The Only Three Supplements You Actually Need (According to Us)

Let's be honest—the supplement aisle is a nightmare.

One section screams about fat burning. Another promises endless energy. There's always something claiming you'll see results by next Tuesday if you just buy this one thing.

At Studio ME, we don't play that game.

Our approach? If a supplement doesn't genuinely support strength, recovery, performance, and long-term health, we're not recommending it. Simple as that.

Look, these aren't the only supplements that can help you get more from your workouts and fill nutritional gaps. But they're what we believe are the best three to start with—especially if you're a busy adult who wants to feel strong and capable without feeling beaten down.

1. Creatine: Not Just for Bodybuilders Anymore

Creatine might be one of the most studied supplements out there, but it's also one of the most misunderstood.

Yeah, it's got that "bodybuilding supplement" reputation. But here's what it actually does: helps your muscles produce energy during short, powerful efforts. We're talking lifting weights, sprinting, or—let's be real—getting up off the floor without grunting.

Why it's worth your time:

Creatine improves strength and power output, which is huge. It supports lean muscle maintenance as you age (critical for everyone, especially if you're over 35). It helps with workout recovery so you're not dragging through the rest of your week. And there's even emerging research suggesting it may support brain health and cognitive function.

Here's the thing: if you're 35 or older, creatine isn't about getting swole. It's about staying strong, resilient, and functional for the long haul.

How to actually use it:

Take 3–5 grams per day. That's it. Just be consistent. Timing doesn't matter—morning, night, whenever. And drink plenty of water.

No loading phases. No weird cycling protocols. Just daily consistency.

2. Protein Powder: Because Real Life is Busy

Protein is probably the most important supplement that most people aren't using enough of.

Your body needs protein to repair muscle, recover from training, maintain your metabolism, and keep you full and energized throughout the day. But here's what we see constantly: busy professionals undereat protein, especially at breakfast and lunch.

Why we actually recommend supplementing:

Whole food should always be your foundation—we're not saying otherwise. But protein powder makes hitting your daily targets simpler and more consistent, particularly around your training sessions.

The whey vs. vegan debate:

Both work well, honestly. Whey protein absorbs quickly and has an excellent amino acid profile. Vegan protein is a solid choice if you're avoiding dairy or have sensitive digestion. The best option? Whichever one you tolerate well and will actually use consistently.

How to make it work:

Use 20–30 grams per serving. Have it post-workout or as a snack between meals. Mix it with water or milk, or blend it into a smoothie if you're feeling fancy.

Think of protein powder as backup support—not a replacement for actual meals.

3. Electrolytes: The Performance Boost You're Ignoring

Most people think hydration just means chugging more water.

But when you're training regularly, sweating, drinking coffee, or managing a stressful life (so, basically everyone), electrolytes matter just as much as water itself.

Electrolytes regulate muscle contractions, nerve signaling, and energy levels. Without adequate electrolytes, your performance drops—even if you're drinking gallons of water.

Why this impacts your workouts:

Proper hydration supports both endurance and strength. It reduces cramping and fatigue. It helps regulate energy and focus throughout the day. And it straight-up improves workout quality.

Ever felt flat, sluggish, or weirdly tired during a workout for no apparent reason? Nine times out of ten, hydration is the missing piece.

How to use electrolytes:

Drink them during workouts. Have some first thing in the morning. Use them on high-stress or high-sweat days.

Hydration isn't about waiting until you're thirsty—it's about maintaining function.

Why Our Supplements Are Different

Here's where most supplement companies lose us: they add a bunch of unnecessary junk.

The supplements we recommend at Studio ME contain only six ingredients. That's it.

Why does this matter? Because your body doesn't need—and often can't properly process—the laundry list of fillers, artificial sweeteners, dyes, and "proprietary blends" that pad out most products on the market.

What to avoid when shopping for supplements:

Watch out for artificial sweeteners like sucralose and aspartame, which can cause digestive issues and mess with your gut health. Skip anything with artificial colors and dyes—they serve zero functional purpose. Be wary of proprietary blends that hide actual ingredient amounts so you have no idea what you're really getting. And steer clear of excessive fillers and binders that bulk up the product without adding any real value.

When you see a supplement with 20+ ingredients, that's usually a red flag. More isn't better—it's just more marketing.

Our six-ingredient approach means you know exactly what you're putting in your body, nothing interferes with absorption or digestion, and you get the benefits without the bloat, crashes, or weird aftertastes.

Clean ingredients. Real results. No BS.

Why Just These Three?

There's no magic supplement that replaces good coaching, intelligent training programming, and consistent habits.

But these three? They support the work you're already putting in. They improve recovery and performance in measurable ways. They make consistency easier, not harder. And they actually fit into real life.

That's why they're staples at Studio ME.

If you're not sure which option makes the most sense for you—or how to incorporate them alongside your training—talk to one of our coaches. We'll help you figure out what actually supports your specific goals.

Because strong always beats complicated.