The 5 Supplements That Made My List
The short list Simon Hill actually recommends to active people, layered on top of training, food and sleep rather than standing in for them. Five supplements, with the dose logic behind each one.
Creatine monohydrate, dosed to your body weight 0.1 g per kg of body weight per day (about 5 g at 50 kg, 7 g at 70 kg, 9 g at 90 kg)
Hill puts creatine first and calls it the highest priority of the five. It supports muscle growth and strength, may help bone health, and has possible cognitive benefits that he notes are less settled and may need higher doses. He scales the dose to body weight rather than giving everyone a flat 5 g, because muscle mass differs.
Omega-3, counted as combined DHA plus EPA At least 1 g per day of DHA plus EPA combined
Hill's point is that most people, including people who eat well, do not eat enough fatty fish to reach a good omega-3 status without supplementing. His practical tip is to read the label for the actual DHA and EPA content rather than the headline 'omega-3' number, which is usually larger. If you want to dose properly you can test your omega-3 index and aim for 8 percent or above.
A high-quality protein powder, as a backup to food Enough to help reach at least 1.6 g of total protein per kg of body weight per day
Hill is explicit that a powder is not essential if you already hit your protein target from whole foods. It earns its place as convenience: for busy schedules, calorie restriction, or anyone consistently falling short. The target is total daily protein, not powder specifically. Hill himself is plant-based and uses a plant protein.
A broad-spectrum multivitamin, as gap insurance The daily serving on the product label
Hill frames this as the practical answer for people who are not regularly testing their blood. In an ideal world you would test and target individual nutrients; most people never do. He also points to emerging research suggesting multivitamins may support cognitive health in ageing, and is careful to call that promising rather than settled. It does not replace a balanced diet.
Prebiotic fibre, only if you are short on fibre One serving daily, or one in the morning and one in the evening with meals if your diet is low in fibre
Food comes first here, and Hill says so plainly: if your fibre is low, the fix is more fruit, vegetables, legumes and whole grains. The supplement is for the gap that remains. The gap is usually large, with average intake around 12 to 14 g a day against roughly 30 g associated with better long-term health.
The logic running through all five is prioritisation.
View sources
The 5 supplements that made my list (The Proof newsletter, 30 July 2026)
Simon Hill on Instagram
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Simon Hill and is not created, reviewed, endorsed by, or affiliated with Simon Hill or MSc Nutrition · The Proof.
Is this for you
- Active people who already train, eat well and sleep consistently
- Anyone who wants a short list instead of a twenty-product stack
- People who do not eat much fatty fish
- Anyone struggling to hit a daily protein or fibre target
Cautions
- Simon Hill holds a masters in nutrition science and is not a medical doctor. This is educational information, not medical advice, and it does not replace care from your own clinician.
- This list assumes the basics are already in place. Hill is explicit that supplements do not compensate for poor training, diet or sleep.
- Talk to your clinician before starting any of these if you are pregnant or breastfeeding, have kidney or liver disease, or take prescription medication.
- Omega-3 supplements can add to the effect of blood thinners and antiplatelet medication. Check with your prescriber first if you take either.
- Creatine is well tolerated in healthy adults, but speak to your doctor first if you have kidney disease or reduced kidney function.
- Increase fibre gradually and with plenty of water. Jumping straight to a full dose commonly causes bloating, gas and cramping.
- Do not stack multiple products that contain the same nutrient. A multivitamin plus separate single nutrients can push you past safe upper limits.
- Hill's own newsletter links to specific brands he has commercial partnerships with, and offers discount codes for them. Our product picks on this page are chosen independently against our own vetting bar and are not his recommendations.