Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Rating supplements for athletes

23 Feb 2026 · 1 min

Watch on YouTube

1:15

In this concise video, the speaker evaluates several common dietary supplements for athletes, assigning each a rating based on efficacy, safety, and the athlete’s context. BCAAs receive a low score (2) and are deemed unnecessary for most athletes who already meet protein needs. Ashwagandha is given a minimal rating (1) due to the speaker’s limited knowledge about it. Creatine earns a top rating (9‑10) for athletes who are of appropriate age and have solid training and nutrition foundations. Omega‑3s also score 9, especially for those who don’t consume fish 2–3 times per week. Beta‑alanine is rated 7, highlighted as well‑studied and beneficial for sprinters and 400‑meter runners. Vitamin D receives an 8.5‑9 rating, with the recommendation hinging on sun exposure and geographic location—essential for those in less sunny, indoor‑heavy environments. Throughout, the speaker emphasizes that supplements should complement, not replace, a solid nutrition base.

Chapters

BCAAs, 2. I don't— I personally think they're going to be a waste of money for most athletes if you're already getting enough protein in throughout the day. There's very few supplements that I actually recommend as a supplement after you're already doing all the great nutrition stuff, and BCAAs are not one of them. Ashwagandha, I would say 1 because I don't know— I actually don't know much about ashwagandha, so 1. Creatine, I'm going to give that one like a 9 or a 10 if the athlete is old enough to take it, and if they're already dialed in on their training and nutrition. Omega-3s, 9 as well. I think omega-3s are awesome. They're a great supplement, especially if you aren't eating fish 2 to 3 times a week. Beta-alanine, 7. Beta-alanine is awesome and very well studied and very effective for certain athletes, specifically, you know, sprinters, 400-meter racers. So I'll say 7. I'll say 7 right there. Vitamin D. 8.5 or 9. Vitamin D comes from the sun, so if you live in sunny Florida or California and you're getting a ton of sunlight on your skin throughout the week, you don't need vitamin D most likely. But those of us who live in more snowy regions and you stay inside more, vitamin D is a really important supplement to take because you can't really get much of it from food.