What's In & Out for Supplements in 2026
What’s In?
1) Periodisation of Supplements
Just like we don’t train the same way all year round, we should also adjust our supplement regime depending on a few factors.
Take Creatine, for example.
Your base rate might be 5g per day (focusing on the physical gains) or you might be at 10g (focusing more on the cognitive benefits).
But during periods of high stress (or sleep deprivation) you would up your intake to about 20g.
Glutamine would be similar: periods of high stress or intense training or upset gut and you supplement.
Once that phase passes you can decrease your intake or eliminate supplements.
2) Collagen’s Time
Practitioners, athletes, gym trainers and the others at the coal-face have long touted the benefits of hydrolysed collagen peptides for joint health.
On the other hand, researchers, academics and the scientists often believe it’s a waste of money.
It’s most likely the early studies had 1) the doses too low (e.g. 5g/day) and 2) the duration too short (e.g. 4 weeks).
But now we’re seeing studies of 15g/day for 8 to 12 weeks and the results are way more positive!
(When training Jiu Jitsu, I’m at 30g/day.)
3) Gut Health - Primary, not Last Resort
Mainstream medical advice is still (mainly and, unfortunately) too focused on the symptoms:
- Skin issue? Steroid cream.
- Depression? SSRI.
- Poor sleep? Sedating anti-depressant.
But with the evidence growing at an exponential rate, we’ll start seeing a greater emphasis on gut health.
- Skin issue? Check gut health.
- Low testosterone? Check gut health.
- ADHD? Check gut health.
- Mental health? Check gut health.
- Chronic fatigue? Check gut health.
- Sleep? Check gut health.
- Etc.
What’s Out?
1) Random Probiotics
Walk into the supplement aisle of the a pharmacy and you’ll see plenty of probiotic options.
And customers might choose a product based on packaging, price or positioning.
But each strain of probiotic has the potential to help or worsen their symptoms.
For example, Bacillus Coagulans specifically can help you with protein absorption, strengthen bones and improve metabolic health…
But there is no evidence it helps with improving your sleep.
2) Starting with Drugs
When training athletes, we’re often guided by the Minimum Effective Dose - what’s the smallest stimulus I can give my athlete so they adapt with a response?
We’ll start to this being applied in the health/pharmaceutical/supplement space.
Instead of prescribing ACE inhibitors for blood pressure, they’ll first offer Beetroot Powder.
Instead of jumping straight to iron infusions, you’ll see Moringa Powder being suggested.
Instead of antibiotics for every UTI occurrence, a cranberry & d-mannose combination will be used prophylactically.
Anything I’ve missed?
