Supplement Guides

Evidence-based guides to help you decide what's worth taking — and what's not. No hype, just science.

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Quick answer

Most people should cover the basics first: enough protein, creatine if strength or power matters, vitamin D if intake/sunlight is low, and electrolytes when sweat losses are high.

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20

supplement guides

Evidence

rating shown on detail pages

Dosage

practical timing and amount guidance

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amino acids

BCAAs (Branched-Chain Amino Acids)

An honest look at BCAAs — what the research actually says, when they might help, and why most people do not need them.

Dose: 5-10g per serving Timing: During or after training

creatine

Creatine Monohydrate

The most researched sports supplement in history. Learn about dosing, timing, safety, and why creatine works for strength and recovery.

Dose: 3-5g daily Timing: Any time (consistency matters more)

Vegan Creatine

All creatine is vegan, and vegans may benefit even more. Lower baseline stores mean bigger performance and cognitive gains from supplementation.

Dose: 3-5g daily Timing: Any time (consistency matters)

general

Multivitamin

A convenient daily insurance policy against nutritional gaps. Learn who actually benefits from a multivitamin and who is wasting their money.

Dose: 1 tablet daily Timing: With food

minerals

Magnesium

A guide to magnesium supplementation — the different forms, which one to choose, dosing, and why it matters for sleep and recovery.

Dose: 200-400mg daily Timing: Evening (may aid sleep)

Vegan Iron

Iron supplementation for plant-based athletes. Learn about non-heme vs heme iron, absorption tricks, and why you should test before you supplement.

Dose: 14-18mg daily (more for menstruating women) Timing: With vitamin C to aid absorption, away from tea/coffee

Zinc

An essential mineral for immune function, testosterone production, and recovery. Learn about dosing, food sources, and who needs to supplement.

Dose: 15-30mg daily Timing: With food

pre workout

Beta-Alanine

A proven endurance booster that buffers lactic acid during intense exercise. Learn about the tingling, the dosing, and whether it's worth it.

Dose: 3.2-6.4g daily Timing: Split across the day or pre-workout

Caffeine

The world's most popular stimulant is also a proven performance enhancer. Learn dosing, timing, tolerance, and how to use it effectively.

Dose: 100-400mg Timing: 30-60 minutes before training

Citrulline Malate

A pre-workout staple that boosts blood flow, reduces fatigue, and improves muscle pumps. Here's the science behind the dose that actually works.

Dose: 6-8g before training Timing: 30-60 minutes pre-workout

Pre-Workout Supplements

What to look for in a pre-workout, key ingredients, dosages that actually work, and how to avoid proprietary blend scams.

Dose: 1 scoop (follow label) Timing: 20-30 minutes before training

protein

Vegan Protein Powder

Plant-based protein that delivers results. Pea, rice, soy, hemp — learn which blends work best and how to match whey for muscle building.

Dose: 25-40g per serving Timing: Post-workout or whenever you need protein

Whey Protein

A complete guide to whey protein — types, dosing, timing, and whether you actually need it for muscle growth and recovery.

Dose: 20-40g per serving Timing: Post-workout or whenever you need protein

recovery

Ashwagandha

An adaptogenic herb that may reduce stress, improve recovery, and support strength gains. Here's what the evidence actually says.

Dose: 300-600mg daily (KSM-66 extract) Timing: Morning or evening

Collagen

A protein supplement for joint, tendon, and skin health. Learn about the research, proper dosing with vitamin C, and why it's not vegan.

Dose: 10-15g daily Timing: 30-60 minutes before training with vitamin C

Electrolytes

Essential minerals for hydration, muscle function, and performance. Especially important during hard training and intermittent fasting.

Dose: Varies — follow product label Timing: During/after exercise or when fasting

Fish Oil (Omega-3)

Everything you need to know about fish oil supplements — EPA, DHA, dosing, quality, and why omega-3s matter for recovery and health.

Dose: 1-3g EPA/DHA combined daily Timing: With a meal containing fat

Vegan Omega-3

Algae-derived EPA and DHA without the fish. The same omega-3 benefits, sustainably sourced from where fish get theirs in the first place.

Dose: 250-500mg DHA/EPA daily Timing: With a meal

vitamins

Vegan B12

The one supplement every vegan MUST take. B12 deficiency causes irreversible nerve damage — supplementation is cheap, easy, and non-negotiable.

Dose: 1000mcg daily or 2500mcg twice weekly Timing: Any time

Vitamin D

Why most people in the UK are deficient in vitamin D, how much to take, and why it matters for bones, immunity, and performance.

Dose: 1000-4000 IU daily Timing: With a meal containing fat

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