Supplement Myths — Busted!

Walk into any supplement store (or scroll through TikTok), and you’ll see countless powders, pills, and potions promising everything from muscle growth to fat loss. But with so much information floating around, it’s easy to feel confused or skeptical about what actually works — and what’s just hype.

Let’s clear the air on four of the most misunderstood supplements: creatine, whey protein, glutamine, and fat burners.

Myth #1: “Creatine is a steroid.”

Truth: Creatine is not a steroid — it’s one of the most researched and safest supplements on the market.

Creatine is naturally produced in your body and found in foods like red meat and fish. Supplementing with it simply helps your muscles store more energy, leading to improved strength, performance, and muscle growth over time.

It’s safe for both men and women, supports brain function, and even helps with muscle preservation as we age.

Bonus tip: Stick to creatine monohydrate — it’s the gold standard form backed by decades of research.

Myth #2: “Protein powder will make you bulky.”

Truth: Whey protein is just food in powdered form.

It’s a convenient way to meet your daily protein needs, especially if you’re busy or not eating enough high-protein meals throughout the day. Whey isolate, in particular, is a fast-digesting, low-fat, low-carb source of protein that helps repair muscles, support recovery, and keep you feeling full.

It won’t make you “bulky” — building noticeable muscle mass requires consistent strength training and a calorie surplus, not just protein shakes.

Bonus tip: Use your protein powder as a supplement — not a replacement — for balanced meals.

Myth #3: “Glutamine is useless.”

Truth: Glutamine might not be a miracle recovery powder, but it does have its place.

It’s an amino acid that supports immune health, gut function, and muscle recovery, especially for people training hard or under stress. While it’s not essential for everyone, it can help maintain muscle and gut health when your body’s under strain — like during intense training phases, illness, or dieting.

Bonus tip: Think of glutamine as a recovery support, not a muscle-building shortcut.

Myth #4: “Fat burners will melt fat on their own.”

Truth: Fat burners don’t burn fat — they support fat loss efforts when combined with good nutrition, movement, and sleep.

They often include caffeine or other stimulants that increase energy and slightly boost metabolism, which can help with workout performance and appetite control. But they’re not magic. Without proper nutrition and consistent training, they won’t do much.

Bonus tip: Focus on your nutrition, steps, and strength training first. A fat burner can enhance those efforts — not replace them.

The Bottom Line

Supplements aren’t shortcuts — they’re tools. When paired with a healthy diet, consistent exercise, and good recovery habits, they can absolutely help you reach your goals faster and more efficiently.

If you’re unsure which supplements make sense for your needs, get expert guidance and shop trusted brands at Advitals Supplements — either online or in-store in Waterloo, Ontario. Their knowledgeable staff can help you find the right products for your goals, and you can save 15% on your order using code FORGEFIT15.