In brief:
- Creatine monohydrate (3–5 g/day) is one of the most studied supplements and improves performance during short, intense efforts.
- Whey protein supports muscle growth if you don’t get enough protein from food – the optimal protein intake is 1.6–2.2 g per kilogram of body weight per day.
- Vitamin D is a common shortfall in the northern European climate, and it supports muscle function and the immune system.
- Supplements complement balanced nutrition – they don’t replace it.
Supplements for beginners is a topic that raises plenty of questions – which one to start with, how much to take, and whether you need them at all. This article rounds up four supplements with the strongest evidence base and explains how to use them safely. For a more thorough introduction to the world of supplements, see Supplements: what you should know.
Which supplements for beginners are best supported by science?
The market offers dozens of products, but science backs only a few of them well enough to recommend to most beginners. Four supplements with the strongest evidence base:
1. Creatine – increases muscle strength and training capacity during short, intense efforts.
2. Whey protein – supports muscle protein synthesis and recovery after training.
3. Vitamin D – especially important in northern Europe, where sunlight is scarce in autumn and winter.
4. Omega-3 fatty acids – support the regulation of inflammation and cardiovascular health.
How does creatine improve muscle strength?
Creatine is one of the most studied supplements in the world. In muscle cells it works as phosphocreatine, which helps regenerate ATP (adenosine triphosphate) – the muscles’ main source of energy during intense effort.
In their international position stand, Kreider et al. (2017) found that creatine significantly increases exercise performance in repeated high-intensity exercises (Kreider, 2017). The European Food Safety Authority (EFSA) has confirmed that creatine improves physical performance in short, high-intensity, repeated exercises – it is one of the few supplements with an EFSA-approved health claim.
The recommended dose for a beginner is 3–5 g of creatine monohydrate per day. A loading phase (20 g/day for 5–7 days) speeds up the filling of muscle stores, but it isn’t essential. Creatine is well tolerated and safe for long-term use in healthy adults.
Does whey protein help you build muscle?
Protein is the foundation of muscle growth. If you don’t get enough protein from food, recovery slows and muscle mass gains suffer. Whey protein is quickly absorbed and contains all the essential amino acids.
A meta-analysis by Morton et al. (2018), covering 105 studies and 5402 participants, showed that additional protein supplementation significantly increases muscle mass and strength in resistance-trained athletes, especially in the first years of training (Morton, 2018). The optimal protein intake is roughly 1.6–2.2 g per kilogram of body weight per day.
You don’t have to take whey protein – if you get enough protein from food, the supplement is merely a convenience. For a closer look at how much protein you need and which supplements athletes use, see the article Supplements for athletes.
Why do vitamin D and omega-3 belong among the supplements for beginners?
Vitamin D
Vitamin D deficiency is common in Estonia, especially from October to March. Vitamin D supports muscle function, the immune system and bone health. Holick (2007) has described the prevalence of vitamin D deficiency in northern Europe in detail: up to 40–60% of the population have vitamin levels below the recommended threshold (Holick, 2007). The NIH Office of Dietary Supplements recommends 600–800 IU (15–20 μg) per day for adults; many experts consider 1000–2000 IU justified for people in the Nordic countries during the winter months.
Omega-3 fatty acids
Omega-3 fatty acids (EPA and DHA) are found mainly in fatty fish. Most Estonians don’t get enough of them in their daily diet. A review by Calder (2012) describes how omega-3 fatty acids modulate inflammation and support cardiovascular health (Calder, 2012). The recommended daily dose of EPA+DHA is 250–500 mg.
How can you use supplements for beginners safely?
When using supplements, it’s worth keeping a few principles in mind:
- Food before supplements. Supplements don’t replace balanced nutrition – they complement it.
- Start with one supplement. If you take several new products at once and have a reaction, you won’t know the cause.
- Stick to the recommended doses. A bigger dose doesn’t mean a better result.
- Consult a doctor if you take medication or have chronic health problems.
You can read about newer developments in the world of supplements in the What’s new section. It’s also worth knowing that some supplements, such as growth hormone boosters, are far more speculative – you’ll find a closer analysis in the article What’s worth knowing about growth hormone.
References
- Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. PMID: 28615996
- Morton RW 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. Br J Sports Med. PMID: 28698222
- Holick MF (2007). Vitamin D deficiency. N Engl J Med. PMID: 17634462
- Calder PC (2012). Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? Br J Clin Pharmacol. PMID: 22765297
Frequently asked questions
Do beginners have to take supplements?
No. Supplements are an addition, not a replacement. If your nutrition is balanced and your training is regular, you can get good results without them. Supplements can give you an edge, but they aren’t essential.
What is the best first supplement for a beginner?
Creatine monohydrate is the best-proven choice for a beginner. A dose of 3–5 g per day is safe, affordable and effective – and it also has an EFSA-approved health claim.
Is creatine safe?
Yes. Creatine monohydrate is one of the most researched supplements and is considered safe for long-term use in healthy people. This is confirmed by the comprehensive review by Kreider et al. (2017).
When should you take supplements – before or after training?
For most supplements, timing matters less than consistency. Creatine and vitamin D can be taken at any time of day. Whey protein is often consumed after training to support recovery, but your total daily protein intake matters more than exact timing.
Is it worth taking vitamin D year-round?
For most people in Estonia, it makes sense to take vitamin D from October to March at least, when sunlight doesn’t produce enough of it. In summer, the body usually gets enough from the sun, but to know your exact level, it’s worth getting a blood test.
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