The Beginner's No-BS Supplement Guide
By Andrew – TFx Founder
Read time: 6 minutes
You want to start taking supplements but the internet has you confused. Everyone has a different "essential" stack. Instagram influencers push 15 different products. And you're not sure what actually works versus what's just marketing.
Let me simplify this. As someone who built a supplement company, here's what I'd tell my friends who are just getting started.
Tier 1: Start Here (Everybody)
A quality greens supplement. This is my number one recommendation for everyone, regardless of training goals. Why? Because almost nobody eats enough vegetables. A greens blend bridges the gap between what you eat and what your body needs — vitamins, minerals, antioxidants, digestive enzymes, and phytonutrients. It's nutritional insurance. That's why we created TFx FOUNDATION — to be the one thing you take every single day.
Electrolytes. Not just for athletes. Most people are mildly dehydrated, and water alone doesn't fix it if your electrolyte levels are low. Sodium, potassium, and magnesium are essential for muscle function, energy, brain function, and hydration at the cellular level. TFx HYDRATE makes this simple.
Tier 2: If You Train Regularly
Creatine monohydrate. The most researched sports supplement in history. It increases strength, power output, and muscle hydration. Take 5g daily — timing doesn't matter much, just be consistent. Don't bother with loading phases or fancy forms. Plain creatine monohydrate is the gold standard.
Protein powder. Not necessary if you hit your protein target through food, but extremely convenient. Whey protein is the most studied and effective. If you're lactose intolerant, whey isolate or plant-based blends work too. Use it to supplement your diet, not replace meals.
Tier 3: Nice to Have
Vitamin D. If you live above the 37th parallel (most of the US) or spend most of your time indoors, you're likely deficient. 2,000-5,000 IU daily is a reasonable range for most people. Get your levels tested to know for sure.
Omega-3 (fish oil). Anti-inflammatory, supports heart health, brain function, and joint health. Aim for a combined 1-2g of EPA/DHA daily. Quality matters here — cheap fish oil can be oxidized and do more harm than good.
Magnesium. Most people don't get enough. Supports sleep quality, muscle recovery, and over 300 enzymatic processes. Magnesium glycinate or citrate before bed is a simple addition that pays dividends.
What You DON'T Need
BCAAs (if you eat adequate protein, they're redundant). Testosterone boosters (the ones that work are prescription drugs, not supplements). Fat burners (caffeine is the only legal ingredient with solid evidence, and you can get that from coffee). Detox supplements (your liver and kidneys handle that).
The Rule of Thumb
If you can't explain what a supplement does and cite a study supporting it, you probably don't need it. Start with Tier 1. Add Tier 2 after a month. Consider Tier 3 after three months. Build your stack gradually and notice what actually makes a difference for YOU.
Check out the full TFx supplement line for products built on this exact philosophy — what works, nothing more.
Not perfect. Better. Not someday. Every day.
— Andrew, TFx Founder