Doctor Ranks Every Supplement: WORST to BEST

Quick Overview

Creatine Monohydrate ranks as the S-tier supplement for muscle gain due to its proven efficacy, cost-effectiveness, and lack of negative side effects, while Turkesterone (and other plant-based testosterone boosters) fall into the D or F tiers because their claimed benefits are largely unsubstantiated by high-quality, long-term research. Whey protein lands in the A tier, offering a proven, safe, and cost-effective means of reaching high protein intake targets necessary for muscle growth.

Key Points: Creatine Monohydrate is ranked in the S-tier because it has proven results for muscle gain, is highly cost-effective ($0.12 per 5g dose), and lacks negative side effects like hair loss, despite some anecdotal claims. Whey Protein (animal-based) is placed in the A-tier, offering proven muscle synthesis benefits and safety, costing about $1.07 per pound of lean mass gained, compared to $7.70 for Creatine. Turkesterone, promoted as a natural steroid, is ranked in the D-tier because research shows it provides no significant anabolic benefit for muscle growth in humans, despite anecdotal claims from influencers. The study debunking Turkesterone showed no significant difference between Turkesterone and placebo groups in muscle growth or strength gains over 12 weeks. Mass Gainers (like N-MASS) are ranked in the B-tier because while effective for calorie surplus, they are expensive (e.g., $77 for 1lb lean mass gain) and contain excessive sugars/carbs. Fish Oil (C-tier) and HMB (B-tier) show some benefit (like reduced muscle breakdown/recovery), but their muscle-building impact is less direct than Creatine or Whey. The Built With Science app is promoted as a tool to accurately track nutrition, exercise PRs, and guide supplementation based on scientific evidence.

Context: The video features a discussion between two figures, one identified as Dr. Eric Trexler (PhD in Human Movement Science), who systematically ranks various sports supplements based on scientific evidence, cost-effectiveness, and proven results for muscle building and performance enhancement. The ranking system spans from S-tier (top efficacy) down to F-tier, with a particular focus on debunking popular but unproven alternatives like Turkesterone and evaluating established staples like Creatine and Whey Protein.