Supplement Comparison
Compare supplements, find the right stack for your goals, and learn when to take what.
What Should I Take?
Pick your primary goal and we'll recommend a supplement stack.
All Supplements at a Glance
| Supplement | Category | Dosage | Timing | Evidence | Vegan |
|---|---|---|---|---|---|
| Ashwagandha | recovery | 300-600mg daily (KSM-66 extract) | Morning or evening | Moderate | ✅ |
| BCAAs (Branched-Chain Amino Acids) | amino acids | 5-10g per serving | During or after training | Limited | ✅ |
| Beta-Alanine | pre workout | 3.2-6.4g daily | Split across the day or pre-workout | Strong | ✅ |
| Caffeine | pre workout | 100-400mg | 30-60 minutes before training | Very Strong | ✅ |
| Citrulline Malate | pre workout | 6-8g before training | 30-60 minutes pre-workout | Strong | ✅ |
| Collagen | recovery | 10-15g daily | 30-60 minutes before training with vitamin C | Moderate | ❌ |
| Creatine Monohydrate | creatine | 3-5g daily | Any time (consistency matters more) | Very Strong | ✅ |
| Electrolytes | recovery | Varies — follow product label | During/after exercise or when fasting | Strong | ✅ |
| Fish Oil (Omega-3) | recovery | 1-3g EPA/DHA combined daily | With a meal containing fat | Strong | ❌ |
| Magnesium | minerals | 200-400mg daily | Evening (may aid sleep) | Strong | ✅ |
| Multivitamin | general | 1 tablet daily | With food | Moderate | ✅ |
| Pre-Workout Supplements | pre workout | 1 scoop (follow label) | 20-30 minutes before training | Strong | ✅ |
| Vegan B12 | vitamins | 1000mcg daily or 2500mcg twice weekly | Any time | Very Strong | ✅ |
| Vegan Creatine | creatine | 3-5g daily | Any time (consistency matters) | Very Strong | ✅ |
| Vegan Iron | minerals | 14-18mg daily (more for menstruating women) | With vitamin C to aid absorption, away from tea/coffee | Strong | ✅ |
| Vegan Omega-3 | recovery | 250-500mg DHA/EPA daily | With a meal | Strong | ✅ |
| Vegan Protein Powder | protein | 25-40g per serving | Post-workout or whenever you need protein | Strong | ✅ |
| Vitamin D | vitamins | 1000-4000 IU daily | With a meal containing fat | Very Strong | ✅ |
| Whey Protein | protein | 20-40g per serving | Post-workout or whenever you need protein | Very Strong | ❌ |
| Zinc | minerals | 15-30mg daily | With food | Strong | ✅ |
Recommended Stacks
Beginner Essentials
The foundation stack for anyone starting their fitness journey. Covers the basics backed by the strongest research.
Creatine Protein Vitamin D Omega-3
Strength & Power
Maximise your performance in the gym with proven strength and endurance boosters.
Creatine Protein Beta-Alanine Caffeine
Recovery & Joint Health
Support your joints, reduce inflammation, and improve recovery between sessions.
Collagen Magnesium Omega-3 Electrolytes
Vegan Stack
Essential supplements for plant-based athletes to fill common nutritional gaps.
Vegan Protein Algae Omega-3 B12 Iron Creatine
Fat Loss Support
Support your cut with supplements that preserve muscle and keep energy up.
Caffeine Protein Electrolytes Multivitamin
General Health
A solid daily foundation for overall health and wellbeing.
Multivitamin Vitamin D Omega-3 Magnesium
When to Take What
A quick reference for supplement timing. ✅ = ideal, ⚠️ = okay, ❌ = avoid.
| Supplement | Morning | Pre-Workout | Post-Workout | Evening | With Food? | Notes |
|---|---|---|---|---|---|---|
| Creatine | ✅ | ✅ | ✅ | ✅ | Optional | Timing doesn't matter — consistency does |
| Protein | ✅ | ⚠️ | ✅ | ✅ | N/A | Post-workout or whenever you need protein |
| Caffeine | ✅ | ✅ | ❌ | ❌ | Optional | Stop 6-8 hours before bed |
| Vitamin D | ✅ | ✅ | ✅ | ✅ | Yes (fat) | Take with a meal containing fat |
| Fish Oil / Omega-3 | ✅ | ⚠️ | ✅ | ✅ | Yes (fat) | Take with a meal to reduce fishy burps |
| Magnesium | ✅ | ⚠️ | ✅ | ✅ | Optional | Evening may help sleep (glycinate form) |
| Iron | ✅ | ❌ | ❌ | ⚠️ | With Vit C | Away from tea, coffee, and calcium |
| Beta-Alanine | ✅ | ✅ | ✅ | ✅ | Optional | Split doses to reduce tingling |
| B12 | ✅ | ✅ | ✅ | ✅ | Optional | Any time — water soluble |
| Electrolytes | ✅ | ✅ | ✅ | ⚠️ | Optional | During/after exercise or while fasting |
Important Interactions
Take Together ✅
- Vitamin D + fat source — fat-soluble, needs dietary fat for absorption
- Iron + Vitamin C — vitamin C significantly improves non-heme iron absorption
- Collagen + Vitamin C — vitamin C is essential for collagen synthesis
- Creatine + anything — no negative interactions with any supplement
Take Separately ⚠️
- Iron + calcium/tea/coffee — these block iron absorption
- Zinc + iron — compete for absorption, take at different meals
- Caffeine + evening supplements — caffeine disrupts sleep if taken too late
- Magnesium oxide + anything — poorly absorbed, use glycinate or citrate instead
Frequently Asked Questions
What supplements should a beginner take?
Start with creatine monohydrate (3-5g daily), a protein powder if you struggle to hit your protein target from food, and vitamin D (especially in the UK). These three have the strongest evidence and give the best return on investment. Everything else is optional.
Is creatine safe?
Yes. Creatine monohydrate is one of the most studied supplements in history with an excellent safety profile. Hundreds of studies over decades have found no adverse effects in healthy individuals. The only common side effect is water retention of 1-2kg, which is harmless.
Do I need a pre-workout?
No. A cup of coffee 30 minutes before training gives you most of the benefit. Pre-workouts are convenient but not necessary. If you do use one, look for transparent labels with effective doses of caffeine (150-300mg), citrulline (6-8g), and beta-alanine (3.2g). Avoid proprietary blends.
What supplements do vegans need?
Vitamin B12 is non-negotiable — vegans cannot get enough from food alone. Beyond that: algae-based omega-3 (for DHA/EPA), creatine (vegans have lower baseline stores), iron (get levels tested first), and a vegan protein blend (pea + rice) to hit protein targets easily.
When should I take my supplements?
For most supplements, consistency matters more than timing. Creatine can be taken any time. Caffeine should be taken 30-60 minutes pre-workout and avoided within 6-8 hours of bedtime. Vitamin D and fish oil should be taken with a meal containing fat. Iron should be taken with vitamin C and away from tea or coffee. See our timing guide above for the full breakdown.
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