Training adaptation comes from effort, food, and recovery. A few well-proven supplements help, here's the beginner version, minus the marketing.
The supplement industry sells hundreds of products; only a handful are genuinely backed by evidence. Get enough protein, sleep, and training first. Then these few are worth knowing.
The most-researched sports supplement there is.
Helps with strength, power, and recovery between sets. Cheap, safe, and effective for most people.
Convenient building blocks for muscle repair.
Not magic, just an easy way to hit your daily protein if food alone falls short.
The "sunshine" vitamin, important for muscle and bone.
Deficiency is very common and can sap strength and recovery. Worth testing.
A mineral for muscle function and sleep.
Heavy sweating depletes it; topping up can help with cramps and recovery.
Sodium, potassium and more, what you lose in sweat.
Genuinely useful for long or hot training sessions (and hot climates), where plain water isn't enough.
Healthy fats that calm inflammation.
May support recovery and joint comfort, especially if you don't eat much oily fish.
We cut through the marketing, grade the evidence, screen against your medicines, and tune to your labs, with everything graded honestly by evidence.
Educational information only, not medical advice, diagnosis, or treatment. Always talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.