been taking supps. since 1981,over the years what i have found to work is a good protien powder,multi species are best,but a good whey does have its place,beverly and labrada seem to be the best around,quality liver tabs are good for adding extra protien when on a restricted diet,i use various preworkout drinks to jakk up my workouts,and creatine seems to help for strength,only noticed weight gain the first time i used it,also vitamins are good for what they are intended for,but healthy eating is more important for that.