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Supplement Basics for Women: Protein, Creatine, and Avoiding the BS
Manage episode 501820132 series 3658012
The supplement industry is massive—worth over $60 billion in 2024 in the U.S. alone—and chances are you’ve come across it in your daily life, whether at the grocery store, on Instagram, in a doctor’s office, or even from a well-meaning mother-in-law. But with so many powders, pills, and potions out there, how do you know what’s worth your money and what’s just clever marketing?
In this episode, I break down the world of dietary supplements in a way that’s clear, evidence-based, and practical. We’ll cover:
- What counts as a supplement (according to the Food and Drug Administration)
- Reasons for taking a supplement—from addressing deficiencies to boosting athletic performance
- The big problem with supplement regulation in the U.S. (and why supplement safety matters)
- Which supplements are helpful for fitness (specifically protein powder and creatine)
- Common gimmicks and marketing traps you can skip
- My personal take: which supplements I actually use
You’ll walk away knowing how to spot quality supplements (hint: third-party testing is key, and NSF certification is the gold standard) and how to make smart choices without wasting money or risking your health.
Chapters
0:00 Intro
2:15 What is a supplement?
4:45 Not all supplements are created equal.
6:00 Supplement regulation in the US
8:20 Supplement marketing tactics
10:30 Protein supplement
15:47 Creatine supplement
20:58 My supplement stack
Links
Read more about supplements on the FDA website
Creatine and Protein
NOTE: None of these are affiliate links, they are simply all NSF certified and reasonably priced. I will NEVER sell you supplements because I see it as a conflict of interest.
Bare Performance Nutrition Creatine
Biosteel Protein Powder (plant based)
Biosteel Protein Powder (whey)
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