The 6 Supplements That Actually Made a Difference for Me (No Hype, Just Results)
This blog is based on a video from my YouTube channel. If you prefer to watch that, click here.
Ever found yourself frozen in the supplement aisle, overwhelmed by colorful labels and flashy promises? Same. The supplement industry is packed with hype—and very little clarity. While I’m not the type to follow every TikTok trend or pop 20 pills a day, there are six supplements I’ve stuck with because I’ve actually felt a difference from using them.
Whether you’re an athlete or just trying to feel better day to day, here’s a breakdown of what I take, why I take it, and how to choose quality supplements that truly support your goals.
Quick Disclaimer
Before diving in: I’m not a doctor, and this isn’t medical advice. Supplements should be tailored to your individual needs, and nothing replaces a solid foundation of good sleep, nutrition, and movement.
Also, I do have a sponsorship with Legion Athletics, one of the few companies I trust. But you don’t have to use Legion to benefit—just look for third-party tested brands that prioritize ingredient transparency and clinical dosing.
Check out Legion supplements and use code VICTORIA to save $!
1. Creatine Monohydrate
Why I take it:
Creatine is the most researched supplement for strength and performance. It helps support muscular power, and recent studies even show benefits for brain health.
How I take it:
One scoop (5g) daily, anytime—timing doesn’t matter. No loading phase needed unless you want faster saturation.
Brand I use: Legion’s unflavored micronized creatine, which dissolves well in water or any drink. It’s clean, simple, and effective.
Bonus: Creatine isn’t just for bodybuilders—anyone doing resistance or explosive training can benefit.
2. High-Quality Fish Oil (Omega-3s)
Why I take it:
For joint health, heart health, and inflammation support—especially after my ACL surgery. I also have genetic markers for cardiovascular issues, so I use fish oil proactively.
What to look for:
Make sure your fish oil contains a combined 2g+ of EPA and DHA (the key omega-3s). It must also be third-party tested for purity (no heavy metals, no rancidity).
Brand I use: Legion’s fish oil hits all the marks: high EPA/DHA levels, third-party tested, and no “fairy dusting” of ingredients.
3. Iron + Vitamin C
Why I take it:
I’m anemic, which is super common for female athletes. Iron deficiency can cause fatigue, poor recovery, and low endurance. Vitamin C helps increase iron absorption.
Important note:
Don’t supplement with iron unless you’ve been tested and diagnosed. Too much iron can be harmful.
Brand I use: NutraBio’s third-party tested iron with appropriate dosing. I take it with vitamin C to maximize absorption.
4. Protein Powder
Why I take it:
Getting enough protein daily as an athlete is tough. A good protein powder makes it easier to hit my goals without eating a pound of chicken every day.
Why whey:
I used to have issues with whey protein—until I tried Legion’s. Their flavors like cinnamon cereal and peanut butter fudge are delicious, and it digests really well for me.
What to look for:
Whether you go with whey or plant-based, make sure your protein powder is third-party tested, low in fillers, and free from unnecessary artificial ingredients.
5. Magnesium (Glycinate or Sucrosomial)
Why I take it:
Magnesium supports muscle recovery, cramp prevention, sleep, and nervous system regulation. As a sweaty athlete prone to calf tightness and nighttime cramps, this has been a game-changer.
When I take it:
In the evening, to help relax and improve sleep quality. It’s also helpful for anyone with ADHD or high-stress lifestyles.
Brands I use:
Doctor’s Best magnesium glycinate
Legion’s sucrosomial magnesium (currently out of stock in my pantry!)
6. Stim-Free Pre-Workout
Why I take it:
During high training seasons—like now with beach volleyball—this helps with muscular endurance and blood flow, especially during long or intense sessions.
Why stim-free:
I avoid caffeine after noon to protect my sleep. This gives me the benefits of a pre-workout without the caffeine jitters or late-night insomnia.
When I use it:
Before heavy leg days or long volleyball sessions. Not every day—but consistently enough to notice the performance difference.
What to Look For in Any Supplement
If you take nothing else from this post, take this: supplement quality matters.
Always look for these three things:
Third-party testing for purity and label accuracy
Clinically effective dosages (not just marketing fluff)
Transparency in ingredients and sourcing
Legion Athletics is one brand I trust, but there are others out there doing it right. I even created a Supplement Shopping Guide to help you navigate all this—[link here if you’re interested].
Final Thoughts: Supplements Are Just That—Supplements
They’re not miracle cures. They can’t replace good sleep, a nourishing diet, or smart training. But when used intentionally, they can support your goals and help you feel and perform your best.
I keep it simple: 6 core supplements, not 20. Each one has a strategic purpose, solid research behind it, and a noticeable impact for me personally.
Click here to get my Supplement Guide for FREE!
Your Turn
What’s one supplement that’s actually helped you feel or perform better? I’d love to hear about it—drop it in the comments!
