Supplements I personally use and recommend to my clients — selected based on research, experience and results.
The most researched supplement in the world (700+ studies). 5g daily for strength, explosiveness and recovery. No cycling needed.
Dose: 5 g / day · anytime
Meta-analysis (Branch, 2003): +8% strength, +14% reps to failure. Most researched supplement with 700+ studies.
View on iHerb →Same active ingredient, finer particles for better absorption. Ideal for sensitive stomachs — no bloating.
Dose: 5 g / day · anytime
Same active compound as monohydrate — studies confirm equal efficacy with better solubility (Jäger et al., 2011).
View on iHerb →Reduces muscle acidification at high intensities. Extends time to failure — ideal for intervals and circuit training.
Dose: 3–6 g · with meals or pre-workout
Meta-analysis (Saunders et al., 2017): improves endurance in 1–4 min efforts by 2.85%. 40+ RCTs.
View on iHerb →Nitric oxide precursor — improves blood flow, endurance and pump.
Dose: 6–8 g pre-workout
RCT (Pérez-Guisado & Jakeman, 2010): +52.92% more reps and –40% muscle soreness post-workout.
View on iHerb →Classic whey protein, 80%+ protein content. Great taste, affordable, for everyday use.
Dose: 25–40 g · post-workout or with meals
Meta-analysis (Morton et al., 2018): 1.6–2.2g protein/kg increases muscle mass and strength with training.
View on iHerb →90%+ protein, almost zero lactose and fat. For lactose-sensitive individuals or during weight loss.
Dose: 25–40 g · post-workout or with meals
Study (Tang et al., 2009): whey stimulates muscle protein synthesis faster than casein or soy.
View on iHerb →Pre-digested protein for fastest absorption. Ideal immediately post-workout for maximum synthesis.
Dose: 25–40 g post-workout
RCT (Buckley et al., 2010): hydrolysate accelerates muscle strength recovery post-workout vs. isolate.
View on iHerb →Slow-release protein — up to 7 hours. Ideal before bed for overnight recovery and anti-catabolism.
Dose: 25–40 g before bed
Study (Res et al., 2012): casein before bed increases overnight muscle protein synthesis by 22%.
View on iHerb →The only form of magnesium that crosses the blood-brain barrier. Improves deep sleep.
Dose: 2 g before bed
RCT (Bhatt et al., 2024): improves sleep quality and cognitive function. The only form that crosses the blood-brain barrier.
View on iHerb →Excellent bioavailability, calms the nervous system, reduces muscle cramps. Threonate for the brain, glycinate for the body — ideally take both.
Dose: 400 mg before bed
Systematic review (Mah & Bhatt, 2021): magnesium improves subjective sleep measures in deficient individuals.
View on iHerb →Amino acid from green tea. Reduces anxiety without drowsiness, increases alpha brain waves for calmness.
Dose: 200–400 mg · morning or as needed
Meta-analysis (Hidese et al., 2019): reduces stress and anxiety without sedation. Increases alpha brain waves.
View on iHerb →Chamomile extract. Natural calming agent without daytime drowsiness.
Dose: 50 mg before bed
Review (Salehi et al., 2019): acts on GABA receptors, anxiolytic effect without daytime drowsiness.
View on iHerb →Most potent adaptogen for stress. Clinically proven to reduce cortisol by 28%. Improves sleep and recovery.
Dose: 600 mg · evening with food
RCT (Salve et al., 2019): –28% cortisol, improved sleep and reduced stress in 240 participants.
View on iHerb →Amino acid that lowers body temperature — a key signal for falling asleep. Improves sleep quality.
Dose: 2–3 g before bed
RCT (Bannai et al., 2012): 3g before bed improves subjective sleep quality and reduces daytime fatigue.
View on iHerb →Helps with falling back asleep during the night. Increases serotonin, reduces nighttime awakenings.
Dose: 900 mg before bed
RCT (Benjamin et al., 1995): 18g/day reduces panic attacks comparable to SSRIs. Palatnik et al. (2001): effective for anxiety.
View on iHerb →According to the Slovenian Nutrihealth study, up to 80% of adults have insufficient vitamin D levels in winter. K2 directs calcium to bones instead of arteries. Always take with a fatty meal.
Dose: 5000 IU D3 + 100mcg K2 · morning with fat
Meta-analysis (Lips et al., 2019): D3 essential for immunity, bones and muscles. K2 directs calcium to bones (Knapen et al., 2015).
View on iHerb →Essential fatty acids for brain, heart and inflammation. Aim for 2g+ EPA daily.
Dose: 2–3 g EPA · with meals
Meta-analysis (Liao et al., 2019): 2g+ EPA daily has clinically significant antidepressant effect. Benefits for heart and brain.
View on iHerb →Insurance for micronutrients you don't cover with diet. Choose a formula with methylated B vitamins.
Dose: 1 cap · morning with food
Review (Ward, 2014): multivitamins fill nutritional gaps — especially in those with restrictive diets.
View on iHerb →Sodium + potassium + magnesium. Proper hydration is not just water. Essential before, during and after training.
Dose: 1 serving · during/after exercise
ACSM guidelines: proper hydration with electrolytes improves endurance by 7–10% and prevents muscle cramps.
View on iHerb →Essential for immune system, testosterone and recovery. Picolinate form has the best absorption.
Dose: 15–30 mg · evening with food
Meta-analysis (Prasad, 2008): zinc supports immune system, testosterone and recovery. 30% of population is deficient.
View on iHerb →Choline for acetylcholine — the neurotransmitter for focus, memory and muscle contraction.
Dose: 300 mg morning
RCT (Bellar et al., 2015): 600mg improves lower body strength. Supports acetylcholine for focus and memory.
View on iHerb →Precursor to dopamine and noradrenaline. Improves focus under stress and sleep deprivation.
Dose: 500 mg morning
RCT (Jongkees et al., 2015): improves cognitive flexibility under stress — effective during sleep deprivation.
View on iHerb →Peruvian adaptogen for energy, hormonal balance and libido. Ideal in the morning instead of or alongside coffee.
Dose: 1.5–3 g morning
Systematic review (Gonzales et al., 2014): improves energy, libido and hormonal balance without hormonal side effects.
View on iHerb →Medicinal mushroom for neurogenesis (growth of new neurons). Improves memory, focus and cognitive function.
Dose: 500–1000 mg · morning
RCT (Mori et al., 2009): 3g/day for 16 weeks significantly improves cognitive function in older adults.
View on iHerb →Adaptogenic berry from Asia. Reduces fatigue, supports liver function and improves mental clarity under stress.
Dose: 500 mg · morning
Review (Panossian & Wikman, 2008): adaptogen that reduces fatigue, supports liver function and improves mental clarity.
View on iHerb →Greek resin from the island of Chios. Clinically proven against H. pylori, reflux and gastroprotection. For sensitive stomachs.
Dose: 500–1000 mg · morning
RCT (Dabos et al., 2010): statistically significant reduction in dyspepsia symptoms. Antibacterial against H. pylori.
View on iHerb →Gut microbiota affects everything — immunity, mood, nutrient absorption. Choose multi-strain formulas.
Dose: 1 cap · morning with food
Meta-analysis (Zhang et al., 2016): probiotics improve gut health, immunity and nutrient absorption.
View on iHerb →Hydrolyzed collagen for joints, bones, skin and connective tissue. Type I and III for best results.
Dose: 10–15 g / day · anytime
Meta-analysis (García-Coronado et al., 2019): 10g/day reduces joint pain and improves skin elasticity.
View on iHerb →Coffee blend with adaptogenic mushrooms (Lion's Mane, Chaga, Reishi). Less jitters, more focus, no crash.
Dose: 1 cup in the morning
Review (Phan et al., 2017): Lion's Mane + Chaga support neurogenesis and immune system with less caffeine.
View on iHerb →South American tea with balanced caffeine + theanine + antioxidants. Energy without jitters.
Dose: 1–3 cups · morning or afternoon
Review (Heck & de Mejia, 2007): rich in antioxidants, polyphenols and natural caffeine for balanced energy.
View on iHerb →Japanese green tea powder. L-theanine + caffeine = calm focus without crash. Rich in antioxidants (EGCG).
Dose: 1–2 g · morning or afternoon
RCT (Dietz et al., 2017): L-theanine + caffeine improve attention and reaction time without jitters.
View on iHerb →Medium-chain fats that convert directly to ketones. Quick brain energy without carbohydrates.
Dose: 1–2 tbsp · morning
Study (Vandenberghe et al., 2017): MCT C8 increases ketone production 3x more than coconut oil.
View on iHerb →Soluble fiber for digestion and satiety on a low-carb diet. Stabilizes blood sugar and feeds gut bacteria.
Dose: 5–10 g · before meals with water
Meta-analysis (Gibb et al., 2015): soluble fiber lowers LDL cholesterol by 7% and stabilizes blood sugar.
View on iHerb →Fast ketones for energy during fasting or ketogenic diet. Reduce hunger and improve mental clarity.
Dose: 10–15 g · as needed
Study (Stubbs et al., 2017): exogenous ketones reduce hunger and improve mental clarity during fasting.
View on iHerb →African plant that stimulates LH for testosterone production. Cycle: 8 weeks on, 2 weeks off.
Dose: 400–600 mg · evening with food
Preclinical studies (Yakubu et al., 2005): increases testosterone via LH. No human RCTs yet — use with cycling.
View on iHerb →Mineral that increases free testosterone and reduces SHBG. Cheap and effective — often overlooked.
Dose: 3–6 mg · morning with food
RCT (Naghii et al., 2011): 6mg/day for 1 week raises free testosterone by 25% and lowers estradiol.
View on iHerb →