Food first.
Then the details.
Supplements are the last few percent, never the foundation. This guide covers the supplements I get asked about most: what the research looks at, sensible doses, safety limits and the foods that already contain them. It's education, not personal advice.
Sleep, training and a good diet do the heavy lifting. Start there.
Vitamin D, iron and similar: dose on a blood test, ideally with your doctor.
Every dose here stays within EU safety limits. Higher doses add risk, not results.
Only batch-tested products (Kölner Liste, Informed Sport). You're responsible for what you take.
Read this first
This guide is general education for healthy adults. It is not medical or dietary advice, and it doesn't replace a doctor, dietitian or pharmacist. I'm a coach, not a medical professional.
Topics show what research on a supplement looks at. They are not promised effects. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
Talk to your doctor before starting supplements if you take medication (especially blood thinners), are pregnant or breastfeeding, or have a medical condition. Young athletes under 18: food first, and no supplements without your parents and a doctor.
Doses and safety limits follow the European Food Safety Authority (EFSA) and current sports nutrition consensus. Last reviewed: November 2026.