Sanctuary Fitness does not sell supplements, so this list has no reason to be long. Four things have good evidence and a sensible price. The rest is mostly marketing.
Section
1. Creatine monohydrate
The most studied supplement there is. Three to five grams a day, any time, every day, plain monohydrate from any reputable brand. It helps strength and training volume a little, which over eight weeks adds up. Drink water. If you have a kidney condition, ask your GP first.
2. A protein powder
Not magic, just convenient. A scoop is 20 to 25g of protein for well under a pound, which makes hitting your target on a busy day much easier. Whey if dairy is fine, a pea or soy blend if not. Buy the plain one, not the one with 14 added ingredients.
3. Vitamin D
Scotland does not get enough sun for most of the year and the NHS suggests adults consider a daily 10 microgram supplement from October to March. Cheap, sensible, and helps bone and immune health. Check the dose with your GP or pharmacist if you take other medication.
4. Caffeine
A coffee 30 to 60 minutes before a session works as well as most pre-workouts and costs a fraction. Skip it before the 5:40pm classes if it wrecks your sleep.
Things you do not need
- Fat burners. Save the money and move more.
- BCAAs if you already eat enough protein.
- Detox teas, waist trainers, anything with a before-and-after photo on the packet.
- Testosterone boosters. Sleep and lifting do that job.
If you are pregnant, breastfeeding, under 18 or on medication, talk to your GP or pharmacist before adding anything.