Introduction
If you're just starting with supplements, the choices can feel overwhelming. Thousands of products, each promising something. The truth is simple: most people only need a few basic supplements. This guide gives you a clear starting point — five supplements to begin with, without wasting money on things you don't yet need.
Why Start Simple?
The biggest mistake beginners make is buying too many supplements at once. It's expensive, confusing, and often unnecessary. You'll get better results by:
- Focusing on basics with strong scientific support
- Learning how each supplement affects you
- Adding new supplements one at a time, not ten at once
The 5 Essential Supplements
1. Protein Powder
Protein powder isn't magic — it's simply a convenient way to get enough protein. If you can't reach 1.6-2.2 g of protein per kilogram of bodyweight from food (Morton et al., 2018), protein powder helps fill the gap.
- Why: protein contributes to the growth and maintenance of muscle mass
- What to choose: whey protein is most popular; plant-based alternatives for those who don't tolerate dairy
- Dose: 20-40 g per serving, 1-2 times per day
- Cost: ~€15-25/month
2. Creatine
Creatine is one of the most researched and effective sports supplements (Kreider et al., 2017). It helps increase performance during short-term, high-intensity exercise.
- Why: increases physical performance in successive bursts of short-term, high-intensity exercise
- What to choose: creatine monohydrate — the most researched and reliable form
- Dose: 3-5 g per day, every day (no loading phase needed)
- Cost: ~€5-10/month
3. Vitamin D
In Estonia, a large portion of the population gets too little vitamin D in winter. From October to April, there simply isn't enough sunlight for your body to produce sufficient amounts.
- Why: contributes to the maintenance of normal bones and normal function of the immune system
- What to choose: D3 (cholecalciferol) is the preferred form
- Dose: 25-50 mcg (1,000-2,000 IU) per day
- When: with breakfast containing fats
- Cost: ~€3-5/month
4. Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body (de Baaij et al., 2015). Many people don't get enough from food alone.
- Why: contributes to normal muscle function, normal nervous system function, and normal energy-yielding metabolism
- What to choose: magnesium citrate or glycinate (not oxide)
- Dose: 200-400 mg of elemental magnesium per day
- When: in the evening, also supports relaxation
- Cost: ~€5-8/month
5. Omega-3 (Fish Oil)
Omega-3 fatty acids EPA and DHA are essential, but many people don't eat enough fatty fish.
- Why: DHA contributes to the maintenance of normal brain function; EPA and DHA contribute to the normal function of the heart (Swanson et al., 2012)
- What to choose: fish oil with at least 500 mg combined EPA + DHA per serving
- Dose: 1-2 capsules per day with food
- When: with lunch or dinner to reduce aftertaste
- Cost: ~€5-10/month
Realistic Budget
| Supplement | Monthly cost |
|---|---|
| Protein | €15-25 |
| Creatine | €5-10 |
| Vitamin D | €3-5 |
| Magnesium | €5-8 |
| Omega-3 | €5-10 |
| Total | €33-58 |
This is a realistic monthly cost that covers all basic needs. You don't need to spend hundreds of euros per month on quality supplements.
What You DON'T Need Yet
As a beginner, don't spend money on these until you have the basics sorted:
- Pre-workout — start with coffee
- BCAAs/EAAs — unnecessary with adequate protein
- Fat burners — don't replace nutrition and training
- Exotic superfoods — marketing is bigger than the science
- 10+ separate vitamins — start with vitamin D and magnesium
Practical Daily Plan
Morning:
- Vitamin D (with breakfast)
Training (before/after):
- Creatine (3-5 g, timing doesn't matter)
- Protein (after training or as part of a meal)
Lunch/Dinner:
- Omega-3 (with food)
Before bed:
- Magnesium
Common Mistakes
1. Buying too many supplements at once — start with 5 basics, add later as needed
2. Protein before nutrition — first optimise your food choices, then add protein if needed
3. Creatine loading phase — not necessary, 3-5 g per day is sufficient
4. Skipping vitamin D in summer — less critical in summer, but not harmful
5. Choosing the cheapest magnesium oxide — poor bioavailability, choose citrate or glycinate
Frequently Asked Questions
Do I need to start all 5 at once?
No. Start with vitamin D and protein, add the others gradually.
Do I need supplements if I eat healthily?
Some, yes — vitamin D in Estonia's climate, magnesium often too. Protein depends on training load and food choices.
Is creatine safe?
Creatine is one of the most researched supplements. Long-term use at recommended doses has not shown significant negative effects (Kreider et al., 2017).
Can I eat fish instead of omega-3?
Absolutely! 2-3 servings of fatty fish (salmon, mackerel, herring) per week covers your omega-3 needs.
When should I add more supplements?
Once the 5 basics are in place, food choices are solid, and training is consistent, you can look at more specific supplements based on your goals.
References
- de Baaij, J. H. F., Hoenderop, J. G. J., & Bindels, R. J. M. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1–46.
- Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
- Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
- Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1–7.
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See also:
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
