The Supplement Tier List: What Moves Bloodwork, What’s Placebo, and What’s Actively Harmful

• This is the tier list I would give a client in the first session if I had to summarize a decade of watching supplements work or fail in real bloodwork. It is not a ranking of marketing claims. It is a ranking of what has consistently produced measurable change in my client base versus what has consistently underdelivered or actively done harm.
• The S-tier supplements – vitamin D3 + K2, magnesium glycinate, boron, zinc when deficient – move bloodwork reliably for under $40 a month. The supplement industry does not heavily market these because the margins are thin.
• The A-tier supplements – ashwagandha KSM-66, creatine, omega-3 fish oil, taurine – have strong evidence and consistent results across appropriate use cases. Not foundational but real.
• The B-tier supplements – tongkat ali, shilajit, cordyceps, pine pollen – have real biological activity in subsets of clients but variable response and not the first move I would make.
• The C-tier and D-tier – tribulus terrestris, D-aspartic acid, most proprietary blends, deer antler velvet, ZMA, anti-estrogen blends sold over the counter – have weak evidence, weak client response, and represent the majority of dollars wasted in the men’s health supplement market.
• The F-tier – the genuinely harmful products – includes proprietary blends with undeclared SARMs or pro-hormones, some over-the-counter aromatase inhibitors, and certain “natural T booster” products with hepatotoxic risk profiles. These are not safety theater. These products have hurt my clients.

The supplement industry is built on margin, marketing, and product proliferation. The hormonal supplement space specifically has produced more dollars sold per bloodwork change measured than almost any other category I can think of. A client walks into a store, sees a wall of products with tigers and lightning bolts on the bottles, picks the one with the most aggressive marketing claim, takes it for six weeks, feels no clear difference, and concludes either that supplements do not work or that he needs to try something more exotic. Both conclusions are wrong. The right conclusion is that he picked from the wrong tier of products.

This tier list is the answer to the question I get most often from clients in their first session: “What should I actually be taking?” It is based on what I have seen in actual bloodwork across hundreds of clients over a decade, what the evidence supports independent of marketing, and which products have actually moved numbers consistently versus which products have not. The framework runs from S-tier (highest priority, most reliable) down to F-tier (avoid or stop).

S-Tier: The Foundation

These are the supplements I will not run a protocol without if the bloodwork supports their use. They are cheap, well-tolerated, well-evidenced, and produce consistent measurable change.

Vitamin D3 + K2-MK7

Vitamin D is a steroid hormone, not a vitamin. It is synthesized in the skin from cholesterol via UV exposure. Most indoor-working men at non-tropical latitudes are deficient or insufficient. Correction of deficiency reliably moves T, mood, immune function, and bone markers. The form matters: D3 (cholecalciferol) is superior to D2 (ergocalciferol). K2-MK7 should be taken alongside D3 to direct calcium handling appropriately.

Protocol: 5,000 IU D3 plus 100mcg K2-MK7 daily, taken with a fat-containing meal. Retest 25-OH vitamin D at 12 weeks. Target 50-70 ng/mL. Adjust dose if needed.

Andre Whitlock’s case is the cleanest example. Vitamin D at 14 ng/mL when we started. Vitamin D3 supplementation alone moved his T approximately 80 ng/dL in 90 days. By month six with the full protocol he was at 660 from a baseline of 420. Vitamin D supplementation was probably the single largest contributor.

Magnesium Glycinate

Magnesium is involved in over 300 enzymatic reactions, including those involved in steroidogenesis, sleep architecture, and HPA axis regulation. The American diet is widely magnesium-deficient. The form matters enormously: magnesium oxide is largely a laxative with poor tissue absorption. Glycinate or citrate are the forms that produce results. Threonate is useful for sleep and cognition. Taurate is useful for cardiovascular and cortisol contexts.

Protocol: 300-400mg magnesium glycinate at night, ideally 60-90 minutes before bed. Combine with K2 and D3 in the evening for synergy. Most clients also report improved sleep onset within two weeks.

Boron Citrate or Glycinate

The most under-priced mineral in the testosterone optimization space. Boron lowers SHBG meaningfully over 8-12 weeks at doses of 9-12mg daily, which increases free T without necessarily moving total T. It also modestly elevates DHT, which contributes to libido and energy. The cost is roughly $5-15 a month. The supplement industry does not market it heavily because the margin is too thin to support marketing.

Protocol: 9-12mg daily with food. Run for 8-16 weeks, retest SHBG and free T, adjust based on response. Aaron Pell’s SHBG drop from 78 to 48 nmol/L over four months was primarily driven by boron and magnesium glycinate.

Zinc (When Deficient)

Zinc is involved in LH receptor function and testosterone biosynthesis. Deficiency is more common than labs flag – particularly in men eating heavily processed food, sweating through training, or with high alcohol intake. Correction of true deficiency moves T meaningfully. Supplementation in already-replete men does little.

Protocol: 15-30mg daily of picolinate or bisglycinate form, taken separately from magnesium and copper to avoid absorption competition. Test plasma zinc or red blood cell zinc before supplementing if uncertain. Sam Reichert is one of my client cases where zinc deficiency was confirmed by panel and supplementation produced measurable benefit.

A-Tier: Strong and Reliable

These are the supplements I add commonly once the S-tier foundation is in place, depending on what the bloodwork and clinical picture indicate.

Ashwagandha KSM-66

The most reliable cortisol-lowering supplement I have used. KSM-66 specifically – the standardized extract with consistent withanolide content – has the strongest evidence base. Other ashwagandha extracts vary in quality dramatically. Useful for clients with elevated cortisol, low HRV, elevated evening cortisol, or chronic stress patterns.

Protocol: 600mg daily, often split into two doses morning and evening. Cycle 8 weeks on, 2 weeks off. Some clients experience emotional blunting at higher doses or extended use; if so, drop the dose or cycle off and reassess.

Creatine Monohydrate

The most boringly proven supplement in the space. Five grams a day. Improves strength, lean mass, recovery, and cognitive function. Some men see a modest DHT elevation (5-10%) which is hormonally favorable for most. The conversation about creatine and DHT is detailed in the cortisol article and related DHT pieces in the cluster.

Protocol: 5g daily, any time of day. No cycling needed. Loading phase is unnecessary for most clients – results in 2-4 weeks regardless.

Omega-3 Fish Oil

For clients whose dietary omega-3 intake is low – i.e., most men – supplementation supports the omega-6 to omega-3 ratio that the seed oil article walks through. EPA and DHA, ideally in re-esterified triglyceride form. Cardiovascular and inflammatory benefits are well-established. Mild T effects via inflammation reduction.

Protocol: 2-3g combined EPA+DHA daily, taken with food. Storage matters – keep refrigerated or buy frequently to avoid oxidation.

Taurine

Useful for HRV improvement, cardiovascular function, and as a mild adjunct to cortisol management. Often combined with magnesium for sleep support. Underappreciated for hormone optimization purposes.

Protocol: 1-3g daily, often dosed at night with magnesium.

B-Tier: Real Activity, Variable Response

These have genuine biological activity, real evidence behind them, but produce more variable results across clients. I use them as secondary levers, not as foundational moves.

Tongkat Ali

Eurycoma longifolia extract has SHBG-lowering and modest direct T-elevating effects in some clients. Quality varies enormously between brands – eurypeptide standardization (typically 1-2%) matters. Real responders see meaningful improvements in libido and energy. Non-responders see nothing.

Protocol: 200-400mg of standardized extract daily, cycled 5 weeks on, 2 weeks off. Try for 8 weeks before evaluating response. Detailed assessment of tongkat ali is something I covered separately.

Shilajit

Fulvic acid content drives the biological activity. Some clients report subjective improvements in energy and recovery. The clinical evidence is genuine but modest. Sourcing matters enormously – genuine Himalayan shilajit from a reputable supplier is necessary; cheap shilajit is often contaminated with heavy metals.

Protocol: 250-500mg daily of verified extract. Worth trying for 6-8 weeks if other levers are addressed and SHBG-driven free T elevation is not the issue. Not a first move.

Cordyceps and Pine Pollen

Both have modest evidence and modest client response in my experience. Cordyceps for energy and aerobic performance. Pine pollen for trace nutrient support and possible mild androgenic effect. Neither is a foundational move. Both are reasonable adjuncts if S-tier and A-tier are addressed.

C-Tier: Weak Evidence or Weak Client Response

Tribulus Terrestris

Decades of marketing claiming T elevation. Modern controlled studies consistently show no T effect in humans. Some studies show libido improvement independent of T mechanism. The marketing infrastructure around tribulus is one of the most aggressive in the men’s health space. The evidence does not support the marketing claims.

D-Aspartic Acid (DAA)

Initial studies showed promise. Subsequent better-controlled studies showed minimal sustained T elevation, with some studies showing T elevation followed by a return to baseline by week 12. Not a primary lever.

Most Proprietary Blends

Any product labeled as a “proprietary blend” without dose disclosure is suspect by default. The active ingredients are usually present at fractions of the doses that worked in the studies the marketing cites. Quality control is variable. Third-party testing is rare. There are good proprietary blends from reputable companies; there are far more bad ones.

ZMA

Zinc + magnesium aspartate + B6 in a fixed-dose combination. The individual components have value (zinc when deficient, magnesium in glycinate or citrate form). The fixed combination in the aspartate form is not as well-absorbed as taking the components separately in better forms. Not harmful, just not optimal.

Deer Antler Velvet

Marketed for IGF-1 elevation. The actual oral bioavailability of the IGF-1 in deer antler velvet is essentially zero – it is a peptide that does not survive digestion. Some traditional medicine claims around the broader extract exist but the modern evidence base is weak.

D-Tier: Skip

Over-the-Counter Aromatase Inhibitors

Products marketed as “natural estrogen blockers.” Some contain ingredients with mild aromatase-inhibitory activity. The dose is rarely effective. The use case – lowering estradiol – is one that requires monitoring rather than ad hoc suppression. Inappropriate aromatase inhibition is genuinely dangerous for bone density, lipid markers, and cardiovascular function.

Most “T Booster” Products

The category as marketed is largely placebo. Some contain S-tier or A-tier components at sub-therapeutic doses. Some contain stimulants that produce energy effects unrelated to T. The category as a whole is overpriced versus buying the individual evidence-based components separately.

Fadogia Agrestis

This is the most contested entry. Huberman-driven marketing has made it broadly known. The actual evidence is mostly rodent data. Some clients report subjective improvements. The concerns about testicular health with extended use are real and underdiscussed. I have used it cautiously in some clients but I would not put it above tier B and I am not yet comfortable recommending it broadly.

F-Tier: Actively Avoid

Proprietary Blends With Undeclared Ingredients

Some “natural” T boosters have been found to contain undeclared SARMs, pro-hormones, or active pharmaceutical ingredients. Third-party testing has caught this repeatedly. The legal recourse if you take one and it damages your liver or your hormonal system is essentially zero. Avoid products from non-reputable manufacturers, particularly imports without verifiable quality control.

Hepatotoxic Compounds Marketed As Safe

Some pro-hormone derivatives and certain herbal extracts have caused documented liver injury at recommended doses. Anything claiming “anabolic” effects without prescription should be approached with substantial skepticism.

Unverified International Imports

Particularly from regions without regulated supplement manufacturing. The contamination, dose accuracy, and label fidelity problems are well-documented.

The Cases That Built This Ranking

Three client cases shaped how I think about this tier list.

Jake Brennan, 26, electrician in Tulsa – I described his case earlier in the cluster. He was deficient on zinc and vitamin D. We supplemented both. His T moved from 380 to 680 over six months. The combination of zinc correction, vitamin D correction, sleep restoration, and cutting his tobacco habit produced the response. The specific role of zinc and D in his case is the cleanest example of S-tier supplements producing meaningful bloodwork change.

Sam Reichert, 29, PhD student in chemistry at Madison – vegetarian, analytical to a fault, T at 440 with low B12, low ferritin, and vitamin D at 18 ng/mL. He wanted to read three studies before changing his diet. Once he committed, he was a fast responder. We corrected vitamin D, added iron (form mattered – switched from ferrous sulfate to ferrous bisglycinate after GI issues), supplemented B12, added zinc once we confirmed deficiency, and worked on his protein intake. T at 690 by month seven. Sam’s case is the example of running the S-tier protocol carefully and patiently. He also wrote me an unsolicited literature review on tongkat ali that I still have filed somewhere.

Aaron Pell – the SHBG case. Boron and magnesium were the primary movers. The total T number barely changed. The free T and the subjective experience changed dramatically. His case is the cleanest example of how a B-tier supplement in the right pattern (boron for elevated SHBG) outperforms any number of “T boosters” in the wrong pattern.

How to Build a Protocol from This

The practical sequencing I use with new clients:

• Week 1-2: Run the full bloodwork panel. Identify deficiencies and patterns.
• Week 2-4: Address S-tier deficiencies. Vitamin D if low, magnesium glycinate, zinc if confirmed deficient. Start boron if SHBG is elevated.
• Week 4-8: Add A-tier supplements based on clinical pattern. Ashwagandha if cortisol-driven. Creatine if training is the focus. Omega-3 if dietary fat composition is poor.
• Week 8-12: First retest. Evaluate what is moving and what is not.
• Week 12+: Add B-tier supplements only if S-tier and A-tier have produced their expected response and there is still a specific clinical reason to layer in additional support.

The men who get the most from supplementation are the ones who address the foundation first (sleep, training, nutrition, body composition), then add the S-tier deficiency corrections, then add A-tier targeted support, and only then consider B-tier exploratory work. The men who skip the foundation and start with B-tier supplements (tongkat ali, shilajit, exotic blends) typically see little response and conclude that supplements do not work. The supplements work when the foundation works.

The 12-week sequenced approach in Anabolic Alchemy is structured around this exact sequencing – foundation first, deficiency correction next, targeted support layered in based on bloodwork response. The supplement piece is one component of the broader protocol, and it is calibrated against the broader protocol rather than treated as a standalone solution. The framework I use for reading bloodwork and identifying which supplements to deploy is the same hormone panel decoder framework detailed in the complete male hormone panel article. Run the panel. Build the protocol from the panel. Pull supplements from this tier list as the panel indicates. That sequence will outperform any standalone supplement strategy almost universally.

One last note. The S-tier supplements together cost a man under $40 per month. The B-tier and C-tier products often cost twice that for individual products. Spending more does not produce better results in this space. Spending intelligently does. The men who get the best hormonal value per dollar in my client base spend modestly, target deficiencies precisely, and reinvest the money they would have spent on exotic compounds into the foundational levers – sleep, training, nutrition, bloodwork – that actually compound over years. That is the protocol that has worked most consistently across the men I have coached at PowerandBulk.com and it is the one I would teach a friend if I had ten minutes to explain how to actually optimize hormones without wasting money.