Every week I see a new “must-have” supplement going viral.

Most of them are overhyped, underdosed, or solving problems that probably don’t even exist.

I’m a big believer that the basics matter more than chasing every new trend. Good food, enough protein, sleep, movement, sunlight and consistency will always do more heavy lifting than a cupboard full of pills.

That said, there are a few supplements I personally think are worth looking into if your diet or lifestyle is lacking in certain areas.

Here are the main ones I’d actually prioritise.

1. Vitamin D3

Vitamin D is one of the most common deficiencies around, especially if:

• You work indoors
• You train early or late
• You don’t get much direct sunlight
• You live somewhere colder or cloudier
• You spend most of the day in front of screens

Vitamin D plays a role in:

• Immune function
• Mood and mental wellbeing
• Bone health
• Hormone support
• Muscle function

A lot of people feel noticeably better once they correct a deficiency.

Personally, if someone asked me for the “most important” basic supplement, Vitamin D3 would be very high on the list.

General intake

Many people supplement somewhere around 1000–4000 IU daily, but ideally you should base this on blood work and advice from your healthcare professional.

Important note

Vitamin D works best alongside:

• Proper nutrition
• Magnesium
• Healthy fats in your diet

It’s not magic on its own.

2. Magnesium Glycinate

Magnesium is another one that many people simply don’t get enough of.

Out of all the forms, I personally like magnesium glycinate because it’s generally:

• Easier on the stomach
• Highly absorbable
• Popular for relaxation and sleep support

People often use it to support:

• Sleep quality
• Muscle recovery
• Stress management
• Nervous system function
• Cramps and tension

A lot of highly processed diets are naturally low in magnesium, which probably explains why so many people feel better once they increase intake.

Timing

Many people prefer taking it in the evening because of its calming effect.

General intake

A common range is around 200–400mg daily, depending on diet and individual needs.

3. Protein Powder

This one isn’t exciting, but it’s probably one of the most useful.

Most people massively underestimate how important protein is for:

• Muscle maintenance
• Recovery
• Satiety
• Healthy ageing
• Body composition

And no, protein powder is not some “unnatural bodybuilding chemical.”

It’s simply a convenient way to increase protein intake when life gets busy.

If you struggle to hit your protein target consistently through whole foods alone, a quality protein powder can help fill the gaps.

That’s also one of the reasons we built Workout Meals the way we did. Convenience matters, but so does actually hitting your macros consistently.

My view on protein intake

For active people, getting enough protein daily is one of the highest ROI nutrition habits you can build.

4. Omega-3 Fish Oil

Omega-3s can be useful, especially for people who don’t eat much fatty fish.

The key thing is making sure you’re buying a quality product with decent EPA and DHA content, not just cheap filler oils.

People commonly take omega-3s to support:

• Heart health
• Brain function
• Joint health
• General wellbeing

If you regularly eat salmon, sardines or other fatty fish, you may already be getting plenty naturally.

5. Creatine Monohydrate

Creatine is one of the most researched sports supplements available.

Despite all the hype around fancy versions, plain old creatine monohydrate is still the gold standard.

People mainly use it to support:

• Strength
• Power output
• Training performance
• Muscle recovery

It’s also one of the few supplements where the evidence is consistently strong.

General intake

Most people simply take:

• 3–5g daily
• Every day
• Consistently

No complicated loading phases required for most people.

Before You Buy Every Supplement on TikTok…

A few things I think matter more than supplements:

Prioritise:

• Sleep
• Protein intake
• Whole foods
• Training consistency
• Hydration
• Sunlight
• Stress management

Supplements should support a solid foundation, not replace one.

And remember:
More supplements does not automatically mean better health.

Sometimes the basics genuinely work best.

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Final Thoughts

If I had to simplify it, the core supplements I’d personally prioritise looking into would be:

1. Vitamin D3
2. Magnesium Glycinate
3. Protein Powder
4. Omega-3 Fish Oil
5. Creatine Monohydrate

Simple. Boring. Effective.

Most of the time, that beats chasing the latest miracle product being pushed online.