Supplements for Beginners: Where to Start

If you are new to the gym or to supplements, you do not need a cupboard full of tubs. Food, training and sleep do most of the work. A few well-researched supplements can make it easier to hit your goals, and this guide explains where most people start, what each one is for, and how to choose.

The short answer

  1. Protein powder if you struggle to eat enough protein. It is food in a convenient form. Best protein powder for beginners.
  2. Creatine monohydrate if you lift weights or do short, hard training. It is one of the most researched supplements available. How to take creatine.
  3. Pre-workout only if you want extra energy for training, and start with a low or stim-free dose. Pre-workout for beginners.

The Australian Institute of Sport supplement framework lists protein supplements, creatine and caffeine among the supplements with the strongest evidence for specific uses in sport.

Match the supplement to your goal

What most beginners can skip

  • BCAAs if you already eat enough protein. Do you need BCAAs?
  • Stacks of single ingredients before you have the basics in place.
  • Products promising fast results. If a label sounds too good to be true, it usually is.

Five tips for buying your first supplements

  1. Start with one product at a time so you know how you respond.
  2. Compare price per serve, not price per tub.
  3. Read the serving size, caffeine content and allergen statement on every label.
  4. Pick flavours you will actually enjoy every day; try them in store first if you can.
  5. Choose established brands that list every ingredient and dose. Athletes in tested sport should look for batch-tested products.

Popular starting points at Supps247

See what other customers buy in our best sellers and the Top 10 at Supps247.

Not sure which one to pick? Ask our team at your nearest Supps247 store in Melbourne, regional Victoria or Brisbane, where you can compare tubs and taste many flavours before you buy. Online orders ship Australia-wide, free on orders of $100 or more, and members can use our price match guarantee.

Frequently asked questions

What supplements should a beginner take?

Most beginners only need to consider protein powder (if they struggle to eat enough protein) and creatine monohydrate (if they lift weights). A pre-workout is optional. Food, training and sleep matter far more than any supplement.

Do I need supplements to build muscle?

No. You can build muscle with training and enough protein and calories from food. Supplements such as protein powder and creatine simply make it easier and more convenient.

Are supplements safe?

Well-researched supplements such as protein powder and creatine are considered safe for healthy adults when used as directed. Read every label, avoid stacking several stimulant products, and talk to your doctor if you have a medical condition, take medication or are pregnant.

Written by the Supps247 team. Last reviewed October 2026. This guide is general information, not medical advice. If you have a medical condition, are pregnant or breastfeeding, are under 18 or take medication, talk to your doctor before using supplements. Sources: Australian Institute of Sport: supplements; ISSN position stand: protein and exercise (2017); ISSN position stand: creatine (2017); ISSN position stand: caffeine and exercise performance (2021).