Supplement Savvy: Your Global Guide to Quick Wins
(And How Not to Overdo It)
Looking for a legitimate boost that doesn't require months of waiting? We've got the scoop on supplements that deliver results faster than your Pizza Delivery (almost as fast that is..)
If you are anything like me, and let's be honest. Most of us have a bathroom cabinet that resembles a small pharmacy—bottles and jars of supplements we've impulse-purchased after late-night scrolling through social media or your latest health focused podcast. But which ones actually work before your enthusiasm (or patience) expires?
Creatine: The Reliable Workhorse
Think of creatine as the Toyota Land Cruiser of supplements—nothing flashy, but exceptionally reliable. It'll have your muscles firing with more power within two weeks, with many people noticing benefits within just days.
The payoff: Enhanced strength, better muscular endurance and the ability to squeeze out those last few reps when your muscles feel like they've hit their limit.
How to take it: A level teaspoon (3-5g) daily. No need to bother with complicated loading phases.
When you've overdone it: Your digestive system might rebel, leaving you making frequent bathroom trips. You might also retain water like a sponge, making your muscles look fuller but temporarily obscuring muscle definition.
Shilajit: The Mysterious Mountain Resin
This dark, tar-like substance from the Himalayas sounds like something out of an ancient wellness manual, but the scientific research is increasingly solid.
The payoff: Noticeable energy boost within 7-14 days that provides sustainable vitality without the jitters of excessive caffeine.
How to take it: 300-500mg daily, preferably with food. Be warned: the taste is distinctly earthy and bitter (use capsules if you can to avoid the feeling you’ve been licking tarmac).
When you've overdone it: Might elevate your heart rate significantly. Can cause digestive distress and, in rare cases, may lower blood pressure enough to cause dizziness upon standing (and be careful if you suffer from gout - it’s high in purines).
Magnesium Glycinate: The Sleep Saviour
For when counting sheep is about as effective as counting calories during the holiday season.
The payoff: Better sleep within days and muscles that don't constantly threaten to cramp either during your fitness routine, or wake you up in screaming agony.
How to take it: 200-400mg before bed. Pairs perfectly with a relaxing herbal tea as part of your wind-down routine.
When you've overdone it: Your digestive system will become remarkably active. Excessive magnesium can cause pronounced laxative effects that might have you mapping out bathroom locations wherever you go.
Collagen: Beauty and Joint Support Combined
Found in skincare, drink and health products worldwide, collagen is equally beneficial for anyone with joints that protest during workouts or everyday movement.
The payoff: Joints that move more smoothly within 4-8 weeks, and skin that might have people guessing you're a few years younger (though results vary depending on your lifetime sun exposure and skincare habits and genetics of course).
How to take it: 10-20g daily with vitamin C to enhance absorption. A glass of orange juice or a vitamin C supplement alongside your collagen does the trick.
When you've overdone it: Besides the impact on your budget, excessive collagen can lead to uncomfortable fullness and significant heartburn that may disrupt your day.
Omega-3 Fish Oil: Essential Brain and Body Nourishment
The payoff: Reduced joint pain within a month and improved mood—benefiting everything from workout recovery to mental focus.
How to take it: 1-3g of quality EPA/DHA daily - buy a good brand that uses pure fish oil (check the specific amounts of these active compounds, not just the total "fish oil" content, which can be misleading).
How to spot quality: Fresh fish oil should have minimal fishy smell. Quality products undergo molecular distillation and third-party testing for contaminants. The best ones have a mild presence without overwhelming fishiness.
When you've overdone it: May thin your blood excessively, which is concerning if you're on certain medications or preparing for surgery. Can also result in unpleasant fishy breath and occasional digestive distress.
Caffeine: The World's Favourite Productivity Booster
The payoff: Mental clarity and energy that kicks in within 15-45 minutes of consumption.
When to take it: Wait 60-90 minutes after waking up before having your first caffeine hit. This timing works with your body's natural cortisol rhythm and maximises caffeine's effectiveness while minimising tolerance.
How to take it: 100-200mg when needed (roughly one to two quality coffee servings). Be strategic about timing—morning and early afternoon consumption won't disrupt sleep patterns.
When you've overdone it: Anxiety levels skyrocket, heart palpitations become noticeable, and jitters can make precise movements challenging. Too much caffeine can also disrupt sleep even when consumed hours before bedtime.
The half-life of caffeine (the active stimulant in coffee) typically ranges from 5 to 6 hours in healthy adults. This means that about 5-6 hours after consumption, roughly half of the caffeine you've ingested remains in your system.
CBD: The Natural Stress Reliever
The payoff: Reduced anxiety and improved sleep within an hour. Provides calm focus without sedation when dosed properly.
How to take it: Start with 10-20mg and adjust based on your response. With CBD, more isn't necessarily better—finding your minimum effective dose is key.
CBD (cannabidiol) primarily in its most common supplement forms, which include:
CBD oil/tinctures: Liquid extracts typically taken sublingually (under the tongue) for faster absorption. These usually come with a dropper for precise dosing. This is the most popular and versatile form.
CBD capsules/softgels: Pre-measured doses in pill form for consistent, convenient dosing.
CBD gummies/edibles: Flavoured chewables with set amounts of CBD per piece.
When you've overdone it: Excessive drowsiness that might interfere with daily activities. May cause significant dry mouth, and potentially lower blood pressure enough to cause lightheadedness when standing quickly.