After 22 years of lifting and reading this is what I can say.

Supplements in form of minerals and vitamins are usually snake oil and you dont them if you are healthy. The only way you should be taking them is if a medical professional diagnoses you with deficiency. And then under supervision. And yes thats including d3 as well.

Next category would be nitric oxide boosters, which are most likely just placebo effect.

Testosterone/libido boosters and next level snake oil and they dont work. There are some supplements that increase DHT, but thats NOT something you want to do without medical supervision.

Training/gym supplements. Except whey and creatine its all snake oil. Good quality whey is ok. Stay away from weight gainers. Creatine works, but most of those taking it dont need it. If you are prone to going bald, be careful with it.

Only things I approve of as self medication without supervision: Omega3 pills and Maca powder, which sometimes works and no known side effects.

What works?

Testosterone boosting: sleep is number one. Water comes next.

Energy: good old coffee is king. If you use it smartly.

Muscle building: consistency and IMO most important getting rid of junk volume.

Body fat level: have at least one activity thats burning fat while doing it. I hike and play basketball..never had to count calories since I started with it.

Next what works are proper medications.

Dick pills work. Taking testosterone works. But dont do any of these without a doctor.

Diet wise, you have to see what works for you. Thats very individual. But be careful with diets which forbid intake of whole nutrient group (no carb diet, only plants diet and similar).

And or course..I am not qualified to talk about these things, take everything with grain od salt.

In my early days of fitness, posts on TRP were very useful, but I outgrew them very quickly.

I would recommend the first 10-20 Huberman Lab podcasts to get an understanding of the human body. Then watch his episodes on Sleep with Matt Walker. Then his episodes on fitness with Andy Galpin. That will give you everything you need to know and more.

This isnt something TRP will have a great spin on

the Side BAR.

I would recommend joining our discord server. We decided to break things into categories. There's, diet and exercise, game, style and grooming. Hobbies, family shit, finances etc....

And you can ask specific questions real time.