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Everyone wants to know what supplements actually work. Instead of giving you another generic list, I am going to show you exactly what I take every single day — the products I spend my own money on and keep rebuying.
I have been training hard for years and have tried dozens of supplements along the way. Most of them were a waste of money. What I have left is a simple, effective stack that covers all the basics without breaking the bank.
Every product on this list is something I have personally bought and used — most of them multiple times. No sponsorships, no free samples. Just honest recommendations from my own experience.
My Complete Daily Stack
| Supplement | Brand | When I Take It | Price |
|---|---|---|---|
| Whey Protein | Optimum Nutrition Gold Standard | Post-workout + before bed | ~£28/900g |
| Creatine | Optimum Nutrition Micronised | Daily with protein shake | ~£28/634g |
| Magnesium | Nutrition Geeks Glycinate 3-in-1 | Evening before bed | ~£7.64/90 caps |
| Vitamin D3 + K2 | Nutrition Geeks D3 4000iu + K2 | Morning with breakfast | ~£8.49/365 tabs |
| Vitamin B Complex | Igennus Super B-Complex | Morning with breakfast | ~£8.49/60 tabs |
| Krill Oil (Omega-3) | WeightWorld Antarctic Krill Oil | Morning with breakfast | ~£22.49/180 caps |
| Collagen Protein | Revive Naturals Multi Collagen | Morning in coffee or water | ~£14.99/400g |
Total monthly cost: roughly £30-40 depending on what needs replacing. That is less than most people spend on takeaway coffee.
The Supplements I Take and Why
1. Optimum Nutrition Gold Standard Whey Protein
What it does: Helps me hit my daily protein target (around 180-200g). Two scoops gives me 48g of protein which takes a big chunk out of that target.
Why this brand: I have tried plenty of protein powders over the years and ON Gold Standard is the one I always come back to. It mixes perfectly, tastes great, and never upsets my stomach. Double Rich Chocolate is my go-to flavour.
How I use it: One scoop in a shaker with water straight after training. Sometimes a second scoop before bed if I am behind on protein for the day.
2. Optimum Nutrition Micronised Creatine
What it does: Increases strength and power output. Creatine is the single most proven supplement for building muscle and getting stronger, full stop.
Why this brand: I have bought this twice now. The micronised version dissolves much better than cheap creatine — no gritty bits at the bottom of your shaker. It is just pure creatine monohydrate, nothing else added.
How I use it: 5g (roughly one and a half scoops) mixed into my post-workout protein shake. I take it every day including rest days.
3. Nutrition Geeks Magnesium Glycinate 3-in-1
What it does: Supports muscle recovery, reduces tiredness, and massively improves my sleep quality. Magnesium is one of those supplements most people are deficient in without realising.
Why this brand: I have purchased this five times — that should tell you everything. It is the Amazon Choice product with nearly 30,000 reviews and over 100,000 bought last month. The 3-in-1 formula combines glycinate, citrate, and malate for better absorption than cheap magnesium oxide tablets.
How I use it: One capsule about 30 minutes before bed. The difference in my sleep quality since I started taking this has been noticeable — I fall asleep faster and feel more recovered in the morning.
This is probably the supplement I recommend the most to other people. Even if you do not train, most people in the UK would benefit from magnesium supplementation.
4. Nutrition Geeks Vitamin D3 4000iu + K2
What it does: Supports immune function, bone health, and mood. If you live in the UK, you are almost certainly not getting enough Vitamin D from sunlight — especially between October and March.
Why this brand: 365 tablets for under £9 — that is literally a full year of Vitamin D for the price of two coffees. The added K2 helps your body use the Vitamin D properly by directing calcium to your bones rather than your arteries. Over 15,000 reviews and 40,000+ bought in the past month.
How I use it: One tablet every morning with breakfast. The NHS actually recommends everyone in the UK considers taking a Vitamin D supplement, especially during winter.
5. Igennus Super B-Complex
What it does: B vitamins are essential for energy production, nervous system function, and red blood cell formation. They play a role in converting food into energy which is important when you are training hard.
Why this brand: Another one I have bought five times. Igennus uses methylated B vitamins which are the active forms your body can use immediately — cheaper B-complex supplements use synthetic forms that some people struggle to convert. It is sustained release so you get a steady supply throughout the day rather than one big hit. Amazon Choice with nearly 27,000 reviews.
How I use it: One tablet with breakfast every morning. I notice a genuine difference in my energy levels throughout the day when I am consistent with this.
6. WeightWorld Antarctic Krill Oil 1200mg
What it does: Provides omega-3 fatty acids (EPA and DHA) which support heart health, brain function, and reduce inflammation. For lifters, the anti-inflammatory benefits help with joint health and recovery.
Why krill oil over fish oil: Krill oil contains phospholipids which make the omega-3s more bioavailable than regular fish oil. It also contains astaxanthin, a powerful antioxidant. Plus — no fishy burps, which is a massive win if you have ever taken cheap fish oil capsules.
Why this brand: 180 softgels gives you a 3-month supply. WeightWorld is a reputable UK brand and this product has the Amazon Choice badge. At around £22 for 3 months, it works out at roughly £7.50 per month.
How I use it: Two softgels with breakfast every morning.
7. Revive Naturals Multi Collagen Protein
What it does: Collagen supports joint health, skin elasticity, hair, nails, and gut health. As someone who lifts heavy, I take it mainly for joint support and recovery.
Why this brand: This is a 5-type collagen complex (Types I, II, III, V, and X) sourced from grass-fed bovine, wild-caught fish, and free-range chicken. It is unflavoured so it mixes into anything without changing the taste. Amazon Choice with over 12,000 reviews.
How I use it: One scoop (20g) mixed into my morning coffee or just water. It dissolves well and is completely tasteless. I have noticed my joints feel better since I started taking this consistently, especially my knees and shoulders.
Bonus: NXT Nutrition Beef Protein Isolate
This is not part of my daily stack, but I want to mention it because it is a great option for anyone who is dairy-free or lactose intolerant. NXT Beef Protein gives you 27g of protein per serving with zero dairy, zero fat, and zero sugar. The Apple and Blackcurrant flavour is surprisingly good — more like a fruity juice than a typical protein shake.
I use this occasionally as a change from whey, especially when I want something lighter and more refreshing.
What I Do NOT Take (And Why)
Just as important as what I take is what I have stopped wasting money on:
- BCAAs — If you are eating enough protein, BCAAs are redundant. Save your money.
- Pre-workout — I used to take these but honestly a cup of coffee does the same job. If I do use one, I will review it separately.
- Testosterone boosters — None of them work. Period. Do not waste your money.
- Fat burners — Overpriced caffeine pills. A calorie deficit is what actually burns fat.
- Mass gainers — Just overpriced protein mixed with sugar. Eat more real food instead.
Frequently Asked Questions
How much does your supplement stack cost per month?
Roughly £30-40 per month depending on what needs replacing. Most of the vitamins and minerals last 2-3 months per purchase, so the ongoing cost is actually quite low. The biggest expense is protein powder and creatine.
Do I need ALL of these supplements?
No. If I had to pick just three, it would be: protein powder, creatine, and Vitamin D. Those three give you the most bang for your buck. Everything else is a bonus.
Can beginners take all of these?
Yes, all of these are safe for healthy adults. If you are just starting out, begin with protein and creatine, then add the vitamins and minerals over time as your budget allows.
Where do you buy your supplements?
Almost everything from Amazon UK. The prices are competitive, delivery is fast with Prime, and it is easy to reorder. I have linked every product in this article so you can check current prices.
The Bottom Line
Supplements are called supplements for a reason — they supplement a solid diet and consistent training. No pill or powder will replace hard work in the gym and good nutrition.
That said, the right supplements can give you a genuine edge. The stack I have shared here is what works for me after years of trial and error. It covers the basics: protein for muscle, creatine for strength, and key vitamins and minerals that most people in the UK are lacking.
Start simple, stay consistent, and let the results speak for themselves.
Want a personalised supplement, nutrition, and training plan? I offer one-to-one coaching tailored to your goals and budget. Check out my coaching services →
Last updated: March 2026. Prices may vary. All opinions are my own based on personal experience and purchases.