ð Supplement Guide
Evidence-based overview of the most important supplements. With traffic light system, dosages, and real study links.
Frequently Asked Questions
Which supplements are actually worth taking?
Creatine (5g/day) is the most researched supplement with proven benefits. Vitamin D3 (2,000â4,000 IU) for deficiency, Omega-3 (2â3g EPA/DHA) and Magnesium (400mg) are also well-supported.
Is creatine safe?
Yes. Creatine is one of the most studied supplements ever. Hundreds of studies confirm safety and efficacy. Side effects are minimal â occasionally slight water retention in the first days.
Do I need protein powder?
Protein powder isn't a must, but practical if you can't meet protein needs through food alone. It's a food, not a drug. Whey protein has the highest bioavailability.
When should I take supplements â before or after training?
Creatine: timing doesn't matter, just 5g daily. Protein: within 2 hours post-workout is optimal, but total daily protein matters more. Vitamin D: mornings with a fat-containing meal.
Do supplements replace a healthy diet?
No, never. 90% of results come from good nutrition and training. Supplements are additions. Optimize diet first, then supplement strategically â ideally after a blood panel.