The “Foundation Stack” in 2026, 5 Supplements People Actually Use (and How to Choose Them)

Supplements should make your routine easier, not more complicated

In 2026, the supplement aisle is bigger than ever. The problem is, most people don’t need 12 products—they need a simple foundation that supports training, recovery habits, hydration, and consistency.

This guide covers five of the most common “foundation” supplements people choose, plus how to pick them without getting trapped in hype.

1) Creatine monohydrate (simple, consistent, repeatable)

Creatine is one of the most popular and widely researched supplements in sport and training communities.

How people use it:

• Take a consistent daily dose (as per label)
• Mix with water, a shake, or any daily drink
• Timing is usually less important than consistency

Label tip: Look for clear dosing per serve and a simple ingredient list.

2) Electrolytes (hydration support when water isn’t enough)

Electrolytes are minerals involved in fluid balance. Many people use them during hot weather, high-sweat training, or physically demanding days.

When people use them:

• Hard training sessions
• Hot climates or summer training blocks
• Long shifts, outdoor work, or high step-count days

Label tip: Check sodium content per serve and added sugars if you prefer low sugar.

3) Caffeine (pre-workout basics without overdoing it)

Caffeine is commonly used for alertness and training motivation, but tolerance varies a lot between people.

How to use it smarter:

• Start with a lower dose and assess how you feel
• Avoid stacking multiple caffeine products in the same day
• Be mindful of timing—late caffeine can affect sleep for many people

Label tip: Always check total caffeine per serve (and whether “one scoop” is the full dose).

4) Omega-3 (fish oil / krill oil)

Omega-3 supplements are popular in general wellness routines. Quality and dosing can vary widely across products.

Label tip: Don’t only look at “fish oil 1000mg.” Check the amount of active omega-3s listed (often EPA/DHA) per serve, and storage instructions.

5) Magnesium (choose the form that fits your routine)

Magnesium is commonly included in evening routines. Different forms are used for different preferences and tolerance.

Label tip: Look for the form used and elemental magnesium amount per serve. If you’re sensitive, choose a form you tolerate and start smaller.

Common mistakes to avoid

• Mistake: Buying too many products at once
  Fix: start with 1–2 core supplements and build only if needed
• Mistake: Chasing “extreme” formulas
  Fix: choose what you’ll use consistently
• Mistake: Ignoring sleep and hydration
  Fix: supplements work best when basics are solid

Simple takeaway

The best supplement stack is the one you’ll repeat. Start with a small foundation, keep labels simple, and focus on routines that support training and everyday consistency.

General information only. Not medical advice. If you are pregnant, breastfeeding, have medical conditions, or take medications, seek personalised advice from a qualified health professional before use.