Supplement Recommendations
I buy my supplements from Legion Athletics because they prioritize evidence based formulas and clean ingredients. I’ve followed their founder for years and trust that their products are backed by real research.
What originally sold me was his stance that supplements don’t matter much unless you’re already doing the basics well. Training consistently, eating enough protein, sleeping, and managing stress. That's what we're all about here at VBA Fitness!
If you’d like to try them, you can use my affiliate link below.
Use code VBAFITNESS at checkout to get 50% off your first order and 10% back in points on every purchase.
Protein Powder
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Getting enough protein from whole foods is tough, so using a protein powder is a practical option.
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Choose high quality powders with fewer ingredients. Simpler is usually better.
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Avoid cheap powders that use artificial flavors, low-quality fillers, or list “whey” but include milk protein instead.
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Look for a strong protein to calorie ratio. If a 40g serving only provides 20g of protein, you’re paying for a lot of unnecessary extras.
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For muscle building and body composition, choose whey protein or a plant based blend with a complete amino acid profile.
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Collagen is great for skin, hair, and nails, but it does not support muscle building and shouldn’t replace a true protein powder.
Fish Oil
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Quality matters with fish oil. Avoid ultra cheap options that offer hundreds of pills for very little money.
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Low quality fish oil can contain contaminants, including heavy metals, which can be harmful.
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Fish oil provides the essential omega-3s EPA and DHA, which are difficult to get in optimal amounts from food alone.
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To hit ideal levels through diet, you’d need multiple servings of fatty fish each week.
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A high quality fish oil helps fill that gap safely and effectively.
Benefits of fish oil include:
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Improved body composition (supports fat loss and muscle retention)
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Immune system support
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Better mood and brain health
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Less muscle and joint soreness
Multivitamin
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A multivitamin helps fill nutritional gaps in your diet, even if you eat well.
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Many people fall short on key micronutrients like vitamin B6, magnesium, vitamin A, calcium, zinc, and folate.
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These nutrients play important roles in energy levels, muscle function, bone health, and immune support.
Creatine
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Creatine is one of the most researched and effective supplements for strength and muscle gain.
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All you need is 5 grams per day of creatine monohydrate. No blends, no special formulas.
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Creatine works by increasing available energy in your muscles, allowing you to train harder and recover better.
Benefits of creatine include:
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Increased strength and power output
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Improved muscle mass over time
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Better workout performance and training volume
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Support for bone density and healthy aging
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Potential cognitive and brain health benefits
Greens
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If you’re consistently eating 3–4 servings of vegetables per day, you’re likely getting most of the vitamins and minerals you need.
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If you’re falling short, or just want extra support, a greens supplement can help fill the gap.
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Greens powders are a convenient way to boost micronutrient intake when whole vegetables are inconsistent.
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Think of greens as a backup, not a replacement for real vegetables.
Vitamin D
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Vitamin D is one of the easiest and most affordable supplements to take.
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We get vitamin D from sunlight and certain foods, but most people still don’t get enough.
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Low vitamin D levels are associated with increased risk of heart disease, certain cancers, multiple sclerosis, bone loss, and depression.
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Aim to get sunlight daily when possible and use vitamin D supplementation to reach optimal levels.
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You can check your vitamin D status with a blood test. An optimal range is 60–80 ng/mL.
Disclaimer
The information provided on this page is for educational purposes only and is not intended as medical advice. You should always consult with your physician or a qualified healthcare professional before starting any supplement, especially if you have a medical condition or take prescription medications.
The information above is based on findings from various research studies and industry literature. Individual needs can vary, and you are encouraged to do your own research and make informed decisions based on your personal health goals and circumstances.