health. It’s possible to check your blood levels and base your dosage around them.

• Omega-3 (EPA/DHA)

Unless you’re that rich, you’re able to eat fatty fish several times a week, I’d recommend adding Omega-3 into your supplement stack, but check the amounts of DHA & EPA as these are the active components that provide the most of the health benefits. These fatty acids reduce inflammation, support joint health, and cardiovascular functions.

• Caffein

To be honest, I’ve had my doubts about placing Caffeine A-Tier of higher. Mainly because of how it’s often misused. The current hype on social media around pre-workouts and other caffeine “bombs” means that there are a lot of young trainees who consume far more than they actually should without understanding the potential consequences. Even though I’m still pacing it S-Tier. Because if used correctly, caffeine can help you push harder in the gym, but it also suppresses your appetite when your goal is to lose fat.

A-Tier

Solid choices depending on your goals and lifestyle

• Zinc & magnesium (ZMA) 

Essential minerals are often deficient in active people. Supports recovery, sleep quality, and muscle function. Yes, if you wanna spend the extra bucks, no if you wanna save the moment to invest in a proper coach.

• Digestive enzymes 

Potentially promotes nutrient absorption, even though I’m a big geek on the gut microbiome and the importance of this, I’d still rank the D-Enzymes A-tier as there is so much noise, hype, and gimmicky products in today’s overcrowded market, it’s tough to know what’s actually legit.

• Beta-alanine & Citrulline Malate 

Often, the two main ingredients are in most pre-workouts. When properly dosed (not the case as you would’ve guessed), they can support training volume, muscle pump, and delay fatigue. Benefits for training performance.

B-Tier

Very context dependent, often over-hyped

• BCAA’s (Branched-Chain Amino Acids) 

Not useless, but overrated. Eat your protein and don’t spend your money on expensive flavored water.

• Greens Powders

Solid back-up plan for people who struggle to eat their veggies… Powders don’t replace whole-food nutrition, even though the marketing makes you believe it does.

• Beetroot Juice 

IFYYK – Modest effect / needs consistent dosage and useless unless you’re doing longer-duration or endurance-based training.

C-Tier

Overhyped, underperforming and unnecessary.

• “Natural” Test Boosters 

What can I say, waste of money, but marketing engineered to prey on men’s insecurities. There is no SOLID evidence, no CLINICALLY ACTIVE ingredients in these products. Just a loud label and a quiet wallet.

• Glutamine / L-Arginine 

Both of these supplements are overhyped; glutamine is useful in clinical settings, but has very low benefits for gym-goers. Arginine was overhyped back in the old school days, but poorly absorbed, and other ingredients work better for blood flow (e.g., Citrulline Malate).

Final thoughts

Supplements won’t replace hard training, whole foods, recovery, and consistency. But I’m wrong to say that using the right stack can’t support you in reaching your goals when used smartly.

Do you want to know what supplement might work for your specific training phase or goal? Shoot me a message and I’ll guide you through it!