It depends on your goal. Magnesium contributes to normal muscle function and helps reduce tiredness and fatigue, making it a sensible everyday addition for most active people, regardless of training intensity. Protein supports the growth and maintenance of muscle mass, so it matters most if you're training regularly or trying to preserve muscle as you age. Creatine is specifically about performance during short, high-intensity efforts like weight training or sprint intervals — it won't do much for someone who only walks or does light cardio. Many customers layer all three: a daily magnesium supplement for general muscle function, protein to hit daily intake targets, and creatine on training days. If you're only going to start with one, base it on your main limitation — persistent fatigue points to magnesium, insufficient dietary protein points to a protein supplement, and stalled strength progress points to creatine.

This comes down to preference and tolerance rather than one being universally "better." Oral forms (tablets, capsules) are the most straightforward way to reach a consistent daily intake, but some people find certain magnesium compounds cause digestive discomfort in higher doses. Topical forms — oils, sprays and flakes (often used in a bath) — are popular with people who prefer to avoid oral supplements or want to add magnesium into an evening wind-down routine, such as BetterYou's magnesium oil and flake ranges. There isn't strong regulatory-recognised evidence establishing that topical magnesium is absorbed as effectively as oral forms, so if consistent daily intake is your priority, an oral tablet or capsule is the more established choice. If you're using magnesium alongside a weight-training routine, oral forms make it easier to track a specific daily amount.

This is a common misconception — creatine isn't just for bodybuilding. It's genuinely useful for anyone doing short bursts of high-intensity effort: this includes weight training, HIIT classes, sprinting, and sports involving repeated explosive movements (football, rugby, netball). It's less relevant if your main activity is steady-state cardio like long-distance running or cycling, where the demand is endurance rather than short bursts of power. A typical approach is a consistent daily intake of around 3g, taken at any time of day — it doesn't need to be timed precisely around a workout to be effective. If you're unsure whether it suits your routine, our Creatine collection has options across different formats (powder, capsules) if you'd rather start there directly.

Many people can meet their protein needs through food alone, particularly if their diet regularly includes meat, fish, eggs, dairy, or plant sources like lentils and tofu. A protein supplement becomes more useful when:

• You're training frequently and your calorie or meal structure makes it hard to hit protein targets through food alone
• You follow a vegan or vegetarian diet and want a convenient, complete protein source
• You want a quick, portable option around training rather than preparing a full meal
  
  Protein supplements aren't a replacement for a balanced diet, but they're a practical top-up for people who've identified a genuine gap in daily intake. If this sounds like you, our dedicated Protein collection has a full range of whey, plant-based and specialist formulas to compare.

It's worth separating two different types of fatigue here. If you're talking about general, everyday tiredness that also shows up outside training, magnesium is the more relevant option — it has an authorised role in the reduction of tiredness and fatigue as well as normal muscle function. If instead you mean performance dropping off specifically during short, intense efforts (running out of power on your last few reps or sprints), that's more aligned with what creatine is used for, since it supports physical performance in successive bursts of high-intensity exercise. Some customers find magnesium in the evening supports general recovery and next-day energy, while creatine is taken consistently as a daily baseline rather than as an immediate pre-workout fix. If fatigue persists despite good sleep, diet and hydration, it's worth mentioning to your GP, as ongoing fatigue can have causes beyond nutrition.