Creatine, whey and other supplements: what actually works?

When it comes to sports supplements, the noise-to-information ratio is probably the worst in the fitness world. There are hundreds of products on the shelf, each with bold claims on the packaging, and on social media almost all of them are presented as “essential”. In reality, only a small proportion of these products have a reasonable level of scientific support; for the rest, the effect is either very limited or the evidence is insufficient. At O’Wellness Dragos we always recommend the same framework on this subject to members coming from around Maltepe and Dragos: nutrition, sleep and training consistency first; supplements last, as a fine-tuning tool. In this article we classify supplements by level of evidence, explain what is realistic to expect and point out the situations in which you must consult a physician. This article is for general information; you should consult your physician before starting any supplement.

Four questions to ask when assessing a supplement

Reading the label is not enough to decide whether a product works. These four questions let you weed out most products quickly:

1. Are there human studies? Cell culture or animal studies can be interesting, but they need to show a performance outcome in humans.
2. How large is the effect? “Statistically significant” and “noticeable in practice” are not the same thing. A very small effect is invisible in daily life.
3. Who does it work for? Some supplements only show a benefit in people who are deficient. If you are not deficient, expecting extra benefit is not realistic.
4. What is its safety profile? Being effective does not mean being safe. Drug interactions, existing conditions and dosage all matter.

A general table by level of evidence

The table below summarises common supplements by level of evidence. The information here reflects general trends in the literature and does not constitute individual advice.

Supplement	Claimed effect	Level of evidence	Practical takeaway
Creatine monohydrate	Strength, explosive power, muscle mass	Strong	The best-studied performance supplement; its effect is reproducible
Caffeine	Endurance, a drop in perceived exertion, alertness	Strong	Effective, but individual sensitivity varies widely
Whey and other protein powders	Completing your protein target	Strong (as a tool)	There's nothing magical about it; if food gets you to your target, it's unnecessary
Vitamin D	Bone health, muscle function	Strong if there is a deficiency	It should not be used without a blood test
Beta-alanine	High-intensity, short-duration endurance	Moderate	Limited benefit at certain exercise durations
Omega-3	Inflammation, general health	Moderate (health), weak (performance)	It can matter if there is little fish in the diet
BCAA	Muscle growth, preventing muscle loss	Weak	No added benefit shown once total protein intake is sufficient
Glutamine	Recovery, immunity	Weak	No performance benefit supported in healthy athletes
Fat burner blends	Rapid fat loss	Very weak	The effect comes mostly from caffeine; ingredient transparency is an issue
Herbal blends that claim to raise testosterone	Hormone increase, muscle gain	Very weak	No meaningful effect has been shown in healthy men

Creatine: the supplement with the most evidence

Creatine monohydrate is the most intensively studied performance supplement in the sports science literature. It occurs naturally in the body and is also found in red meat and fish. By increasing the creatine phosphate store in the muscles, it supports the capacity to supply energy in short, high-intensity work.

The realistic expectation is this: a measurable increase in the number of repetitions or the weight used in work requiring strength and explosive power. It does not burn fat directly and does not change appearance on its own. In the first weeks an increase of a few hundred grams up to a kilogram may be seen on the scale; most of this is intramuscular water retention and not an increase in fat.

In some people the expected effect is not seen; the reason is usually that they are already getting a high amount of creatine from their diet. Contrary to widespread misinformation, there is no strong evidence that it causes kidney damage at recommended doses in adults with healthy kidney function. However, if there is kidney disease, a liver problem or regular medication use, creatine use should be started only on a physician's decision. It is not recommended during pregnancy and breastfeeding, as there is insufficient safety data.

Whey and other protein powders

Protein powder is not a performance enhancer; it is a practical source of protein. Understanding this puts expectations about the product in the right place. If you can reach your daily protein target with eggs, yogurt, meat, fish and legumes, adding protein powder brings no extra gain.

On the other hand, it is useful in these situations: not finding time to prepare meals because of a busy work schedule, struggling to reach a high protein target through food, appetite problems, travel, and the need to complete the target on a vegan diet.

For most users, the differences between types are small in practice: the distinctions among whey concentrate, whey isolate, casein and plant-based blends become meaningful in terms of lactose tolerance, digestion speed and dietary preference. For people with lactose intolerance, isolate forms are generally more comfortable. To review in detail how to calculate your daily protein needs, you can talk to our dietitian; our private services nutrition consultancy is among them.

Caffeine: effective but individual

It is well documented that caffeine supports endurance performance and reduces perceived exertion. Its effect usually becomes noticeable 30-60 minutes after intake. With regular use, some tolerance can develop.

The real issue here is individual sensitivity. The same amount of caffeine can bring focus in one person while causing palpitations, restlessness, heartburn or trembling hands in another. Caffeine taken before evening sessions can disrupt sleep quality and so affect recovery negatively; that is a clear loss in terms of performance.

Situations that require attention: cardiac arrhythmia, high blood pressure, anxiety disorder, reflux, sleep disorder and the use of medication that interacts with caffeine. If any of these applies to you, you should discuss your caffeine use with your physician. Separate limits are recommended for caffeine intake during pregnancy.

Vitamins and minerals: the logic of deficiency

The basic principle with vitamin and mineral supplements is this: if there is a deficiency, correcting it supports performance and health; if there is no deficiency, taking more brings no added benefit and in some cases can be harmful.

• Vitamin D: Deficiency is widespread in our country. It is linked to bone health and muscle function. The dose should not be set without measuring blood levels; at high doses there is a risk of accumulation.
• Iron: Deficiency can be seen especially in women and endurance athletes. It can cause fatigue and a drop in performance. However, unnecessary iron supplementation is harmful; the decision must always be made with a blood test.
• B12: A heading to keep an eye on if you eat a vegan diet. Getting enough from plant sources alone is not possible.
• Magnesium: It gets a lot of attention through its link with muscle cramps, but cramps usually have other causes. Without a deficiency, expecting a clear benefit is not realistic.
• Multivitamins: No measurable performance benefit has been shown in people who already eat a balanced diet; it is used more as an insurance policy.

The common point here is that the decision requires a blood test and a physician’s assessment. Using supplements based on guesswork means both unnecessary cost and, with some substances, a risk of accumulation.

Popular products with weak evidence

Products in this group are not necessarily harmful; it simply means the claimed benefit has not been reliably demonstrated.

• BCAA: No additional benefit has been shown once total protein intake is adequate. A meal that already contains protein supplies all the amino acids.
• Glutamine: Outside certain clinical uses, a performance or recovery benefit in healthy athletes is not supported.
• Fat burner blends: Most of their effect comes from the caffeine they contain. Ingredient lists are sometimes not transparent, and undeclared substances can be detected in some products. What determines fat loss is calorie balance, not a capsule.
• Herbal hormone boosters: In healthy individuals, no meaningful hormonal change or muscle gain has been demonstrated.
• Collagen supplements: Research on joints and connective tissue is ongoing, but the current evidence is limited and not enough to draw a firm conclusion.

Product safety and reading labels

Supplements are not regulated to the same standard as medicines. That makes a few points worth watching when choosing a product:

1. Official record: Food supplements sold in Turkey must be registered with the relevant ministry. It is best to stay away from unregistered products or ones obtained from abroad without oversight.
2. Clarity of the content list: With products that list no amounts under the name “proprietary blend”, there is no way to know what you are taking.
3. Exaggerated claims: Phrases like “ten kilos in two weeks” or “like doping” are not a sign of credibility — quite the opposite.
4. Independent analysis: Some manufacturers publish third-party lab analyses; that is a plus.
5. Drug interactions: If you take medication regularly, tell your physician about every supplement you use, including herbal products. Herbal does not mean safe.

Five things that come before supplements

In practice, the biggest gains come not from supplements but from the basics. Here is the order we observe among our members:

• Regular training: No supplement makes up for an inconsistent training routine. To set up your weekly flow from our weekly schedule you can benefit.
• Enough protein and total calories: Without an energy balance that suits your goal, no supplement will show an effect.
• Sleep: Sleeping less than seven hours has an effect on performance and recovery that no supplement can make up for.
• Fluid intake: Even mild fluid loss makes a session feel harder.
• Technique and program quality: Correct loading and movement quality are decisive for joint health and for progress. Reformer Pilates and in our group classes training under a trainer’s supervision supports this side of things.

At our facility in Cevizli the heated indoor pool, sauna and steam room can all become part of your recovery routine; massage and spa treatments are offered under our separate brand O’Spa Dragos is offered. For a personal assessment of your nutrition and supplements from our contact page you can make an appointment. If you have a chronic illness, are pregnant or breastfeeding, or use medication regularly, always consult your physician before starting any supplement; this article is not a substitute for medical advice.

Frequently asked questions

Which sports supplements actually work? Those with the strongest level of evidence are creatine monohydrate and caffeine. Protein powder, meanwhile, is not a performance enhancer but a practical tool for completing a protein target. Supplements such as vitamin D show benefit only if there is a deficiency, and the decision needs to be made with a blood test.

Is taking creatine harmful? In adults with healthy kidney function there is no strong evidence of harm at recommended doses. However, if you have kidney or liver disease, take medication regularly, or are pregnant or breastfeeding, you must consult your physician before using it.

Will fat burner products speed up my weight loss? The level of evidence for these products is very weak, and most of their effect comes from the caffeine they contain. What determines fat loss is calorie balance, sleep and the training routine. In addition, since ingredient transparency is problematic in some products, caution is needed.

Do I need to take BCAAs? If your daily protein intake is sufficient, no additional benefit has been shown, because every meal containing protein already supplies these amino acids. Devoting your budget to meeting your protein target with food is a more efficient choice.

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