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Most of the supplement aisle is marketing. For changing body composition, the research points to two things: enough protein, and creatine if you lift. Everything else is a rounding error next to training, sleep and food.
Creatine monohydrate is one of the most studied supplements there is. With strength training it helps you lift more and add lean mass. Thorne's creatine is NSF Certified for Sport.
Same active ingredient, lower price. Micronized powder mixes into water or a shake without much grit.
The whey protein most gyms have on the shelf. It tastes good, mixes easily and makes it simple to hit your protein number, which is the diet habit that best protects muscle while you lose fat.
A blend of pea, brown rice and chia protein for people who skip dairy. Less protein per scoop than whey, so check the label and adjust.
The common dose is 3 to 5 grams of creatine monohydrate a day, any time of day. You don't need to load it. Expect the scale to go up a little in the first few weeks from water stored in muscle. Your tape and caliper numbers won't move much from this, which is one more reason to track with more than one method.
A 2018 review in the British Journal of Sports Medicine (Morton and team) found gains in lean mass level off at about 1.6 grams of protein per kilogram of body weight per day for people doing resistance training. Food comes first. Powder fills the gap.
Third-party testing. Look for NSF Certified for Sport or Informed Sport. Supplements aren't approved by the FDA before sale, so these labels are your best check that the tub holds what it says.
Plain ingredients. For creatine, the label should say creatine monohydrate and little else. Skip blends with names you can't find in research.
Check with your doctor before you start a supplement, especially if you have kidney problems, take medication, or are pregnant.