# Which supplements actually work and which are a waste of money?

Source: https://www.healthnews24.co.za/answers/which-supplements-actually-work/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Creatine monohydrate, caffeine, whey protein (as a food), beta-alanine, sodium bicarbonate and beetroot nitrate have strong evidence. Collagen, citrulline and probiotics are emerging. BCAAs, glutamine, HMB, multivitamins and fat burners are mostly a waste of money for healthy, well-fed people in South Africa. Diet, training and sleep matter far more than any supplement.

Key facts:
- Strong evidence: creatine monohydrate, caffeine, whey protein (as food), beta-alanine, sodium bicarbonate and dietary nitrate.
- Creatine costs about R2.22-R5.55 per 5 g in South Africa (October 2026); whey blends about R23-R33 per 30 g protein.
- A 2019 meta-analysis found glutamine had no significant effect on body composition, aerobic performance or immune function in athletes.
- AIS classes BCAA, HMB and magnesium in Group C (not advocated for athletes).

## How do you sort supplements by evidence?

The ISSN, the IOC 2018 consensus statement and the AIS framework give a consistent picture. Here it is in four tiers, with the realistic cost of each in South Africa (October 2026) where we have verified prices.

| Tier | Supplements | What they do | Typical cost |
|---|---|---|---|
| **Strong** | Creatine monohydrate | More reps, strength and lean mass | About R2.22-R5.55 per 5 g |
| | Caffeine | Less perceived effort, better endurance | A 200 mg capsule about R3.32 |
| | Whey protein | Convenient protein to reach daily targets | About R23-R33 per 30 g protein (blends) |
| | Beta-alanine, sodium bicarbonate, beetroot nitrate | Efforts of roughly 1-12 minutes | Beta-alanine about R2.50 per 3.2 g |
| **Moderate** | Omega-3, electrolytes, vitamin D (if low), casein | Specific gaps or situations | Varies |
| **Emerging** | Collagen, citrulline malate, probiotics, ashwagandha | Small or mixed effects | Varies |
| **Weak** | BCAA, glutamine, HMB, magnesium, zinc (if replete), multivitamins, fat burners | Little for well-fed people | Varies |

## What do the strong ones actually deliver?

- **Creatine:** 3-5 g a day, safe in healthy people for years in studies (ISSN). It is the best-value performance supplement on the shelf. See [how much creatine per day](/answers/how-much-creatine-per-day/).
- **Whey:** a food, not a drug. It adds convenience; Morton's 2018 meta-analysis found about +0.3 kg fat-free mass over the effect of training alone.
- **Caffeine:** 3-6 mg/kg, about 60 minutes before exercise. Cheap as coffee or capsules.

## Which ones are usually a waste of money?

- **BCAAs:** if you eat enough protein they add nothing; a complete protein does the same job. AIS Group C. See [do BCAAs work](/answers/do-bcaas-work-if-you-eat-enough-protein/).
- **Glutamine:** a 2019 meta-analysis found no significant effect on body composition, aerobic performance or immune function in athletes. Weak evidence.
- **Multivitamins:** fill small gaps; no performance benefit in well-nourished people.
- **Fat burners and testosterone boosters:** small effects, higher risk and a contamination history (see [which supplements are banned](/answers/what-supplements-are-banned-in-south-africa/)).
- **Magnesium:** AIS Group C unless intake is low.

"Waste of money" does not mean "harmful". It means the benefit is unproven for a healthy, well-fed person.

## Where does the evidence depend on the person?

Vitamin D and iron help if you are deficient, and not otherwise; test before supplementing. Collagen has early evidence for tendons when taken before loading, and mixed evidence for skin. Citrulline results are mixed.

## What is a sensible South African shopping list?

1. Food first: protein at each meal, carbohydrate for training, sleep.
2. Creatine monohydrate. ATP Fitness Micronised Creatine is R500 for 600 g (R4.17 per 5 g) at its shop; Pure Natural Options 500 g at R222 (R2.22 per 5 g, Knysna Health) is cheaper, while ATP offers a micronised, single-ingredient product but no published third-party certification.
3. Whey only if food falls short; compare per 30 g protein.
4. Everything else only for a diagnosed or specific need.

For beginners, read [what a gym beginner should buy first](/answers/best-supplements-for-beginners-south-africa/); athletes can compare [what the AIS and IOC support](/answers/which-supplements-do-ais-and-ioc-frameworks-support/). Check with a doctor or dietitian if you are pregnant, under 18, or have kidney or liver disease.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | R per 30 g protein | R per 100 g powder | R per serving | Sweeteners |
|---|---|---|---|---|---|---|---|---|
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222 (Knysna Health (listing via PriceCheck), 2026-10) | — | R2.22 | — | — | — | not stated |
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | — | — | — | None |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399 (Wellness Warehouse (listing via PriceCheck), 2026-10) | — | R2.50 | — | — | — | not stated |
| NPL Platinum Whey Plus (1 kg) | 1 kg | R490 (NPL shop (npl.za.com), 2026-10) | 25 | — | R23.52 | R49.00 | — | sucralose |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | — | — | — | R3.32 | Not published |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Maughan RJ et al. (2018) IOC consensus statement: dietary supplements and the high-performance athlete. BJSM 52:439](https://bjsm.bmj.com/content/52/7/439.abstract)
- [Australian Institute of Sport Supplement Framework: Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)
- [Australian Institute of Sport Supplement Framework: Group C](https://www.ausport.gov.au/ais/nutrition/supplements/group_c)
- [Kreider RB et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
- [Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN](https://pubmed.ncbi.nlm.nih.gov/28642676/)