essential supplement

🏋️ Essential Supplements for Gym Beginners (UK Edition)

1. Whey Protein

• Purpose: Supports muscle recovery and growth
  
  

• When to Take: Within 30 minutes post-workout or as a snack
  
  

• Tip: Choose a brand with minimal sugar and artificial additives
  
  

2. Creatine Monohydrate

• Purpose: Improves strength, power, and muscle volume
  
  

• Dosage: 3–5g per day (no need to load)
  
  

• When to Take: Any time daily (consistency matters)
  
  

3. Omega-3 (Fish Oil)

• Purpose: Reduces inflammation, supports heart and joint health
  
  

• Dosage: 1–3g combined EPA/DHA daily
  
  

• Tip: Choose high-purity brands with third-party testing
  
  

4. Vitamin D3

• Purpose: Supports bone health, immune function, and mood
  
  

• Dosage: 1000–2000 IU daily, especially if you get limited sun
  
  

• Best Taken With: A meal containing fat
  
  

5. Multivitamin

• Purpose: Covers basic micronutrient gaps in your diet
  
  

• Tip: Use as a backup, not a replacement for whole foods
  
  

6. Magnesium (Optional)

• Purpose: Supports sleep, recovery, and muscle relaxation
  
  

• Best Form: Magnesium glycinate or citrate