Supplements for Beginners: Where to Start
The supplement industry is worth billions and most of it is noise. You do not need a cupboard full of pills. These five supplements have the strongest evidence base, the widest applicability and the best return on investment. Start here, nail the basics, and ignore everything else until these are dialled in.
This is general information, not medical advice. Consult a healthcare professional before starting supplementation.
Vitamin D3
Most people in the UK are deficient, especially between October and March when sunlight is scarce. Vitamin D supports bone health, immune function and mood. Public Health England recommends supplementation for everyone during winter months, and year-round if you spend most of your time indoors.
Dose
2,000 to 4,000 IU daily
When to Take
Morning with breakfast (needs dietary fat to absorb)
Food Sources
Oily fish, egg yolks, fortified milk, mushrooms
Pro Tip
Get your levels tested with a simple blood test. Optimal is between 40 and 60 ng/mL.
Omega-3 Fish Oil
Omega-3 fatty acids (EPA and DHA) reduce inflammation, support brain function and promote heart health. The modern Western diet is heavily skewed towards omega-6 fats, so supplementation helps restore balance. If you eat oily fish twice a week, you may not need a supplement.
Dose
1,000 to 3,000 mg combined EPA and DHA daily
When to Take
With your fattiest meal to reduce fishy burps
Food Sources
Salmon, mackerel, sardines, anchovies, walnuts, flaxseed
Pro Tip
Look for triglyceride form over ethyl ester. Keep refrigerated to prevent oxidation.
Magnesium
Magnesium is involved in over 300 enzyme reactions in your body, including energy production, muscle function and sleep regulation. Roughly half of the UK population does not get enough from food alone. Deficiency can cause muscle cramps, poor sleep, anxiety and fatigue.
Dose
200 to 400 mg daily (elemental magnesium)
When to Take
Evening, 30 to 60 minutes before bed
Food Sources
Dark chocolate, avocados, nuts, seeds, leafy greens, legumes
Pro Tip
Magnesium glycinate for sleep. Magnesium citrate if you need a laxative effect. Avoid magnesium oxide as it has poor absorption.
Creatine Monohydrate
Creatine is the most researched sports supplement in history with over 500 studies confirming its safety and effectiveness. It increases strength, power output and muscle recovery. Newer research also shows cognitive benefits. It is not a steroid. Your body produces creatine naturally and it is found in red meat and fish.
Dose
3 to 5 g daily (no need to load)
When to Take
Any time. Pre-workout or post-workout is most convenient.
Food Sources
Red meat, chicken, fish (but cooking destroys some creatine)
Pro Tip
Stick with monohydrate. It is the cheapest, most studied form. Ignore fancy alternatives. Drink plenty of water.
Whey Protein
Protein is essential for muscle repair, immune function, hormone production and satiety. Most people do not eat enough, especially at breakfast and lunch. Whey protein is a convenient, fast-digesting way to hit your daily target. It is not just for bodybuilders. Anyone who exercises regularly benefits from adequate protein.
Dose
20 to 40 g per serving, 1 to 2 servings daily as needed
When to Take
Post-workout or whenever you need to top up protein intake
Food Sources
Chicken, eggs, Greek yoghurt, cottage cheese, tofu, lentils
Pro Tip
If you are lactose intolerant, try whey isolate (lower lactose) or a plant-based blend. Aim for at least 1.6 g protein per kg bodyweight from all sources.
Before You Buy
- Buy from reputable brands that use third-party testing (look for Informed Sport or NSF Certified).
- More expensive does not mean better. Creatine monohydrate and basic whey protein are cheap and effective.
- Supplements supplement a good diet. They do not replace it. Fix your food first.
- Track what you take and how you feel. Give each supplement at least 4 weeks before judging its effect.