THE ULTIMATE A-Z SUPPLEMENT GUIDE

Overwhelmed by the vitamin aisle? Here's what your body needs-and what it doesn't

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Supplements are big business. In the UK alone, the market has grown by 40% over the past decade, with sports nutrition sales climbing 27% in just the last two years. From protein powders to testosterone boosters, the shelves (and your social feeds) are packed with powders, pills, and potions promising better performance, faster recovery, and glowing health.

But with new brands launching daily and influencers hyping up the latest “miracle” formulas, it’s getting harder to separate science from marketing. Whether you're experimenting with electrolytes or dabbling in vitamin D3, navigating the supplement world can feel overwhelming.

So, what's actually worth your money - and what's just a very expensive placebo? We've broken down some of the most talked-about supplements right now, including a few that might not be on your radar yet. Let's start with A..

Ashwagandha - aka the stress buster

Praised for its stress-reducing benefits, Ashwagandha is also gaining attention for its potential to enhance muscle recovery. Australian researchers suggests it helps lower cortisol levels, which may improve overall performance and accelerate recovery after intense workouts.

Why you might need it: If stress and high cortisol levels are affecting your performance or recovery, Ashwagandha could help restore balance. It's especially beneficial for those training hard or under physical stress, helping your body recover faster and reduce inflammation.

We recommend: Ashwagandha Nature's Chill Pill, £25; herveda.com

B12 - aka the natural energy booster