Proven to: Build muscle, increase strength, and support brain health.
Why it works: With over 500 studies behind it, creatine monohydrate is the most researched sports supplement in history. It helps your muscles produce more energy during high-intensity workouts, meaning more reps, heavier lifts, and faster gains.
​Pro tip: Stick to monohydrate form only. The “fancy” versions are marketing fluff.

Why it works: Getting enough daily protein can be tough without spending all day cooking. Protein shakes make it simple and effective.
​Proven to: Boost recovery, improve body composition, and reduce cravings.
​Pro tip: Look for a clean ingredient list — minimal sugar, no fillers, and real protein sources like whey isolate or pea protein.

Proven to: Support heart health, reduce inflammation, and sharpen brain function.
Why it works: Most people don’t get enough omega-3s through diet alone, especially if you rarely eat fatty fish.
Pro tip: Choose a mercury-tested brand with EPA + DHA listed on the label.
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​Why it works: Over half of adults are deficient in magnesium — and it impacts everything from mood to muscle recovery.
Proven to: Improve sleep, reduce muscle cramps, and support stress recovery.
​Pro tip: Avoid magnesium oxide — your body can’t absorb it well.

Proven to: Strengthen bones, balance hormones, and improve mood.
Why it works: Even people in sunny states often fall short on vitamin D. Pairing D3 with K2 helps your body absorb and direct calcium to the right places.
Pro tip: This combo is great if you work indoors or live in colder climates.

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❌ Fat Burners - Loaded with caffeine and mystery ingredients. The “results” fade fast and can wreck your sleep and heart rate.
❌ Testosterone Boosters - Usually snake oil unless medically prescribed. Don’t fall for the miracle claims.
❌ Detox Teas & Juice Cleanses - Your body already has a built-in detox system: your liver and kidneys. These are just expensive bathroom breaks.

✅ Food First. Supplements fill the gaps - they don’t replace real food.
✅ Stay Consistent. The magic is in daily use, not one-time experiments.
✅ Track How You Feel. If your sleep, digestion, or energy dips, reassess.
​✅ Check Labels. Avoid “proprietary blends” or formulas with 25+ ingredients.

There’s no magic pill for transformation. But the right tools — smart training, solid nutrition, and strategic supplements — can make the process faster, easier, and more sustainable.

If you want a personalized plan that includes fitness, nutrition, and supplement guidance, stop by Somnium CrossFit in Norfolk, VA or message us today.
​​We’ll help you build a plan that fits your goals — no hype, no gimmicks, just real results.

👉 Check out our Nutrition Coaching Program

​💪 Ready to start training? Join Somnium CrossFit today!