What I've learned after years of gymming and trying almost everything is that the supplement jew works overtime to scam the goyim into buying overpriced shit that they don't really need. It depends on the individual, but most of what you see is just trash. What really worked for me personally is caffeine and coffee, but those are addictive and can make you jumpy, take it with care if you really need it. Protein powders work wonders on weight gain and getting you all bulky together with proper diet. Creatine didn't do a damn thing for me, other than make me bloated because it keeps the water in. Omega 3, aka fish oil, I thought was trash, but after years of not taking it and doing a quick monthly course suddenly it helped with skin and digestion. Zinc had always worked, especially in the potency department. All in all, it's better to just fix your diet instead of relying on all these magic powders. Eat plenty of fish, meat, fruit, berries, veggies. You can top it off with an inexpensive multivitamin after that, it's no biggie. Other than that, I got wrist, knee and elbow wraps to keep my joints safe and that helped a lot, that was probably the most worthwhile investment overall.