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A supplement guide for you
Build strength
For those training for strength and mindful of protein intake.
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A 6-supplement educational combination tailored to your goals and diet.
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Since you're starting fresh, a base of these 6 supplements is a sensible place to begin for your goals.
Morning: Protein, Creatine and Vitamin D. Midday: Amino acids (BCAA/EAA) and Electrolytes. Evening: Magnesium.
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 Creatine. Considered by people doing strength training or repeated high-intensity work.
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Why it's included: You asked to include Amino acids (BCAA/EAA). Considered as convenient fuel around workouts.
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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: A good pairing with Magnesium. 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.
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Why it's included: A good pairing with Magnesium. For people who sweat a lot, magnesium and electrolytes are often discussed together as part of hydration and mineral balance.
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After exercise or at breakfast, to top up protein.
A small amount at a set time daily — consistency matters more than timing.
After breakfast with some dietary fat for absorption.
Around exercise, mixed in water.
Around and during exercise for hydration.
In the evening, for relaxation and recovery.
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 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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Neither is mandatory, but protein is a key building block and many use a powder to fill dietary gaps. Creatine is one of the more studied categories in healthy adults. Get your diet in order first, then consider them.
Total daily protein matters more than exact timing. Post-workout or as a snack — whatever you can keep to — works. Follow the labeled serving.
Prioritise progressive overload, enough energy and protein (about 1.6 g per kg of body weight per day), and sleep. The supplements that reliably add anything are mainly creatine, plus protein when food falls short.
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.
Creatine is well tolerated in healthy people, but check with a clinician if you have kidney disease and keep total protein reasonable in that case. Athletes should know certification lowers but never removes contamination risk and should check their sport's rules. Stop and seek care for sharp joint or back pain, numbness, or chest symptoms.
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