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Vitamins + Fish Oil + Wellness

Daily Wellness

Supplements for the days you are not in the gym: a multivitamin, omega-3, and correcting whatever your diet is genuinely short of.

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How to approach it

The order that actually works.

  1. 01

    1. Look at the week, not the label

    A diet built mostly on packaged food and pasta will be short of several things. That is where supplements pay for themselves.

  2. 02

    2. Start with a multivitamin

    One tablet, once a day, is a low-cost way to cover the common gaps while you fix the bigger ones.

  3. 03

    3. Check EPA and DHA, not "fish oil"

    A 1,000 mg capsule can contain anywhere from 180 mg to 700 mg of the omega-3s that matter. Read the numbers.

  4. 04

    4. Be sceptical of anything that claims to cure something

    If a supplement claims to treat or prevent a condition, it is not a supplement any more. Talk to a doctor instead.

The short list

What supports daily wellness.

Start at the top of the list. You do not need all of it — and the cheapest item on this list is more valuable than the most expensive.

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Read next

Understand it first.

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Best Supplements for Beginners

The short list that is actually worth it in your first year of training, and the long list that is not.

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Other goals

Training for something else?

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Protein + Creatine + Mass Gainer

Build Muscle

Hypertrophy comes from progressive overload, enough protein and enough calories. Supplements are the easy part — but they are also the part that removes excuses.

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Creatine + Protein + Pre-Workout

Get Stronger

Strength is a skill and a number. Creatine for the adaptation, protein for recovery, and pre-workout only if you genuinely need the extra push.

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Protein + High-fibre food + Consistency

Lose Fat

Fat loss is a calorie deficit you can hold onto. Protein keeps you full and preserves lean mass, and everything else is optional.

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Protein + Creatine + Wellness basics

Improve Recovery

Training is the stimulus; recovery is where the adaptation happens. Protein, creatine, sleep and a few unglamorous basics do most of the work.

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