Which supplements actually work and which are a waste of money?
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.
- 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.
- 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.
- 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).
- 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?
- Food first: protein at each meal, carbohydrate for training, sleep.
- 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.
- Whey only if food falls short; compare per 30 g protein.
- Everything else only for a diagnosed or specific need.
For beginners, read what a gym beginner should buy first; athletes can compare what the AIS and IOC support. Check with a doctor or dietitian if you are pregnant, under 18, or have kidney or liver disease.
Products mentioned, with dated prices
| Product | Size | Price | 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 | R222Knysna Health (listing via PriceCheck), Oct 2026 | — | R2.22 | — | — | — | not stated |
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500ATP Fitness shop, Oct 2026 | — | R4.17 | — | — | — | None |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399Wellness Warehouse (listing via PriceCheck), Oct 2026 | — | R2.50 | — | — | — | not stated |
| NPL Platinum Whey Plus (1 kg) | 1 kg | R490NPL shop (npl.za.com), Oct 2026 | 25 | — | R23.52 | R49.00 | — | sucralose |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199Takealot via PriceCheck, Oct 2026 | 60 | — | — | — | R3.32 | Not published |
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. Read our disclosure.
Related questions
- How much creatine should you take per day?
- Do BCAAs work if you already eat enough protein?
- What supplements should a gym beginner buy first in South Africa?
- Which supplements are supported by the AIS and IOC frameworks?
- Which supplements and ingredients are banned in South Africa?
Sources
- Maughan RJ et al. (2018) IOC consensus statement: dietary supplements and the high-performance athlete. BJSM 52:439
- Australian Institute of Sport Supplement Framework: Group A
- Australian Institute of Sport Supplement Framework: Group C
- Kreider RB et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation. JISSN
- Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Which supplements actually work and which are a waste of money?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/which-supplements-actually-work/. Plain-text version: /answers/which-supplements-actually-work.md