Starting your fitness journey can be overwhelming. There’s no shortage of advice out there, and much of it is focused on supplements.
Walk into any store or scroll online, and you’ll see hundreds of products promising to help you build muscle, lose fat, or perform better.
The truth? Supplements are only a small piece of the puzzle. Your focus as a beginner should always be on training consistently and eating a balanced diet. Supplements should only be there to support that, not distract from it.
That said, there are a few foundational supplements that can help fill the gaps and set you up for success. Here’s your cheat sheet: the only four supplements you actually need as a beginner. Even here, "need" is a strong term. You don't need any of them, but depending on your diet, beginners can get real support from these four.
1) Protein Powder
Most people, even those who think they eat plenty of protein, don’t get the optimal amount of protein to support strength, muscle growth, and performance. That’s where protein powder comes in.
Protein is essential for building and maintaining muscle. If you’re training hard but not hitting your protein targets, you’re leaving results on the table. A high-quality protein powder gives you a convenient boost of protein whenever you need it.
At Kaged, all of our protein powders are ultra-filtered, 100% isolate proteins—never concentrates—so you’re getting a cleaner source of protein that mixes easily and digests smoothly.
Protein powder shouldn’t replace real food. But as a quick shake post-workout or to top up your daily intake, it’s a staple that makes your life (and progress) easier.
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2) Creatine
Creatine is one of the most researched supplements in the world, and the verdict is clear: almost everyone can benefit from it.
Creatine helps your body produce more energy during high-intensity exercise, which means better strength, more reps, and improved recovery between sets. Over time, this translates to better performance and more muscle growth.* It's not just for serious bodybuilders.
Even beginners should consider adding creatine to their routine. Think of it as a small, safe, and proven boost to help you progress faster in the gym. It's also very cost-effective.
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3) Omega-3 (Fish Oil)
Unless you eat fatty fish several times a week, there’s a good chance you’re not getting enough omega-3s.
Omega-3 fatty acids support overall health, from brain function to joint health to reducing inflammation. If you’re lifting weights and pushing your body in new ways, having enough omega-3s in your diet can support recovery and long-term health.*
A high-quality fish oil supplement can fill that gap, making sure you’re covering this key nutritional need without overhauling your diet overnight.
Kaged Omega-3 comes from wild-caught fish and uses the high-absorption form found in nature.
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4) Pre-Workout
Some people say beginners shouldn’t take pre-workout. We don’t necessarily agree, and not just because of what’s on the ingredient label.
There’s a psychological concept called “sunk-cost fallacy." Once you’ve invested in something, you’re more likely to follow through with it.
Buying a pre-workout is an investment in your fitness journey. Each scoop you take is a trigger that gets you out the door and into the gym. If you struggle with consistency in the early stages, that tub of pre-workout can be the push you need to build the habit of showing up.
And showing up is the most important part of being a beginner.
With that said, you don't need one with more than 200mg of caffeine.
For more on how to pick the right pre-workout, check out our full guide on Pre-Workout for Beginners.
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Multivitamin? Depends on Your Diet
A multivitamin can help cover nutrient gaps, especially if your diet is lacking in fruits and vegetables. However, it should never replace real, whole foods. Think of a multivitamin as insurance for your nutrition, not a primary source of it.
If you already eat a variety of fruits, vegetables, and whole foods, you might not need a multivitamin.
But if you’re just starting out and know your diet isn’t balanced yet, a high-quality multi like Kaged Multivitamin—made with whole-food sources—can help you hit your micronutrient needs while you improve your diet.
That’s It. Keep It Simple.
These are the only four supplements we recommend for beginners:
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Protein powder (to help hit your protein goals)
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Creatine (for strength and performance)
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Omega-3s (for overall support)
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Pre-workout (for consistency and motivation)
Even then, omega-3s and a multivitamin (if you choose to add one) depend on your diet. The most important thing you can do is train consistently and eat whole, nutrient-rich foods. Supplements exist to support that foundation, not replace it.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
