Supplements 101: Must-haves, nice-to-haves and a reality check

Supplements can be valuable tools to aid you on your health and fitness journey, but they are not magic pills or powders. No amount of creatine or protein powder will compensate for a poor diet or inconsistent training. Their role is to enhance an already solid foundation of balanced nutrition, adequate sleep, a well-structured exercise program and a life focused on minimizing stress. Before diving into the world of supplements, it is essential to prioritize whole foods, hydration, and recovery. With that in mind, let’s dive into the must-have and nice-to-have supplements, their benefits, and the critical caveats to consider.

1. Must-Have Supplements

These supplements have decades of scientific backing and offer broad benefits for general health, performance, and filling common dietary gaps:

1) Creatine Monohydrate

• Benefits: Enhances ATP production (your body’s immediate energy source) and boosts strength, muscle growth, and cognitive function. It’s one of the most researched supplements on the planet and has been proven safe and effective for most humans. https://amzn.to/3DefDk0

• Dose: 3–5 g daily at any time of the day mixed in the liquid of your choice. There is no loading phase necessary.

2) Whey Protein Isolate

• Benefits: This fast-absorbing, high-quality protein source supports muscle repair and growth. Ideal post-workout or to meet daily protein goals (0.8–1.2 g/lb of body desired body weight). Whey Protein Isolate is low in lactose and fat and comes in a variety of delicious flavours, which can act as a nice treat to keep you on track with your nutrition. https://amzn.to/3QFL8qg

• Caveat: Prioritize whole foods first; use whey protein as a convenient backup between meals, as a snack, or to top off any daily protein shortages.

  3) Magnesium (Threonate & Glycinate)

• Benefits:

  • Threonate: Crosses the blood-brain barrier, potentially improving memory and cognitive function. https://amzn.to/41CAtDb

  • Glycinate: Promotes relaxation, sleep quality, and muscle recovery. https://amzn.to/41DNnAI

  • Why Both? Most people are magnesium-deficient due to soil depletion and stress. These forms target different needs.

  4) Vitamin D3 + K2

• Benefits: D3 has a laundry list of benefits, including immune support, mood enhancement, improved cardiovascular, metabolic and mental health, increased muscle function and improved bone health, just to name a few. K2 directs calcium to bones (not arteries). Critical for those with limited sun exposure. You can take these individually or get them combined into one convenient pill. https://amzn.to/3F0QGsY

• Dose: 1,000–4,000 IU D3 + 100–200 mcg K2 daily. It is recommended you get your blood work analyzed for any deficiencies.

  5) Omega-3s (EPA/DHA)

• Benefits: Reduces inflammation, supports heart and brain health, and improves joint mobility. Aim for 1–3 g of combined EPA/DHA daily. https://amzn.to/3Xnm0Zc

• Source: Fatty fish or cod liver oil. For vegetarians, sources can include algae, chia seeds, flax, edamame and others.

  6) Vitamin C

• Benefits: Antioxidant support, collagen synthesis, and immune function. Unlike animals, humans can’t synthesize vitamin C. https://amzn.to/3QCILol

• Caveat: High doses (>2,000 mg/day) may cause GI distress. Food sources (citrus, bell peppers) are preferable.

Nice-to-Have Supplements

These can be situationally beneficial but aren’t essential for everyone:

1. Glutamine

   • Glutamine is an amino acid which stimulates protein synthesis and reduces protein degradation. Though the evidence is mixed, glutamine may aid gut health and recovery during intense training. https://amzn.to/4gZyFbD

2. Collagen

   • Supports skin, hair, and joint health. Combines well with vitamin C for collagen synthesis. https://amzn.to/4bp4UjB

3. Greens Powder

   • A “nutritional insurance” for micronutrients, but doesn’t replace vegetables. https://amzn.to/4h27pcD

4. Electrolytes

   • Crucial for endurance athletes or those in hot climates to prevent cramps and dehydration. https://amzn.to/41DRbSw

5. Pre-Workout

   • Caffeine and nitric oxide boosters (like citrulline) enhance energy and pump. Avoid dependency or sleep disruption. https://amzn.to/41zNJIG

Supplements Are Not Shortcuts: Key Considerations

1. Test, Don’t Guess

   • Blood tests for vitamin D, A, iron, zinc, B12, B9, calcium, and magnesium are critical before supplementing. Overloading nutrients you don’t need can backfire:

     • Vitamin D toxicity: Hypercalcemia (excess calcium in blood), leading to kidney stones or heart issues.

     • Iron overload: Linked to organ damage.

     • Excess Magnesium: Diarrhea and electrolyte imbalance.

2. More Isn’t Better

   • Fat-soluble vitamins (A, D, E, K) accumulate in the body, while water-soluble ones (B, C) are excreted—but mega-doses still strain organs.

3. Food First

   • Supplements fill gaps; they don’t replicate the synergy of nutrients in whole foods. For example, an orange provides fibre and phytochemicals alongside vitamin C.

4. Individual Needs Matter

   • A vegan might benefit from B12 and iron, while a night-shift worker could prioritize vitamin D. Speak to your doctor and choose the right supplements to suit your lifestyle and deficiencies.

The Bottom Line

Supplements shine when used strategically, not as a Band-Aid for poor habits. Build your foundation with nutrient-dense meals, progressive training, and stress management. If you’re considering supplements, start with the must-haves, get blood work done, and consult a healthcare provider to avoid pitfalls. Remember, health is a marathon, not a sprint. There’s no substitute for consistency, patience, and smart choices.

Disclosure: I only recommend products I have used or researched extensively. The product links used in the article are affiliate links to Amazon, and I will get a small commission if you purchase anything.

Supplements are meant to supplement an already sound nutrition and plan and are not magic pills or powders that’s will provide a shortcut to good health