What supplements do you really need?

There's no set list of supplements that everyone needs. If your diet and lifestyle are solid, you may not need any at all. Supplements are mainly there to fill gaps, not replace food.

That said, here are the most common ones people actually benefit from depending on their situation:

1. Vitamin D

Helps with immunity, bones, mood, and hormone function.

• Very common deficiency, especially if you're indoors a lot
• In places like Perth, you might still need it if you avoid sun or work indoors
• Best confirmed with a blood test

2. Omega-3 (Fish Oil)

Supports heart, brain, and inflammation control.

• Useful if you don't eat fatty fish (salmon, sardines) 2–3 times per week
• Can help joint health and recovery

3. Protein Powder

Not essential, but useful if you struggle to hit protein targets through food.

• Helps muscle building and recovery
• Convenient, not magical

4. Creatine

One of the most researched performance supplements.

• Improves strength, power, and muscle gains
• Also supports brain energy in some studies
• Works best with regular training

5. Magnesium

Helps with relaxation, sleep, muscle cramps, and stress.

• Many people don't get enough from diet
• Popular for sleep quality and recovery

6. Probiotics

Supports gut health and digestion.

• Can help after antibiotics or for bloating issues
• Effects vary depending on strains used

7. Nitric Oxide Boosters (like L-citrulline)

Often used for training "pump" and blood flow.

• May improve exercise performance
• Effects are more short-term compared to basics like creatine

The key truth

If you're only going to focus on the basics, this order matters most:

1. Food quality (protein, fruit, vegetables, whole foods)
2. Sleep
3. Training
4. Supplements (only to fill gaps)

If you want a simple stack (most people)

• Vitamin D (if low sun exposure)
• Omega-3 (if low fish intake)
• Creatine (if you train)
• Magnesium (if sleep, stress, or cramps are an issue)