Creatine, collagen, vitamins, greens powders and magnesium – all regulars in our supplement stack. But can we really mix them, or are we doing more harm than good?
According to Liz in this week’s podcast Q&A episode, the answer is reassuringly simple…
What is supplement stacking?
Supplement stacking simply means taking more than one supplement in a day – sometimes at the same time.
More often than not, however, how we take our supplements (rather than what) is key.
Is it safe to mix creatine, collagen, greens powders and vitamin C?
The short answer? Yes.
“You absolutely can mix creatine, collagen, vitamin C powder and a greens powder into one drink,” says Liz.
These supplements don’t cancel each other out, compete for absorption, or place strain on the body when taken together. Creatine and collagen dissolve well, vitamin C is compatible with both, and greens powders are essentially concentrated plant nutrients.
The only thing to bear in mind is temperature. Boiling water can degrade certain nutrients, so having these in a warm coffee, tea or a smoothie is ideal.
If convenience helps with consistency, opt for a single morning shake utilising these ingredients.
Why do I still feel tired despite taking ‘everything’?
Oftentimes, it can feel as though we’re doing everything right, but still falling short.
“Taking more supplements doesn’t necessarily mean more energy,” explains Liz. “What matters is timing, absorption, and not overwhelming your system.”
Stacking itself might not be the issue. Rather, we may need to consider if there are gaps elsewhere in our routine.
If you’re consistently low in energy, it may be worth checking key nutrients such as ferritin (iron stores), vitamin B12, vitamin D and thyroid function.
When is it best to take magnesium?
Magnesium is often best taken separately in the evening, as this is when it works best.
Liz recommends magnesium glycinate to support relaxation and sleep.
“One of the best ways to bank your energy is to get really good quality deep sleep,” she says.
Creatine, collagen and energy: what they really do
Creatine isn’t just for athletes. It plays a key role in midlife, supporting our muscle strength and cognitive function.
While the standard dose is often quoted as three to five grams, Liz notes that some women feel cognitive benefits at slightly higher doses – particularly for memory and mental stamina.
Collagen, meanwhile, supports connective tissue, joints, skin and muscle recovery – but it’s not a stimulant. It won’t give you a caffeine-like boost, which is why expectations matter.
Liz’s advice? Stacking works best when each supplement has a clear purpose.
Stream the full episode above, or listen via Apple Podcasts or Spotify.
