Real food first. Get your nutrients from what you eat: meat, fish, eggs, dairy, fruit, vegetables. Fix your food, your sleep and your training before you spend money on anything in a tub.
The ones I'd actually consider
Magnesium. The one supplement I'd recommend for most people, especially if you train often or sweat a lot. Buy a high quality one. Malate suits the morning, glycinate suits the evening and helps with sleep and recovery.
Electrolytes. Useful if you sweat a lot or train in the heat.
Protein powder
I'd skip it. It's processed and you don't really know what's in it. Get your protein from real food. Short one day? A few eggs, Greek yogurt, cheese or beef jerky beats a shake.
Creatine
I don't recommend it. If you eat real food, especially red meat and chicken, you're already getting creatine naturally. Fine if you want to try it, that's your call, just stick to the dose on the product. My stance stays the same: nutrients from natural sources first.
Tongkat Ali and the rest
Some of these have been shown to work. But they come last, not first. If your food, sleep and training aren't in order, no supplement fixes that. Get the basics right, then if you still want to try one, ask in the OSX Group Chat and I'll give you my honest take. It's a deeper conversation than a help article.
Avoid
Mass gainers: processed carbs, sweeteners and fillers. Eat more real food instead.
Testosterone boosters: mostly proprietary blends with little behind them.
Pre workout and energy drinks: don't rely on stimulants to get through a workout. Caffeine late in the day wrecks your sleep.
