Supplements are one of the biggest minefields in the health and fitness industry — and that’s really saying something.
The truth is, a lot of the noise you see online comes from people with an agenda. Many articles or social media posts exist to sell you something, not to educate you.
Here’s the reality: supplements are personal. By definition, they’re meant to supplement your diet — not replace it — and everyone’s needs are slightly different.
If you really want to know what your body needs, the best thing you can do is get a blood test. It costs a bit more upfront, but it saves you wasting money on things you don’t need and helps you make informed decisions based on data, not hype.
That said, there are a few staples most people could consider. (This is general guidance only — always check with a medical professional before taking any supplement.)
1. Protein
Contrary to popular belief, protein isn’t just for “gym bros” or post-workout shakes.
If you struggle to hit your daily protein target through whole foods, supplementing can help fill the gaps.
You can find it in shakes, bars, ready-to-drink options, and even yoghurts now.
Just keep an eye on total calories and sugar content, especially with processed protein snacks — some are closer to desserts than health foods.
👉 Read more on why protein matters here: Why Protein Is So Important
2. Creatine
This is probably the most well-researched supplement on the planet.
It helps improve strength, performance, and muscle growth — but that’s not all.
Emerging research suggests creatine may also support brain health and cognitive function.
You don’t need to overcomplicate it:
- 3–5g daily is plenty.
- You don’t need to “load” it, despite what some marketing claims.
3. Vitamin D
Since Elevate98 (and most of us reading this) are based in Edinburgh, Scotland, sunshine isn’t exactly in abundance.
That means Vitamin D deficiency is common — especially in winter months.
Supplementing can help support your immune system, bone health, and mood.
Just make sure to check the recommended dose and be aware of any contraindications before starting.
That’s Pretty Much It
Surprised? Most people are.
No apple cider vinegar miracles.
No mystery superfoods.
No “magic pill” claims.
We’re not saying other supplements don’t work — there are definitely niche cases for specific needs — but for most people, these three cover the essentials.
And if you’re ever unsure what’s worth your time (and money), we’re happy to help you figure it out.
Got questions? Drop us a message or pop into the gym — we’ll help you cut through the noise and keep things simple.
