Supplement Guides
Evidence-based guides to help you decide what's worth taking — and what's not. No hype, just science.
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.
- Check dosage and timing
- Avoid stacking products blindly
- Track habits and nutrition in PT Tracker
20
supplement guides
Evidence
rating shown on detail pages
Dosage
practical timing and amount guidance
Affiliate
ready for monetized product picks
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creatine
Creatine Monohydrate
The most researched sports supplement in history. Learn about dosing, timing, safety, and why creatine works for strength and recovery.
Vegan Creatine
All creatine is vegan, and vegans may benefit even more. Lower baseline stores mean bigger performance and cognitive gains from supplementation.
minerals
Magnesium
A guide to magnesium supplementation — the different forms, which one to choose, dosing, and why it matters for sleep and recovery.
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.
Zinc
An essential mineral for immune function, testosterone production, and recovery. Learn about dosing, food sources, and who needs to supplement.
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.
Caffeine
The world's most popular stimulant is also a proven performance enhancer. Learn dosing, timing, tolerance, and how to use it effectively.
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.
Pre-Workout Supplements
What to look for in a pre-workout, key ingredients, dosages that actually work, and how to avoid proprietary blend scams.
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.
Whey Protein
A complete guide to whey protein — types, dosing, timing, and whether you actually need it for muscle growth and recovery.
recovery
Ashwagandha
An adaptogenic herb that may reduce stress, improve recovery, and support strength gains. Here's what the evidence actually says.
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.
Electrolytes
Essential minerals for hydration, muscle function, and performance. Especially important during hard training and intermittent 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.
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.
vitamins
Vegan B12
The one supplement every vegan MUST take. B12 deficiency causes irreversible nerve damage — supplementation is cheap, easy, and non-negotiable.
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.
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