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In today’s post, we’re diving into the 10 most common supplement questions I get from tactical athletes and high-performing professionals like you.

If you've ever wondered which supplements are worth your time, when to take them, or how to avoid wasting money—this one's for you.

1. Do I Need to Take Supplements or Can I Get Everything from Food?

This is one of the most common questions I get—and it's a good one.
✅ Ideally, yes, we want to get as much as we can from whole foods.
But supplements are here to enhance, not replace, a solid nutrition foundation.

That said, if you're under stress, underslept, or working in extreme environments… you'll likely need some support to fill in the gaps. Things like multivitamins, magnesium, or protein powder can be game changers when used intentionally.

2. Whey vs. Casein Protein – What’s the Difference?

Quick breakdown:

• Whey = fast digesting → great post-workout

• Casein = slow digesting → best before bed or long shifts

Both come from milk. Choose based on your timing, digestion, and training window.

3. Is My Protein Powder Legit?

Not all protein is created equal.
Some brands inflate their protein count by manipulating nitrogen levels.
💡 Pro Tip: Look for third-party testing logos like Informed Protein to make sure you’re getting what the label claims.

4. When Should I Take Creatine?

Truth: it doesn’t matter that much—consistency is more important than timing.
Once your body is saturated (after ~3 weeks of daily use), just take it at the time that’s easiest to remember.

5. Is Pre-Workout Just Overhyped Caffeine?

Most stimulant-based pre-workouts are just caffeine bombs that can ruin your sleep, especially if you train in the afternoon.
🧃 Try this instead:

• Simple carbs (like juice)

• Salt or electrolytes

• Water
  💥 It works. No crash, no jitters.

6. What Supplements Support Fat Loss?

Truth bomb: none of them directly.
No supplement can replace:

• A consistent calorie deficit

• Proper sleep

• Protein-forward fueling

“Fat burners” are usually just glorified laxatives or stimulants. Save your money.

7. What About 48-Hour Shifts + Sleep Deprivation?

You can support recovery with:

• High-dose creatine (up to 20g) during acute sleep debt

• Magnesium glycinate or threonate before bed

• 5-HTP + GABA or L-theanine to help relax

• Sleep hygiene even on shift (no phone scrolling, dark environment, etc.)

8. Are Green Powders Worth It?

Not usually.
Many are just dehydrated fruits and veggies with no fiber.
Some add digestive enzymes or vitamins (like Athletic Greens), but you're better off with:

• Real produce

• Smoothies

• A legit multivitamin if you're short on options (like during deployment)

9. Should I Take Electrolytes Every Day?

If you train, sweat, or work in gear—YES.
You lose fluid and sodium during intense output. Replacing one without the other = poor hydration.

Aim for:

• 800–1000mg sodium per liter of water during training or calls

• Start your day with salt, water, and electrolytes

10. What Do YOU Take, Susan?

Here’s my daily stack:

• ✅ Multivitamin

• ✅ Fish oil

• ✅ Magnesium glycinate

• ✅ Creatine

• ✅ Vitamin D (based on labs)

Even as a dietitian, I miss some days—especially morning ones. But I never skip my bedtime supplements because sleep is non-negotiable.

Also:

• I don’t take probiotics unless we’ve done gut testing.

• I get mine from food: yogurt, sauerkraut, kimchi, etc.

Final Thoughts

Don’t overcomplicate it.
✅ Prioritize food.
✅ Supplement what you can’t get consistently.
✅ Test when needed.

If you're ready to get clarity, grab my free Essential Supplement Guide below 👇
https://www.tacticaldietitian.com/supplements

And if you’ve got your own supplement questions, drop them in the comments or shoot me a message—I'd love to help you dial it in.

Susan Lopez, Tactical Dietitian
Helping you perform better and live longer through expert guidance and simple, science-backed nutrition.

DISCLAIMER

The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. Always consult with your physician or qualified healthcare provider before making changes to your supplement routine, nutrition, or training program—especially if you are pregnant, nursing, have a medical condition, or take medication. Susan Lopez is a licensed dietitian, but she is not acting as your personal provider through this content.

Use of this information is at your own risk.