Four Supplements Are Enough: What Actually Works for Training
Kempen – November 01, 2026 -- Most people who train need only four supplements: whey protein, creatine monohydrate, vitamin D3 and omega-3. According to a GymBeam guide reviewed by food scientist Petr Loskot, these are the only standard-range products backed by either an approved EU health claim or an International Society of Sports Nutrition (ISSN) position paper. Everything else is fine-tuning.
Each of the four has a defined daily dose
Protein works at 20 to 40 g per portion, and creatine at 3 g daily. Vitamin D3 is set at 1,000 IU daily, and omega-3 (EPA and DHA) at 250 mg combined per day or more. Of several thousand health claims submitted to the European authority, roughly 260 were approved, and the full register is public.