When it comes to building muscle, recovering well, and staying healthy long-term, there’s a mountain of information out there. But most of it is either confusing, full of hype, or pushing miracle pills that do nothing.
Let’s cut the fluff.
This guide focuses on supplements for men that actually support your strength training, health, and performance goals. Whether you’re just getting started or deep into your journey at our gym in Huntingdon, this is what works – backed by evidence and used in real life by Phoenix Fitness members.
Why supplements for men matter – but aren’t magic
Here’s the truth: if your training is poor and your nutrition is all over the place, no supplement is going to save you.
But…
If you’re training consistently, eating reasonably well, and want an extra edge? The right supplements for men can help:
- Build and preserve muscle
- Speed up recovery
- Fill nutritional gaps
- Support long-term health and hormone function
Let’s walk through the ones that are worth your time (and your wallet).
1. Creatine: the gold standard for strength
If you lift weights and want to get stronger, creatine should be at the top of your list.
What it does:
- Improves strength and power output
- Helps increase lean muscle mass
- Aids recovery between sets and sessions
How to take it:
- 5g of creatine monohydrate daily – that’s it
- No need to “load” it
- Take it any time – with food or on its own
Who it’s for: Any man doing strength training regularly
Creatine is one of the most researched supplements on the planet. It’s safe, effective, and used by everyone from weekend warriors to elite athletes.
🔗 Learn more from Examine’s breakdown on creatine
2. Whey protein: easy, efficient recovery
You don’t need to live off chicken and tuna to hit your protein goals.
Whey protein is a fast, convenient, and digestible way to boost your intake – especially after training or when you’re busy.
What it does:
- Helps build and repair muscle
- Keeps you fuller for longer
- Supports lean mass during fat loss
How to take it:
- 20–30g post-workout or between meals
- Mix with water or milk, or blend into a smoothie
Who it’s for: Anyone struggling to get enough protein through food
At Phoenix, we coach our members to aim for protein with every meal, and whey makes that goal far easier to hit.
3. Omega-3s: anti-inflammatory powerhouses
We’re talking about fish oil here – specifically EPA and DHA.
Most diets are low in omega-3s and high in omega-6s, which increases inflammation. Supplementing helps rebalance that.
What it does:
- Reduces joint pain and inflammation
- Supports heart, brain, and eye health
- Aids recovery and immune function
How to take it:
- Look for fish oil with at least 500mg EPA/DHA per capsule
- Take 1–2 caps daily with a meal
Who it’s for: Anyone who doesn’t eat oily fish 2–3x per week
Bonus: less joint pain = better training consistency.
🔗 Read NHS advice on omega-3 fatty acids
4. Vitamin D: essential (especially in the UK)
If you live in the UK, work indoors, or train in a gym – odds are, your vitamin D levels are low.
What it does:
- Regulates testosterone and immune function
- Supports bone health
- Improves mood and energy
How to take it:
- 1,000–2,000 IU per day, ideally with fat (like fish oil or meals)
Who it’s for: Pretty much every man living north of Spain.
Low vitamin D levels are linked to fatigue, low mood, poor recovery, and higher injury risk. An easy fix with big upside.
5. Zinc & magnesium: small minerals, big impact
These two are often grouped in “ZMA” blends, and for good reason. They’re involved in hundreds of processes in your body.
What they do:
- Support testosterone production
- Improve sleep quality
- Aid muscle function and recovery
How to take it:
- Take in the evening before bed
- Look for forms like zinc picolinate and magnesium glycinate or citrate
Who it’s for: Men training hard, under stress, or not sleeping well
Both zinc and magnesium can be depleted by intense training, poor sleep, or even alcohol – common issues we see with busy guys in the gym.
What we do at Phoenix Fitness
At Phoenix Fitness, we don’t push supplements – we educate.
Our coaching is built on strong training, solid nutrition, and real-world accountability. But when our members ask about supplements for men, we point them to the basics:
- Creatine to support strength and power
- Whey protein to help meet daily targets
- Omega-3s and Vitamin D for recovery and health
- Zinc and magnesium for performance and sleep
We keep it simple. We focus on what works.
Our strength training programmes help men build lean muscle, stay motivated, and avoid injury – all in a friendly, coach-led environment. You’ll lift with purpose, track your progress, and feel stronger week to week.
Curious about training with us? Check out Why Strength Training Is Essential for Men & Women Over 30 for more on how we coach strength.
What NOT to waste your money on
Quick list of things we don’t recommend:
- Fat burners (pointless)
- Testosterone boosters (99% hype)
- Detox teas (nope)
- BCAAs (if you eat enough protein, you don’t need them)
- Any supplement promising overnight results
Save your money. Put it into real food, smart training, and maybe some supplements for men that actually work.
Consistency beats supplements every time
Remember – these aren’t magic pills.
Your results will always come from:
- Showing up to train 3x per week
- Eating enough protein
- Sleeping 7+ hours
- Walking, moving, recovering
Supplements help support those things. They’re not a shortcut.
Want help getting all this dialled in? Read How to Build Healthy Habits That Actually Stick.
Want to know which supplements support your goals best?
Speak to a coach or give our gym in Huntingdon a try today.
We’ll help you:
- Build strength with the right training
- Get real results without guesswork
- Choose smart supplements based on YOUR needs
No fluff. No fads. Just real results.