The supplement industry is a minefield. For every genuinely useful product, there are ten hyped placebo pills marketed with Instagram fitness influencers.
This guide cuts through the noise. Which supplements have solid evidence? Which are wastes of money? And which are worth the investment for your specific goal?
The hierarchy is simple: Fix training, nutrition, and sleep first. Supplements amplify good habits; they don't replace them.
The Tier-1 Supplements: Genuinely Worth Your Money
These have strong evidence, clear mechanisms, and real-world impact.
Protein Powder
Why: Convenient way to hit protein targets (0.8-1 g per pound bodyweight daily).
Evidence: Unequivocal. Inadequate protein intake limits muscle growth; meeting targets maximises it.
Which type:
- Whey protein — fast-absorbing, complete amino acid profile, most cost-effective. 20-30 g per serving, £15-25/kg
- Casein — slow-absorbing, good for overnight coverage or between meals. £20-30/kg
- Vegan protein — adequate if you tolerate it (pea + rice blends are more complete). £20-35/kg
Dose: 1-3 scoops (20-60 g protein) as needed to hit daily target.
Recommendation: Myprotein Impact Whey (£0.07/g protein, reliable quality) or Optimum Nutrition Gold Standard (premium option, £0.12/g).
Cost: £15-25/month for 1-2 servings daily.
Creatine Monohydrate
Why: Improves strength, power, and muscle endurance. Also supports muscle growth.
Evidence: Decades of research. Creatine is the most-studied supplement; evidence is conclusive.
Mechanism: Increases phosphocreatine in muscle, which regenerates ATP (energy). More ATP = more reps, better recovery.
Dose: 5 g daily, any time (timing doesn't matter; consistent intake matters).
Timeline: No loading phase needed. Plasma creatine saturates in 3-4 weeks with daily 5 g dosing.
Side effects: Minimal. Water retention (1-2 lbs), primarily intramuscular. Muscle cramping is not supported by evidence (hydration does matter).
Cost: £5-10 per month (creatine is cheap).
Recommendation: Myprotein Creatine Monohydrate (£0.02/g, best value) or MuscleTech (brand-name option, higher cost, no performance advantage).
FAQ: No kidney risk at 5 g daily in healthy individuals. No cycling needed.
Caffeine
Why: Improves alertness, strength output, and endurance.
Evidence: Excellent. Caffeine improves power output by 2-5%, reduces fatigue perception.
Dose: 3-6 mg/kg bodyweight, 30 minutes pre-training. For an 80 kg person, 240-480 mg (3-5 cups of coffee, or 1-2 caffeine tablets).
Timing: Morning training benefits most. Evening training may disrupt sleep.
Form: Coffee is fine (cheapest). Caffeine tablets or powder for consistency.
Cost: Negligible (coffee costs ~£3-5/month for pre-workout doses).
Recommendation: Drink good coffee. If you prefer supplements, Bulk Powders Caffeine Tablets (£0.10 per 200 mg tablet).
Whey Protein Isolate/Concentrate
Why: Highest biological value amino acid profile. Complete protein, fast-absorbing.
Evidence: Unequivocal for muscle protein synthesis.
Which: Concentrate (80% protein, more lactose) vs isolate (90%+ protein, less lactose). Isolate is better if you're lactose-sensitive; otherwise, concentrate is cheaper for equal results.
Cost: £12-20/kg.
Recommendation: Myprotein Impact Whey Concentrate (best value) or Optimum Nutrition Gold Standard Whey (premium).
The Tier-2 Supplements: Modest Effect, Worth Considering
These have solid evidence but smaller effect sizes. Worth adding if your fundamentals are locked in.
Citrulline Malate (L-Citrulline)
Why: Improves blood flow and reduces fatigue during training. Increases reps to failure.
Evidence: Good. 6-8 g pre-training increases reps completed by 1-2 reps per set, particularly in the 6-12 rep range.
Dose: 6-8 g, 30-60 minutes pre-training.
Cost: £15-25/month.
Who: Hypertrophy-focused trainees; minimal benefit for strength-only training.
Recommendation: Bulk Powders Citrulline Malate (decent quality, reasonable cost) or MyProtein (similar).
Beta-Alanine
Why: Increases muscle carnosine, which buffers lactate accumulation. Increases endurance and reps.
Evidence: Moderate. Improves high-rep performance (8-15 reps), less effect on strength (1-5 reps).
Dose: 3-5 g daily (split into smaller doses; single dose causes itching/flushing).
Timeline: 4-6 weeks to accumulate. Short-term benefit is minimal.
Side effects: Paraesthesia (pins and needles sensation) at high doses; benign.
Cost: £10-20/month.
Verdict: Marginal. Skip unless you're already optimised on tier 1.
Nitric Oxide Boosters (Beetroot Juice, Sodium Nitrate)
Why: Improves blood flow and oxygen delivery to muscle.
Evidence: Moderate. Small improvements in endurance and power output (2-3%).
Form: Beetroot juice concentrate (cheapest and most evidence), or nitrate tablets.
Dose: 500 mg nitrate (roughly 70 mL concentrated beetroot juice), 2-3 hours pre-training.
Cost: £10-20/month.
Verdict: Small effect; only if you're optimised elsewhere. Beetroot juice is cheaper than branded pre-workout.
Omega-3 Fatty Acids (Fish Oil)
Why: Reduces inflammation, supports joint health, supports cardiovascular function.
Evidence: Good for general health; minimal direct benefit for hypertrophy beyond general recovery.
Dose: 1-2 g EPA+DHA daily.
Cost: £5-15/month.
Who: Those with poor fish intake. If you eat fatty fish 2-3x per week, skip it.
Recommendation: Bulk Powders Omega-3 or MyProtein Fish Oil (avoid overpriced brands).
Multivitamin
Why: Insurance against micronutrient deficiency.
Evidence: Good data that micronutrient deficiency impairs performance; supplementation restores it only if deficient.
Reality: If your diet is reasonable (vegetables, fruits, whole grains), you probably don't need it. If your diet is trash (processed food, takeaways), you probably do.
Dose: One multivitamin tablet daily with food.
Cost: £5-15/month.
Recommendation: Skip if your diet is clean. Consider if you're eating poorly.
The Tier-3 Supplements: Minimal Effect, Don't Bother
These have weak or no evidence. Flashy marketing, minimal impact.
BCAAs (Branched-Chain Amino Acids)
Why marketed: "Preserves muscle during fasted training."
Evidence: Weak. BCAAs are redundant if you're meeting total protein intake.
Verdict: Waste of money. Whole protein (whey, meat, eggs) is cheaper and superior.
Testosterone Boosters (Tribulus, Fenugreek, D-Aspartic Acid)
Why marketed: "Naturally boosts testosterone."
Evidence: None that holds up. Small effect sizes in very specific populations (very deficient men), negated by adequate protein and training.
Verdict: Don't waste money. If testosterone is genuinely low, see a doctor.
Fat Burners (Caffeine + Synephrine + Guarana Blends)
Why marketed: "Increases metabolism, burns fat."
Evidence: Mostly placebo. Caffeine has modest thermogenic effect (20-30 calories/day). Everything else is overhyped.
Verdict: Save your money. Create a caloric deficit through diet instead.
Collagen Peptides (for joint health)
Why marketed: "Supports joint and connective tissue."
Evidence: Weak. Some studies show modest improvements in joint pain, but effect is small and requires gelatin/collagen-specific protocols (15 g daily for 12+ weeks).
Verdict: Skip. Better to fix training form, get adequate protein, and manage training volume. If you have joint issues, see a physio.
Nitric Oxide Boosters (High-Dose Pre-Workout Blends)
Why marketed: "Maximum pump, strength, and endurance."
Evidence: Often underdosed. A proper pre-workout needs 6-8 g citrulline or equivalent; most branded pre-workouts have 2-3 g (ineffective).
Verdict: Buy ingredients separately and dose properly (citrulline malate, caffeine, beta-alanine). Cheaper and more effective.
Pre-Workout Strategy: Build Your Own
Most commercial pre-workouts are overpriced and underdosed. Building your own is cheaper and more effective.
Basic pre-workout stack (costs ~£15-25/month):
- 200-300 mg caffeine (2-3 cups coffee, or 1-2 caffeine tablets)
- 6-8 g citrulline malate
- 1-2 g beta-alanine (optional)
- 5 g creatine (daily, not pre-workout specific)
Cost per serving: £0.20-0.50.
Commercial pre-workout cost: £0.80-2.00 per serving.
You're ahead financially and more informed about what you're taking.
Reading Supplement Labels: What to Look For
Ingredients:
- Active ingredients listed with doses
- No "proprietary blends" (hides actual doses)
- Third-party testing certification (NSF, Informed Choice) — reduces contamination risk
Red flags:
- Claims like "clinically proven" or "testosterone booster" without mechanism
- Ingredients with no evidence (exotic herb names, unpronounceable compounds)
- Overpriced for ingredient cost
Cost-per-dose: Compare £/g or £/mg of active ingredient across brands.
Supplement Timeline: When to Expect Results
- Protein: Immediate (fills daily intake gap); results in weeks if previously deficient
- Creatine: 3-4 weeks (plasma saturation)
- Caffeine: Immediate
- Citrulline: 1-2 weeks (requires consistent use)
- Beta-alanine: 4-6 weeks
- Nitric oxide boosters: 2-3 weeks
Short-term supplement use won't show results. Consistency matters.
Budget Recommendations
Lean budget (£20-30/month):
- Whey protein (£15)
- Creatine (£5)
- Caffeine (£0-5)
Medium budget (£40-60/month):
- Whey protein (£15)
- Creatine (£5)
- Caffeine (£5)
- Citrulline malate (£15)
- Omega-3 (£10)
Generous budget (£80-100/month):
- Everything above, plus
- Beta-alanine (£10)
- Pre-workout blend (£20)
Don't exceed this without specific, evidence-based reasons.
Where to Buy (UK)
Best value:
- Whey protein powder — Best price/gram on Amazon
- Creatine monohydrate — Most cost-effective supplement
- Pre-workout supplements — Fast delivery via Amazon
- Caffeine tablets — Convenient dosing
Specialty supplements:
- Citrulline malate — For pump and endurance
- Beta-alanine — For strength endurance
- Omega-3 fish oil — For recovery
Avoid:
- Supermarket supplements (poor quality, high cost per gram)
- Sketch online sellers (counterfeit risk)
As an Amazon Associate I earn from qualifying purchases.
The Honest Summary
- Protein and creatine are genuinely valuable and evidence-backed
- Everything else is optional and should only be added if training, nutrition, and sleep are solid
- Most supplements are marketing — the gains come from consistency, progressive overload, and adequate nutrition
- Cheaper is often better — avoid brand hype; focus on ingredient cost per dose
Build your physique with training and nutrition first. Use supplements to fill gaps, not replace fundamentals.
Get the free supplement calculator — input your training goal and we'll recommend the exact stack for your needs.
[Download the calculator →]
Recommended: Myprotein Impact Whey Protein (from £0.07/g) →