IN the world of fitness, supplements have become nearly as common as gym memberships. Walk into any health store or scroll through fitness influencers’ routines and you’re bound to see mentions of protein powders, creatine, and pre-workout supplements. These products promise everything from faster muscle gains to explosive energy — but do they deliver? And more importantly, are they safe?

“Protein powders are concentrated sources of dietary protein, typically derived from dairy (like whey or casein) or plants (such as pea, rice, or hemp),” said workout developer Mesha Gaye Wright. “They’re widely used to supplement daily protein intake, especially in strength training or bodybuilding routines.”

She said the benefits include muscle growth and recovery — protein supports muscle repair and growth, making it essential post-workout.

“It’s convenient and a quick and efficient way to meet protein needs, especially for those with busy schedules or high daily requirements,“ Wright said. “Protein helps you feel full longer, which may aid in fat loss or weight control.”

Wright said, though, that people taking protein powder supplements should beware of the risks, as whey protein, for example, may cause bloating or gas in those who are lactose intolerant.

“Some cheap or unregulated powders contain additives, artificial sweeteners, or even traces of heavy metals,” she added. “Also, you should beware of over-reliance, as supplements should supplement a balanced diet, not replace whole food sources.”

Wright said protein supplements are best for people who struggle to meet daily protein needs through food, or those on high-protein diets for muscle gain or fat loss.

Then there are people who take creatine monohydrate, which is a naturally occurring compound found in muscle cells.

“Supplementing with creatine monohydrate increases the body’s stores of phosphocreatine, which helps produce energy during high-intensity activity,“ Wright said. ”Creatine is one of the most researched and effective supplements for boosting short-term, high-intensity performance.“

She said the supplement improves muscle size, increases training volume and muscle hydration, which can lead to growth.

”Some emerging studies suggest benefits for brain performance, especially under stress or sleep deprivation,“ she added.

The risks, however, include water retention, especially during initial “loading” phases, and some users may notice slight bloating or weight gain.

“Stomach upset is rare, but can occur, but this is usually mitigated by spreading the dose throughout the day or taking it with meals,” Wright said. “And while safe for healthy individuals, those with pre-existing kidney issues should consult a health-care provider before taking creatine.”

She said creatine is best for athletes, lifters, and anyone looking to enhance strength and muscular performance.

Other supplements she said include pre-workout supplements, which are a mix of ingredients designed to boost energy, focus, and performance during exercise. Common ingredients include caffeine, beta-alanine, citrulline malate, and BCAAs (branched-chain amino acids).

“These provide increased energy and focus, and stimulants like caffeine can improve alertness, motivation, and endurance,” Wright said. “Some ingredients (like beta-alanine) may reduce fatigue, give enhanced performance and enhance output, especially in high-intensity sessions.”

However, high doses of caffeine can lead to anxiety, jitteriness, and insomnia, and many supplements have hidden ingredients, making it difficult to know how much of each ingredient you’re actually getting.

“And once the stimulant wears off, users may feel a sudden dip in energy,” Wright said.

“Supplements like protein powders, creatine, and pre-workouts can be safe and effective when used correctly and with a clear understanding of your goals,” she said.

“The key is to choose high-quality, third-party tested products and remember that supplements are only part of the equation. Training, sleep, and a balanced diet still form the foundation of lasting results.”