The 5 Most Overrated Supplements of 2025

TL;DR Summary

  • BCAAs don’t beat complete protein for muscle—choose whey or EAAs instead.
  • “Test boosters” (e.g., D-aspartic acid blends) underperform in trained lifters.
  • CLA/fat burners show inconsistent, tiny effects in humans.
  • NAD boosters (NR/NMN) raise NAD+ but lack clear performance/physique outcomes.
  • Greens powders can’t replace vegetables; they’re optional gap-fillers at best.

Supplements can help—creatine, caffeine, and whey have real data behind them—but hype cycles also push flashy powders that won’t move the needle for most lifters. Here are the five most overrated supplements of 2025, what the research actually shows, and what to do instead. The tone here is practical and science-first—perfect for beginners and intermediates who are tired of crowded shelves and louder claims.

1) BCAAs (Branched-Chain Amino Acids)

Claim: “BCAAs build muscle fast.”

Reality: Muscle growth requires all essential amino acids. When daily protein is already sufficient, adding BCAAs alone doesn’t further stimulate muscle protein synthesis compared to complete protein sources.

Use instead: Hit daily protein (≈0.7–1.0 g/lb bodyweight; 1.6–2.2 g/kg). If sipping during training helps adherence, use whey/isolate or a full EAA blend rather than BCAAs alone.

2) “Testosterone Boosters” (e.g., D-Aspartic Acid & Proprietary Mixes)

Claim: “Naturally spike T and pack on size.”

Reality: In resistance-trained men, popular boosters like D-aspartic acid show null or even negative effects on testosterone in well-controlled trials, with no meaningful improvements in training outcomes.

Use instead: Sleep 7–9 hours, manage deficit size during cuts, train hard with progressive overload, and keep protein/carbs adequate. Those levers shift performance and body comp more than any booster capsule.

3) CLA & Thermogenic “Fat Burners”

Claim: “Melt fat without changing diet.”

Reality: Human trials on CLA are inconsistent; when effects appear, they’re small and often not clinically meaningful compared with a basic calorie deficit and consistent training.

Use instead: For fat loss, keep a modest calorie deficit (~300–500 kcal/day), lift 2–4x/week, keep protein high, and consider caffeine for a small, well-supported boost in performance—no “fat burner” required.

4) NAD Boosters (NR / NMN)

Claim: “Anti-aging/performance via higher NAD+.”

Reality: Nicotinamide riboside reliably raises blood NAD+ in humans, but randomized trials have not shown clear, training-relevant improvements in insulin sensitivity, body composition, or exercise performance in typical adult cohorts.

Use instead: For longevity and performance, double down on the heavy hitters: resistance training, cardio, sleep, fiber-rich diet quality, and healthy body-fat ranges.

5) Greens Powders

Claim: “One scoop replaces your vegetables.”

Reality: Handy as a convenience add-on, greens powders are not a substitute for whole produce. Food-based patterns deliver fiber structure, water, and thousands of bioactives you won’t match in a proprietary blend.

Use instead: Aim for at least 2–3 cups/day of vegetables across colors. Frozen options are budget-friendly and nutrient-dense. If you still want a powder, choose third-party-tested products and treat them like a supplement, not a vegetable pass.

Quick Comparison: Claim vs. Reality vs. Better Choice

Supplement Claim What Research Shows Better Choice
BCAAs Boost muscle Do not beat complete protein for MPS Whey/EAA; hit daily protein
Test boosters Raise T, add muscle Null or negative in trained men Sleep, calories, progressive overload
CLA “fat burners” Easy fat loss Inconsistent, tiny effects Calorie deficit + lifting; caffeine
NR/NMN Anti-aging & performance Raises NAD+; limited clinical outcomes Training, diet quality, sleep
Greens powders Replace veggies Not a substitute for whole foods 2–3 cups/day real vegetables

Action Plan (What to Do This Week)

  1. Audit your stack: If you’re paying for the five items above, consider reallocating that budget.
  2. Prioritize proven picks: Creatine monohydrate (3–5 g/day), caffeine (as tolerated), whey or high-protein foods.
  3. Make protein easy: Pre-log meals and aim for 20–40 g protein per meal. Pair training with nutrition using the Complete Hypertrophy Training Guide.
  4. Build habits: 2–4 lifts/week, 7–9 hours of sleep, vegetables at 2+ meals/day, and steps or cardio on non-lifting days.

References

  1. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? J Int Soc Sports Nutr. 2017;14:30. PubMed
  2. Melville GW, Siegler JC, Marshall PW. Three and six grams supplementation of D-aspartic acid in resistance trained men. J Int Soc Sports Nutr. 2015;12:15. PubMed | PMC
  3. Melville GW, Siegler JC, Marshall PW. The effects of D-aspartic acid supplementation in resistance-trained men over a three month training period. PLoS One. 2017;12(8):e0182268. PubMed | PMC
  4. Onakpoya IJ, et al. The efficacy of long-term CLA supplementation on body composition in humans: A meta-analysis of RCTs. Evid Based Med. 2012. PubMed
  5. Whigham LD, et al. Efficacy of conjugated linoleic acid for reducing fat mass in humans: A meta-analysis. Am J Clin Nutr. 2007;85(5):1203–1211. PubMed
  6. Dollerup OL, et al. A randomized placebo-controlled clinical trial of nicotinamide riboside in obese men: Safety, insulin-sensitivity, and lipid-mobilizing effects. Am J Clin Nutr. 2018;108(2):343–353. PubMed
  7. Freeberg KA, et al. Dietary supplementation with NAD+-boosting compounds: Current clinical evidence. J Clin Med. 2023;12(20):6553. PMC
  8. U.S. Departments of Agriculture and Health & Human Services. Dietary Guidelines for Americans, 2020–2025. Guidelines | PDF
Back to blog
Default desktop image description
  • 45+ Premade training plans

    Including bodypart specialization programs.

  • Progression planned for you

    Know exactly the weight and reps to hit every week for your best growth.

  • 250+ Technique videos

    So you can always make sure you get the most out of each set.

  • Ever-expanding exercise library

    So you never have to worry about not having access to machines.

1 of 4

Designed by Bodybuilders to help you GET JACKED fast

- Best Value -
Annual Membership
$24 99 /month
$299.99 Billed Yearly
  • Includes exclusive access to videos from Dr. Mike Israetel, a guided week-by-week plan and 3 eBooks!
Start Now
6-Month Membership
$33 33 /month
$199.99 Billed Every 6 Months
  • Includes exclusive access to videos from Dr. Mike Israetel, a guided week-by-week plan and 3 eBooks!
Start Now
Monthly Membership
$34 99 /month
Billed Monthly
Start Now

Risk Free, 30 Day Moneyback Guarantee*