The world of supplements is confusing and overwhelming. Companies circle through different things – green tea extract, raspberry ketones, and on and on – claiming there is a new magical supplement.

In reality most supplements are extremely overrated, providing essentially no benefit.

In contrast here is a list of ones that would be beneficial to you.

✅Protein Powder

Why take it?

Protein powder is a cost effective way to increase total protein to support recovery, develop muscle and manage hunger.

How much to take?

Ideally in a full day you want to have consumed 1.8-2.4g/kg of body weight of protein. We would like to have this from food but if you’re struggling to get it in 1 scoop of protein powder usually has 20-25g.

✅Creatine Monohydrate

What is it?

Creatine is a molecule that helps to support regenerating ATP, which is used by our body to generate movement

Why take it?

Creatine has shown benefits for improved strength, power, running capacity, and cognitive benefits.

How much to take?

Use creatine monohydrate and take between 3-5g per day.

✅Omega 3 Fatty Acids

Why take it?

Promotes brain health

Improves joint & bone health

Supports heart health

Fights inflammation

Strengthens immune system

Improves eye health

Improves sleep

Fights depression & anxiety

How much to take?

The recommended guidelines say 200-500mg per day


✅Vitamin D

What take it?

Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

How much to take?

10 micrograms per day

Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40IU. So 10 micrograms of vitamin D is equal to 400 IU.

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