SUPPLEMENTS THAT
ACTUALLY WORK
Evidence-based recommendations.
No hype. No unnecessary spend.
We only recommend supplements with strong scientific backing and real-world application.
OUR PHILOSOPHY
Most supplements
are unnecessary
You don’t need a shelf full of products to see results.
Some are useful
A small number have strong evidence and real-world benefits.
CONSISTENCY BEATS PERFECTION.
The basics done well always win.
WE FOCUS ON WHAT MOVES THE NEEDLE.
Research-backed. Results-driven. No marketing fluff.
THE ESSENTIAL STACK
These are the foundational supplements we recommend for most people.
Protein Powder
Why:
Helps you hit your daily protein targets to support muscle growth, recovery, and overall health.
Who it’s for:
Anyone who struggles to meet protein needs through food alone.
When:
As needed to hit your daily target.
Creatine Monohydrate
Why:
One of the most researched supplements. Supports strength, power, and muscle performance.
Who it’s for:
Almost everyone who trains.
When:
3–5g daily, anytime.
Magnesium (Bisglycinate)
Why:
Supports sleep quality, recovery, stress management, and overall wellbeing.
Who it’s for:
Most people, especially those under stress or training hard.
When:
200–400mg before bed.
OMEGA-3 (Fish Oil)
Why:
Supports heart health, brain function, and helps manage inflammation.
Who it’s for:
Anyone with low fish intake.
When:
1–2g EPA + DHA daily.
Vitamin D3 + K2
Why:
Supports bone health, immune function, and optimal calcium utilisation.
Who it’s for:
Most people – particularly those with limited sun exposure.
When:
1,000–4,000 IU Vitamin D3 daily with a meal.
WHAT WE DON’T RECOMMEND
Low value. Low evidence. Usually a waste of money.
- Fat burners
- BCAAs (if you already hit protein targets)
- Detox teas and cleanses
- Most “testosterone boosters”
- Anything promising unrealistic results
HOW WE RECOMMEND PRODUCTS
We select every product based on:
- Ingredient quality
- Effective dosing
- Transparency
- Cost vs value
WANT A PERSONALISED SUPPLEMENT STRATEGY?
Not everything works for everyone.
Your training, lifestyle, and goals all influence what you actually need.
We take all of this into account when building your plan.