The Rough House Rundown: Supplements – Which ones are worth taking, which ones are complete B.S., when to take them, how much to take, and everything in between.

Alright everyone, after getting more requests for this topic than just about anything else, it became pretty clear what our next blog post needed to be about.

So let’s talk supplements.

Fair warning: this is a long one.

A lot of you have been asking for this post for quite a while, and honestly, we’ve been putting it off because we wanted to do it right. There is a lot of misinformation, marketing nonsense, and strong opinions floating around the supplement world, so we wanted to take our time putting together something that was practical, honest, and hopefully useful.

Whether you read the whole thing or just jump to the supplements you’re curious about, our goal is simple: help you spend your money on things that actually matter and avoid wasting it on things that don’t.

Before we get into the good, the bad, and the overpriced tubs of flavored dust, I want to make two things clear:

1) I’m not a doctor.

I’m not a doctor, food scientist, chemist, dietitian, or some genius with an IQ high enough to explain quantum physics. I’m just a guy who’s spent a lot of years in the fitness industry trying things, researching things, and figuring out what actually works.

I’ve also got an unfair advantage when it comes to learning about supplements: I’m married to someone who’s way more interested in them than I am. While I’m over here trying to remember where I left my coffee, she’s reading ingredient labels, researching studies, and explaining why one form of magnesium is different from another. A lot of what I’ve learned over the years has come from being around people who dive much deeper into this stuff than I do.

More importantly, I don’t sell supplements. I don’t get paid to promote supplements. I don’t have affiliate links. The only thing I’m promoting is good information and helping people avoid wasting money on the fitness industry’s favorite side hustle: convincing you that you need a cabinet full of expensive powders and pills to be healthy.

If I recommend something, it’s because I genuinely think it’s useful.

2) Supplements are supplements.

The clue is right there in the name.

They are meant to supplement the things that matter most—not replace them.

If your nutrition is a mess, you’re sleeping five hours a night, living on energy drinks, glued to your phone 24/7, avoiding exercise, and still refusing to graduate from knee push-ups to elevated push-ups, supplements are not going to save you.

The foundation always comes first: eating well, exercising consistently, sleeping enough, getting outside, managing stress, and taking care of your body.

Once those things are in place, supplements can help fill nutritional gaps, improve performance, support recovery, or make it easier to hit certain health goals.

The problem is that most supplements don’t do much of that.

A huge percentage of the supplement industry is built on flashy marketing, exaggerated claims, mystery blends, artificial junk, and products designed to make money more than make a difference. There are some great supplements out there, but there are also plenty of expensive tubs filled with ingredients nobody needs.

Some are loaded with sweeteners, fillers, dyes, and enough buzzwords on the label to make you think you’re about to turn into a superhero. Most of the time, you’re just making your wallet lighter.

There are definitely supplements that are worth your money, and we’ll get into those. But before you start buying every powder, pill, gummy, and magic potion being pushed by fitness influencers on the internet, it’s important to understand what actually works and what belongs in the trash.

And the people making some of those products probably do push-ups on their knees—assuming they work out at all.

So let’s cut through the marketing nonsense and get to the good stuff. Here are the supplements that we at The Rough House think are actually worth considering, how much to take, when to take them, what type to look for, and which ones you can probably leave on the shelf.

Protein Powder

If there is one supplement that almost everyone can benefit from, it’s protein powder.

Protein is the fitness industry’s favorite buzzword right now. They are putting it in everything. Protein chips. Protein cereal. Protein cookies. Protein ice cream. I’m honestly surprised nobody has figured out how to put protein in toothpaste yet.

But unlike a lot of health trends, this one is actually worth the hype.

The catch? The closer your protein comes to real food and the less processed junk that comes along with it, the better. A quality protein powder can be a great tool. A protein-frosted-double-chocolate-caramel-circus-cake-bar with 37 ingredients and a “high protein” label is still basically a candy bar wearing a fake mustache.

Protein powder doesn’t replace real food—it simply helps you hit your daily protein goal without having to eat a chicken breast every three hours.

Protein supports:

• Muscle growth and repair
• Recovery from workouts
• Strength development
• Feeling full longer
• Maintaining muscle during fat loss
• Healthy aging

Even if your goal is weight loss, getting enough protein matters. When calories go down, protein is often the first thing to drop, which can lead to more hunger, less energy, slower recovery, and loss of muscle.

That’s why many of the leanest and most successful fat-loss clients we work with are also some of the highest protein eaters.

Which Type Should You Buy?

For most Rough House members:

Whey Isolate → Best overall choice

Whey Concentrate → Great option if digestion isn’t an issue and you want to save a little money

Beef or Egg White Protein → Good alternatives if dairy doesn’t agree with you

Casein → Not necessary for most people

Vegan Protein → Only if you don’t consume animal products. Do your homework, as some brands have tested high for heavy metals. If you’re looking for a vegan option, come talk to Eve or me before spending your money. We’ve already gone down the rabbit hole so you don’t have to.

As for what we personally use, it’s no secret around the gym that I use Kaha Whey Isolate and Eve uses Be Well Beef Protein. We order both for members regularly because, after years of experimenting, researching ingredients, and trying just about everything under the sun, these are the products we’ve consistently come back to.

That doesn’t mean they’re the only good options out there. The bigger takeaway is to pay attention to the ingredient list.

A good rule of thumb: the fewer ingredients, the better.

If the label reads like a chemistry final exam, put it back on the shelf.

Look for a quality protein source with minimal fillers, dyes, gums, artificial sweeteners, and other unnecessary junk. In most cases, simple wins.

How Much?

Forget the “1 gram per pound of body weight” rule.

For most people, 0.7-0.8 grams per pound of your goal body weight is plenty.

Notice I said goal body weight, not current body weight.

If you currently weigh 250 pounds but your goal is 180, you probably don’t need to choke down 250 grams of protein every day.

If your goal weight is 180 pounds, aim for roughly 125-145 grams per day.

When Should You Take It?

Whenever it’s convenient.

The most important thing is hitting your total protein intake for the day. After a workout, with breakfast, as a snack, before bed—it doesn’t matter nearly as much as supplement companies want you to believe.

Consistency beats timing.

Creatine

If protein powder is the king of supplements, creatine is probably sitting right next to it on the throne.

Creatine monohydrate is one of the most researched supplements on the planet, and unlike a lot of supplements, it actually does what it claims to do.

In simple terms, creatine helps your body produce quick energy for short, intense efforts. That can lead to:

• Increased strength
• Better power output
• Improved workout performance
• Better recovery between hard efforts
• Better muscle retention over time

But that’s not all.

Some of the newer research on creatine is looking at its effects on the brain. Early findings suggest creatine may help support cognitive performance, mental fatigue, and even help offset some of the negative effects of sleep deprivation.

No, it doesn’t replace sleep. Nothing replaces sleep.

But if you’ve ever tried to function after a terrible night’s sleep, the idea that something might help your brain work a little better isn’t exactly a hard sell.

In fact, Eve swears Creatine helped get her through the postpartum stage. When you’re surviving on four to five hours of sleep, haven’t showered in two days, and can’t remember why you walked into a room, every little advantage helps.

Creatine doesn’t magically build muscle. It helps you train harder and recover better, which helps you build muscle.

How Much Should You Take?

5 grams per day.

That’s it.

Do You Need a Loading Phase?

No. Some people take 20 grams per day for a week to saturate their muscles faster. You’ll end up in the same place by simply taking 5 grams every day for a few weeks. Save yourself the hassle and just be consistent.

When Should You Take It?

Whenever you’ll remember. With breakfast, after a workout, in your protein shake, before bed—it really doesn’t matter. Just take it every day.

Which Kind Should You Buy?

Creatine Monohydrate.

Not Super Mega Ultra Extreme Thunder Creatine 9000.

Not Creatine X-Pro Hyper Matrix.

Just plain old creatine monohydrate.

It’s the form used in the overwhelming majority of research, it’s inexpensive, effective, and widely available.

Eve uses creatine made with Creavitalis®, which is simply a high-quality source of creatine monohydrate produced under strict purity standards. It’s not some magical new form of creatine. It’s still creatine monohydrate—the gold standard that has been studied for decades.

Just like with protein powder, the goal is to find a reputable company that uses quality ingredients and keeps things simple. If the ingredient label says “Creatine Monohydrate” and not much else, you’re probably on the right track.

Common Myths

“Creatine makes you fat.”

No.

You may gain a little water weight initially, but that water is stored inside the muscle and is not body fat.

“Creatine is only for bodybuilders.”

Also no.

Creatine has been shown to benefit athletes, recreational exercisers, women, older adults, and active adults.

“Creatine causes hair loss.”

This one refuses to die.

The concern comes from a small study that showed an increase in a hormone associated with hair loss. The problem? No actual hair loss was measured, the study was tiny, and the findings haven’t been consistently replicated.

At this point, there is no strong evidence that creatine directly causes hair loss at normal doses.

For what it’s worth, I’ve taken creatine for years and still have a thick head of hair.

Actually… now that I think about it, I may be growing more hair.

Oh no.

Magnesium

Magnesium might be one of the most underrated supplements on this list.

It’s involved in hundreds of processes throughout the body, but most people aren’t taking it because they’re worried about their biochemical reactions. They’re taking it because they want to sleep better, recover better, and feel a little less like a stressed-out lunatic.

Magnesium may help with:

• Sleep quality
• Muscle relaxation
• Recovery
• Stress management
• Muscle cramping
• Vitamin D metabolism

Now let’s get one thing straight: magnesium is not a sleeping pill.

It’s not going to hit you over the head with a frying pan and knock you unconscious.

But if your nervous system is running at full speed all day, magnesium may help take the edge off and make it easier to relax.

Can You Get It From Food?

Absolutely.

Leafy greens, nuts, seeds, beans, avocados, whole grains, and even dark chocolate contain magnesium.

The problem is that many adults don’t eat enough of those foods consistently, which is why magnesium supplementation has become so popular.

Which Kind Should You Buy?

Magnesium Glycinate → My first choice for most people.

It’s well absorbed, easy on the stomach, and commonly used for sleep, relaxation, and stress management.

Magnesium Citrate → Fine if constipation is part of the problem.

Just know that taking too much may turn your next bathroom trip into a memorable experience.

Magnesium Threonate → Often marketed for brain health and cognition.

Interesting research, but it’s expensive and probably unnecessary for most Rough House members.

Magnesium Oxide → Hard pass.

Poor absorption, cheap ingredients, and mostly useful if your goal is sprinting to the bathroom.

How Much Should You Take?

200-400 mg in the evening.

Start on the lower end and see how you respond.

Like most supplements, consistency matters more than perfection.

Psyllium Husk

Let’s be honest.

Psyllium husk isn’t exactly the supplement that gets people fired up.

Nobody is posting before-and-after photos because they started taking more fiber.

But while it may not be sexy, it might be one of the most useful supplements on this list.

If protein is about muscle, psyllium is about digestion, satiety, and overall health.

Psyllium husk is a soluble fiber that can help:

• Improve digestive regularity
• Increase feelings of fullness
• Support healthy cholesterol levels
• Help manage blood sugar
• Fill the fiber gap that many adults have

And that fiber gap is real.

Most adults should be getting somewhere around 25-38 grams of fiber per day. Most aren’t even close.

For people trying to lose weight, psyllium can be especially helpful because it absorbs water and expands in the stomach, helping you feel fuller for longer.

Before anyone gets excited, let’s be clear:

Psyllium husk is not a fat burner.

It doesn’t detox your body, melt belly fat, or replace eating vegetables.

It simply helps support digestion, appetite control, and overall health.

How Much Should You Take?

Start with 3-5 grams per day and gradually work your way up if needed.

Like any fiber supplement, drink plenty of water unless you’d like your digestive system to file a formal complaint.

Most people do well with 5-10 grams per day.

Omega-3 Fish Oil

Omega-3s are another one of those boring-but-important supplements.

They’re associated with heart health, brain health, and managing inflammation, but they’re not going to make you stronger, leaner, or suddenly PR your deadlift.

If you regularly eat fatty fish like salmon, sardines, or mackerel, you may not need one.

If you don’t, a quality fish oil supplement may be worth considering.

Like most things on this list, it’s about filling a gap—not creating a superhuman.

Electrolytes

Electrolytes are one of those supplements that somehow became both overrated and underrated at the same time.

No, you don’t need an electrolyte drink to survive a 20-minute walk around the block.

But if you’re sweating a lot, training hard, spending time in the summer heat, eating low-carb, or dealing with frequent headaches and fatigue, electrolytes can make a noticeable difference.

For years, electrolytes were viewed as something reserved for marathon runners and elite athletes. More recent research suggests they can benefit everyday people too—especially those who are active, sweat frequently, drink a lot of water, follow lower-carb diets, or simply struggle with headaches, fatigue, and feeling run down.

Sometimes the problem isn’t dehydration.

Sometimes it’s that you’re replacing water but not the minerals that help your body actually use that water effectively.

Electrolytes help:

• Support hydration
• Replace sodium lost through sweat
• Reduce the likelihood of cramping
• Support endurance and performance
• Help maintain energy levels
• Support normal nerve and muscle function

This is another supplement Eve could probably give an entire TED Talk on.

In fact, right alongside creatine, electrolytes are something she swears helped her survive the postpartum phase. Apparently functioning on five hours of broken sleep while keeping tiny humans alive requires a little extra support from the hydration department.

Who Benefits Most?

• Heavy sweaters
• Summer athletes
• Endurance athletes
• Low-carb eaters
• People doing long conditioning sessions
• People prone to headaches
• Busy parents who haven’t sat down since Tuesday

What Should You Look For?

The biggest thing is sodium.

Most people focus on potassium, but sodium is the electrolyte you’re losing the most of when you sweat.

Look for:

• Roughly 500-1000mg of sodium
• Some potassium
• Minimal ingredients
• No added sugar

Think of it as clean Gatorade without all the extra junk.

What Do We Use?

While we’re not here to push brands, people ask us all the time what we personally use.

When it comes to electrolytes, we both swear by LMNT.

Why?

Because it’s simple.

High sodium, quality ingredients, no added sugar, and none of the unnecessary fillers that show up in a lot of sports drinks.

Just like protein powder and creatine, the theme here is pretty consistent: simple ingredients usually win.

If you live a mostly sedentary lifestyle, don’t sweat much, and don’t train very hard, you probably don’t need electrolytes.

If you’re working hard enough to leave sweat angels on the gym floor, they might be worth considering.

Caffeine

Most people probably don’t think of caffeine as a supplement.

When someone says “supplement,” we tend to picture giant tubs of powder, handfuls of capsules, or some guy on Instagram trying to sell us Testo-Rage Alpha Max.

Meanwhile, millions of people are taking caffeine every single morning and never thinking twice about it.

But make no mistake—caffeine is absolutely a supplement, and one of the most effective ones available.

I probably don’t need to spend a lot of time convincing anyone to take it.

Most of you are already doing a fantastic job of that on your own.

Caffeine can:

• Improve focus
• Increase energy
• Reduce perceived fatigue
• Improve workout performance
• Help curb appetite

And yes, apparently it now comes in Pumpkin Spice flavor.

What Caffeine Does NOT Do

• Replace sleep
• Fix poor nutrition
• Make you invincible
• Become more effective when you double, triple, and quadruple the dose

One of the biggest mistakes people make is using caffeine as a substitute for taking care of themselves.

If you’re sleeping five hours a night, eating garbage, drinking three energy drinks a day, and wondering why you’re exhausted, the solution is probably not a fourth energy drink.

How Should You Use It?

Think of caffeine as a tool, not a personality trait.

Use it strategically on harder training days, busy workdays, long drives, or when you genuinely need a boost.

The more you rely on it, the less effective it becomes.

Personally, I think most people should approach caffeine with a business mindset rather than a reward mindset. Too many people treat caffeine like a trophy they earned for waking up.

A cup of coffee before a workout? Great.

A caramel-frosted-cookie-dough-crunch-blast coffee milkshake containing 1,200 calories and enough sugar to put a hummingbird into cardiac arrest? Maybe not.

Like most supplements on this list, caffeine works best when you keep it simple.

Vitamin D

Vitamin D is one of the least exciting supplements on this list.

Nobody takes Vitamin D and suddenly deadlifts 100 pounds more, sleeps like a baby, or becomes a productivity machine.

But that doesn’t make it unimportant.

Vitamin D is one of those “boring but important” supplements that helps keep things running properly behind the scenes. It plays a major role in:

• Bone health
• Immune function
• Calcium absorption
• Overall health and wellness

It’s also worth paying attention to if you live in Illinois, where many of us spend a good chunk of the year without much meaningful sun exposure.

For that reason, some people choose to supplement Vitamin D during the fall and winter months.

That can be a reasonable approach, but bloodwork is still the best way to know whether you actually need it and how much you should take.

Some people maintain healthy Vitamin D levels year-round, while others remain deficient even during the summer months. Instead of guessing, get your levels checked when possible and adjust accordingly.

How Much Should You Take?

For many adults, 1,000–2,000 IU per day is a reasonable starting point.

Some people may benefit from 2,000–4,000 IU daily, depending on their levels.

The best approach is to use bloodwork to guide your dosage whenever possible.

Like a lot of things in health and fitness, guessing works.

Knowing works better.

Zinc

Zinc is another one of those boring but important supplements.

It’s not the star of the show. It’s more like a reliable supporting actor that quietly helps keep things running behind the scenes.

Zinc helps support:

• Immune function
• Recovery
• Normal hormone production

What it doesn’t do is magically turn you into a testosterone-producing superhero.

If you’re deficient, correcting that deficiency may help. But if your zinc levels are already normal, taking massive doses isn’t going to transform your life.

How Much Should You Take?

10-25 mg per day is plenty for most people.

More is not better here. In fact, taking high doses long-term can create problems of its own.

Like most supplements on this list, zinc works best when you’re using it to fill a gap—not trying to hack the system.

Elderberry

Elderberry is one of those supplements that falls into the “nice to have, not need to have” category.

It’s commonly used during cold and flu season because it may help support your body’s immune response. That doesn’t mean it’s a magic shield against getting sick, and it’s certainly not helping you squat more weight or run faster.

Think of it as a seasonal support supplement rather than a year-round staple.

I personally tend to use Elderberry during the winter months, especially since having kids. Once children enter your life, it feels like someone is constantly bringing home a new and exciting virus for the entire family to experience together.

During cold and flu season, Elderberry becomes a pretty popular supplement in the Merdian household.

I’ve noticed fewer colds and shorter colds when I take it, although your mileage may vary.

What Does It Do?

• May support immune function
• Commonly used during cold and flu season
• May help during periods of higher exposure

What Doesn’t It Do?

• Reliably prevent illness
• Improve gym performance
• Replace sleep, nutrition, and healthy habits

When Might It Make Sense?

• During cold and flu season
• While traveling
• When you’re around lots of people
• When your kids become biological weapons of mass germ distribution

Otherwise, focus on the basics first.

A good night’s sleep, quality nutrition, regular exercise, and managing stress will do far more for your immune system than any supplement ever will.

BCAAs/Amino Acids

BCAA stands for Branched-Chain Amino Acids.

Amino acids are the building blocks of protein, and BCAAs are three specific amino acids involved in muscle recovery and repair.

Sounds pretty important, right?

Well… yes and no.

BCAAs are one of those supplements that sound far more impressive than they usually are.

They may help with recovery, soreness, and preserving muscle during periods of low food intake. But here’s the reality:

If you’re already eating enough protein, you’re already getting plenty of BCAAs.

That’s why, for most people, BCAA supplements are pretty redundant.

They’re not better than real protein.
They’re not a magic recovery drink.
And they’re definitely not building muscle on their own.

Who Might Benefit?

• Fasted morning trainers
• People who struggle to eat enough protein
• Long endurance athletes
• People in aggressive fat-loss phases

For everyone else?

Save your money and focus on hitting your daily protein goal.

A good protein shake will usually accomplish the same thing while giving you a whole lot more nutritional value.

Bonus: The D3 + K2 + Magnesium + Zinc Stack

If you’ve spent any time in the health and wellness world, you’ve probably come across some version of the D3 + K2 + Magnesium + Zinc stack.

Many people swear by it because these nutrients work together and support several important functions in the body.

Why They’re Often Paired Together

• Vitamin D3 helps your body absorb calcium
• Vitamin K2 helps direct that calcium where it’s supposed to go
• Magnesium helps support vitamin D metabolism and muscle and nerve function
• Zinc supports immune function and recovery

Who Might Benefit?

This stack is often popular among people who:

• Get limited sun exposure
• Live through Midwest winters
• Struggle with sleep or stress
• Have concerns about bone health
• Are peri- or post-menopausal

That said, this isn’t a magic health formula.

It’s simply a combination of nutrients that many people don’t get enough of consistently.

As always, bloodwork beats guessing—especially when it comes to Vitamin D.

Final Thoughts

Supplements should support the fundamentals—not replace them.

The biggest wins in health and fitness will always come from:

• Consistent strength training
• Adequate daily protein
• Quality sleep
• Stress management
• Proper hydration

Once those are in place, the right supplements can help fill legitimate gaps and make life a little easier.

But supplements should never be used to compensate for habits you know need work.

Before you buy another powder, pill, gummy, or miracle cure, try eating a real meal, putting your phone down an hour before bed, drinking some water, spending some time outdoors, and doing some elevated push-ups instead of knee push-ups.

Rough House Supplement Rankings

Tier 1 — Worthwhile

• Protein Powder
• Creatine Monohydrate
• Magnesium
• Psyllium Husk
• Omega-3
• Vitamin D

Tier 2 — Situational

• Electrolytes
• Caffeine
• Zinc
• Elderberry
• Vitamin K2

Tier 3 — Save Your Money

• Fat burners
• Testosterone boosters
• Detox supplements
• Neon-colored pre-workout powders (just drink black coffee)
• BCAAs if protein intake is adequate

At the end of the day, there is no supplement that can outwork poor habits.

The boring stuff still wins.

Lift weights. Eat protein. Sleep. Get outside. Drink water. Be consistent.

Then, if it makes sense, supplement accordingly.

Hopefully this was helpful.

We know supplements can be confusing, and every year it seems like the fitness industry invents a dozen new products that promise to change your life.

Some are useful.

Most aren’t.

If you ever have questions about a supplement, a brand, or something you saw on social media, don’t hesitate to ask. We’d much rather spend five minutes helping you sort through the nonsense than watch you spend fifty bucks on a tub of flavored disappointment.

Remember: the goal isn’t to build a medicine cabinet that looks like a supplement store. The goal is to identify gaps and fill them appropriately.