My Five Favourite Supplements

When it comes to supplements, there’s a lot of marketing hype out there — but only a few actually deliver real, measurable results. Whether you’re training for strength, recovery, fat loss, or just general wellbeing, five key supplements that i believe in are magnesium, fish oil, creatine, multivitamin and whey protein.

Here’s why these five deserve a permanent place in your supplement routine.

1. Magnesium – The Muscle and Mind Mineral

Magnesium is involved in more than 300 biochemical processes in the body. It helps regulate muscle contractions, nerve signals, blood sugar control, and energy production — all essential for training and recovery.

Performance Benefits:

• Reduces cramping and muscle tightness: Magnesium helps muscles relax after contraction, preventing spasms and “lock-ups” during or after exercise.

• Boosts endurance: It supports efficient oxygen use in muscle tissue, delaying fatigue in high-intensity workouts.

• Improves recovery and sleep: Magnesium helps regulate melatonin and cortisol levels, promoting deep, restorative sleep that accelerates muscle repair.

Health Benefits:

• Reduces stress and anxiety: It calms the nervous system by balancing neurotransmitters like serotonin and GABA.

• Supports bone and heart health: Magnesium assists in calcium absorption and helps regulate blood pressure.

• Enhances metabolism and insulin sensitivity: Vital for anyone looking to improve energy and body composition.

Fact: Roughly half of all adults are deficient in magnesium, often due to stress, sweat loss, and poor soil nutrient levels. Supplementing with magnesium citrate or glycinate can make a noticeable difference in recovery and sleep quality.

2. Fish Oil – The Inflammation Fighter

Fish oil is loaded with omega-3 fatty acids (EPA and DHA), which play a crucial role in managing inflammation, supporting joint health, and improving brain and cardiovascular function.

Performance Benefits:

• Reduces muscle soreness: Omega-3s help regulate the body’s inflammatory response, reducing DOMS (delayed-onset muscle soreness).

• Protects joints: Especially valuable for athletes and lifters, it lubricates and cushions joints, helping reduce pain and stiffness.

• Improves endurance and oxygen efficiency: Studies show omega-3s enhance blood flow and mitochondrial function, improving aerobic performance.

Health Benefits:

• Supports brain and mood health: DHA is a major structural fat in the brain; higher levels are linked with improved focus and reduced anxiety.

• Enhances heart health: Lowers triglycerides, reduces arterial plaque, and improves cholesterol ratios.

• Boosts immune system: Omega-3s balance immune function and reduce chronic inflammation markers.

Fact: The American Journal of Clinical Nutrition found that omega-3 supplementation can enhance muscle protein synthesis after resistance training — helping your body adapt and grow stronger.

3. Creatine – The Strength and Power King

If there’s one supplement that’s truly earned its reputation, it’s creatine monohydrate. Backed by over 1,000 studies, creatine consistently improves performance, recovery, and even cognitive health.

Performance Benefits:

• Increases strength and power: Creatine boosts your body’s ability to regenerate ATP — the main source of explosive energy. Expect better lifts, sprints, and explosive movements.

• Supports lean muscle growth: It increases intracellular water in muscle cells, stimulating protein synthesis and muscle volume.

• Improves recovery: Enhances muscle repair and reduces fatigue between intense sessions.

Health Benefits:

• Supports brain function: Creatine also fuels brain cells, improving mental clarity, focus, and cognitive endurance.

• May aid injury recovery: Research suggests creatine may reduce muscle loss and inflammation after immobilization or injury.

• Boosts training consistency: Faster recovery means more high-quality sessions per week.

Fact: The optimal daily dose is 3–5 grams, and there’s no need to “cycle off.” It’s completely safe and effective when taken consistently.

4. Multivitamins – The Daily Nutrient Safety Net

Even the cleanest diet can miss key nutrients. A high-quality multivitamin helps fill those gaps, ensuring your body has the micronutrient foundation it needs to perform at its best.

Performance Benefits:

• Boosts energy production: B-vitamins play a direct role in converting food into usable energy.

• Enhances recovery: Vitamins C and E act as antioxidants, helping to repair cell damage from training stress.

• Supports muscle and nerve function: Minerals like zinc, magnesium, and calcium are essential for contraction, growth, and repair.

Health Benefits:

• Strengthens immunity: A robust mix of vitamins A, C, D, and zinc helps protect against illness and keep you training consistently.

• Supports hormonal balance: Key nutrients like iodine, selenium, and B6 help regulate thyroid and sex hormones.

• Improves skin, hair, and nail health: Nutrient sufficiency shows on the outside too — especially when training depletes reserves.

Fact: Intense exercise increases your body’s nutrient demands. A multivitamin isn’t a replacement for good nutrition, but it ensures you’re not running at a deficit when training hard.

5. Whey Protein – The Complete Recovery Essential

Whey protein is the gold standard of protein supplements — and for good reason. It’s one of the few complete protein sources, containing all nine essential amino acids your body can’t produce on its own. Unlike collagen or most plant proteins, whey provides an optimal amino acid profile for muscle repair, recovery, and growth.

Performance Benefits:

• Speeds up recovery: Whey is rapidly absorbed, delivering amino acids to muscles when they need them most.

• Builds lean muscle: Rich in leucine — the key amino acid for triggering muscle protein synthesis.

• Helps maintain strength and muscle during fat loss: Supports a higher metabolic rate and prevents muscle breakdown.

Health Benefits:

• Improves immune function: Whey contains immunoglobulins and lactoferrin that support immune defence.

• Keeps you fuller longer: Its high satiety value helps regulate appetite and supports body composition goals.

• Supports metabolism: Protein digestion increases thermogenesis, helping you burn more calories daily.

Fact: The sweet spot for recovery is 20–30g of whey protein within 30–60 minutes post-training. It’s fast, convenient, and one of the best ways to support consistent progress.

Putting It All Together

These five supplements work synergistically to support your performance, recovery, and overall wellbeing.

• Magnesium: Sleep, stress, muscle relaxation.

• Fish oil: Joint health, inflammation control, cognitive focus.

• Creatine: Strength, power, recovery.

• Multivitamin: Daily nutrient insurance.

• Whey protein: Complete, efficient recovery fuel.

When combined with solid nutrition, hydration, and smart training, they create the foundation for optimal results — in the gym and in everyday life.

Supplements aren’t shortcuts. They’re support tools that fill in the gaps, fine-tune performance, and help your body operate at its full potential. Master the basics, stay consistent, and let these five proven supplements do their job.