Which sports supplement is best for you?
Interactive table with 15 of the most popular supplements. Select 2–3 and compare side-by-side! For each supplement — purpose, timing, effectiveness, dose, price and side effects.
💡 Tick the checkboxes and click "Compare selected"
5 ★ — Very effective
4 ★ — Effective
3 ★ — Moderate
1–2 ★ — Low
Selected: 0
| ☐ | Supplement | Purpose | When to take | Dose | Effectiveness | €/month | Side effects | ||
|---|---|---|---|---|---|---|---|---|---|
| 🥛 | Whey Protein (Whey) | Main protein source for muscle recovery and growth. Quickly absorbed. | After training (within 30–60 min), between meals, in the morning. | 25–40 g serving, 1–3 times/day | 25–50 € | Safe. Excessive amounts may cause digestive discomfort. Those with lactose intolerance should choose isolate. | 🛒 Buy | ||
| 🔋 | Creatine (Monohydrate) | Increases strength, endurance and muscle size. Helps produce ATP energy. | 3–5 g daily. Best after a workout with carbohydrates. | 3–5 g daily (without breaks) | 10–25 € | One of the safest supplements. May cause slight water retention (+1–2 kg). In rare cases, digestive discomfort. | 🛒 Buy | ||
| 🐟 | Omega-3 (Fish Oil) | For the heart, brain, joints. Reduces inflammation, improves recovery. | With food (absorbed better with fat), at any time. | 1–3 g EPA+DHA per day | 10–25 € | Very safe. Too high doses may thin the blood. Some experience "fishy" burping. | 🛒 Buy | ||
| ☀️ | Vitamin D3 | For bone health, immunity, and testosterone levels. Recommended year-round in Lithuania. | With food (fats help absorption). In the morning or at lunch. | 1000–4000 IU per day | 5–15 € | Safe at recommended doses. Especially high doses (>10000 TV) may accumulate and be toxic. | 🛒 Buy | ||
| 🧀 | Casein (Micellar) | Slow-digesting protein. Ideal for the night — feeds muscles for 6–8 hours. | Before bed, between long periods without food. | 25–40 g before bed | 25–45 € | Safe. Due to its thickness, some find it harder to drink. May not be suitable for those with lactose intolerance. | 🛒 Buy | ||
| 🌱 | Plant Proteins | Protein from peas, rice, hemp. An alternative to animal protein — suitable for vegans. | After training, between meals, for breakfast. | 25–35 g serving, 1–3 times/day | 20–40 € | Very safe. May taste somewhat bitter to some. Lactose-free, allergen-free. | 🛒 Buy | ||
| 🧪 | EAA (All Essential Amino Acids) | 9 essential amino acids. A more complete alternative to BCAA — promotes protein synthesis. | Before, during, or after training. | 10–15 g serving | 20–40 € | Very safe. More effective than BCAAs alone. | 🛒 Buy | ||
| 🚀 | Pre-workout (Before training) | A surge of energy, focus and strength. Contains caffeine, beta-alanine, citrulline. | 20–30 min before training. Do not take in the evening. | 1 serving (according to the manufacturer's instructions) | 20–50 € | Due to caffeine: insomnia, heart palpitations. Beta-alanine causes tingling (harmless). | 🛒 Buy | ||
| ⚡ | Gainer (Mass Gainer) | Protein + carbohydrate blend for mass gain. High-calorie, easily digestible. | After training, between meals as an additional calorie source. | 50–100 g portion, 1–3 times/day | 20–45 € | Can cause excess fat. In some, bloating. Watch sugar in the ingredients. | 🛒 Buy | ||
| 😴 | Magnesium (Bisglycinate / Citrate) | For muscle relaxation, the nervous system, and sleep quality. Reduces cramps. | In the evening, before bed (improves sleep). | 200–400 mg per day | 8–20 € | Safe. Magnesium oxide may cause diarrhea — choose bisglycinate or citrate. | 🛒 Buy | ||
| 🦪 | Zinc | For immunity, testosterone production, skin health, wound healing. | With food (better tolerated). In the evening or morning. | 15–30 mg per day | 5–15 € | Safe. Large doses may cause nausea. Long-term overdose reduces copper levels. | 🛒 Buy | ||
| 🏋️ | Beta-alanine | Reduces muscle acidification. Allows more repetitions. Increases carnosine levels. | 2–5 g daily. Before training as part of a pre-workout. | 2–5 g per day (divided into smaller doses) | 12–25 € | Causes temporary skin tingling (paresthesia) — completely harmless, passes within ~30 min. | 🛒 Buy | ||
| 🧬 | BCAA (Leucine, Isoleucine, Valine) | Reduces muscle catabolism during training, accelerates recovery. | During training or immediately after. | 5–10 g before/after training | 15–35 € | Safe. Very large doses may cause digestive upset. | 🛒 Buy | ||
| 🔥 | L-Carnitine | Transports fatty acids into the mitochondria for burning. Helps use fat for energy. | Before cardio (30 min), in the morning on an empty stomach. | 1–2 g before training | 12–30 € | Safe. Large doses may cause nausea. In rare cases, insomnia. | 🛒 Buy | ||
| 🦴 | Collagen (types I, II, III) | For joints, skin, hair, nails. Supports connective tissue. | At any time. Better absorbed with vitamin C. | 5–15 g per day | 15–35 € | Very safe. Efficacy is still debated in the scientific literature. | 🛒 Buy |
Whey Protein (Whey)
🎯 Purpose:Main protein source for muscle recovery and growth. Quickly absorbed.
⏰ When:After training (within 30–60 min), between meals, in the morning.
💊 Dose:25–40 g serving, 1–3 times/day
⭐ Effectiveness:★★★★★ 5/5
💶 Price:25–50 €
⚠️ Side effects:Safe. Excessive amounts may cause digestive discomfort. Those with lactose intolerance should choose isolate.
Creatine (Monohydrate)
🎯 Purpose:Increases strength, endurance and muscle size. Helps produce ATP energy.
⏰ When:3–5 g daily. Best after a workout with carbohydrates.
💊 Dose:3–5 g daily (without breaks)
⭐ Effectiveness:★★★★★ 5/5
💶 Price:10–25 €
⚠️ Side effects:One of the safest supplements. May cause slight water retention (+1–2 kg). In rare cases, digestive discomfort.
Omega-3 (Fish Oil)
🎯 Purpose:For the heart, brain, joints. Reduces inflammation, improves recovery.
⏰ When:With food (absorbed better with fat), at any time.
💊 Dose:1–3 g EPA+DHA per day
⭐ Effectiveness:★★★★★ 5/5
💶 Price:10–25 €
⚠️ Side effects:Very safe. Too high doses may thin the blood. Some experience "fishy" burping.
Vitamin D3
🎯 Purpose:For bone health, immunity, and testosterone levels. Recommended year-round in Lithuania.
⏰ When:With food (fats help absorption). In the morning or at lunch.
💊 Dose:1000–4000 IU per day
⭐ Effectiveness:★★★★★ 5/5
💶 Price:5–15 €
⚠️ Side effects:Safe at recommended doses. Especially high doses (>10000 TV) may accumulate and be toxic.
Casein (Micellar)
🎯 Purpose:Slow-digesting protein. Ideal for the night — feeds muscles for 6–8 hours.
⏰ When:Before bed, between long periods without food.
💊 Dose:25–40 g before bed
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:25–45 €
⚠️ Side effects:Safe. Due to its thickness, some find it harder to drink. May not be suitable for those with lactose intolerance.
Plant Proteins
🎯 Purpose:Protein from peas, rice, hemp. An alternative to animal protein — suitable for vegans.
⏰ When:After training, between meals, for breakfast.
💊 Dose:25–35 g serving, 1–3 times/day
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:20–40 €
⚠️ Side effects:Very safe. May taste somewhat bitter to some. Lactose-free, allergen-free.
EAA (All Essential Amino Acids)
🎯 Purpose:9 essential amino acids. A more complete alternative to BCAA — promotes protein synthesis.
⏰ When:Before, during, or after training.
💊 Dose:10–15 g serving
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:20–40 €
⚠️ Side effects:Very safe. More effective than BCAAs alone.
Pre-workout (Before training)
🎯 Purpose:A surge of energy, focus and strength. Contains caffeine, beta-alanine, citrulline.
⏰ When:20–30 min before training. Do not take in the evening.
💊 Dose:1 serving (according to the manufacturer's instructions)
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:20–50 €
⚠️ Side effects:Due to caffeine: insomnia, heart palpitations. Beta-alanine causes tingling (harmless).
Gainer (Mass Gainer)
🎯 Purpose:Protein + carbohydrate blend for mass gain. High-calorie, easily digestible.
⏰ When:After training, between meals as an additional calorie source.
💊 Dose:50–100 g portion, 1–3 times/day
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:20–45 €
⚠️ Side effects:Can cause excess fat. In some, bloating. Watch sugar in the ingredients.
Magnesium (Bisglycinate / Citrate)
🎯 Purpose:For muscle relaxation, the nervous system, and sleep quality. Reduces cramps.
⏰ When:In the evening, before bed (improves sleep).
💊 Dose:200–400 mg per day
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:8–20 €
⚠️ Side effects:Safe. Magnesium oxide may cause diarrhea — choose bisglycinate or citrate.
Zinc
🎯 Purpose:For immunity, testosterone production, skin health, wound healing.
⏰ When:With food (better tolerated). In the evening or morning.
💊 Dose:15–30 mg per day
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:5–15 €
⚠️ Side effects:Safe. Large doses may cause nausea. Long-term overdose reduces copper levels.
Beta-alanine
🎯 Purpose:Reduces muscle acidification. Allows more repetitions. Increases carnosine levels.
⏰ When:2–5 g daily. Before training as part of a pre-workout.
💊 Dose:2–5 g per day (divided into smaller doses)
⭐ Effectiveness:★★★★☆ 4/5
💶 Price:12–25 €
⚠️ Side effects:Causes temporary skin tingling (paresthesia) — completely harmless, passes within ~30 min.
BCAA (Leucine, Isoleucine, Valine)
🎯 Purpose:Reduces muscle catabolism during training, accelerates recovery.
⏰ When:During training or immediately after.
💊 Dose:5–10 g before/after training
⭐ Effectiveness:★★★☆☆ 3/5
💶 Price:15–35 €
⚠️ Side effects:Safe. Very large doses may cause digestive upset.
L-Carnitine
🎯 Purpose:Transports fatty acids into the mitochondria for burning. Helps use fat for energy.
⏰ When:Before cardio (30 min), in the morning on an empty stomach.
💊 Dose:1–2 g before training
⭐ Effectiveness:★★★☆☆ 3/5
💶 Price:12–30 €
⚠️ Side effects:Safe. Large doses may cause nausea. In rare cases, insomnia.
Collagen (types I, II, III)
🎯 Purpose:For joints, skin, hair, nails. Supports connective tissue.
⏰ When:At any time. Better absorbed with vitamin C.
💊 Dose:5–15 g per day
⭐ Effectiveness:★★★☆☆ 3/5
💶 Price:15–35 €
⚠️ Side effects:Very safe. Efficacy is still debated in the scientific literature.
💡 Did You Know? Interesting Facts About Supplements
🤔 Does Creatine Cause Baldness?
No! This is a myth originating from a single 2009 study. Later studies found no link between creatine and hair loss.
💊 Can You Overdose on Vitamins?
Yes! Fat-soluble vitamins (A, D, E, K) accumulate in the body and can be toxic. Water-soluble ones (C, B group) are excreted in urine.
🥛 When Is the Best Time to Drink Protein?
"Anabolic window" after training lasts up to 2 hours (not 30 min as previously thought). The most important thing is total daily protein intake.
⚡ BCAA or EAA?
EAA are more effective because they contain all 9 essential amino acids. BCAA contain only 3. If you choose one — take EAA.
☀️ Why Is Vitamin D Needed in Lithuania?
In Lithuania, solar UVB radiation is sufficient for vitamin D production in the skin only from May to September. For the rest of the year, supplements are necessary!
🦴 Does Collagen Really Work?
There is evidence that collagen peptides may improve skin elasticity and reduce joint pain, but the effect is not as pronounced as that of other supplements.