Diet part 6: Supplements

Choosing supplements is complicated if you have no idea what to get as most of them are useless, I'll make a small list about supplements that work save your money.

Fish Oil - Fish oil is great, omega 3 especially, it makes you smarter, stronger and improves your general health. EPA and DHA are the essential omega 3 fatty acids you want, ALA is less effective.

Eat about 1-3g of EPA/DHA per day.

Vitamin D - If you don't get enough you should supplement it, but only if you don't get enough as having too much vitamin D could be dangerous (check with your doctor if you need to supplement it). Vitamin D is one of the most important vitamins out there, is is involved in everything so not getting enough will make it worse for you everywhere.

Protein Powder - If you're not getting enough protein out of your meals, protein powder would be the answer, the type of protein powder doesn't really matter so just get whatever is cheapest.

Magnesium - usually you don't get enough of this, consider supplementing.

Zinc - same story as magnesium same for Vitamin C.

Vitamin C 

Multivitamin/minerals - It would help if you're not getting enough of these from your meals, not much but it would.

Creatine - Contrary to popular belief, creatine is safe and helps with muscle development a little, eating about 5g of it everyday would be recommended, also consider buying it in monohydrate form only, much cheaper and just as effective.

PS: You find creatine in red meat too, in about 2-3 pound you can find 5g of protein, but eating 2-3 pounds of red meats everyday would not be recommended.

That's pretty much it, anything else is garbage and you should avoid it, also the only necessary supplement would be Fish Oil, you should avoid everything else if you can't afford them.