# Doctor Ranks Every Supplement: WORST to BEST Source: https://www.youtube.com/watch?v=XbWzneHAgRM Recap page: https://rapidrecap.app/video/XbWzneHAgRM Generated: 2025-11-16T14:34:02.101+00:00 --- ## 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. ![Screenshot at 0:10: The video begins establishing the framework by showing eight popular supplements being evaluated and then displays the tier list structure \(S, A, B, C, D, F\) used for the ranking process.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-10.png) **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. ## Detailed Analysis The video ranks several popular supplements for muscle building. Creatine Monohydrate secures the S-tier, proven effective for strength, power, and lean mass gains (3lbs in 8-12 weeks) with excellent cost-effectiveness ($0.12 per 5g dose) and no significant negative side effects like hair loss, despite online anecdotes suggesting otherwise. Whey Protein is ranked A-tier, being safe, proven, and cost-effective ($1.07 per pound of lean mass). Mass Gainers like N-MASS are ranked B-tier; while they provide a calorie surplus (up to 1000 calories per shake), they are expensive ($77 for 1lb lean mass) and contain excessive carbohydrates/sugars. HMB is also placed in B-tier, showing benefits for muscle breakdown reduction and recovery. Turkesterone, promoted as a 'natural steroid,' is placed in D-tier because published research, including a 12-week randomized controlled trial, showed no significant difference in testosterone levels (DHT ratio) or muscle growth compared to placebo, rendering its muscle-building claims unsubstantiated. Fish Oil and other testosterone boosters fall into C and D tiers respectively, while one product is relegated to F-tier due to lack of proven benefit. The presenter emphasizes that total protein intake matters, suggesting supplementing is only necessary if dietary intake falls below 0.8-1.0g per pound of body weight, and highlights the Built With Science app for accurate tracking. ### S-Tier Ranking - Creatine Monohydrate is S-tier due to proven strength/lean mass gains, low cost ($0.12/dose), and lack of negative side effects. ### A-Tier Ranking - Whey Protein is A-tier; it is proven, safe, cost-effective ($1.07/lb lean mass), and superior to plant-based protein powders for muscle synthesis based on some studies. ### B-Tier Ranking - Mass Gainers (like N-MASS) are B-tier for high calories (1000 per serving) but high cost/carb content; HMB is also B-tier for recovery benefits. ### C-Tier Ranking - HMB and Fish Oil are C-tier, offering moderate benefits like aiding recovery or general health, but not direct muscle growth. ### D-Tier Ranking - Turkesterone (and other testosterone boosters) are D-tier because research does not support claims of significant muscle growth or testosterone elevation. ### F-Tier Ranking - One testosterone booster lands in F-tier due to a complete lack of supporting evidence for its claims. ### Protein Intake Guideline - Supplementing protein is only necessary if dietary intake is below 0.8-1.0g per pound of body weight; otherwise, it offers no additional muscle gain benefit over whole food. ![Screenshot at 0:00: The video opens with a split screen featuring the host \(left\) and Dr. Eric Trexler \(right\) during an interview segment.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-00.png) ![Screenshot at 0:05: Visual animation showing the concept of over 5000 research papers surrounding supplements, leading into the ranking discussion.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-05.png) ![Screenshot at 0:11: The initial tier list appears with Creatine Monohydrate being placed in the S-tier, highlighted in red.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-11.png) ![Screenshot at 0:30: Dr. Trexler explains the mechanism of Creatine, showing it pulls water into the muscles, leading to increased size and strength.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-30.png) ![Screenshot at 0:53: A before-and-after comparison showing a subject gaining 5cm in chest/shoulders and 2cm in flexed arm after 30 days, illustrating expected results from effective supplementation.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-00-53.png) ![Screenshot at 1:34: Comparison of daily cost to gain 1lb of lean mass: Creatine \($0.12\) vs. Steak \($7.70\), demonstrating Creatine's cost-effectiveness.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-01-34.png) ![Screenshot at 1:49: The criteria for the S-tier ranking are displayed: Proven Result, Cost Effective, and No Side Effects, all checked green for Creatine.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-01-49.png) ![Screenshot at 2:29: A scientific paper titled 'Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players' is shown, referencing the hair loss concern.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-02-29.png) ![Screenshot at 2:55: A bar chart comparison shows the Creatine group had higher DHT levels than the placebo group, but the difference was not statistically significant when comparing baseline levels.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-02-55.png) ![Screenshot at 3:09: A 2025 study is shown investigating the link between Creatine and hair loss, noting that the 2009 study showing DHT increase was the only one of its kind.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-03-09.png) ![Screenshot at 3:40: Visual comparison of Creatine Gummies \(low dose\) vs. powder \(high dose\) to illustrate the inefficiency of gummies in delivering the required 5g daily dose.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-03-40.png) ![Screenshot at 4:04: Animation demonstrating Creatine breaking down into Creatinine \(a useless byproduct\) over 365 days when dissolved in water.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-04-04.png) ![Screenshot at 4:44: The host points out that testosterone boosters \(like Turkesterone\) aim to raise testosterone levels significantly \(from 349g to 1000g\), similar to anabolic steroids.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-04-44.png) ![Screenshot at 4:55: The final tier list is shown with Creatine in S-tier, Whey Protein in A-tier, Mass Gainer in B-tier, Turkesterone in D-tier, and the Testosterone Booster in F-tier.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-04-55.png) ![Screenshot at 5:54: Dr. Trexler discusses the scrutiny applied to studies on Turkesterone, showing several academic papers being reviewed.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-05-54.png) ![Screenshot at 6:55: A comparison graphic shows that 2g of Omega 3 \(from fish oil capsules\) is equivalent in lean mass gain to 1-2 lbs of steak over 12-24 weeks.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-06-55.png) ![Screenshot at 9:07: A table illustrates that protein supplementation provides muscle gains only when dietary protein intake is sub-optimal \(0.8-1.0g/kg body weight\), but offers no benefit at higher intakes \(1.8g/kg\).](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-09-07.png) ![Screenshot at 13:58: The host highlights that while testosterone boosters might help mood, they do not lead to significant muscle growth gains compared to steroids, showing a small 15% increase vs. a massive increase with steroids.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-13-58.png) ![Screenshot at 17:50: A time-lapse style clip shows the test subject \(Dennis\) completing 5 pull-ups, breaking his previous PR of 2 pull-ups.](https://ss.rapidrecap.app/screens/XbWzneHAgRM/00-17-50.png)