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A supplement guide for you
Support an active week
For people who move a lot and want to keep daily condition steady.
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A 7-supplement educational combination tailored to your goals and diet.
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Since you're starting fresh, a base of these 7 supplements is a sensible place to begin for your goals.
Morning: Protein, Vitamin D and Creatine. Midday: Electrolytes. Evening: Magnesium, Calcium and Fish oil (Omega-3).
Why it's included: You asked to include Protein. Considered when it's hard to reach protein targets through meals, when training a lot, or when meals are irregular.
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Why it's included: You asked to include Electrolytes. Considered for heavy sweating or hot conditions.
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Why it's included: You asked to include Magnesium. Considered by people whose diet may fall short, or who are very active.
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Why it's included: You asked to include Vitamin D. Considered by people who spend a lot of time indoors or in low-sun seasons.
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Why it's included: A good pairing with Protein. Protein supplies muscle's building blocks and creatine supports high-intensity effort — the staple stack for people who lift.
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Why it's included: A good pairing with Vitamin D. Vitamin D3 helps you absorb calcium, and K2 is involved in directing that calcium toward bone — a popular pairing for people focused on bone health.
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Why it's included: A good pairing with Vitamin D. For people who don't eat much fish, omega-3 and vitamin D are frequently built into the base together.
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After exercise or at breakfast, to top up protein.
After breakfast with some dietary fat for absorption.
A small amount at a set time daily — consistency matters more than timing.
Around and during exercise for hydration.
In the evening, for relaxation and recovery.
In the evening; space it apart from iron.
After dinner, with a fat-containing meal.
Vitamin D3 helps you absorb calcium, and K2 is involved in directing that calcium toward bone — a popular pairing for people focused on bone health.
Why it works: D3 supports calcium absorption in the gut. Using that absorbed calcium as bone material involves K2-dependent proteins (such as osteocalcin). The idea of raising absorption with D3 while K2 helps direct where it goes is why the two are so often discussed — and sold — together.
Magnesium is needed by enzymes involved in how the body activates and uses vitamin D — a reason people taking D often mind their magnesium too.
Why it works: The steps that convert vitamin D into its active form and put it to work rely on magnesium-dependent enzymes. Magnesium is also a mineral many people fall short on, so some pair it with D as part of the base. Many also take magnesium in the evening for a sense of calm.
Protein supplies muscle's building blocks and creatine supports high-intensity effort — the staple stack for people who lift.
Why it works: Adequate protein supports maintaining and building muscle alongside training, while creatine monohydrate is one of the best-studied aids for short, high-intensity effort. Their roles differ, so they're used together rather than as substitutes.
For people who don't eat much fish, omega-3 and vitamin D are frequently built into the base together.
Why it works: Both omega-3 (EPA/DHA) and vitamin D are easy to fall short on, especially with little fish in the diet. There's also a practical angle: vitamin D is fat-soluble, so taking it with a fat-containing fish-oil dose at the same meal suits absorption.
For people who sweat a lot, magnesium and electrolytes are often discussed together as part of hydration and mineral balance.
Why it works: Sweating from exercise or heat loses electrolytes like sodium and potassium — and some magnesium too. That's why endurance athletes and people in hot conditions sometimes add magnesium alongside an electrolyte drink.
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Protein, electrolytes, magnesium and vitamin D come up most for keeping daily condition steady. Base things on food and hydration first, then fill the likely gaps.
Alongside water, keep electrolytes like sodium in mind so topping up is easier. Longer, harder or hotter sessions lose more, so adjust to your activity.
Match food, fluids and rest to how much you move, and raise intensity gradually. That is the foundation for recovery and consistency; supplements only fill in around the edges.
Choose one relevant outcome before starting, record a baseline, and review it at the interval in the guide. Do not use a supplement feeling as a diagnosis.
Over-drinking plain water risks hyponatraemia, while hypertension or kidney disease calls for care with sodium. Stop and seek care for chest pain, severe dizziness, fainting, or persistent joint swelling or pain. If you have a condition or take medicines, discuss intensity and supplements individually.
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