Client toolSupplements
What's worth it. What isn't.
Most supplements do nothing you'd notice. A handful are worth taking, a few help in specific situations, and the rest is marketing. Here's which is which, how much to take, and when.
Food first. Supplements fill gaps.
Essentials only: the short version
- Creatine monohydrate3–5 g every dayAny time. No loading needed.
- Protein powder25–40 g when food falls shortConvenience, not magic. Counts towards your calories.
- Vitamin D310 µg daily, Oct–MarNHS baseline for the UK. Higher only after a blood test.
- Omega-3250–500 mg EPA + DHAOnly if you eat under 2 portions of fish a week (1 oily).
Before you buy anything: choose batch-tested products (look for the Informed Sport logo), especially if you compete or are drug-tested. If you take any medication or have a medical condition, check with your GP or pharmacist first. This page is general guidance, not medical advice.