Supplements

Supplements that actually earn a place

Food first, always. This is the short list we'd tell a friend about: what it does, how much, when, and who should skip it. Nothing here is a prescription — check with your doctor if you take medication or are pregnant.

Whey Protein Isolate

The fastest way to close a 25–30g protein gap.

Dose: 1 scoop (~25g protein), once or twice daily as needed.
Skip it if: You have a dairy allergy, or you already hit your protein goal from food most days.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$30–$60

Plant Protein Blend

Pea + rice blend for a complete dairy-free amino profile.

Dose: 1 scoop (~20–24g protein) daily as needed.
Skip it if: You tolerate dairy well and want the cheapest protein per gram.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$30–$55

Casein Protein

Slow-digesting protein that doubles as an evening habit.

Dose: 1 scoop (~24g protein) in the evening.
Skip it if: You have a dairy allergy, or evening eating isn't a problem for you.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$30–$60

Creatine Monohydrate

Best value in the entire supplement aisle.

Dose: 3–5g daily, every day, training or not.
Skip it if: You have kidney disease or your doctor has told you to watch protein and creatine intake.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$15–$35

Electrolyte Powder

Water alone doesn't fix a sweaty or low-carb day.

Dose: 1 stick or scoop on sweaty or low-carb days.
Skip it if: You have high blood pressure or a sodium restriction — check with your doctor first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$45

Vitamin D3 + K2

The gap most northern-winter blood panels actually show.

Dose: 1,000–2,000 IU D3 daily unless your doctor sets a different dose.
Skip it if: Your levels already test in range, or you take a blood thinner (K2 interacts — ask your doctor).

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$15–$35

Magnesium Glycinate

The recovery mineral most diets come up short on.

Dose: 200–400mg elemental magnesium in the evening.
Skip it if: You have kidney disease, or magnesium gives you loose stools even in glycinate form.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$15–$35

Omega-3 Fish Oil

For hearts that don't get fatty fish twice a week.

Dose: 1–2g combined EPA + DHA daily.
Skip it if: You're vegan (use algae oil), or you take a blood thinner — ask your doctor first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$45

Algae Omega-3

Plant-based EPA and DHA, straight from the source fish use.

Dose: 500mg–1g combined EPA + DHA daily.
Skip it if: You already take a quality fish oil and tolerate it well.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$25–$50

Psyllium Husk Fiber

The unglamorous fix for a fiber pillar stuck at half.

Dose: 1 tsp–1 tbsp (about 5g fiber) daily, ramped up slowly.
Skip it if: You already hit your fiber target from vegetables, beans and fruit — food wins.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$10–$25

Greens Powder

A backup, never a substitute for vegetables.

Dose: 1 scoop daily.
Skip it if: You eat vegetables at most meals — save the money and buy more produce.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$30–$70

Caffeine + L-Theanine

Focused energy without the jittery crash — and coffee counts.

Dose: 100–200mg caffeine with 100–200mg L-theanine.
Skip it if: You're sensitive to caffeine, pregnant, managing anxiety, or training in the evening.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$12–$30

L-Citrulline Malate

More blood flow, more reps before the burn sets in.

Dose: 6–8g citrulline malate (or 3–4g pure L-citrulline).
Skip it if: You take blood pressure or erectile dysfunction medication without clearing it with your doctor first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$35

Beta-Alanine

Buffers the burn on sets and intervals lasting 1–4 minutes.

Dose: 3–5g daily, split into two doses to reduce tingling.
Skip it if: You only do heavy low-rep strength work, or the harmless tingling bothers you.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$15–$30

Beetroot / Nitrate Powder

Dietary nitrate for blood pressure and steadier endurance pace.

Dose: About 400–800mg nitrate (roughly one concentrated shot or 10g powder).
Skip it if: You're on nitrate medication, or you'd rather just eat beets and leafy greens — food works here.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$40

Collagen Peptides + Vitamin C

Connective-tissue support for cranky knees, hips and shoulders.

Dose: 10–15g with 50mg+ vitamin C.
Skip it if: You're vegan or vegetarian, or you're counting it toward your protein goal — it doesn't qualify.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$22–$45

Curcumin (High-Absorption)

Joint comfort support when mobility work still leaves you stiff.

Dose: 500–1,000mg of a high-absorption form daily.
Skip it if: You take blood thinners, have gallbladder issues, or you're pregnant — ask your doctor first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$18–$40

CoQ10 (Ubiquinol)

The one to ask about if you're on a statin.

Dose: 100–200mg ubiquinol daily.
Skip it if: You're on blood thinners, or you take no heart medication and have no symptoms — food-first still applies.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$25–$55

Multi-Strain Probiotic

Digestive support while you build the fiber habit.

Dose: 10–30 billion CFU, multi-strain, daily.
Skip it if: You're immunocompromised, or your digestion is already fine — then it's an expensive habit.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$45

Tart Cherry Extract

Sleep and soreness support on heavy training blocks.

Dose: 480mg extract, or 8–12oz unsweetened tart cherry juice.
Skip it if: You're on blood thinners, or your sleep problems are schedule-related — fix bedtime first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$18–$35

Daily Multivitamin

Cheap insurance on the weeks your eating isn't tidy.

Dose: One serving daily — avoid mega-dose formulas.
Skip it if: You already eat a wide variety of produce and protein, or you take individual vitamins at proper doses.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$12–$30

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