The 6 Supplements You Need for Performance, Longevity and Health

A No-Nonsense Guide Backed by Science & Real-World Results

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In an industry flooded with pills, powders and promises, it’s easy to feel overwhelmed, or worse, misled.

But what if you could cut through the hype and get clear on the 6 foundational supplements that actually move the needle, for energy, strength, recovery, cognition and long-term health?

This article isn’t about magic bullets. It’s about science-backed essentials, the kind of tools used by elite-level coaches, high-performance athletes, and longevity-focused professionals over 30, 40 and beyond.

So if you care about training harder, recovering better, and feeling younger for longer, this is your performance-optimised checklist.

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1. Creatine Monohydrate

Why you need it:
Creatine is the most studied and proven supplement in sports nutrition. It boosts strength, power output, high-intensity performance, and may even support cognition and brain ageing.

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Benefits:

Increases phosphocreatine stores for explosive efforts

Enhances muscle growth via training volume

May support brain function and neuroprotection in ageing

Supports anaerobic energy system capacity

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Dosage:

3–5g per day, taken daily

No need to load or cycle

Combine with a meal or post-training shake for best absorption

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Ideal for:
Anyone lifting weights, doing high-intensity training (CrossFit, sprinting, Hyrox), or looking to maintain strength and muscle into midlife and beyond.

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2. Omega-3 Fish Oil (EPA/DHA)

Why you need it:
Omega-3s are anti-inflammatory powerhouses that support cardiovascular health, joint function, brain performance, and recovery. Most Western diets are heavily omega-6 dominant, which promotes inflammation.

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Benefits:

Reduces inflammation and supports joint health

Improves heart rate variability (HRV) and cardiovascular function

Supports cognitive performance and mood regulation

May assist body composition and fat oxidation

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Dosage:

1,000–3,000mg combined EPA + DHA per day

Choose a high-purity, IFOS-certified brand to avoid contaminants

Take with food containing fat for best absorption

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Ideal for:
Anyone training regularly, with joint pain or inflammation, or seeking long-term brain and heart protection.

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3. Vitamin D3 + K2

Why you need it:
Low vitamin D is widespread, especially in the UK and northern latitudes. It’s essential for immune function, hormone production, and bone health. But it works synergistically with vitamin K2, which directs calcium to bones (not arteries).

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Benefits:

Enhances immunity and reduces infection risk

Supports testosterone and other hormones

Aids calcium metabolism and bone strength

May improve mood and sleep quality

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Dosage:

D3: 2,000–4,000 IU/day

K2: 100–200mcg/day (MK-7 form)

Best taken in the morning with fats

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Ideal for:
Anyone not getting regular sun exposure, especially over 30, or those focused on immune health and hormone optimisation.

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4. Magnesium (Glycinate or Threonate)

Why you need it:
Magnesium is involved in over 300 biochemical reactions, including muscle function, nerve transmission, sleep, and stress regulation. But it’s easily depleted by training, stress, alcohol, and poor diets.

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Benefits:

Improves sleep quality and muscle recovery

Reduces cramping and supports cardiovascular rhythm

Enhances insulin sensitivity and blood sugar regulation

Supports relaxation and mood

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Dosage:

200–400mg daily

Magnesium glycinate for sleep & calm

Magnesium threonate for brain function and memory

Take in the evening, away from calcium or zinc for best effect

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Ideal for:
Athletes, high-stress professionals, poor sleepers, and anyone looking to optimise nervous system recovery.

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5. Electrolytes (Sodium, Potassium, Magnesium)

Why you need it:
Hydration is about more than just water. When you sweat, you lose electrolytes, especially sodium, and not replacing them can lead to fatigue, cramps, and brain fog. Hydration supports every system: muscular, neural, cardiovascular. This is something had stuggled with for YEARS!

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Benefits:

Supports endurance and energy system efficiency

Prevents cramping and overtraining symptoms

Enhances cognitive clarity and fluid balance

Boosts power and focus in longer sessions or hot environments

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Dosage:

Look for balanced electrolyte blends (e.g. Marchon, LMNT, or make your own)

Typical ratios: 500–1,000mg sodium, 200–400mg potassium, 50–100mg magnesium

Use pre-workout, intra-workout or first thing in the morning

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Ideal for:
Those training in heat, doing long sessions, low-carb/keto athletes, or anyone with energy dips in training.

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6. Protein Powder (Whey or Plant-Based)

Why you need it:
Getting enough protein, consistently, is a struggle for most people. Supplementing helps you hit your daily target to support muscle growth, repair and immune function.

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Benefits:

Convenient source of high-quality protein

Boosts muscle protein synthesis post-training

Aids body composition, satiety and fat loss

Supports recovery in high-volume phases

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Dosage:

Aim for 1.6–2.2g protein/kg bodyweight per day

Supplement with 20–40g post-training or in meals/snacks

Whey isolate = fast digesting; casein = slower; plant = good for dairy-free

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Ideal for:
Everyone pursuing strength, muscle gain or fat loss, especially busy people who skip meals or don’t prep ahead.

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Use Supplements to Support the Foundations

Supplements can give you an edge, but only if the base is covered:

You train consistently

You eat real, whole foods

You sleep and manage stress

You move and lift with intent

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Once those are dialled in, this shortlist of 6 supplements becomes your performance insurance policy, helping you train harder, recover faster, and stay resilient long into the future.

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Need help with your nutrition and supplement plan, as well as the training to complement it? Reach out!

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