The supplement aisle is a minefield. Promises of instant six-packs, rapid weight loss, and miraculous muscle growth bombard you from colourful containers. But how many of these supplements sold in Nigerian gyms and online are actually backed by science, and how many are just expensive urine? We expose the truth about the most common products.
1. Fat Burners / Thermogenics – The Biggest Scam
The Claim: Melt fat while you sit! Boost your metabolism!
The Truth: The vast majority are caffeine pills with a blend of unproven herbs. The effect on metabolic rate is negligible. Any energy you get is from the caffeine, which you can get from coffee for a fraction of the price. They do not magically burn fat. A calorie deficit does.
Verdict: SCAM. Save your money.
2. Testosterone Boosters – Mostly Useless
The Claim: Naturally increase your testosterone levels for more muscle and drive.
The Truth: For the overwhelming majority of men with normal T-levels, these supplements have little to no clinically significant impact. The ingredients (like Tribulus Terrestris) are heavily marketed but poorly supported by science. If you have a clinically diagnosed deficiency, you need doctor-prescribed TRT, not a booster.
Verdict: Mostly Useless. Don’t waste your ₦30,000.
3. Protein Powder – The Real Deal
The Claim: Helps build and repair muscle tissue.
The Truth: This is one of the few well-researched and effective supplements. It’s not magic; it’s simply a convenient way to hit your daily protein target, especially when whole food sources are unavailable or too expensive. Whey and plant-based proteins are effective.
Verdict: LEGITIMATE. A good investment if you struggle to eat enough protein.
4. BCAA & EAAs – The Middle Ground
The Claim: Boost recovery and prevent muscle breakdown.
The Truth: If you’re eating sufficient protein daily (from whole foods or powder), you’re already getting enough BCAAs. The additional benefit from supplementing them is minimal at best, especially for natural athletes. Essential Amino Acids (EAAs) are a more complete profile but still non-essential if your diet is on point.
Verdict: LOW PRIORITY. Focus on whole food and protein first. This is a luxury, not a necessity.
The Bottom Line
No supplement can replace a consistent training program and a good diet. Spend your money on whole foods (eggs, chicken, beef, fish) first. If you have extra cash, a protein powder and maybe some creatine monohydrate are the only things most people need. Ignore the magic pills.