Supplements that don’t work

Author: Anshul Dhamande, INFS Faculty, Standard Coach @ Fittr

Supplements have become increasingly popular among gym-goers. There is a growing demand for sports nutrition supplements in the market, both in physical stores and online sites. People interested in fitness and improving their physique sometimes opt for supplements to enhance their muscle growth in combination with exercise, such as weightlifting. Or few may also look for ways to control their appetite when they’re trying to lose weight as part of a bodybuilding diet.

There are high chances to get carried away and get tempted to buy the supplements. But do they really work? Sadly, by the time you realise that they are not working, you would have already burnt a hole in your pocket. So to save your hard earned money, we came up with the list of some commonly used supplements that do not work. Don’t spend money on useless supplements.


Glutamine is one of the conditionally essential amino acids i.e, its production can be limited under specific conditions.

Many people considered that supplementing with glutamine could help in recovery and enhance muscle building in healthy individuals. Even with a proper weight lifting routine, glutamine wasn’t capable of increasing lean mass.

But it has shown to be effective for intestinal and immune system health.


L-Carnitine is produced in the body and found in food as well. It is composed of two amino acids – Lysine and Methionine.

It helps in energy production in the body. Carnitine acts as a transporter of fatty acids into the mitochondria to be oxidized and produce energy.

Due to this, it was believed that L-Carnitine accelerated fat loss. There was however, weak evidence to support the claim. The increased dosage doesn’t increase fatty acid oxidation or help with exercise-induced fatigue.


L-arginine was a popular supplement for bodybuilders and athletes, used to increase nitric oxide activity in the body.

Nitric oxide(NO) plays a significant role in vascularity, which helps in better blood flow resulting in better flow of nutrients throughout the entire body.

However, it is poorly absorbed and studies have shown that consuming it shows no positive effect.

fat burners

Fat burners are a combination of different ingredients, the main being Caffeine.

There is plenty of research where caffeine has proven to be ergogenic, but neither of the ingredients directly help us in fat loss if diet and training are not on point.


Do not fall for bro-science or marketing gimmicks and buy supplements. Your diet and exercise play the main role in building muscle / losing weight. Just keep in mind, supplements are nowhere near as important as diet and exercise in developing your dream physique. Without supplements, you’ll still build plenty of muscle, assuming your exercise routine is consistent, your diet is quantified and contains enough protein.

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