Top 5 Supplements for beginners
SUPPLEMENTS
The Top 5 Supplements for Beginners Starting Their Fitness Journey (Complete Guide)
Starting a fitness journey is exciting — but it can also be overwhelming. If you're new to supplements, you may also want to read our complete guide on [how to start a fitness journey as a beginner] to build a strong foundation before adding products.
Walk into any supplement aisle and you’ll see dozens of products promising faster results, more muscle, and better performance. The truth? Beginners don't need everything.
In fact, a small group of proven, research-backed supplements can support strength, recovery, energy, and overall health without overcomplicating your routine.
Below are the top five supplements for beginners, why they work, who they’re best for, and how to choose the right one.
1. Protein Powder (Foundation Supplement)
Why It Matters
Protein is the building block of muscle. When you lift weights or increase activity, your muscle fibers break down and rebuild stronger — but only if your body has the necessary protein and nutrients. There are different types of protein powder and some may work best for certain individuals. Most beginners underestimate how much protein they need.
General target:
0.5–1 gram per pound of bodyweight (for active individuals)
For some, this amount can be difficult to reach with natural, whole foods alone.
Benefits
Supports muscle growth
Speeds recovery
Reduces soreness
Helps maintain lean muscle
Convenient and easy to use
What to Look For
Whey protein
Whey protein isolate (fast-digesting, ideal post-workout, no lactose)
Plant-based protein (if dairy-free — see [best plant-based protein powders])
Minimal fillers and added sugar
At least 20–25g protein per serving
Protein as the first ingredient
If you're struggling to hit your protein goals, a high-quality protein powder is often the first and most impactful supplement to add. Regardless, a healthy balanced diet should provide the majority of the nutrients your body needs.
👉 Browse trusted protein powder options here.
2. Creatine Monohydrate (Strength & Performance Booster)
Creatine is one of the most highly studied and suggested supplement. Creatine can be found in natural foods such as red meat, fish and poultry, but in small amounts. Supplementing with creatine will allow for better muscle growth and recovery.
There are two types of creatine, monohydrate and HCL (hydrochloride.) Creatine HCL is more water soluble allowing for faster absorption and requiring to be taken in smaller doses. Because of the faster absorption rate, taking creatine hydrochloride you have a better chance of avoidng bloating and having water retention.
Why It Matters
More ATP = better workouts.
Creatine helps your muscles produce more ATP — the energy source for short bursts of high-intensity movement. The effects of creatine on the body benefit an active individual working to become stronger and healthier.
Benefits
Increases strength and power
Supports lean muscle growth
Improves workout performance
Enhances recovery between sets
May support brain function
How to Take It
3–5 grams daily (monohydrate)
1-2 grams (HCL - hydrochloride)
No loading phase required
Can be taken anytime (consistency matters most)
What to Look For
Creatine monohydrate (the gold standard)
Creatine HCL
Third-party tested products
Unflavored powder for easy mixing
👉 See highly rated creatine monohydrate supplements here.
3. Multivitamin (Nutritional Safety Net)
Multivitamins are daily supplements that provide a combination of essential vitamins and minerals to support overall health. They help fill nutritional gaps in your diet and support key functions like energy production, immune health, heart health, and muscle function. Multivitamins often include nutrients such as vitamins A, C, D, E, B-complex vitamins, zinc, and magnesium.
Why It Matters
Even motivated beginners often have nutritional gaps. Taking a quality multivitamin can help maintain balanced nutrition, especially for active individuals or those with busy lifestyles who may not always get all necessary nutrients from food alone.
Benefits
Supports energy production
Promotes immune health
Supports heart and muscle function
Helps maintain overall wellness
What to Look For
Bioavailable forms (like methylated B vitamins)
Essential nutrients like Vitamin D, Zinc, Magnesium
Minimal artificial additives
No dyes
👉 Compare top-rated daily multivitamins here.
4. Omega-3 Fish Oil (Recovery & Inflammation Support)
Omega-3 fish oil is a dietary supplement rich in essential fatty acids which support overall health. These healthy fats play a key role in heart health, brain function, and joint support. Omega-3s may help reduce inflammation, support healthy cholesterol levels, and improve recovery after exercise. They’re especially beneficial for people who don’t regularly consume fatty fish like salmon or mackerel.
Why It Matters
Adding omega-3 fatty acids may help support recovery, brain function, overall cardiovascular health and wellness.
Benefits
Supports heart health
May reduce muscle soreness
Promotes joint comfort
Supports brain function
What to Look For
High EPA & DHA content
Third-party tested for purity
Molecularly distilled or purified
250-500 mg per serving
👉 Explore quality omega-3 supplements here.
5. Magnesium (Sleep & Muscle Recovery)
Sleep is one of the most underrated recovery tools. Magnesium supplements support muscle function, recovery, and overall wellness. This essential mineral plays a key role in muscle relaxation, nerve function, energy production, and sleep quality.
Why It Matters
Magnesium may help reduce muscle cramps, support stress balance, and promote deeper, more restful sleep. It also contributes to bone health and heart function. Because many people don’t get enough magnesium from food alone, supplementation can be a simple way to support recovery, relaxation, and long-term health—especially for active individuals.
Benefits
Supports muscle relaxation
Promotes deeper sleep
Helps reduce cramping
Supports stress balance
What to Look For
Magnesium glycinate or citrate
Avoid magnesium oxide
Third-party tested products
👉 See top magnesium options here.
Do You Need All Five Supplements?
Not necessarily, here are some examples of what to take for specific goals.
Goal: Build Muscle
Protein powder
Creatine
Multivitamin
Goal: General Health & Fitness
Protein (if needed)
Multivitamin
Omega-3
Goal: Recovery & Sleep
Magnesium
Omega-3
Final Thoughts: Keep It Simple
If you're new, focus first on:
A smart workout routine
Consistent protein intake
Proper sleep
Hydration (1 oz per pound of body weight)
The best supplements for beginners support:
Strength
Recovery
Energy
Long-term health
Start simple. Stay consistent. Progress steadily.