THE SUPPLEMENT
GUIDE

Protein is the building block of every cell in your body — muscle, skin, hormones, enzymes, immune cells. Most people significantly underestimate how much protein they actually consume. A protein supplement closes the gap efficiently after training when appetite may be low but protein need is high. Muscle protein synthesis peaks in the 30–60 minute window post-workout, making fast-absorbing protein like whey particularly useful at that time.

Omega-3 fatty acids (specifically EPA and DHA) are essential fats your body cannot produce — you must get them from diet or supplements. They are the raw material for anti-inflammatory compounds throughout the body, support heart health, brain function, joint lubrication, and eye health. Most Western diets are dramatically skewed toward pro-inflammatory omega-6 fats. The ideal omega-6 to omega-3 ratio is around 4:1 — many people consume 15:1 or higher.

Vitamin D is technically a hormone, not a vitamin — every cell in your body has a receptor for it. It is critical for calcium absorption, immune system regulation, muscle function, mood regulation, and testosterone production. Up to 42% of Americans are deficient — especially in northern latitudes, darker skin tones, and people who work indoors. Many doctors consider 20 ng/mL sufficient when optimal is closer to 40–60 ng/mL.

Magnesium is involved in more biochemical reactions than almost any other mineral — over 300 enzyme systems depend on it. It is essential for energy production, protein synthesis, muscle contraction and relaxation, nerve function, blood sugar control, and blood pressure regulation. Around 50% of Americans don't meet the daily requirement, and significant amounts are lost through sweat during exercise. Low magnesium is strongly associated with poor sleep, anxiety, muscle cramps, and constipation.

Vitamin B12 is found almost exclusively in animal products and is essential for the nervous system, DNA synthesis, and red blood cell formation. B12 deficiency causes irreversible nerve damage if left long enough — symptoms develop slowly and are often attributed to ageing or stress. Vegans and vegetarians are at near-certain risk without supplementation. Adults over 50 absorb B12 from food poorly due to declining stomach acid.

Collagen is the most abundant protein in the body — the structural scaffold for joints, tendons, ligaments, skin, and blood vessels. Collagen production declines by around 1% per year from your mid-20s, accelerating after menopause. Taking hydrolysed collagen with vitamin C about an hour before exercise stimulates collagen synthesis specifically in tendons and joints during the session. For skin, collagen supplementation has reasonable trial evidence for improving elasticity.

Iron is the central component of haemoglobin — the protein in red blood cells that carries oxygen from the lungs to every tissue in your body. Without adequate iron, your cells are starved of oxygen. Iron deficiency anaemia is the most common nutritional deficiency globally. Women of reproductive age, vegetarians, and endurance athletes are at highest risk. Critically: iron supplementation should only follow a confirmed deficiency — iron overload is toxic.

Calcium is the most abundant mineral in the human body — 99% stored in bones and teeth. It is essential for bone density, muscle contraction (including heart muscle), nerve signal transmission, and blood clotting. Peak bone mass is reached in the mid-20s, after which the goal is preservation. Getting calcium from food is strongly preferable — evidence suggests high-dose calcium supplementation without K2 may increase cardiovascular calcification risk.

Vitamin K2 is not the same as vitamin K1 (found in leafy greens). K2 activates two critical proteins: osteocalcin, which binds calcium into bone, and matrix GLA protein, which prevents calcium from depositing in arteries and soft tissue. If you are taking vitamin D3 supplementation (which increases calcium absorption), K2 is considered essential to direct that calcium correctly. K2 is found mainly in fermented foods most people rarely eat.

Creatine is not a steroid, not a stimulant, and not dangerous — it is one of the most thoroughly researched supplements in sports science with over 500 studies. Your body makes creatine naturally and stores it in muscle as phosphocreatine, used to rapidly regenerate ATP during high-intensity efforts. Supplementing increases phosphocreatine stores by around 20–40%. Beyond performance, growing evidence supports cognitive benefits, particularly for sleep-deprived states and older adults.