Do You Need Supplements to Improve Your Health?

In the quest to improve health, people can pull obvious levers like diet, exercise, and sleep. Individuals may also choose to use dietary supplements. In a 2017 ABC article, James Bullin wrote about supplements: “more than 60 per cent of all Australians use some type of supplement and the Australian complementary medicine industry reportedly generated $4.7 billion in revenue in 2016, up from $3.5 billion in 2014.” ¹ Clearly, Australians are investing in their health and, in particular, looking to supplements for help. What specifically are ‘supplements,’ however? Manufacturers create dietary supplements to help people supplement their diet through pills, capsules, tablets, powders, or liquids. Therapeutic Goods Australia categorises dietary supplements under ‘complementary health,’ where only some evidence may support their use. Often, the use of alternative therapies such as dietary supplements lack proof or have been shown to be ineffective ².

Today’s focus isn’t a deep dive into supplement efficacy but three key points: weight management, bone health, and muscle growth. For a quick guide on effective and safe supplements, the Australian Sports Commission classifies them into alphabetical grades. Group A supplements have strong scientific evidence for specific sport situations using evidence-based protocols ³. You may not be an athlete, but the framework is a useful reference, nonetheless. Let’s start with weight management ⁴.

Supplements and weight management

Let’s be clear—nutrition plays the biggest role in managing body weight, aside from medical conditions in normally healthy individuals. Losing weight may be challenging in practice, but the theory is simple: consume fewer calories than you use ⁵. Supplements marketed for weight management, known as ‘Fat Burners,’ typically rely on ingredients that act through four pathways:

Metabolism Boost: Many fat burners contain caffeine, green tea extract, and synephrine, which increase basal metabolic rate.
Fat Absorption: Some ingredients, like green tea extract, may reduce how much fat your body absorbs from food.
Appetite Suppression: Glucomannan, a fibre, can help you feel fuller for longer, reducing overall calorie intake.
Energy Boost: Caffeine and other stimulants can boost energy, making it easier to stay active and burn calories.

Research shows fat burners work less effectively than exercise alone or combined with a proper diet ⁶. For example, a meta-analysis found green tea extract had no significant effect on weight in overweight or obese adults ⁷. In practice, these pathways offer nothing beyond what a balanced diet already provides. When they do enhance physiologic processes such as basal metabolic rate, the magnitude of these effects are so miniscule, little changes. Without addressing chronic overeating, weight loss simply won’t happen.

Supplements and bone health

Bone health is especially important for aging populations and women in peri- and post-menopause. We’ve written a great article on bone health, covering bone function, high-impact activity, and nutrition’s role. Read more here: Our tips to stronger, healthier bones | Hobart Strength Training. Briefly however, let’s focus on calcium and vitamin D supplementation.

At-risk populations may need supplements, guided by a doctor or dietitian. People can take supplements directly or through fortified foods. A meta-analysis by Liu et al. found that fortified dairy products improve bone mineral density. Calcium and vitamin D supplements may help prevent hip fractures in postmenopausal women ⁸. Weaver et al. found calcium and vitamin D supplements reduce fracture risk in older adults, both at home and institutionalized ⁹. Supplements here are being used to buffer a deficit, rather than enhance pre-existing physiological processes. Although supplements are effective, it is still recommended that all individuals engage in regular physical activity for bone health.

Muscle growth and supplements

Supplements for muscle growth range from BCAAs, mass gainers, and testosterone boosters to simple whey protein isolate powders. For individuals struggling to meet protein needs through diet alone, a protein isolate can be an excellent addition. Research shows that older adults aiming to prevent muscle loss benefit from at least 1.2 grams of protein per kilogram of body weight daily ¹⁰. For a 70kg adult, that’s 84g of protein per day. Higher protein intake, combined with resistance training, supports muscle maintenance and growth. With a standard dose of 25g of protein per serving, protein powders offer an effective way to meet daily needs. Additionally, protein powders are portable and convenient, useful for when you’re on-the-go. For more details, check out our help guide here: Our Beginner Friendly Guide to Protein Intake | Hobart Strength Training.

Our recommendations

Supplements are not a magic solution for fitness, and many lack strong evidence to support their use. However, certain vitamins, minerals and nutrients—like vitamin D, calcium, and protein powders—can be beneficial supplements for meeting dietary needs. Outside of the use of protein powders, more specific supplementation should be guided by a medical doctor or specialist. Ultimately, strength training, physical activity, sufficient sleep and a balanced diet should be your top priorities for long-term health. For more personalised guidance on your journey to being Stronger for Life, contact us here.

Do You Need Supplements to Improve Your Health?

Supplements and weight management

Supplements and bone health

Muscle growth and supplements

Our recommendations

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