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Stuart Phillips@mackinprofX

Top 5 supplements sold to people to 'help' them gain muscle/lose fat in order of cost:evidencetheydonothing: 1) Fat burners 2) T boosters …

what it claims

The most popular dietary supplements for muscle gain or fat loss (fat burners, testosterone boosters, BCAAs, HMB, and steroid alternatives) have an extremely low, or even non-existent, cost-effectiveness ratio.

holds up

Stuart Phillips, a recognized researcher in muscle physiology, highlights a reality documented by research here.

noli's read

Stuart Phillips, a recognized researcher in muscle physiology, highlights a reality documented by research here. For fat burners, meta-analyses show that their effect on body composition is often negligible compared to the risks. Regarding testosterone boosters, evidence from randomized controlled trials (RCTs) indicates that they do not significantly alter hormone levels in healthy individuals. BCAAs are largely redundant if total protein intake is sufficient, as confirmed by several literature reviews. HMB, although theoretically interesting for limiting muscle degradation, shows very limited or inconsistent results in studies on trained athletes. Finally, products marketed as steroid alternatives or 'legal' SARMs cruelly lack evidence of safety and efficacy, while posing health risks. Professor Phillips' analysis therefore aligns with the current scientific consensus on the uselessness of these products for the majority of practitioners.

the sources

Claimed by Stuart Phillips. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Stuart Phillips in the Register42 claims graded · solidity 96/100See their record →

More from Stuart Phillips

Physical activity intensity is a more important driver than quantity for reducing mortality risk and promoting longevity.

holds upStuart Phillips

Rather than fasting to induce autophagy and mitophagy, prioritize physical exercise, which activates these processes more dynamically while promoting the renewal of proteins and organelles.

holds upStuart Phillips

HIIT is not superior to continuous aerobic training (CAT) for fat loss, but it is more effective at improving VO2 max, fasting blood glucose, and total cholesterol.

holds upStuart Phillips

Others on this

The buzz from a Monster Energy comes almost entirely from its caffeine (and the sugar riding along with it) — the taurine and the B-vitamin megadoses on the can don't add a proven benefit beyond that.

mixedscience.snitch

Extreme, prolonged sun deprivation — like months aboard a nuclear submarine — is exactly the scenario where routine vitamin D supplementation makes real sense: several studies on submarine crews (Royal Navy, US Navy) show levels drop markedly within weeks without it.

holds upPaul McNally

For women in their 20s: four basics are enough — omega-3, vitamin D3, magnesium glycinate, and a quality probiotic — rather than 15 supplements.

mixedThebiohackingrn

Noli has read similar claims

Other advice in the Register that leans on the same research.

Some supplements (creatine, whey, caffeine, ashwagandha) are genuinely effective and useful, while others (collagen, EAA/BCAA, glutamine, testosterone boosters, fat burners) are largely useless, ineffective, or overrated for muscle gain and performance.

holds upLayne Norton, PhD

For building muscle, only two supplements have solid, consistent evidence — creatine monohydrate (3-5g/day) and protein powder if your food intake is already falling short. Everything else — turkesterone, HMB, testosterone boosters, mass gainers — is either ineffective or only situational, and the placebo effect (believing it works) sometimes outweighs the compound itself.

holds upJeremy Ethier, BKin

The majority of dietary supplements are overestimated by marketing, and their utility depends strictly on context: many popular products (BCAAs, glutamine, testosterone boosters, etc.) are useless for the general public, while others (electrolytes) are only necessary in cases of intense effort or specific needs.

holds upLayne Norton, PhD

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