Walk into any supplement store or Google “What supplements should I take” and you’ll quickly find thousands of products claiming to help you:
- Burn fat
- Build muscle
- Increase energy
- Improve recovery
- Sleep better
- Boost testosterone
- Optimize your metabolism
The message is simple:
“Your results are one supplement away…Just make sure you buy mine.”
The reality?
They’re not.
At Landing, we believe supplements are exactly what their name suggests: supplemental.
They can help fill gaps, support health, and improve convenience. But they will never replace the fundamentals:
- Eating quality foods
- Getting enough protein
- Strength training consistently
- Moving daily
- Staying hydrated
- Sleeping well
In our experience, those habits account for roughly 95% (if not more) of your results.
Supplements may help with the final 5%.
So before you spend hundreds of dollars every month chasing the latest trend, start with the basics.
If those are already in place, here are the five supplements we most commonly recommend.
1. Protein Powder
If we could only recommend one supplement to most adults, protein powder would probably be it.
Not because it’s magical.
Because it’s convenient.
Many adults struggle to consistently eat enough protein throughout the day. Protein powder can help fill that gap without requiring additional meal prep or cooking.
Potential benefits include:
- Supporting muscle maintenance and growth
- Improving recovery from training
- Helping manage hunger
- Making it easier to reach daily protein goals
A protein shake should never replace whole foods entirely, but it can be an incredibly useful tool when life gets busy.
Our recommendation:
Use protein powder as a convenience tool, not a meal replacement.
2. Creatine
Creatine is one of the most researched supplements available and consistently shows benefits across a variety of populations.
Despite what many people believe, creatine isn’t just for bodybuilders.
Potential benefits include:
Physical & Athletic Performance
- Increased strength and power
- Improved training performance
- Better recovery
- Supports maintaining muscle mass as we age
Cognitive & Brain Health
- Supports cognitive function
- Supports neurological health
Healthy Aging
- May support overall function and independence as we get older
- Especially beneficial for vegetarians and vegans, who may have lower dietary creatine intake
Creatine works by helping your muscles produce energy during high-intensity efforts.
For most people, 3–5 grams per day is sufficient. Newer research suggests that higher doses may provide additional benefits in certain situations, particularly for larger individuals or for cognitive support, but 3–5 grams daily remains a practical and effective recommendation for most adults.
Our recommendation:
Nearly every healthy adult who strength trains can benefit from creatine supplementation.
3. Multivitamin
A multivitamin isn’t a substitute for fruits, vegetables, and quality nutrition.
Think of it as nutritional insurance.
Even people who eat relatively well may have occasional gaps in their nutrition. A quality multivitamin can help cover some of those bases.
Will you feel dramatically different after taking one?
Probably not.
But over time, it may help support overall health and nutrient intake.
Our recommendation:
Choose a reputable brand and view it as a supplement to a healthy diet, not a replacement for one.
4. Fish Oil (EPA/DHA)
Fish oil provides omega-3 fatty acids, specifically EPA and DHA.
These fats play important roles in overall health and many people simply don’t eat enough fatty fish to consistently obtain them from food alone.
Potential benefits include:
- Supporting heart health
- Supporting brain health
- Helping manage inflammation
- Supporting recovery
If you’re regularly eating fatty fish multiple times per week, supplementation may be less important.
If not, fish oil can be a worthwhile addition.
Our recommendation:
Consider fish oil if fatty fish isn’t regularly part of your diet.
5. Magnesium
Magnesium is involved in hundreds of processes throughout the body, yet many adults fail to consume enough through food.
Potential benefits include:
- Supporting muscle function
- Supporting recovery
- Supporting sleep quality
- Supporting overall health
Not everyone needs magnesium supplementation, but it can be a useful tool for individuals who struggle with recovery, stress, or sleep.
Our recommendation:
Magnesium glycinate is often a good starting point due to its absorption and tolerability.
What About Everything Else?
It’s not uncommon for us to be asked about:
- Greens powders
- Pre-workouts
- BCAAs
- Fat burners
- Testosterone boosters
- Detox supplements
- Metabolism boosters
Some may have a place.
Many are overhyped.
Most aren’t where we’d start.
Supplement recommendations become much more individualized once we move beyond the basics.
Blood work, medical history, dietary preferences, medications, health goals, and lifestyle all matter.
That’s why we generally prefer to build a strong foundation first and then make targeted recommendations when appropriate.
The Bottom Line
Before you spend money on supplements, ask yourself:
- Am I eating enough protein?
- Am I eating fruits and vegetables regularly?
- Am I strength training consistently?
- Am I moving daily?
- Am I sleeping 7-9 hours most nights?
- Am I staying hydrated?
If the answer to those questions is “not really,” that’s where your attention and money belongs.
If the answer is “yes,” then supplements may help support your plan.
Just remember:
Supplements don’t create results.
They support the habits that do.
Focus on the 95% first.
Then use supplements to help with the final 5%.
Disclaimer: The information provided by Landing Health & Performance is for educational purposes only and should not be considered medical advice. Always consult your physician or qualified healthcare provider before making significant changes to your nutrition, exercise, or supplement routine, particularly if you have a medical condition, are pregnant or nursing, or take prescription medications.
