Which supplements do you really need as a beginner?

You've just started exercising and you see jars, shakes and powders everywhere. It's natural to wonder: do I really need all this? The honest answer is usually: no. You lay the foundation with your diet, sufficient sleep and a training routine that you stick to. Supplements can then be a convenient, practical addition — but they are never a replacement for a varied diet. In this article we'll take a relaxed look at what is and what (still) isn't necessary when you start.

What needs to be in order first?

Before you even think about a supplement, it's smart to look at the basics. That foundation determines by far the largest part of your enjoyment in exercising and what you get out of it. Go through these points:

• Your diet. Do you eat a varied diet and manage to get enough protein, vegetables, carbohydrates and fats through regular meals?
• Your sleep. Sleep is the most underestimated factor. Without enough rest, everything becomes harder.
• Your routine. Do you exercise regularly and in a way that you stick to? Consistency beats any jar.
• Your hydration. Drinking enough water is simple, free and easy to forget.

If these points are reasonably in order, then a supplement can be a convenient addition. If not, tackling your diet and sleep will probably benefit you more than any product.

What is a supplement actually?

A dietary supplement is a concentrated source of nutrients or other substances, intended as an addition to your normal diet. Think of a protein powder, or of individual substances that you also find in regular food. The idea is simple: make something a little easier or more practical that you can also get through your plate in principle. See it as convenience, not a magic wand.

What beginners often look at

If you do want to start, these are the products that come up most often. We deliberately keep it down to earth.

Proteins (such as whey)

Proteins are a normal part of your daily diet. A protein shake with whey protein can be practical if it takes effort for you to get your desired protein intake through regular meals — for example after a busy day or around your workout. A shake is quick to prepare and easy to take with you. Want to dive deeper into this? Then read when a protein shake is convenient.

Creatine monohydrate

Creatine monohydrate is a popular supplement among athletes and has been a staple in many routines for years. It is a simple, transparent product: usually one ingredient, without fuss. In our article creatine monohydrate simply explained you can read at your own pace what it is and how athletes use it.

Which supplements should I not take right away as a beginner?

Not because they are "bad", but because they rarely make a difference for a beginner. You can easily consider them later when your routine is established.

• Pre-workout. A pre-workout is a nice ritual, but optional. Especially at the beginning you don't need it. Want to know more? Read buying pre-workout.
• BCAAs. BCAAs are amino acids that you also get through high-protein food and whey. If your protein is already well covered, you usually don't need them separately. See BCAAs: for whom and when.
• All sorts of individual extras. As a beginner you can quickly get lost in a forest of products. Start small and manageable.

Who is this convenient for?

Supplements as an addition can be especially practical if you:

• have a busy life and don't always have time to cook extensively;
• notice that you have difficulty getting your desired protein intake through meals;
• want something nutritious quickly on the go or at work;
• like to keep your routine simple and repeatable.

Who is this less necessary for?

Do you have a varied diet with which you easily get enough protein and nutrients, and does your day go smoothly enough to eat normally? Then a supplement adds little in practice. There is nothing wrong with choosing not to use supplements (yet).

Common mistakes

• Starting with supplements before the basics. A shake does not compensate for a structural lack of sleep or a one-sided diet.
• Too much at once. Buying five products at once makes it unmanageable and expensive, without you knowing what does what.
• Not reading the label. Then you don't know what is in it or in what quantity.
• Letting yourself be led by big promises. If something sounds too good to be true, it usually is.
• Forgetting that it is about sticking to it. A product you don't like or forget about does nothing.

Checklist for beginners

Want to keep it simple? Go through this list before you buy anything:

• My diet is reasonably varied and I get enough protein.
• I sleep enough and exercise regularly.
• I know which concrete problem a supplement solves for me (e.g. "I don't get enough protein").
• I start with a maximum of one or two products.
• I have read the label (ingredients, quantity, allergens).
• I choose a flavor or form that I can easily stick to.

What you can pay attention to when choosing

• The label — a clear, transparent label tells you exactly what is in it and in what quantity.
• The composition — choose products without unnecessary additives, with a dosage that makes sense for you.
• Taste and ease of use — a supplement only fits your routine if you actually stick to it.
• Your own situation — your goal, your diet and your training time determine what makes sense.

Unsure what suits you?

No desire to puzzle it out yourself? Our Supplement Selector asks you a few short questions and gives you a no-obligation, honest overview. Would you rather have a clear set right away? Then check out our bundles when you are ready to practically supplement your routine.

Conclusion

As a beginner you probably need less than the advertising wants you to believe. First get your diet, sleep and training in order — that is where the real difference lies. If you want to add something after that, many athletes first look at proteins and creatine, because those products fit simply and clearly into a routine. Start small, read the label, and choose something you can easily stick to. This way you slowly and without noise build up a routine that suits you.

Frequently asked questions

Do I need supplements as a beginner?

No, supplements are never necessary. They are an addition to your diet and can be practical, but you lay the foundation with varied diet, sleep and a routine that you stick to.

Which supplement is best to start with?

That depends on your situation. Many people who find it difficult to get their protein through meals choose a protein powder. Look especially at which concrete problem you want to solve.

Can I combine multiple supplements?

Yes, as long as you look at your total diet and the dosages on the labels. In combining supplements we explain how to approach this clearly.

Dietary supplements are not a replacement for a varied, balanced diet and a healthy lifestyle. Do you have a medical condition, use medications or are you pregnant? Then consult a doctor or other professional.