💪 The Ultimate Guide to Supplements for Bodybuilding
When you enter the bodybuilding space, you soon come across the use of supplements. You will even hear people with great physiques say that it’s perfectly fine to consume supplements and that they don’t have any side effects. But is that really the case?
Supplements are broad. They can be anything from whey protein powder to BCAAs, vitamins, and minerals. For someone new to this world, it can feel intimidating to figure out what to take, when, and how.
This detailed blog is here to give you the necessary knowledge to judge whether relying on supplements is good or bad, and to allow you to decide whether you should take any of them at all.
🥗 What Supplements Really Are
Supplements are there to fill the gap between what you should consume and what you are actually consuming from real foods. They are not meant to replace real food or become a permanent solution.
Supplements are basically a convenient and affordable way to ensure your body gets all the necessary nutrients to perform at its best. While you should always rely on real foods for the majority of nutrients, supplements can help you hit daily targets, especially for protein.
For example: if you do not have time to cook another proper meal, you can complete your protein goal for the day using Whey Protein.
Supplements are not magic. They will not suddenly increase willpower, instantly boost muscle growth, or make you look like the Hulk. Hard work in the gym is irreplaceable. Among the supplements listed here, Creatine may produce the most noticeable change, but even that is visually subtle unless paired with intense training.
🏆 Most Common Supplements for Natural Bodybuilders
The most commonly consumed supplements include:
Whey Protein
Creatine
Pre-Workout
Omega-3 (Fish Oil)
Vitamin D3
Multivitamin
Magnesium
These supplements do not come with side effects when taken correctly.
🥛 Whey Protein
Original Content Preserved:
Calculate your macros and find out whether you are getting enough protein throughout the day. You should get at least 1.6g up to 2.2g of protein per kg of bodyweight.
Check out: (LINK) if you don’t know how to track macros. If not, then fill the rest of the protein using Whey Protein.
How to Take It (Added for Guidance):
Mix with water or milk
Can be consumed pre-workout, post-workout, or as a snack to reach your protein target
Aim to use it only as a supplement to whole foods, not as a meal replacement
Tip: Whey protein is fast-digesting, making it ideal for post-workout recovery.
💥 Creatine
Original Content Preserved:
Creatine is one of the most researched and effective supplements for building strength and muscle. It pulls more water into your muscle cells, increasing your power and making your muscles look fuller.
There are some other forms of creatine which can make you confused. But Creatine Monohydrate is the most researched form. All creatine basically does almost the same job, with negligible differences. We recommend Monohydrate as it is the most researched, safe, and affordable option.
How to Take It (Added for Guidance):
3–5 grams per day
Can be taken before or after a workout, or split: half before, half after
Some studies show slightly better results post-workout, but the difference is minor
Consistency is more important than timing
Tip: Creatine works best when taken daily, even on rest days.
⚡ Pre-Workout
Why Take It:
Pre-workout supplements are designed to boost energy, focus, and endurance during workouts. They typically contain ingredients like caffeine for energy, beta-alanine for endurance, and nitric oxide boosters for blood flow.
Pre-workout can be especially helpful if:
You train early in the morning or after a long day
You want to maximize focus and intensity for high-volume workouts
You struggle with energy during long or heavy sessions
How to Take It:
Take 20–30 minutes before training for optimal effect
Avoid taking late in the day to prevent sleep disturbances
Follow recommended dosages on the label; avoid exceeding the suggested amount
Additional Tips:
Start with half the recommended dose if you are sensitive to caffeine
Some pre-workouts contain creatine, so track your total daily creatine intake
Hydrate well — pre-workouts can make you sweat more
Pre-workout is optional, but when used correctly, it can enhance performance and mental focus during your sessions.
🐟 Omega-3 (Fish Oil)
Why Take It:
Omega-3 fatty acids are essential fats that cannot be produced by the body. They support:
Heart and cardiovascular health
Reduced inflammation in muscles and joints
Faster recovery after workouts
Brain function and cognitive performance
How to Take It:
1–3 grams per day, preferably with meals to enhance absorption
Split doses across the day if necessary
Opt for high-quality, purified fish oil to reduce contaminants
Additional Tips:
Omega-3 can help reduce joint pain and stiffness, which is common in heavy lifters
Vegetarians can take algal oil supplements as a plant-based alternative
Consistency is key — benefits appear over weeks to months
☀️ Vitamin D3
Why Take It:
Vitamin D3 is crucial for:
Bone density and skeletal strength
Hormonal regulation, including testosterone levels
Immune system support
Muscle function and strength
Many people are deficient, especially in regions with limited sunlight exposure or during winter months.
How to Take It:
1,000–2,000 IU daily (or as advised by a doctor)
Take with meals containing fat to improve absorption
Additional Tips:
Consider pairing with calcium and magnesium for optimal bone health
Regular sunlight exposure is still beneficial
Deficiency can lead to fatigue, weakness, and increased risk of injury
Proper Vitamin D levels can support both strength gains and overall well-being.
💊 Multivitamin
Why Take It:
Multivitamins act as a nutritional safety net. They supply vitamins and minerals that may be lacking in your diet, supporting:
Energy metabolism
Immune health
Recovery and overall performance
How to Take It:
Take once daily, preferably with breakfast
Choose a multivitamin that matches your age and gender
Additional Tips:
Multivitamins are supportive, not a replacement for a healthy diet
Look for products with bioavailable forms of vitamins for better absorption
Avoid excessive intake of fat-soluble vitamins (A, D, E, K)
Multivitamins are especially useful on days when your meals are not perfectly balanced.
🧲 Magnesium
Why Take It:
Magnesium is vital for:
Muscle contraction and relaxation
Nerve function
Energy production
Reducing cramping and supporting recovery
Many athletes are deficient due to sweat loss and high training volume.
How to Take It:
200–400 mg per day, preferably in the evening
Magnesium citrate or glycinate forms are better absorbed than oxide forms
Additional Tips:
Magnesium can help improve sleep quality, which supports recovery
Helps prevent leg cramps or restless legs after heavy lifting
Can be combined with calcium and vitamin D for optimal bone and muscle health