The supplement industry is more confusing than ever.

TikTok shop, influencer codes, gummy creatine, “test boosters”… how do you actually know what works?

In this episode of The Big Lad Podcast, I break down every supplement I personally take — the science behind them, the pros and cons, recommended doses, and which ones I’m actually getting rid of.

I cover:

➡️ Why creatine is still the GOAT supplement

➡️ 3g vs 5g vs 10g creatine (and brain benefits)

➡️ Whey protein isolate vs standard whey

➡️ How much protein you actually need (1.6–2.2g/kg explained)

➡️ Vitamin D deficiency in the UK (and why K2 matters)

➡️ Omega-3 dosing (EPA + DHA explained properly)

➡️ Magnesium bisglycinate for sleep

➡️ Zinc and testosterone (what actually matters)

➡️ Why multivitamins are just “nutritional insurance”

➡️ Glucosamine & chondroitin for joints (does it even work?)

➡️ Why I’m dropping ZMA

➡️ Nootropics, caffeine & Neutonic for focus

This isn’t medical advice.

It’s transparency.

Before you waste money on supplements — watch this.

If you’re in the UK and serious about training, performance, recovery, sleep, and longevity… this episode will save you time and money.

👇 Comment below:

What supplements are you taking right now?

Subscribe for weekly episodes on fitness, strength, health, mindset, and building real performance.