Fitness Supplements RANKED - Best to Worst!
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Here's a list of videos on some of the mentioned supplements
Arginine: • Arginine Explained in ...
BCAAs: • BCAAs - For Fasting or...
Beta Alanine: • Beta Alanine Explained...
Caffeine: • Does Caffeine Make You...
Casein: • Casein - Better Than W...
Citrulline Malate: • Citrulline Malate Expl...
CLA: • Is CLA Good For Weight...
Creatine: • How To Take Creatine
Glutamine: • Glutamine Supplements ...
HMB: • HMB Supplements... Sim...
Plant Protein: • Which Vegan Protein Po...
Sodium Bicarbonate: • Better GAINS with BAKI...
Turkesterone: • The Sad Truth About Tu...
Whey: • What is Whey Protein? ...
ZMA: • Can This Supplement (Z...
Time to rank some of the most popular fitness supplements in the world! Where will whey, casein, or... HMB fall on the list? Will we see some surprised top tier supplements that you didn't expect? Maybe a surprised rank for your own popular supplements like BCAAs or Creatine?
There's a whole lot to go through! What's the worst supplement? What's the best supplement? Let's see where all these dietary supplements ultimately fall.
Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #supplements #gains #lifting
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Protein powder, creatine, and coffee. You're welcome.
S tier easy for EZ gains
Saved us time
If you was the homie, I'd kiss you goodnight
Thank you, still watching so I can educate the sheep
Add ashwagandha and you good
1. Creatine (monohydrate)
2. Protein powder such as Whey, Casein, or vegan.
3. Caffeine
expected
Facts
I actually have studied the extensive effects of creatine mono tearing a hole in my gut alot worse than its cousins. And while cheeper needs a higher dose to be effective. Not convinced it will stay above hcl in the long run, but time will tell i suppose.
@@joshuavance5424 is there any noticeable side affects for hcl ?
Some advices how to take creatine monohydrate? I drink coffee as a pre work out and normally creatine after workout with a shake. With all the information out there I'm a little confuse...
The day my journey started, i was 21 fat and demotivated, but when a kid called me uncle, that was the hit, and now I'm 24 living the dream loving the journey, good to see I'm already using all the first 2 tier sups
Kids calls us uncle regardless. I used to be 104 kg at 22 years old, one year later loses around 30 kg and kids still calls me uncle. I think it's because of my face 😭
good job, uncle hahhahaahah :D
111 👍
Not really a fitness supplement, but I feel FIBER supplementation is the most often overlooked even though data shows pretty much everyone’s diet is deficient in fiber.
How do you take fiber supplements? Which form?
@@sirsa000 psyllium husk and acacia powder
If you replace any processed packaged foods with actual food food, it’s really easy to get plenty of fiber…and also more hydration.
Let food be thy medicine.
Yeah but it's pretty easy to get fiber just eat vegetables and wheat also has a lot of fiber
I'm vegetarian so when i started having 100gm chickpeas everyday for protein, I noticed my bowel movements got way too easy and i found out it had 19gm fiber 😀😀 do suggest everyone to give it a try
You give me the motivation to come back to the gym when I lose hope in myself. Thank you for your content mate!
Never lose hope brother💪🏻
i hope your hope is lost for good this time :)
get back in the gym brotha
Would love to see more fitness tier list videos like this!
What a great video! Anyone who is beginning their fitness or supplementation journey should watch this, especially if they're overwhelmed by all the over-marketed crap that is out there.
I'm surprised to see Citruline-Malate so low to be honest. To me that's an A for sure, ridiculously hard to get enough of it through your diet (6-8g from beets? Sounds horrible), and plenty of research backing up it's efficacy. Plus it has benefits outside of fitness as well. I'm a HUGE fan of this one in case you can't tell. Great video! Keep em coming!
Absolutely, for me it has the most noticable effects after creatine. And I have tried really a lot of supplements. Sodium Bicorbanate should be higher as well if we talk about fitness performance and not just gym.
What does it do?
@@martinguzman6673 he describes it in the video. Basically it enhances the pump, and it's hands down the best supplement for increasing pumps. It's also good for increasing endurance, and because it increases blood circulation it can also help men with E.D. and Performance issues.
@@richardcaraballo1185 thank you:). What brand do you recommend I wanna give it a shot
@@martinguzman6673 just make sure is Citrulline Malate.
Vitamin D deficiency is real my friend! Worth putting it in the B tier at least if not A. Looking forward to hear your thoughts. Otherwise a great video as always 🙌
Vitamin D definitely A or S
I say S for sure! So many are low in it and ensuring you get your daily value is extremely important
agree
It's S tier. It's a must have vitamin just for daily life alone
Also vitamin b12 if you are on a plant based diet.
This is so fun to watch! If you're the type to see only whats best, I really recommend you to watch the whole thing, its free information and next time when someone asks you about these supplements you can answer then easily. Its great knowledge, thanks Picturefit!
ashwaganda is the ultimate recovery supplement, especially if you can manage to source the least synthetic form possible. Helps with mood, focus, hormone production (including test), and joint and muscle health. Not specifically a fitness supplement but it sure is a great one. Tongkat is a another good one and arguably even better for fitness.
Also if you are in a hurry to develop alexithymia
It is toxic to the liver, so please beware!!!
in my experience marijuana is the ultimate recovery supplement especially when bulking
Can you do a video on supplements for joint support? This is a topic that not a lot of channels cover except the ones trying to sell their products
MSM, glucosamine, everything else is bullshit
Check out the NoLimitSquad channel. His entire channel is on isometrics and joint support and what we can do to improve them. He also dropped a supp video a few weeks ago
Nice vid! Now I'd wish you would cover a couple more, if you have the chance: multivitamins(it's a fairly broad term, but hey), fish oil, collagen, choline bitrartrate, l-tyrosine, betaine anhydrous, EAAs. There's probably more, but I'm especially curious about these cuz they're usually marketed/added in preworkouts. Thanks a bunch!
you have the highest quality fitness content of any other channel I've seen. Keep up the amazing work!!
At least for me Creatine monohydrate has one more effect: I have tendinopathy and went through few fractures, and creatine helps for the pain and joint strength A LOT. I can't really say I feel its effect on workout potential as much as it does for my joint mobility. This is just anecdotal personal experience, as I haven't seen any research confirming it, but if you have joint pain you can give it a shot.
Creatine can exacerbate tendinitis because it aids hypertrophy of muscle bellies faster than tendon strength, weakening tendons compared to muscle strength, proportionally
@@pathologicaldoubt Cool, cool cool. Tendinitis is not the same as tendinopathy though. Not to mention the fact that I specifically pointed out this is personal experience, not science.
Creatine is great for the elderly too as long as they have no kidney issues
I woke up, and was feeling low energy - until this video popped up~!! Now, I'm pumped, and feeling happier!! Thank you for your consistent awesome energy!! Stay safe, and healthy, and don't ever stop doing the good that you do
Had to do a research paper on HMB. Pretty good summary of it. Most of its use will likely be to help people suffering sarcopenia. So, elderly people, or those recovering after ICU treatment or some sort of prolonged bed rest
Good stuff! I just started getting serious about fitness and know that my diet needs work. You answered a ton of questions for me here! Thanks!
I feel like it’s really hard to rank supplements like these because of how different they all are like citruline is an amazing pre workout for pumps but then magnesium makes me sleep like a baby so it’s all perspective and what you need.
Started taking magnesium last month. My sleep has never been this good in my life!
@@steveellefsen5662 I'm glad to hear that! A few others that have helped with falling alseep for me was l-theanine, b5 (with the magnesium), gaba, lemon balm extract, valerian root and 5-htp.
I refuse to believe anyone in the comments is calling you "Mr." PictureFat
Loved this style and would love to see more content like this
I need the update of these supplements now there's much more and the changing scientific review
Some supplements with solid research and studies proving effectiveness for muscle strength: Shilajit and Tongkat Ali. I personally really enjoy TA and like it more-so than Ashwagandha because it’s more energizing than sedative. Shilajit has also been proven to optimize hormone levels as well as increase muscle mass and strength. These two stacked together are great for gains. I would advise these much before Turkesterone. I would put these two in a luxury category. If you can afford to have them - I’d say get them. Check pubmed for the research as they are all solid.
Protein whey - prefer isolate
Creatine monohydrate - it works
Pre-workout - use high caffeine on Friday/Saturday, stim free weekdays so I don't screw my sleep up
Vitamin D - high dose 4000iu (i'm indoors a bit too much)
Fish Oil - Omega3 good for inflammation
Glucosamine and chondroitin - good for joints (although scientists don't know why only that the results show improved cartilage)
Probiotic digestive enzymes - gut health & improves nutrient absorption
Psyllium husks high fibre - find this has helped keep good digestion with a high protein diet
ZMA - zinc magnesium vitamin B6
Electrolyte complex - mainly for potassium & salt, recently learned salt also helps absorption of creatine
If cutting will add a multivitamin
Love the concept of this… would be great if you put a tier list supplement for pre & post endurance workout. Tnx
Good video, I appreciate your channel. As a recommendation getting into the actual content earlier than 4:30 would be more consumable by the viewer. Keep up the content, I'm a fan!
Great video. Useful information, organized into an understandable way, and from a trusted source.
Nice profile pic
Seeing mouth breathing V-Shreds InfoMercial interrupting your Fitness Video referencing actual studies is the height of Irony!
What’re your thoughts about ashwaganda affecting your hormonal balance/the endocrine system? I’ve been curious about it for awhile especially because I have trouble with sleep, but the hormonal affects seen in the literature give me pause.
Also, great video! Love the script-free nature of the video showing off more of your personality! Great info, have a good one! :)
Very good video, I think every lifter should get creatine (when it's on sale) it's so cheap... then move down the list as they need/ can afford. I take creatine, protein powder and any pre-workout that has caffeine and beta alanine, I like itchies :).
Where is the dmaa bruh
Im probably genetically affected by hair loss when looking at my family, so I’m really unsure about Creatine, even though it seems to make such a big difference... can anyone tell me about their experience with Creatine, especially in regard to genetical hair loss?
Been taking it for 4.5 years and i think i lost some but idk how much would have happened anyway. Dad's basically bald but my hairline still holds up 24->29 yo
Creatine has 0 effect on hair loss, just take Creatine m8
It does accelerate hair loss if you are predisposed to balding. I had 2 hair restoration procedures and everytime i take creatine my preexisting hair seem to thin out. Still enjoy taking it though because of the great benefits in performance. If you want to consider maintaining your hair you'll probably be better off without it unless you take a dht blocker.
Hair loss affects a big percentage of the male population. You could try taking it and see if the hair loss becomes more pronounced, in which case, you could stop it.
On a personal opinion, it might have had some effect on my (genetically predisposed) hair loss. However, the benefits are just too great compared to a minimal hair loss in my case.
@@hedananddazai5704 it does, and dht levels that thin the hair
Generally agree except for turkesterone. I was skeptical at first but tried it and my pr went up on everything a substantial amount after a few weeks on it. I had peaked and it pushed me over. No change except adding Turk. I know it’s just Anecdotal which isn’t real data but the anecdotal evidence is immense out there. Someone needs to do some real studies on the stuff
Glutamine absolutely saves my life after a strength workout! It combats soreness. I wouldn’t be able to sleep wo it the day after, it’s essential for me!
Agreed 100%. If I have to choose only one supplement, it will be creatine definitely.
From my perspective, proteine in all its forms is unnecessary, if you are able to get all the proteine you need from natural protein sources, also receiving other macronutrients in healthy proportions.
Caffeine is unnecessary also. It's easy way to get perked up, but if you have to do it, you possibly need to reconstruct your work/life balance.
Protein supplements are only beneficial when your calorific intake requirements for muscle building (bodybuilder etc) far exceed the requirements of the average person imo
How does this work on a Flat Earth?
Protein powder and creatine are no1.
Bcaas and hmb should be taken if you are trying to cut.
I also recommend multi vits and fish oil so you don't need to track macro nutrients.
Pre workout/coffee if you need a boost.
Everything else is a waste of money...
Easy
I really liked this tier video, please make more like this
I never make comment, that's how much I want more videos like this
Thanks for taking the time to leave a feedback Max. Appreciate it!
Water should be in SS tier
Nazi
I'll pick up a Casein, I'll have my morning shake with Whey, and my night-time shake with Casein. Also a bag of Citrulline Malate, already taking Creatine Monohydrate and Beta Alanine. Got me some Zinc - Magnesium - Boron - B6 + supp too. Great list, thanks for the info!
Man I love your videos! Helped me understand so much about fitness. Your videos actually inspired me to start working out again!
That's great to hear. I'm glad my videos helped in any way. You're doing the hard work!
Citruline Malate should 100% be A tier. It’s an awesome preworkout cursor
One interesting one that you don't have here that would be in D tier but is VERY promising is Bromelain. Pineapple based enzyme that at least in preliminary research is a very good targetted anti-inflammatory for tendon injuries. I have personal experience with this, but very few studies on it yet.
Very good for healing and avoiding tendon injuries.
Very good tier video man but I wanted to see where you put pre work out and mass gainer tho
Although ashwagandha is mainly beneficial for things like stress and anxiety. There is evidence it does this by lowering cortisol. High cortisol levels can inhibit testosterone production, reduce test levels and block the effects of test. Which means indirectly ashwagandha may raise or maintain testosterone levels, but only for people with high cortisol levels.
Trenbolone -> S tier
Trippin, steroids is bottom tier scum
The only thing I disagree with is putting other Creatine forms below Monohydrate.
Just by basic chemistry, Creatine HCL is identical to Monohydrate, except its the hydrochloride salt of Creatine. That theoretically makes it more water soluble and intestine-friendly. As someone with IBS, that's a life saver; I need to avoid bloating.
There's no solid data suggesting that any one form of Creatine is superior in terms of its effect, but HCL tastes so much better to me and mixes so darn easily, even in a cup without any shaking. So, it at least deserves to share S-tier with Monohydrate.
old comment but you also have to look at the price of it even though I might need less overall powder it's still much more expensive then mono
@@ciaranmck4469 true but given how well all Creatines work, it's still S-tier.
The taste and G.I. benefits personally warrant the price hike for me.
Would be cool to have this be a series you return to every 3 or 6 months with any new studies and such
A good, accurate ranking. But vitamin D should be on the list since most people are lacking in it. Also, beet root is a good NO supplement.
I would appreciate a supplement and diet guide to improve muscle health, growth, strength etc without fat gain for those who can not lift weights or engage in much exercise due to illness. Illness related muscle atrophy and osteoporosis are so prevalent in people... not just older adults, but young people too. What supplements and diet do you suggest? Many supplements only really work when combined with excerise so I would love to hear your thoughts to help me (and others in the same situation)
Good video. Surprised you didn’t cover collagen. Our clients are mainly female and they are ALL OVER collagen.
I’m worried about taking creatine because I’ve heard rumors about hairloss. Are these based in science at all? I love this channel!
Baking soda was once banned in the lifting community. It takes hydrogen out of your muscles allowing you feel less fatigue. Plus it cleanses water. Definitely higher on the list :)
New to the channel, just an idea for content. A full episode on water intake would be great. As in, when, how much, how often, and common mistakes.
And that’s why stores nearby me never stocks creatine. They DO sell whey though.
So basically just GET YOUR PROTEIN and take a standard pre-workout mix with Caffeine, Cirtulline, Beta Alanine, and Creatine. Anything else is basically speculation or already covered by a balanced diet, or if you have a vitamin deficiency.
where tf is Dianabol?
Steroids
In Mike OHerns buttocks… 🤣
Dianabol really isn't considered that good. Your mainly just gaining water weight. You may look bigger, but that's just water added to your muscles. Once you get off dianabol all that water weight is gone and you shrink back to before you took it. It's a waste honestly, and some say it makes it easier to tear and hurt your muscles because it's inflammatory. To each his own though. But if your gonna get into peds, sarms, prohormone, and straight up testosterone are really the only big enhancing drugs. Massive side effects yes, but they do actually build muscle. Is it worth it, that's all up to you.
@@paulg.6120your right Anadrol is better
Couple of corrections (sorry my dude, got my masters in sports nutrition so did a lot of studying on these):
Sodium Bicarbonate is actually used more for hydrogen buffering (similar to beta alanine) so it could actually be ranked higher.
The dosage for beta alanine should actually br no more than 2 grams per dose which shouldnt cause parasthesia. If you get that tingly feeling, you’ve taken to much and your body wont absorb as much of that dose.
Something that would be interesting to have included would be which supplements contain banned substances and should be avoided due to that.
Other than that, most everything sounds about right! Keep up the great videos!
Thanks friend. I'm sure I missed a few points here and there due to the off-script nature. Maybe a future vid can have some corrections.
I would not listen to this guy about his opinions on these supplements
Any supplement you take [in moderation] is good for you, it all depends on the end goal, the person taking it, your diet, your activity levels; too many factors to considers
What can be "A" tier for one individual is "F" tier for another
For DHEA, having a subatrate for DHT increase the risk of prostatic hyperplasia which probably makes you curse the times you take that supplement
I'm pretty sure I'm a non responder to creatine, or the difference is so unsignificant that I just can't tell. I have been taking it for around 9 months and the only thing that I have suspected was that it made me gain a bit of water weight (like 1 - 1.5kg at most) but looks wise it made no difference and my strength was improving before I took creatine as well and it didn't suddenly increase more so I don't think it did anything in that area either.
Incredible. I'm taking notes!
One thing to consider is that hitting your protein goals isn’t typically through food alone can be very difficult and expensive depending on what you’re going for. Because of this I would actually put Protein above creatine, especially since studies show most people aren’t getting enough protein
Eggs, love eggs
Creatine monohydrate feels like it's drilling a hole into my stomach/guts. I'm going to use Crea HCI to see if it aleviates any of the side effects.
Other creative forms are less effective or have the same effectiveness don’t pay more for less and it’s probably not the creatine it’s probably something else you’re consuming
Then you ain't taking creatine right I don't see how it's causing anything unless your drinking less than 1 cup of water a day
@@cry9303 it's 100% the creatine. I know my body too well mate. Also, creatine's known for causing digestive issues in 5% of it's users.
You need to take creatine with some sort of solid food(or thick protein shake) and do not drink caffeine untill about am hour after and drink plenty of water
I work for Amazon, I pick items so I see what people are ordering and the supplements are kinda eh, take them if you need them but eating fruits, vegetables, and quality proteins usually gets the job done
20:01 actually, the research has shown that over time, yes, you do build a tolerance to the cognitive effects of caffeine, but NOT the physical performance related benefits.
Creatine Monohydrate is Goated AF.
Protein powder > Multivitamin > Coffee in that order is all you need
No a multivitamin is top because you are using a lot of iron and the vitamin c will energise you more than cofee so that's two plusses over the single protein and single caffeine use
At the end of your normal videos if a new study shows something good or bad for a supplement you have up there you can switch it, or if it’s a supplement you haven’t covered at the end of the video you can throw it on this tier list that you alr have made, it would b a good comparison type thing
From what I looked up it's not recommended for underage to use supplements. What are your thoughts when underage who are still developing are wanting to use supplements? Especially concerning creatine??
Some supps i take.
Omega 3's, Green tea extract (EGCG), Electrolytes, Garlic extract, L tyrosine.
Maybe you can check them out and add some
Can you go in depth about Creatine potentially causing hair loss please?
Could be a placebo. But from someone with insane back muscle spams, magnesium seems to make them happen slightly less often. Only thing i take outside of creatine/whey protein.
Actual discussion starts at 3:58
(Sorry, had to do it)
Please delete ur comment, it's unfair to creator.
Protein powder, l- Argentina, citraline, bcaa's, green super foods together 😮😊, wow
The point of creatine HCL is that it doesn't give upset stomach/bloating/diarrhea, of course it will not give better exercise performance than other forms.
Tongkat Ali is also very good! A tier at miniumum! Can be difficult to source the good extracts.
This is an amazing video! looking forward to see more of it
I just started taking a pre-workout other than just Citrulline malate. Which i for a couple weeks.. definitely improves performance . The stuff I'm taking has creatine gluconate as the main component with added CM, caffeine, bicarbonate soda, beta alanine, leucine, taurine, and some others. The instructions say only take before workout, so I'm taking CM for a bit more rest day energy. Hope it works. 🙏
Pretty much agree with the tiers, but I do like a good ZMA though, but as a non sedative sleep aid and as a source to supplement my magnesium and zinc for immunity. And I have only seen l-carnitine marketed for burning fat, not the benefits that you listed, although I doubt that it does any of the above, because I don’t think most people are deficient in it anyway.
Aswagandha is strees/cortisol suppressor not libido/testosteron enhancer. You should put longjack instead of Aswagandha. Yeah i know aswagandha is great, stress reliever mean your libido and testosterone is back to normal (back to normal as they should), because stress was supressing them before. Use aswaganda if you had Pyscogenic ED.
I am hyper tolorent to caffeine which is sad as some days it would be nice to help wake up.
Don’t sleep on beta alanine that shit helped me so much when boxing
Yeah the tingles keeps you up
Hi, I’m trying to convince my dad to let me take protein powder, creatine, and pre workout (caffeine and beta alanine). I’ve shown him proven beneficial studies, as well as the science behind each supplement, however he still doesn’t believe they work and is worried the supplements are laced with banned substances. He is a doctor, which is kind of confusing to me why he still doesn’t trust the supplements. Can anyone help? ❤
Dad, if you are reading this don’t let him take supplements, it is literally anabolic steroids
Citruline Malate and Beta Alinin shouldn’t be on the same page
Beta Alinin doesn’t contribute at all, unless you are loading it like creatine and even then very little
Citrulline increased bloodflow and actually makes you perform just an inch better
Answer: Before workout, heat up a cup of coffee, and add your protein powder (any kind), if not whey, add BCAAs because organic protein does not have that, and add in 5g scoup of creatine.
Well done. Very good information.
It seems like one of the coming supplements that will be awesome is dileucine, last year a study came our where men taking dileucine gained 40% more muscle than those taking just leucine, I'm waiting for it to come out but no announcements have been made yet
Nice vid. big fan. I noticed ZmA do help me with soreness &recovery/ sleep.I have cycled 3 month on& off to be certain.It is minimal but enough me to notice the difference. Maybe its the high dose of magnesium.
This was super helpful! Thanks!
Should take L-theanine with a pre workout. Feel so much better and cardio output is less. Before taking it, my heart rate would be 145-150 after a set, now it’s around 120-125 bmp. It has an immediate effect as well.
If you're an educated veteran of resistance training... you know the (over the counter) "list". It's very short and sweet. Marketing with wild images, exciting words, and blatantly misleading claims will fool the majority.
I am going to have to take a break from caffeine for a while because I have gotten to the point where after I take a 300mg pre or energy drink it has so little effect on me I still feel sleepy. I need to work on sleep instead of caffeine (I am a college student lol)
this is a great video ! would love a video on mytor!
Long time no see picturefit!
Nice list my guy!
Injectable L-carnitine is a completely different beast
Casein, what to do it, when you can eat milk, cheese and yogurt? F for me. It's not needed. Also, I disagree with vegan protein, because I think that it's with creatine monohydrate(for vegans are essential, because we can't reach the right percentage(carbs/protein/fat) that we need without vegan protein). I'm not vegan, not even vegetarian, but I think that it's the truth. I agree with all the other ratings and I'm curious about your opinion on multivitamins
My current stack is caffeine, bcaa, creatine and whey might swap out bcaa for b-alanine after I've eaten the current stuff
If baking soda isn't that great as a supplement then explain why that arm in the Arm and Hammer logo looks so shredded? #checkmate
Citrulline Malate is nice if it is say a 3 to 1 ratio of L Citrulline and malic acid. L Citrulline alone has a similar effect as L Argenine, so not that great.
Caffeine while indeed actually boosting workout performance also hinders sleep and sleep quality, even if taken in early afternoon and thus preventing proper muscle recovery + buildup.
BCAA, as supplement, are is basically just a scam considering the fact that you can get all your amino acids from a halfways proper diet or even a cheapo dollarstore Whey Concentrate since it already has like a somewhat proper distribution of Leucine, Isoleucine and Valine in a 2:1:1 ratio and perhaps at around 5 grams of those amino acids per serving. You only need BCAA supplements if you actually KNOW you are in a deficit of them and even then you should consider substituting it with proper food since its cheaper and healthier after all.
Otherwise a neat tierlist, I would also add Theanin and Melatonin in the tierlist, good sleep is often overlooked when it comes to building muscle