Even with a solid diet, gaps happen. A quality multivitamin ensures you get essential nutrients, boosts immune function and reduces illness risk, which is especially important if you train regularly. I also top up with vitamin D, which helps maintain energy and mood and lowers the risk of depression and seasonal affective disorder (SAD). 

The right supplements can help you bounce back from training. Creatine is a no-brainer. It’s one of the most researched supplements in the fitness industry, with clear benefits for strength, power and recovery. Every man should be taking it. Creatine enhances the body’s ability to produce energy quickly. During high-intensity, short-duration exercises like weightlifting or sprinting, the body relies on adenosine triphosphate (ATP) for energy. However, ATP stores deplete fast. While ATP can be replenished in different ways, creatine offers the quickest method, allowing for sustained performance during intense exercise. The gold standard is creatine monohydrate – the most researched and widely used form. 

NAD is an emerging trend. NAD is gaining traction for its potential anti-ageing benefits. The research looks promising, especially in cellular repair and longevity. With supplements at large, always do your own research. Stick with trusted brands, check reviews, and read labels for ingredients and additives. 

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The healthier I am, the better I perform. For me, supplementation is about supporting my health and being the best version of myself. Creatine is non-negotiable. The research behind it is solid – it improves health, wellbeing and performance. 

A multivitamin has you covered. The multivitamin by Marchon, a brand I’ve worked with, is my go-to. Many brands pack their products with cheap, ineffective forms of vitamins and minerals, but this one includes what actually works – like methylated folate and B12, which are more easily absorbed by the body, and ashwagandha for stress support.  

I don’t follow trends for the sake of it. That said, endurance supplements are evolving in response to the rise in hybrid training. I think Marchon’s Peak Endurance, which blends six adaptogenic mushrooms and nitrates, is a great example of innovation done right. It’s designed to help increase your oxygen utilisation and work capacity, allowing you to train harder and more efficiently for longer. 

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Ayurveda is an ancient healing system. It focuses on wellness of body, mind and spirit. When it comes to supplements, Shilajit is a cornerstone of Ayurvedic medicine. It’s rich in fulvic acid and trace minerals that support vitality, testosterone and immune resilience. It’s traditionally used to promote longevity and rejuvenation, and I rely on it for stamina, mental clarity and overall wellbeing. It’s the one supplement I take that’s made a noticeable impact on my health.

Gut health is a pillar of Ayurveda. I take a high-potency probiotic daily – I find it essential for immunity, mental clarity and hormonal balance. Postbiotics are the next evolution, providing targeted support for immunity and digestion. 

Magnesium helps me sleep. My go-to is NutriAdvanced Magnesium Glycinate – a highly bioavailable form that’s gentle on the gut. It’s great for sleep as well as muscle recovery and stress management. 

The best supplements blend modern science with traditional remedies. Think combining Ayurvedic herbs with clinically backed nutrients. Brands that embrace both tradition and science – such as Pure Encapsulations, Quicksilver Scientific and Betteralt (a brand I’ve worked with) – stand out for their commitment to high-quality, evidence-based formulations. 

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Protein and creatine are essential. Protein repairs and builds muscle, while creatine is one of the most researched supplements for strength and power. Together, they’re the foundation of my performance. 

A vitamin D deficiency can impact energy. We should all be taking vitamin D – especially in the UK, where sunlight is scarce in winter. A deficiency can take its toll on immunity and overall wellbeing, so supplementing daily is important. 

I’m a brand ambassador for Verve. Sleep used to be a struggle, but Verve’s Eclipse Duo has transformed my routine. Featuring Montmorency cherry-derived melatonin, magnesium and other sleep-supporting ingredients, you take two capsules – one to help send you to sleep, the other to help keep you asleep. Now I consistently get seven to eight hours of proper rest. I also take Verve Transparent Greens V80, which offers complete nutritional support with 80 active ingredients.  

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Protein is foundational for anyone serious about fitness. I opt for unflavoured, 100% organic whey protein. I rate The Organic Protein Company – its protein is pure whey, free from fillers, stimulants and any other unnecessary additives. 

Beetroot powder gives me an edge. It's high in nitrates, which have been shown to increase endurance, performance and extend time to exhaustion. I add it to smoothies alongside organic cacao powder, which is rich in potassium, magnesium, iron, zinc and copper. 

Caffeine reduces the perception of fatigue. It can also boost your ability to utilise fats for fuel. It's one of the most widely researched substances in sports nutrition and a true ergogenic aid. But I prefer to get my caffeine fix from a good-quality cup of coffee before a workout. 

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For a cognitive edge, lion’s mane is a daily essential. Since taking this mushroom powder, I’ve noticed a significant reduction in brain fog. DIRTEA – a brand we’ve worked with at Barry’s – is my go-to for mushroom powders. My brain works sharper and with more clarity. 

Vitamin D is crucial. In the UK, we aren’t exposed to enough sunlight for our bodies to produce vitamin D, so supplementation is necessary. Vitamin D helps boost energy levels, which is essential for both my teaching and training, and is particularly important for men as it helps with testosterone production. 

Recovery is key to maintaining peak performance. After a tough workout, I drink a protein shake with the vegan protein of Hermosa – another brand you can find at Barry’s. It’s a simple way to help my body repair and refuel. 

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