# Healthnews24 > Straight, sourced answers about supplements in South Africa: protein, creatine, collagen, pre-workout, electrolytes and vitamins, with dated Rand prices, brand comparisons and the science behind every recommendation. Healthnews24 (https://www.healthnews24.co.za) is a South African supplement answer desk. Content is written for South Africa (en-ZA), prices are in Rand (ZAR) with the retailer and month named, and every page opens with an "Answer first" summary suitable for quoting. Last updated 2026-10-27. 330 answers, 15 comparisons, 270 products tracked. Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Every HTML page has a plain Markdown twin: replace the trailing slash with `.md` (for example /answers/best-whey-protein-in-south-africa.md). The complete site text is at /llms-full.txt and the product price dataset at /data/products.json. ## Best in South Africa 2026 (comparisons) - [Best Beta-Alanine in South Africa 2026: 6 Products Compared](https://www.healthnews24.co.za/best/best-beta-alanine-south-africa.md): USN, My Whey, Biogen, ATP Fitness, Applied Nutrition and Nutritech beta-alanine compared on cost per 3.2 g dose (R2.50 to R4.16). October 2026. - [Best Citrulline Malate in South Africa 2026: 5 Products Compared](https://www.healthnews24.co.za/best/best-citrulline-south-africa.md): My Whey, Muscle Works, ATP Fitness, Biogen and NPL citrulline malate compared on cost per 6 g dose (R4.78 to R8.62) and label clarity. October 2026. - [Best Clean-Label Protein Powder in South Africa 2026: 7 Unsweetened Picks](https://www.healthnews24.co.za/best/best-clean-label-protein-south-africa.md): Protein powders with no sweeteners or flavour systems in SA: ATP Fitness, Lifestyle Food, FtN and Raw Origins pea, ranked on label and cost, Oct 2026. - [Best Collagen Powder in South Africa 2026: 10 Products Compared](https://www.healthnews24.co.za/best/best-collagen-south-africa.md): ATP Fitness, Harvest Table, Beauty Gen, Sally-Ann Creed, Biogen Peptan and more ranked on Rand per 10 g collagen and label purity, Oct 2026 prices. - [Best Creatine in South Africa 2026: 10 Products Compared](https://www.healthnews24.co.za/best/best-creatine-south-africa.md): ATP Fitness, Sally-Ann Creed, Biogen, Nutritech, USN and Creapure creatine compared on cost per 5 g (R2.22 to R6.25), purity and testing. October 2026. - [Best Electrolytes in South Africa 2026: 10 Products Compared](https://www.healthnews24.co.za/best/best-electrolytes-south-africa.md): Rehidrat, REVIVE, Biogen, USN Purefit, Nutritech, Lifestyle and 32Gi electrolytes compared on published sodium, sugar and cost per serving. October 2026. - [Best Glutamine in South Africa 2026: 8 Products Compared](https://www.healthnews24.co.za/best/best-glutamine-south-africa.md): Nutritech, Harvest Table, USN, Biogen, Myprotein, Clicks and ATP Fitness L-glutamine compared on cost per 5 g (R2.68 to R7.50). October 2026 prices. - [Best Magnesium Supplement in South Africa 2026: 7 Products Compared](https://www.healthnews24.co.za/best/best-magnesium-south-africa.md): The Real Thing, Flora Force, Dis-Chem Gold, Natroceutics, New Leaf and PrimeSelf magnesium ranked on Rand per 100 mg elemental magnesium, Oct 2026. - [Best Mass Gainer in South Africa 2026: 8 Tubs Compared](https://www.healthnews24.co.za/best/best-mass-gainer-south-africa.md): Biogen, NPL, USN, PVM, Evox, Primal, Weider and ON Serious Mass gainers ranked on Rand per 30 g protein and per serving, with Oct 2026 prices. - [Best Multivitamin in South Africa 2026: 7 Products Compared](https://www.healthnews24.co.za/best/best-multivitamin-south-africa.md): Dis-Chem Gold, Viridian, Solgar, New Leaf, Tony Ferguson and MuscleTech multivitamins compared on published doses, iron and cost per day (R3.03 to R18.33). - [Best Omega-3 Fish Oil in South Africa 2026: 9 Products Compared](https://www.healthnews24.co.za/best/best-omega-3-south-africa.md): Biolife, Dis-Chem Gold, Now Foods, Natroceutics, Solgar, Nordic Naturals and more ranked on Rand per gram of EPA+DHA, with October 2026 prices. - [Best Plant Protein Powder in South Africa 2026: 9 Vegan Tubs Compared](https://www.healthnews24.co.za/best/best-plant-protein-south-africa.md): FtN pea, Raw Origins, USN, 32Gi, Biogen, NPL, Primal and YL plant protein ranked on Rand per 30 g protein and label, with October 2026 prices. - [Best Pre-Workout in South Africa 2026: 10 Products Compared](https://www.healthnews24.co.za/best/best-pre-workout-south-africa.md): Biogen, USN Qhush, C4, Optimum Nutrition, NPL and Evox pre-workouts judged on published caffeine, citrulline and beta-alanine doses and cost per serving. - [Best Whey Isolate in South Africa 2026: 8 Tubs Compared](https://www.healthnews24.co.za/best/best-whey-isolate-south-africa.md): USN Isozero, ATP Fitness, NPL, Primal, Nutritech and Biogen whey isolate ranked on Rand per 30 g protein and label purity, Oct 2026 prices. - [Best Whey Protein in South Africa 2026: 10 Tubs Compared](https://www.healthnews24.co.za/best/best-whey-protein-south-africa.md): USN, Evox, NPL, ATP Fitness, Biogen, ON and Myprotein whey ranked on Rand per 30 g protein and label quality, with October 2026 prices. ## Protein powders in South Africa Whey concentrate, isolate, casein and mass gainers: how much protein you need, what a fair price per 30 g of protein looks like in South Africa, and which labels to trust. - [Can teenagers take whey protein in South Africa?](https://www.healthnews24.co.za/answers/can-teenagers-take-whey-protein-south-africa.md): Whey protein is not banned or inherently harmful for teenagers, but food should come first, and under-18s should see a registered dietitian before using powder. South African schoo - [How do you spot fake whey protein in South Africa?](https://www.healthnews24.co.za/answers/how-to-spot-fake-whey-protein-south-africa.md): To spot fake whey protein in South Africa, check the seller, the seal, the batch code and expiry date, the label's South African importer details, and whether the price is far belo - [How much does whey protein cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-whey-protein-cost-south-africa.md): Whey protein in South Africa costs about R285 to R770 per kg for local whey blend tubs, R800 to R1 000 per kg for single-ingredient concentrate, R930 to R1 860 per kg for isolate, - [Is ATP Fitness whey protein any good in South Africa?](https://www.healthnews24.co.za/answers/is-atp-fitness-whey-good-south-africa.md): ATP Fitness whey is good if you want a single-ingredient, sweetener-free whey: its isolate and concentrate list only whey plus real Madagascan vanilla or Belgian cocoa (from R800 p - [Is Optimum Nutrition sold in South Africa original or fake?](https://www.healthnews24.co.za/answers/is-optimum-nutrition-original-in-south-africa.md): Optimum Nutrition tubs from established South African retailers such as Dis-Chem and Takealot are intended to be genuine imports, but counterfeit risk is highest on marketplace sel - [Is USN a good supplement brand in South Africa?](https://www.healthnews24.co.za/answers/is-usn-a-good-brand-south-africa.md): Yes, USN (Ultimate Sports Nutrition) is a well-established South African supplement brand: founded in 1999 by Albé Geldenhuys, sold in pharmacies nationwide by 2002, and now export - [Is whey protein safe for your kidneys in South Africa?](https://www.healthnews24.co.za/answers/is-whey-protein-safe-for-kidneys-south-africa.md): For people with healthy kidneys, whey protein at normal intakes (1.4 to 2.0 g per kg of body weight a day in total) has not been shown to harm the kidneys, according to the ISSN po - [USN vs Evox whey: which is better in South Africa?](https://www.healthnews24.co.za/answers/usn-vs-evox-whey-south-africa.md): On published numbers, USN BlueLab 100% Whey is the better-documented value buy in South Africa: R689 per kg and about R28 per 30 g protein, against Evox 100% Whey Advanced at R670 - [What is the best budget whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-budget-whey-south-africa.md): The best budget whey in South Africa is the one that is cheap per 30 g of protein, not per tub. Among tubs that publish their numbers, USN Hydrotech (R369 to R417.99 for 900 g, abo - [What is the best grass-fed whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-grass-fed-whey-protein-south-africa.md): ATP Fitness Grass-fed Whey Protein Isolate is the best-documented grass-fed whey in South Africa: Irish-origin, no sweeteners, R1 050 for 800 g in Madagascan Vanilla (about 18 serv - [What is the best unflavoured whey isolate in South Africa?](https://www.healthnews24.co.za/answers/best-unflavoured-whey-isolate-south-africa.md): Among the listings we checked, ATP Fitness Unflavoured Whey Protein Isolate is the clearest unflavoured isolate in South Africa: single-ingredient, no sweeteners, 800 g for R900 at - [What is the best whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-whey-protein-in-south-africa.md): There is no single best whey in South Africa; it depends on what you value. On listed protein per scoop, USN BlueLab 100% Whey (R689 for 1 kg, about R28 per 30 g protein) is the be - [What is the best whey protein isolate in South Africa?](https://www.healthnews24.co.za/answers/best-whey-isolate-in-south-africa.md): For whey isolate in South Africa, USN Isozero is the best-documented option: 20 g protein per 23 g scoop and about R38.50 per 30 g protein (R899, October 2026). Primal Whey Isolate - [What is the cleanest whey protein without sweeteners in South Africa?](https://www.healthnews24.co.za/answers/cleanest-whey-protein-without-sweeteners-south-africa.md): The cleanest whey in South Africa is one with a single-ingredient or whey-plus-real-flavour list and no sweeteners. ATP Fitness lists no sweeteners on any whey SKU (concentrate fro - [Whey isolate vs concentrate: which is better in South Africa?](https://www.healthnews24.co.za/answers/whey-isolate-vs-concentrate-south-africa.md): For most people in South Africa, whey concentrate is the better buy: it builds muscle just as well per gram of protein, while local isolates cost roughly 35% to 50% more per 30 g o - [Who owns Biogen supplements in South Africa?](https://www.healthnews24.co.za/answers/who-owns-biogen-supplements-south-africa.md): Biogen's current legal ownership is not published in the sources we could verify. The brand's own 20-year announcement says it began in 2004 as an in-house brand concept for Dis-Ch - [Can you drink whey protein if you are lactose intolerant in South Africa?](https://www.healthnews24.co.za/answers/whey-protein-lactose-intolerance-south-africa.md): Many lactose-intolerant people can use whey isolate, which typically contains under about 1% lactose (versus roughly 3% to 8% in concentrate), but it is not guaranteed lactose-free - [Dis-Chem vs Takealot vs Clicks: where is whey protein cheapest?](https://www.healthnews24.co.za/answers/whey-protein-dis-chem-vs-takealot-south-africa.md): In South Africa no retailer is cheapest on every tub. In October 2026 Dis-Chem matches the brand shops (NPL and Biogen to the cent), Clicks undercuts on local labels such as Nutrit - [Do you really need protein powder in South Africa?](https://www.healthnews24.co.za/answers/is-protein-powder-necessary-south-africa.md): No. Protein powder is a convenience, not a requirement: if food already gives you 1.4–2.0 g of protein per kg of body weight a day (the ISSN range for people who train), a shake ad - [How do whey proteins compare per 30 g of protein in South Africa?](https://www.healthnews24.co.za/answers/whey-protein-per-30g-protein-comparison-south-africa.md): South African whey costs about R18 to R51 per 30 g of protein in October 2026, using serving data the brands publish. Budget blends such as USN Hydrotech (about R18–R21) and NPL Pl - [How much protein do I need per day in South Africa?](https://www.healthnews24.co.za/answers/how-much-protein-per-day-south-africa.md): Most active South Africans need 1.4 to 2.0 g of protein per kg of body weight a day (ISSN position stand), which is about 98 to 140 g for a 70 kg person. People cutting calories ma - [How much protein do you need to build muscle?](https://www.healthnews24.co.za/answers/how-much-protein-to-build-muscle.md): To build muscle, aim for about 1.6 g of protein per kg of body weight a day: meta-analysis of 49 trials found gains plateau around 1.62 g/kg (confidence range 1.03 to 2.20). For an - [How should you store whey protein in South African summer heat?](https://www.healthnews24.co.za/answers/how-to-store-whey-protein-in-south-africa-heat.md): Keep whey in a cool, dry, dark cupboard, ideally below about 25 °C, with the lid sealed and a dry scoop. In a South African summer, never leave a tub in a parked car, a bakkie load - [Is Biogen a good supplement brand in South Africa?](https://www.healthnews24.co.za/answers/is-biogen-a-good-brand-south-africa.md): Biogen is a well-known South African supplement brand: its own announcement says it began in 2004 and now spans whey, plant protein, gainers, creatine and wellness lines, stocked a - [Is Evox a good supplement brand in South Africa?](https://www.healthnews24.co.za/answers/is-evox-a-good-brand-south-africa.md): Evox is a mid-priced South African sports nutrition brand sold mainly through Dis-Chem. Its 100% Whey Advanced costs R670 for 908 g (about R738 per kg, October 2026), in line with - [Is grass-fed whey worth the extra money in South Africa?](https://www.healthnews24.co.za/answers/grass-fed-vs-regular-whey-south-africa.md): Grass-fed whey is worth the extra money only if you value its origin; nutritionally the evidence of an advantage is modest, and per gram of protein it builds muscle no better than - [Is imported whey cheaper than local whey in South Africa?](https://www.healthnews24.co.za/answers/imported-vs-local-whey-south-africa.md): No. In October 2026 imported whey on South African shelves costs roughly 1.7 to 3.6 times a local tub per kilogram: Optimum Nutrition Gold Standard 900 g is R1 150 and Myprotein Im - [Optimum Nutrition Gold Standard vs USN whey: which should you buy in South Africa?](https://www.healthnews24.co.za/answers/optimum-nutrition-vs-usn-whey-south-africa.md): For most buyers in South Africa, USN BlueLab 100% Whey is the better buy than Optimum Nutrition Gold Standard: about R28 versus about R47 per 30 g protein (R689 per kg against R1 1 - [What are the best protein bars in South Africa?](https://www.healthnews24.co.za/answers/best-protein-bars-south-africa.md): The best-value protein bar with published numbers in South Africa is the NPL 21 Protein Bar (65 g, R41.99, 21 g protein, about R20 per 10 g protein), but it uses sucralose and suga - [What are the best-rated whey proteins on Takealot?](https://www.healthnews24.co.za/answers/best-whey-protein-on-takealot-south-africa.md): We cannot quote verified Takealot star ratings for whey in South Africa, because Takealot blocks automated checks and we do not publish unverifiable ratings. What we can verify in - [What is protein spiking and how do you avoid it in South Africa?](https://www.healthnews24.co.za/answers/what-is-amino-spiking-whey-south-africa.md): Amino spiking, also called protein spiking, means adding cheap free amino acids such as glycine or creatine to a powder so a nitrogen-based lab test reports more protein than the w - [What is the best chocolate whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-chocolate-whey-protein-south-africa.md): The best chocolate whey in South Africa depends on sweetness versus ingredients. For a sweet, dessert-style shake, USN BlueLab 100% Whey (R689 per kg, about R28 per 30 g protein) i - [What is the best mass gainer in South Africa?](https://www.healthnews24.co.za/answers/best-mass-gainer-for-hardgainers-south-africa.md): The cheapest mass gainers in South Africa are USN Mass Gainer gH (4 kg, R466, R11.65 per 100 g) and NPL Hyper Gain Mass (4 kg, R500), but the best one depends on protein and calori - [What is the best protein powder for beginners in South Africa?](https://www.healthnews24.co.za/answers/best-protein-powder-for-beginners-south-africa.md): For most beginners in South Africa, a whey concentrate or whey blend in a small tub of about 1 kg is the sensible start. Expect R330–R700 a tub in October 2026, aim for 20 g or mor - [What is the best protein powder for women in South Africa?](https://www.healthnews24.co.za/answers/best-protein-powder-for-women-south-africa.md): Women do not need a special pink product: the best protein powder for women in South Africa is the one with enough protein per scoop, a label you trust and an ingredient list you t - [What is the best-tasting whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-tasting-whey-protein-south-africa.md): Taste is personal, so there is no objectively best-tasting whey in South Africa; what you can compare is flavour range and sweetener profile. USN offers the widest choice (15 BlueL - [What is the cheapest whey protein per serving in South Africa?](https://www.healthnews24.co.za/answers/cheapest-whey-protein-per-serving-south-africa.md): The cheapest whey per serving in South Africa that publishes its numbers is USN Hydrotech (900 g, R369 to R417.99, about R12 to R14 per serving and R18 to R21 per 30 g protein), a - [Where can you buy whey protein in Cape Town?](https://www.healthnews24.co.za/answers/whey-protein-where-to-buy-cape-town-south-africa.md): In Cape Town you can buy whey protein from national chains (Dis-Chem, Clicks), Takealot, health retailers (Faithful to Nature, Wellness Warehouse), brand online shops (USN, NPL, Bi - [Why does whey protein make me bloated?](https://www.healthnews24.co.za/answers/does-whey-protein-cause-bloating.md): Whey usually causes bloating through lactose, sweeteners or sugar alcohols, or one very large serving. Whey concentrate typically holds roughly 3–8% lactose and isolate under about - [Casein vs whey: what is the difference in South Africa?](https://www.healthnews24.co.za/answers/casein-vs-whey-protein-south-africa.md): Whey digests faster and suits any time of day; casein digests over several hours and is mainly useful as a 30–40 g pre-sleep dose (ISSN). For muscle gain over weeks, total daily pr - [Does whey protein cause acne?](https://www.healthnews24.co.za/answers/does-whey-protein-cause-acne.md): The evidence that whey causes acne is mixed and weak, and there are no South African trials. Observational studies link dairy to acne (pooled odds ratio 1.25), and case reports des - [Does whey protein expire and is it safe after the best-before date?](https://www.healthnews24.co.za/answers/does-whey-protein-expire.md): Whey protein sold in South Africa does not turn dangerous on the best-before date: the date marks peak quality, not a safety cut-off, and sealed powder kept cool and dry is often f - [How much whey protein per day is too much?](https://www.healthnews24.co.za/answers/how-much-whey-protein-per-day-is-too-much.md): For healthy adults in South Africa, whey becomes too much only when total daily protein climbs well above about 2.0–2.2 g per kg or causes stomach trouble. ISSN guidance is 1.4–2.0 - [Is MyProtein available in South Africa and is it worth importing?](https://www.healthnews24.co.za/answers/is-myprotein-available-in-south-africa.md): Yes, Myprotein products are sold in South Africa through Dis-Chem, which lists Impact Whey 1 kg at R1 300, Creatine Monohydrate 500 g at R555 and Layered Protein Bars at R63.99 (Oc - [Is hydrolysed whey better than whey isolate in South Africa?](https://www.healthnews24.co.za/answers/whey-hydrolysate-vs-isolate-south-africa.md): No evidence shows hydrolysed whey is better than whey isolate for most people. Hydrolysate is whey pre-split into shorter peptides, so it digests slightly faster and tastes more bi - [Is whey protein halaal in South Africa?](https://www.healthnews24.co.za/answers/is-whey-protein-halaal-south-africa.md): Whey is not automatically halaal. It is dairy, but cheese-making whey can involve animal-derived rennet, and flavours, enzymes and capsules raise further questions, so status depen - [Mass gainer vs whey protein: which should you buy in South Africa?](https://www.healthnews24.co.za/answers/mass-gainer-vs-whey-protein-south-africa.md): In South Africa, choose whey unless you cannot eat enough: whey supplies protein, a mass gainer mainly carbohydrate calories. In October 2026 a 4 kg local gainer costs R466–R600, a - [Should you mix whey protein with water or milk?](https://www.healthnews24.co.za/answers/should-i-mix-whey-with-water-or-milk.md): In South Africa, mix whey with water for the lowest calories and simplest digestion, or with milk for about 8 g extra protein, a creamier taste and roughly 90–170 extra kcal per 25 - [What are the best ready-to-drink protein shakes in South Africa?](https://www.healthnews24.co.za/answers/best-ready-to-drink-protein-shakes-south-africa.md): On verified October 2026 prices, USN Super M (300 ml, 22 g protein, R24.99) is the cheapest ready-to-drink protein shake we found in South Africa at about R22.70 per 20 g of protei - [What is the best casein protein in South Africa?](https://www.healthnews24.co.za/answers/best-casein-protein-south-africa.md): Casein is a thin category in South Africa. The cheapest verified tubs in October 2026 are Primal Casein 750 g and Nutritech Casein Slow Release 1 kg, both about R500; NPL 750 g (R5 - [What is the best lactose-free protein powder in South Africa?](https://www.healthnews24.co.za/answers/best-lactose-free-protein-south-africa.md): No whey in South Africa is strictly lactose-free, but whey isolate (typically under about 1% lactose) is the best-tolerated dairy option, and pea-based plant proteins contain none. - [What is the best vanilla whey protein in South Africa?](https://www.healthnews24.co.za/answers/best-vanilla-whey-protein-south-africa.md): For a vanilla whey in South Africa with a short ingredient list and no sweeteners, ATP Fitness Madagascan Vanilla Whey Isolate (800 g, R950 on its shop in October 2026) is the clea - [When is the best time to take whey protein?](https://www.healthnews24.co.za/answers/when-to-take-whey-protein.md): In South Africa as elsewhere, take whey whenever it helps you reach your daily protein target: total daily intake matters far more than timing. Aim for 20–40 g per serving across 3 - [Where can you buy whey protein in Johannesburg and Pretoria?](https://www.healthnews24.co.za/answers/whey-protein-where-to-buy-johannesburg-south-africa.md): In Johannesburg and Pretoria you can buy whey in South Africa's national chains (Dis-Chem, Clicks), online retailers (Takealot, Faithful to Nature, Wellness Warehouse) and brand sh - [Whey blend vs whey isolate: what is the difference in South Africa?](https://www.healthnews24.co.za/answers/whey-blend-vs-isolate-south-africa.md): A whey isolate is filtered to roughly 85–90% protein with under about 1% lactose; a blend mixes concentrate, isolate and sometimes other proteins and costs less. Muscle results per ## Creatine in South Africa The most researched supplement in sport: dose, loading, safety, myths and the real cost per 5 g serving at South African retailers. - [Biogen vs USN creatine: which is better in South Africa?](https://www.healthnews24.co.za/answers/biogen-vs-usn-creatine-south-africa.md): Biogen is the better value at 500 g and is the only one of the two whose creatine listing states Informed Sport testing; USN is easier to buy in small tubs. As of October 2026, Bio - [Does creatine cause hair loss?](https://www.healthnews24.co.za/answers/does-creatine-cause-hair-loss.md): No good evidence shows creatine causes hair loss. The worry comes from one 2009 study of South African college rugby players, which found higher DHT (a hormone linked to male-patte - [Does creatine damage your kidneys?](https://www.healthnews24.co.za/answers/does-creatine-damage-kidneys.md): No: in healthy adults, creatine at normal doses has not been shown to damage the kidneys. Meta-analyses find no harm to kidney function, and the ISSN found no compelling evidence o - [How much creatine should you take per day?](https://www.healthnews24.co.za/answers/how-much-creatine-per-day.md): Take 3-5 g of creatine monohydrate a day in South Africa, about one level teaspoon, every day including rest days. The ISSN position stand says this raises muscle stores fully in r - [How much does creatine cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-creatine-cost-south-africa.md): Creatine monohydrate costs roughly R44 to R125 per 100 g in South Africa as of October 2026, which is R67 to R188 a month at 5 g a day. Budget brands run about R2.22 to R4 per 5 g, - [Is ATP Fitness micronised creatine any good in South Africa?](https://www.healthnews24.co.za/answers/is-atp-fitness-creatine-good-south-africa.md): Yes, ATP Fitness Micronised Creatine Monohydrate is a sound choice if you want a plain, single-ingredient creatine: 200-mesh micronised monohydrate at R500 for 600 g, or R4.17 per - [Is creatine safe for teenagers in South Africa?](https://www.healthnews24.co.za/answers/is-creatine-safe-for-teenagers-south-africa.md): Creatine appears well tolerated in adolescents in short studies, but long-term data are limited and we do not recommend it for under-18s in South Africa without a sports doctor or - [Is single-ingredient creatine better than creatine blends?](https://www.healthnews24.co.za/answers/is-single-ingredient-creatine-better.md): For most people in South Africa, yes: single-ingredient creatine monohydrate is the form with the evidence, it is cheaper per gram of creatine, and it carries less contamination ri - [What is the best creatine in South Africa in 2026?](https://www.healthnews24.co.za/answers/best-creatine-in-south-africa-2026.md): The best creatine in South Africa in 2026 is a plain creatine monohydrate, and the right pick depends on your priority. As of October 2026, among widely stocked brands Nutritech 50 - [What is the cheapest creatine per serving in South Africa?](https://www.healthnews24.co.za/answers/cheapest-creatine-per-serving-south-africa.md): The cheapest creatine per 5 g serving in South Africa is about R2.22 to R3 as of October 2026: Pure Natural Options 500 g (R2.22), Nutritech 500 g at Wellness Warehouse (R2.50) and - [Where can you buy creatine in Cape Town?](https://www.healthnews24.co.za/answers/where-to-buy-creatine-cape-town-south-africa.md): You can buy creatine in Cape Town from pharmacies and health shops (Dis-Chem, Clicks, Wellness Warehouse), from Takealot and brand webshops (USN, Biogen, NPL, ATP Fitness), and fro - [Can you take creatine with coffee or caffeine?](https://www.healthnews24.co.za/answers/can-you-take-creatine-with-caffeine-coffee.md): Yes, you can take creatine with coffee or caffeine. An early 1996 study suggested caffeine might blunt creatine's benefit, but later work has not confirmed a consistent clash, and - [Creatine monohydrate vs creatine HCl: which is better in South Africa?](https://www.healthnews24.co.za/answers/creatine-monohydrate-vs-hcl-south-africa.md): Creatine monohydrate is the better buy in South Africa: it is the form used in almost all the research, and no good evidence shows creatine HCl works better or at a smaller dose. H - [Do South African schools and school rugby allow creatine?](https://www.healthnews24.co.za/answers/do-south-african-schools-allow-creatine.md): There is no single national rule: policies vary by school, province and sport code, and we could not find a published SA Rugby or national schools ban on creatine. Creatine is not - [Do you need to load creatine?](https://www.healthnews24.co.za/answers/do-you-need-to-load-creatine.md): No, you do not need to load creatine. Taking 3-5 g a day fills your muscle stores in about three to four weeks; loading about 0.3 g per kg a day (roughly 20 g in four doses) for 5- - [Does creatine cause bloating or water retention?](https://www.healthnews24.co.za/answers/does-creatine-cause-bloating-water-retention.md): Creatine can cause a 1-2 kg rise in body weight in the first weeks, but this is extra water stored inside muscle cells, not the puffy bloating of fluid under the skin. Stomach bloa - [How should you store creatine in South African heat?](https://www.healthnews24.co.za/answers/how-to-store-creatine-in-south-africa-heat.md): Store creatine in its sealed tub in a cool, dry cupboard. Creatine monohydrate powder is stable at room temperature, including South African summer heat; the real enemy is moisture - [Is USN creatine monohydrate any good in South Africa?](https://www.healthnews24.co.za/answers/is-usn-creatine-monohydrate-good-south-africa.md): USN Pure Creatine Monohydrate is a solid mainstream choice in South Africa: micronised, sold in 200 g, 300 g and 410 g tubs, widely stocked, and tagged vegan and halaal on USN's sh - [Is creatine safe and useful for women?](https://www.healthnews24.co.za/answers/is-creatine-safe-for-women.md): Yes, creatine monohydrate is safe and useful for healthy women at 3-5 g a day. Women start with lower muscle creatine stores, so they often respond well. The early 1-2 kg weight ga - [Is creatine useful for runners and cyclists?](https://www.healthnews24.co.za/answers/creatine-for-endurance-athletes.md): Creatine is of limited use for runners and cyclists in South Africa. It helps short, hard efforts such as sprint finishes, hill repeats and strength sessions, but its 1-2 kg water- - [Is micronised creatine better than regular creatine in South Africa?](https://www.healthnews24.co.za/answers/micronised-vs-regular-creatine-south-africa.md): Micronised creatine dissolves more easily but does not work better than regular creatine monohydrate. Both are the same molecule, so the muscle effect, dose (3-5 g a day) and safet - [What are the side effects of creatine in South Africa?](https://www.healthnews24.co.za/answers/creatine-side-effects-south-africa.md): Creatine's side effects in healthy adults are mild: stomach upset or loose stools (mostly with loading doses) and an early 1-2 kg gain in water weight. Studies do not support cramp - [What is the best creatine for women in South Africa?](https://www.healthnews24.co.za/answers/best-creatine-for-women-south-africa.md): The best creatine for women in South Africa is the same plain creatine monohydrate men use: there is no need for pink or women-specific products. At 3 g a day, as of October 2026, - [Where is creatine cheapest: Dis-Chem, Clicks or Takealot?](https://www.healthnews24.co.za/answers/creatine-dis-chem-vs-clicks-vs-takealot-south-africa.md): Takealot is often cheapest for the same creatine tub, but not always, and no retailer wins every time. As of October 2026, NPL 500 g is R299 on Takealot versus R539.99 at Dis-Chem, - [Will creatine cause a failed drug test in South Africa?](https://www.healthnews24.co.za/answers/can-creatine-cause-a-failed-drug-test-south-africa.md): Plain creatine monohydrate will not cause a failed drug test in South Africa. Creatine is not on the WADA Prohibited List, which SAIDS applies. The real risk is contamination in bl - [Are creatine gummies worth it in South Africa?](https://www.healthnews24.co.za/answers/are-creatine-gummies-worth-it-south-africa.md): Probably not. We found no creatine gummies listed at South African retailers in October 2026, and gummies are a convenience format, not a better one. You need 3–5 g of creatine mon - [Can you take creatine while cutting?](https://www.healthnews24.co.za/answers/can-you-take-creatine-while-cutting.md): Yes. Creatine has no calories and does not stop fat loss; it helps you keep training quality and strength in a calorie deficit. Expect the scale to rise by 1–2 kg in the first week - [Do vegetarians and vegans benefit more from creatine?](https://www.healthnews24.co.za/answers/creatine-for-vegetarians-and-vegans.md): Often yes. Meat and fish are the main dietary sources of creatine, so vegetarians and vegans start with lower muscle stores and tend to see a larger response to supplementation. Th - [Does creatine expire?](https://www.healthnews24.co.za/answers/does-creatine-expire.md): Yes, every creatine tub has a best-before date, but dry creatine monohydrate powder is very stable and is usually fine for a while past it if it has been kept sealed, cool and dry. - [How can you tell if creatine is fake or diluted?](https://www.healthnews24.co.za/answers/how-to-tell-fake-creatine.md): You cannot reliably tell at home. Taste, clumping or dissolving tests do not prove purity. Instead, buy from the brand or a reputable retailer, check the seal, batch number, best-b - [How do you mix creatine so it dissolves?](https://www.healthnews24.co.za/answers/how-to-mix-creatine.md): Stir 5 g of creatine monohydrate into 250–300 ml of warm (not boiling) water, juice or a shake and drink it straight away. Micronised creatine dissolves better than standard powder - [How much weight will you gain on creatine?](https://www.healthnews24.co.za/answers/does-creatine-make-you-gain-weight.md): Expect to gain about 1–2 kg in the first weeks on creatine, almost all of it water drawn into muscle cells, not fat. Over months of resistance training, creatine users tend to add - [What is Creapure and is it sold in South Africa?](https://www.healthnews24.co.za/answers/what-is-creapure-south-africa.md): Creapure is a trademarked brand of creatine monohydrate made by Alzchem in Germany. It is chemically the same creatine monohydrate used in the research, sold on a purity and sourci - [When is the best time to take creatine?](https://www.healthnews24.co.za/answers/when-to-take-creatine.md): The best time to take creatine is whenever you will take it every day. Timing matters far less than consistency: 3–5 g daily saturates muscle in 3–4 weeks. Some evidence suggests a - [Where can you buy creatine in Johannesburg and Pretoria?](https://www.healthnews24.co.za/answers/where-to-buy-creatine-johannesburg-pretoria-south-africa.md): In Johannesburg and Pretoria you can buy creatine at Dis-Chem (Biogen, NPL, Foundation, Myprotein), Clicks (Nutritech) and Faithful to Nature, plus online from Takealot, brand shop ## Collagen supplements in South Africa Bovine vs marine, powder vs capsules, what the skin and tendon trials actually show, and what 10 g of collagen should cost in South Africa. - [Does collagen actually work?](https://www.healthnews24.co.za/answers/does-collagen-actually-work.md): Possibly, in modest ways, but the evidence is emerging and mixed. Small studies suggest 15 g of collagen with vitamin C before loading exercise can raise a collagen-synthesis marke - [How much does collagen powder cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-collagen-cost-south-africa.md): As of October 2026, plain collagen powder in South Africa costs R10.44–R17.68 per 10 g (about R104–R177 per 100 g), with a median near R13.89. Daily 10 g costs roughly R313–R530 a - [Is ATP Fitness hydrolysed collagen any good?](https://www.healthnews24.co.za/answers/is-atp-fitness-hydrolysed-collagen-good.md): ATP Fitness Hydrolysed Collagen is good value and very clean, but young and lightly documented. It is 100% hydrolysed bovine peptides at 10 g per scoop, with nothing added. The 910 - [Marine vs bovine collagen: which is better in South Africa?](https://www.healthnews24.co.za/answers/marine-vs-bovine-collagen-south-africa.md): Neither is proven better: both are mainly type I collagen and there is no strong head-to-head evidence. Choose on allergy, diet, price and source. In South Africa bovine powders co - [What is the best collagen for women in South Africa?](https://www.healthnews24.co.za/answers/best-collagen-for-women-sa.md): Women do not need a special collagen: plain hydrolysed collagen peptides at about 5–10 g a day are what skin and joint trials used, and the evidence is emerging and mixed. In South - [What is the best collagen powder in South Africa?](https://www.healthnews24.co.za/answers/best-collagen-powder-in-south-africa.md): On price, ATP Fitness Hydrolysed Collagen 910 g (R950, ATP shop) is the cheapest single-ingredient powder we priced in South Africa at R10.44 per 10 g, ahead of MetaBody (R11.20 on - [What is the best collagen powder without additives in South Africa?](https://www.healthnews24.co.za/answers/best-collagen-powder-without-additives-south-africa.md): The cleanest South African collagen powders are single-ingredient bovine peptides with no sweeteners, flavours or vitamin blends. As of October 2026, ATP Fitness 910 g (R950, R10.4 - [Can collagen help with menopause skin and bone changes?](https://www.healthnews24.co.za/answers/collagen-and-menopause-skin-bones.md): Possibly a little, but the evidence is emerging. One 12-month trial in 131 postmenopausal women found 5 g a day of collagen peptides improved bone density scores slightly versus pl - [Can you put collagen in hot coffee?](https://www.healthnews24.co.za/answers/can-you-put-collagen-in-hot-coffee.md): Yes. Hydrolysed collagen peptides dissolve readily in hot coffee or tea, and normal drinking temperatures do not meaningfully harm them because they are already broken into small p - [Does collagen help hair and nails?](https://www.healthnews24.co.za/answers/does-collagen-help-hair-and-nails.md): The evidence is low. One small, open-label study found 2.5 g a day of collagen peptides for 24 weeks was linked to about 12% faster nail growth and fewer broken nails, but it had 2 - [Does collagen help joint pain and tendons?](https://www.healthnews24.co.za/answers/does-collagen-help-joints-and-tendons.md): Collagen may help tendons and joints, but the evidence is emerging, not proven. Small trials suggest 10 to 15 g of hydrolysed collagen taken with vitamin C about an hour before loa - [Does collagen powder improve skin and wrinkles?](https://www.healthnews24.co.za/answers/does-collagen-help-skin-wrinkles.md): Possibly a little for skin hydration and elasticity, but the evidence is disputed and no good evidence shows it removes wrinkles. A 2019 review of 11 trials (805 people) reported b - [How much collagen should you take per day?](https://www.healthnews24.co.za/answers/how-much-collagen-per-day.md): Most adults in South Africa use 10 g of hydrolysed collagen a day, which is one level scoop of most powders. Trials have used between 2.5 g and 15 g: about 2.5 to 10 g daily for sk - [Is collagen supplementation safe during pregnancy or breastfeeding in South Africa?](https://www.healthnews24.co.za/answers/is-collagen-safe-in-pregnancy-south-africa.md): There is not enough research to say collagen supplements are proven safe in pregnancy or breastfeeding. Collagen is a food protein and no specific harm has been shown, but trials h - [What are the side effects of collagen supplements?](https://www.healthnews24.co.za/answers/collagen-side-effects.md): Collagen supplements are generally well tolerated, and side effects are usually mild: bloating, a feeling of fullness, heartburn, or an unpleasant aftertaste. The main real risks a - [What is the cheapest collagen per 10 g dose in South Africa?](https://www.healthnews24.co.za/answers/cheapest-collagen-per-10g-south-africa.md): As of October 2026 the cheapest collagen powder per 10 g in South Africa that we priced is ATP Fitness Hydrolysed Collagen 910 g at R950 on the ATP shop, or R10.44 per 10 g. The Ha - [Where can you buy collagen powder in South Africa?](https://www.healthnews24.co.za/answers/where-to-buy-collagen-south-africa.md): In South Africa you can buy collagen powder from Faithful to Nature, Dis-Chem and Dis-Chem Living Fit, Clicks, Partners Hair, Knysna Health, brand shops such as Biogen and ATP Fitn - [Are collagen gummies worth it?](https://www.healthnews24.co.za/answers/collagen-gummies-worth-it.md): Usually not, if the aim is a proven collagen dose. Gummies typically deliver far less collagen per piece than the 5 to 10 g studied in trials, and they add sugar or sugar alcohols. - [Collagen peptides vs gelatine: what is the difference?](https://www.healthnews24.co.za/answers/collagen-peptides-vs-gelatine.md): Gelatine and collagen peptides both come from collagen, but gelatine is only partly broken down and sets into a jelly when cooled, while collagen peptides are hydrolysed further, d - [Collagen powder vs capsules vs liquid: which is best?](https://www.healthnews24.co.za/answers/collagen-powder-vs-capsules-vs-liquid.md): For the dose and the price, powder is best: in South Africa it costs about R10 to R18 per 10 g of collagen as of October 2026, against roughly R34 to R69 for capsules and about R34 - [Do vegan collagen boosters work?](https://www.healthnews24.co.za/answers/vegan-collagen-boosters-do-they-work.md): Vegan collagen boosters cannot contain collagen, because collagen is an animal protein. They usually supply vitamin C, amino acids, silica or plant extracts that your body may use - [Do you need vitamin C with collagen?](https://www.healthnews24.co.za/answers/collagen-with-vitamin-c-do-you-need-it.md): You need vitamin C for your body to build collagen, but you do not need to buy a special product. A normal diet with fruit and vegetables usually supplies enough, and megadoses add - [Is Collagen Cafe a good collagen brand in South Africa?](https://www.healthnews24.co.za/answers/is-collagen-cafe-a-good-brand-south-africa.md): Collagen Cafe is a South African liquid collagen giving 10 g of hydrolysed type I and III collagen per 20 ml serving, with vitamin C, magnesium and black-pepper extract, stocked in - [Is collagen a complete protein?](https://www.healthnews24.co.za/answers/is-collagen-a-complete-protein.md): No. Collagen is an incomplete protein because it contains almost no tryptophan, an essential amino acid, and it is low in leucine. As a sole protein source its quality score is eff - [Is collagen halaal in South Africa?](https://www.healthnews24.co.za/answers/is-collagen-halaal-south-africa.md): It depends on the product. Collagen is halaal only if the animal source and processing are certified, and a brand's claim should be checked against the certifier's register. In Sou - [Is collagen powder safe from heavy metals?](https://www.healthnews24.co.za/answers/collagen-heavy-metals-and-contamination.md): We cannot say that any collagen powder sold in South Africa is free of heavy metals, because we found no published South African test data specific to collagen. Only one product in - [Is collagen useful for runners and athletes in South Africa?](https://www.healthnews24.co.za/answers/collagen-for-runners-and-athletes-south-africa.md): Collagen may be modestly useful for runners and athletes with heavy tendon and joint loads, but evidence is emerging, not proven. Small studies used 10 to 15 g with about 50 mg vit - [Is grass-fed collagen worth the extra money in South Africa?](https://www.healthnews24.co.za/answers/grass-fed-collagen-worth-it-south-africa.md): Probably not for results. We found no evidence that grass-fed or pasture-raised collagen works better for skin, joints or tendons than standard bovine collagen, because the amino a - [What is hydrolysed collagen and why is it used?](https://www.healthnews24.co.za/answers/what-is-hydrolysed-collagen.md): Hydrolysed collagen (collagen peptides) is collagen from bovine hide or bones, or fish skin, that has been broken down by enzymes into small peptides so it dissolves easily and is - [What is the best time of day to take collagen?](https://www.healthnews24.co.za/answers/best-time-to-take-collagen.md): For skin, joints and general use, the best time to take collagen is whenever you will remember it, because there is no evidence that morning, evening or with meals matters. The one ## Pre-workout supplements in South Africa Caffeine, citrulline, beta-alanine and the stimulants to avoid. Doses that work, doses that are only marketing, and how to read a South African pre-workout label. - [Can teenagers take pre-workout in South Africa?](https://www.healthnews24.co.za/answers/can-teenagers-take-pre-workout-south-africa.md): No. We do not recommend pre-workout for anyone under 18. Tubs that publish a figure list about 150–300 mg of caffeine a scoop, which can reach or pass the limit EFSA used for adole - [How much caffeine is in pre-workout in South Africa?](https://www.healthnews24.co.za/answers/how-much-caffeine-in-pre-workout-south-africa.md): Pre-workouts sold in South Africa that publish a figure range from 150 mg a scoop (Biogen Premium, USN XTS Hyperdrive) to 200 mg (Cellucor C4, US page) and 300 mg (USN Qhush Platin - [Is DMAA banned in South Africa and sport?](https://www.healthnews24.co.za/answers/is-dmaa-banned-in-south-africa.md): In sport, yes: DMAA (methylhexanamine) has been on the WADA Prohibited List since 2010 and is currently listed as a specified stimulant, banned in competition; SAIDS applies that l - [Is pre-workout safe? What do South African doctors say?](https://www.healthnews24.co.za/answers/is-pre-workout-safe-south-africa.md): For most healthy adults, a pre-workout taken at the label dose is low risk, but the risk rises with caffeine stacking, hidden ingredients and pre-existing conditions. A 2026 South - [What is the best pre-workout in South Africa?](https://www.healthnews24.co.za/answers/best-pre-workout-in-south-africa.md): For transparency and tested-product claims, Biogen Premium Pre-Workout is our pick in South Africa: it publishes every dose, has 150 mg of caffeine and carries a seller claim of In - [Can pre-workout cause a failed drug test in South Africa?](https://www.healthnews24.co.za/answers/pre-workout-banned-substances-sports-south-africa.md): Yes, it can. Caffeine is not prohibited, but stimulant-heavy and multi-ingredient pre-workouts carry the highest contamination risk, and some contain banned stimulants such as DMAA - [Can you build your own pre-workout from single ingredients in South Africa?](https://www.healthnews24.co.za/answers/diy-pre-workout-stack-with-single-ingredients-south-africa.md): Yes. A self-built stack of coffee for caffeine, 6 g citrulline malate before training, plus daily 4 g beta-alanine and 5 g creatine covers the evidence-based ingredients. In Octobe - [Pre-workout vs coffee: which is better in South Africa?](https://www.healthnews24.co.za/answers/pre-workout-vs-coffee-south-africa.md): For the caffeine, coffee wins on cost and simplicity: a brewed cup has about 95 mg, against about 150–300 mg in a pre-workout scoop where brands publish it. Pre-workouts add citrul - [What is dry scooping and is it dangerous?](https://www.healthnews24.co.za/answers/what-is-dry-scooping-and-is-it-dangerous.md): Dry scooping means swallowing pre-workout powder without mixing it with water. It has no proven benefit and real risks: the powder can be inhaled into the lungs or cause choking, a - [What is the best stimulant-free pre-workout in South Africa?](https://www.healthnews24.co.za/answers/best-stimulant-free-pre-workout-south-africa.md): The evidence-based way to go stimulant-free is citrulline malate (6–8 g before training) plus daily beta-alanine and creatine. As a ready-made tub, USN Qhush Hyperdrive Caffeine Fr - [What is the cheapest pre-workout per serving in South Africa?](https://www.healthnews24.co.za/answers/cheapest-pre-workout-per-serving-south-africa.md): The cheapest verifiable pre-workout per serving is USN XTS Hyperdrive at about R5.40–R5.90 a 5.3 g scoop (our calculation) (R214–R232.99 for 210 g, October 2026), with 150 mg of ca - [What is the right citrulline malate dose?](https://www.healthnews24.co.za/answers/citrulline-malate-dose-for-pumps.md): Studies most often use 6–8 g of citrulline malate (in a 2:1 product, roughly 3.5–4.5 g of L-citrulline) about 60 minutes before training. The evidence is emerging and mixed, with s - [Why does pre-workout cause heart palpitations or anxiety?](https://www.healthnews24.co.za/answers/pre-workout-heart-palpitations-anxiety.md): Caffeine blocks adenosine receptors and raises adrenaline, heart rate and alertness, and pre-workouts often deliver 150–300 mg at once, sometimes with other stimulants. Palpitation - [Why does pre-workout make your skin tingle?](https://www.healthnews24.co.za/answers/what-does-beta-alanine-tingling-mean.md): The tingle is paraesthesia, a harmless pins-and-needles feeling in the face, neck and hands caused by beta-alanine. It is more likely with single doses above about 800 mg of standa - [Does pre-workout expire and how should you store it?](https://www.healthnews24.co.za/answers/does-pre-workout-expire.md): Yes. Pre-workout carries a date mark (R146 makes date marking compulsory in South Africa), and quality, flavour and mixability fade after it. Powder kept dry and sealed is usually - [Does pre-workout raise blood pressure?](https://www.healthnews24.co.za/answers/pre-workout-and-blood-pressure.md): Yes, temporarily. The caffeine in most pre-workouts (about 150–300 mg per serving) raises blood pressure for several hours; in a meta-analysis of trials using 200–300 mg, systolic - [How do South African pre-workout brands compare?](https://www.healthnews24.co.za/answers/pre-workout-brands-compared-south-africa.md): South African pre-workouts differ most in transparency, not price. As of October 2026, Biogen Premium Pre-Workout (R399.99–R429.99 for 600 g) and USN Qhush Platinum Black (R489.99– - [How long before bed should you stop pre-workout?](https://www.healthnews24.co.za/answers/pre-workout-and-sleep.md): Stop taking pre-workout at least 8–10 hours before bed. Caffeine has a half-life of about five hours, so a 300 mg scoop at 17:00 leaves roughly 150 mg at 22:00 and 75 mg at 03:00. - [What does proprietary blend mean on a pre-workout label?](https://www.healthnews24.co.za/answers/what-is-a-proprietary-blend-pre-workout.md): A proprietary blend lists several ingredients under one brand name with a single combined weight, so the dose of each ingredient is hidden. You cannot tell whether caffeine, citrul - [What is the best pre-workout for women in South Africa?](https://www.healthnews24.co.za/answers/best-pre-workout-for-women-south-africa.md): There is no sex-specific pre-workout; women need the same ingredients at doses scaled to body weight, and caffeine tolerance, not gender, decides the product. A 60 kg woman's 3 mg/ - [When should you take pre-workout?](https://www.healthnews24.co.za/answers/when-to-take-pre-workout.md): Take pre-workout 30–60 minutes before training, because caffeine peaks about an hour after you swallow it. Citrulline malate also works best about 60 minutes before. Beta-alanine a - [Where can you buy pre-workout in South Africa?](https://www.healthnews24.co.za/answers/where-to-buy-pre-workout-south-africa.md): In South Africa you can buy pre-workout at Dis-Chem (Biogen, NPL, Evox, Cellucor C4, MuscleTech, USN, Optimum Nutrition), Clicks (Nutritech, Clicks house brand, USN), Takealot, and ## Amino acid supplements in South Africa Glutamine, BCAAs, EAAs, beta-alanine and citrulline: which single amino acids earn their place and which are covered by the protein you already eat. - [BCAA vs EAA: which is better in South Africa?](https://www.healthnews24.co.za/answers/bcaa-vs-eaa-south-africa.md): EAAs are the better choice on the science, because building muscle protein needs all nine essential amino acids and BCAAs alone cannot sustain it. But whey protein does the same jo - [Do BCAAs work if you already eat enough protein?](https://www.healthnews24.co.za/answers/do-bcaas-work-if-you-eat-enough-protein.md): No. If you already eat enough protein (1.4–2.0 g/kg a day for most people who train), extra BCAAs add no meaningful benefit, because food and whey already supply them. BCAAs alone - [How much beta-alanine should you take and does it work?](https://www.healthnews24.co.za/answers/how-much-beta-alanine-per-day.md): Take 4–6 g of beta-alanine a day, split into doses of 2 g or less, for at least four weeks. It works by raising muscle carnosine, so timing around training does not matter. It help - [What does glutamine actually do?](https://www.healthnews24.co.za/answers/what-does-glutamine-do-for-athletes.md): Glutamine is the most abundant free amino acid in the body and fuels immune and gut-lining cells, but in healthy, well-fed athletes supplements have not been shown to improve muscl - [What is the best beta-alanine in South Africa?](https://www.healthnews24.co.za/answers/best-beta-alanine-in-south-africa-2026.md): Beta-alanine has strong evidence for efforts lasting roughly 1–4 minutes at 4–6 g a day. In South Africa the cheapest plain powders are My Whey 250 g (R195, Takealot) and USN 205 g - [What is the best glutamine in South Africa?](https://www.healthnews24.co.za/answers/best-glutamine-in-south-africa-2026.md): No glutamine is "best" for muscle, because the evidence for athletes is weak; if you buy one, choose on price per 5 g. As of October 2026, South African powders range from R2.68 (N - [Are single amino acid supplements safe for long-term use?](https://www.healthnews24.co.za/answers/are-amino-acid-supplements-safe-for-kidneys.md): At the doses studied, single amino acids such as glutamine, beta-alanine and citrulline are well tolerated by healthy adults, but long-term (multi-year) safety trials are lacking, - [Arginine vs citrulline: which raises nitric oxide better?](https://www.healthnews24.co.za/answers/arginine-vs-citrulline-for-blood-flow.md): Citrulline is the better oral choice for raising arginine and nitric oxide. Arginine is largely broken down in the gut before it reaches the blood, while citrulline is absorbed and - [Citrulline malate vs L-citrulline: which is better?](https://www.healthnews24.co.za/answers/citrulline-malate-vs-l-citrulline.md): Neither is proven better for performance. Citrulline malate 2:1 is two parts L-citrulline to one part malic acid, so 6 g contains roughly 4 g of citrulline; pure L-citrulline studi - [Do you need a leucine supplement?](https://www.healthnews24.co.za/answers/leucine-supplement-do-you-need-it.md): Almost certainly not. Muscle protein synthesis is maximised with roughly 2–3 g of leucine per meal (ISSN range 700–3 000 mg), and a 25 g scoop of whey already provides about 2.5–3 - [How much do BCAA and EAA supplements cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-do-bcaa-and-eaa-supplements-cost-south-africa.md): As of October 2026, BCAA and EAA powders cost about R8–R14 per 10 g of powder in South Africa: from R8.33 (NPL BCAA EAA 600 g, R499.99) to R13.83 (Nutritech All Day BCAA 5000 180 g - [How much does glutamine cost per serving in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-glutamine-cost-per-serving-south-africa.md): As of October 2026, plain L-glutamine in South Africa costs R2.68–R7.50 per 5 g serving, or about R80–R225 a month. Nutritech 300 g (R160.95–R168) is cheapest and ATP Fitness 200 g - [How much glutamine should you take a day?](https://www.healthnews24.co.za/answers/how-much-glutamine-per-day.md): There is no proven performance dose of glutamine; the usual retail serving is 5 g a day, and healthy adults tolerate that well. Studies on gut health in the heat have used much lar - [Is L-carnitine worth taking for fat loss or performance?](https://www.healthnews24.co.za/answers/is-l-carnitine-worth-it.md): For most healthy people, probably not. Meta-analyses of randomised trials find only a small average weight loss with L-carnitine, about 1.1–1.3 kg, concentrated in people with over - [What is the best BCAA supplement in South Africa?](https://www.healthnews24.co.za/answers/best-bcaa-in-south-africa.md): Most people who eat enough protein do not need BCAAs. If you still want one, rank 12:1:1 powders on price per 10 g of powder: as of October 2026 Evox BCAA + Glutamine 330 g (R294.9 - [What is the best EAA supplement in South Africa?](https://www.healthnews24.co.za/answers/best-eaa-supplement-south-africa.md): Few South African products are plain EAA mixes, and most do not publish leucine or EAA grams in text, so we cannot rank by price per 10 g of EAA. By powder weight (October 2026), U - [What is the best citrulline malate in South Africa?](https://www.healthnews24.co.za/answers/best-citrulline-in-south-africa-2026.md): Citrulline malate has emerging, mixed evidence for high-rep training, so buy on price per dose. As of October 2026, My Whey 250 g (R199, Takealot) is cheapest at R4.78 per 6 g; ATP - [Where can you buy glutamine, beta-alanine and citrulline in South Africa?](https://www.healthnews24.co.za/answers/where-to-buy-glutamine-and-beta-alanine-south-africa.md): In South Africa you can buy glutamine, beta-alanine and citrulline malate online from brand shops (ATP Fitness, USN), Dis-Chem, Clicks, Takealot, Faithful to Nature and Wellness Wa ## Hydration and endurance fuel in South Africa Electrolytes, gels and carb drinks for Comrades, Two Oceans, the Cape Town Cycle Tour and training in South African heat. - [How much sodium do you need per hour when running in South African heat?](https://www.healthnews24.co.za/answers/how-much-sodium-per-hour-running-in-south-african-heat.md): There is no universal figure. ACSM guidance suggests drinks with about 0.5–0.7 g of sodium per litre in events over an hour, replacing part of what you sweat, then adjusting from y - [What are the best energy gels in South Africa?](https://www.healthnews24.co.za/answers/best-energy-gels-in-south-africa.md): Among South African gels with published carbohydrate amounts in October 2026, Biogen Elite Carb Gel is the best value at about R30 per 30 g of carbohydrate, while Maurten Gel 100 i - [What is the best electrolyte powder in South Africa?](https://www.healthnews24.co.za/answers/best-electrolyte-powder-in-south-africa.md): No South African electrolyte powder we checked in October 2026 publishes sodium per serving on retailer pages, so the best pick depends on price, sugar and sweetener. Lifestyle Ele - [Do caffeine gels improve endurance performance?](https://www.healthnews24.co.za/answers/caffeine-gels-for-endurance-do-they-work.md): Yes. Caffeine is one of the best-supported performance aids, with endurance time-trial gains of roughly 2 to 4% at 3 to 6 mg per kg of body weight. A caffeine gel is just a conveni - [Do salt tablets prevent cramps?](https://www.healthnews24.co.za/answers/do-salt-tablets-prevent-cramps.md): No. Salt tablets have not been shown to prevent exercise-associated muscle cramps. A major review found the electrolyte-loss explanation rests on a handful of case reports, while p - [Do you need electrolytes or is water enough?](https://www.healthnews24.co.za/answers/do-i-need-electrolytes-or-just-water.md): For most workouts under 60–90 minutes, water and normal meals are enough. Electrolytes help during long or very hot sessions, for salty sweaters, and when sweat losses are large an - [How do you carb load for a marathon?](https://www.healthnews24.co.za/answers/carb-loading-for-a-marathon-how-to.md): To carb load for a marathon, eat about 8 to 12 g of carbohydrate per kg of body weight a day for the last 24 to 48 hours, and cut fibre and fat to make room. For a 70 kg runner tha - [How do you make a homemade electrolyte drink in South Africa?](https://www.healthnews24.co.za/answers/homemade-electrolyte-drink-south-africa.md): A simple homemade electrolyte drink in South Africa is 1 litre of water, a quarter teaspoon of fine table salt (about 590 mg sodium), 4 tablespoons of sugar (about 50 g) and a spla - [How does 32Gi compare with other South African gels?](https://www.healthnews24.co.za/answers/32gi-vs-other-gels-comparison-south-africa.md): 32Gi is a South African endurance brand and was the official gel and energy-bar supplier to the 2024 Comrades Marathon. Its High Intensity Gel costs R25–R35, but carbohydrate and c - [How many carbs per hour do you need for a marathon or ultra?](https://www.healthnews24.co.za/answers/how-many-carbs-per-hour-for-marathon-and-ultra.md): For a marathon or ultra, aim for up to 60 g of carbohydrate an hour from about two to three hours, and up to 90 g an hour beyond 2.5 hours using a glucose-plus-fructose blend at ro - [How much do electrolyte powders and tablets cost per serving in South Africa?](https://www.healthnews24.co.za/answers/how-much-do-electrolytes-cost-per-serving-south-africa.md): Electrolyte products in South Africa cost roughly R4.60 to R25 per serving, with a 32Gi electrolyte gel at about R35. The cheapest are Biogen Electrolyte sachets and Lifestyle Elec - [How much water should runners drink in hot weather in South Africa?](https://www.healthnews24.co.za/answers/how-much-water-should-runners-drink-in-hot-weather-south-africa.md): There is no single number: sweat rates range from about 0.5 to over 2 litres an hour. The best rule is to drink to thirst and check your own sweat rate by weighing yourself before - [Is 32Gi a good sports nutrition brand in South Africa?](https://www.healthnews24.co.za/answers/is-32gi-a-good-sports-nutrition-brand-south-africa.md): 32Gi is a credible South African endurance-nutrition brand, founded in 2010 and named the official gel and energy-bar supplier to the 2024 Comrades Marathon. It sells gels, race dr - [What is hyponatraemia and how do runners avoid it in South Africa?](https://www.healthnews24.co.za/answers/what-is-hyponatraemia-in-endurance-events-south-africa.md): Exercise-associated hyponatraemia is a dangerously low blood sodium (below 135 mmol/L) during or up to 24 hours after exercise. It is caused mainly by drinking more fluid than you - [What is the cheapest energy gel per 30 g of carbohydrate in South Africa?](https://www.healthnews24.co.za/answers/cheapest-energy-gel-per-30g-carbs-south-africa.md): Among South African gels with published carbohydrate amounts in October 2026, Biogen Elite Carb Gel is cheapest at about R30 per 30 g of carbohydrate (R44.99 for 45 g), followed by - [Do you need protein during ultra events?](https://www.healthnews24.co.za/answers/protein-during-ultra-endurance-events.md): Not essentially. Carbohydrate, fluid and sodium are the priorities during an ultra, and evidence that protein taken mid-race improves performance is limited. Small amounts of prote - [Electrolyte tablets vs powders: which is better?](https://www.healthnews24.co.za/answers/electrolyte-tablets-vs-powders-vs-gels.md): Neither format is better: tablets, powders and gels carry the same salts, so choose by sodium content, price and convenience. In South Africa, effervescent tablets (Lifestyle Elect - [How do you avoid hitting the wall in a marathon?](https://www.healthnews24.co.za/answers/how-to-avoid-hitting-the-wall-marathon.md): Avoid hitting the wall by starting the marathon with full glycogen stores, taking in 30 to 60 g of carbohydrate an hour from the first 30 to 45 minutes, and pacing evenly. Up to 90 - [How do you stay hydrated training in summer heat in South Africa?](https://www.healthnews24.co.za/answers/how-to-stay-hydrated-training-in-south-african-summer-heat.md): Stay hydrated in South African summer heat by training in the cooler hours, acclimatising for 10 to 14 days, drinking to thirst and checking your sweat rate. Pale-yellow urine is a - [Is chocolate milk a good recovery drink?](https://www.healthnews24.co.za/answers/is-chocolate-milk-a-good-recovery-drink.md): Yes, chocolate milk is a good, cheap recovery drink after endurance exercise. A 2019 meta-analysis of 12 trials found it gave similar or better results than placebo and other recov - [Is coconut water better than a sports drink?](https://www.healthnews24.co.za/answers/coconut-water-vs-sports-drink.md): No. In one controlled study, coconut water rehydrated about as well as a sports drink and water after exercise in heat, but its extra potassium gave no added benefit. Coconut water - [What are the best hydration tablets in South Africa?](https://www.healthnews24.co.za/answers/best-hydration-tablets-south-africa.md): The only true hydration tablet we could verify in South African retail is Lifestyle Electrolyte Fizzy, at about R4.80 to R5.30 per effervescent tablet at Dis-Chem (October 2026), t - [What is the best carb drink for cycling in South Africa?](https://www.healthnews24.co.za/answers/best-carb-drink-for-cycling-south-africa.md): On published data, 32Gi Race High Intensity Sports Drink is the best-value carb drink for cycling in South Africa: 68 g of carbohydrate per serving for about R39, or roughly R0.58 - [What is the best recovery drink after a long run in South Africa?](https://www.healthnews24.co.za/answers/best-recovery-drink-after-a-run-south-africa.md): The best recovery drink after a long run in South Africa is the cheapest one that gives you carbohydrate, about 20 g of protein and fluid with some salt: chocolate milk or a normal - [Where can you buy energy gels and electrolytes in South Africa?](https://www.healthnews24.co.za/answers/where-to-buy-energy-gels-and-electrolytes-south-africa.md): In South Africa you can buy energy gels and electrolytes at Dis-Chem, Clicks, Checkers, Sportsmans Warehouse, Faithful to Nature, Takealot and running and cycling stores. Dis-Chem ## Vitamins and minerals in South Africa Vitamin D, magnesium, omega-3, iron, zinc and multivitamins: who actually needs them, which forms absorb best, and what they cost at Clicks and Dis-Chem. - [Does magnesium help sleep and muscle cramps?](https://www.healthnews24.co.za/answers/does-magnesium-help-sleep-and-cramps.md): Probably not much. A 2020 Cochrane review found magnesium makes little to no difference to cramp frequency in older adults with idiopathic cramps, and evidence for exercise cramps - [How much vitamin D should I take in South Africa?](https://www.healthnews24.co.za/answers/how-much-vitamin-d-should-i-take-south-africa.md): Most healthy adults in South Africa need only the recommended 600 to 800 IU (15 to 20 micrograms) of vitamin D a day from sun, food and supplements combined. A 1 000 IU supplement - [Magnesium glycinate vs citrate: which is better in South Africa?](https://www.healthnews24.co.za/answers/magnesium-glycinate-vs-citrate-south-africa.md): Neither is clearly better. Both are better absorbed than magnesium oxide, so compare products by elemental magnesium per Rand. Citrate is more likely to loosen the bowels at higher - [Can you overdose on vitamins and minerals?](https://www.healthnews24.co.za/answers/can-you-take-too-many-vitamins.md): Yes. Fat-soluble vitamins (A, D, E, K) and some minerals can build up and cause harm above their upper limits, and stacking a multivitamin, single supplements and fortified foods m - [Do South Africans need vitamin D supplements in summer?](https://www.healthnews24.co.za/answers/do-south-africans-need-vitamin-d-in-summer.md): Many South Africans make enough vitamin D in summer if they spend time outdoors, but some do not. Indoor workers, people who cover up or use sunscreen all day, older adults and peo - [Do multivitamins actually work?](https://www.healthnews24.co.za/answers/do-multivitamins-work.md): For most well-nourished adults, a multivitamin does not improve athletic performance, and large trials show little or no effect on heart disease, cancer or death. It does help spec - [How much does a multivitamin cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-a-multivitamin-cost-south-africa.md): As of October 2026, a daily multivitamin in South Africa costs about R3 to R18 a day, or roughly R90 to R550 a month. Budget options such as Tony Ferguson (R3.03) and Dis-Chem Gold - [How much vitamin B12 do vegans need in South Africa?](https://www.healthnews24.co.za/answers/vitamin-b12-for-vegans-south-africa.md): Vegans need a reliable B12 source because plant foods do not provide it. The adult RDA is only 2.4 µg a day, but absorption falls sharply at high doses, so regimens use small doses - [Is ashwagandha safe in South Africa?](https://www.healthnews24.co.za/answers/is-ashwagandha-safe-south-africa.md): Ashwagandha is not risk-free. Most users tolerate it, but rare cases of liver injury are documented, and Denmark banned it in food supplements in 2023. Avoid it in pregnancy, breas - [Should runners take iron supplements in South Africa?](https://www.healthnews24.co.za/answers/iron-supplements-for-runners-south-africa.md): Runners should not take iron supplements automatically; get a ferritin and haemoglobin test first. Iron deficiency is more common in endurance runners, especially women, and correc - [What is the best magnesium supplement in South Africa?](https://www.healthnews24.co.za/answers/best-magnesium-in-south-africa-2026.md): There is no single best magnesium supplement; compare elemental magnesium per rand. As of October 2026, The Real Thing Tri-Mag is cheapest at about R2.64 per 100 mg elemental magne - [What is the best multivitamin in South Africa?](https://www.healthnews24.co.za/answers/best-multivitamin-in-south-africa-2026.md): There is no single best multivitamin in South Africa; the best value is a once-a-day product close to 100% of daily needs, with iron matched to who is taking it. As of October 2026 - [What is the best omega-3 fish oil in South Africa?](https://www.healthnews24.co.za/answers/best-omega-3-fish-oil-in-south-africa.md): The best omega-3 fish oil in South Africa is the one that gives the most EPA plus DHA per rand at a dose you will take. As of October 2026, Biolife Fish Oil costs about R7.22 per g - [What is the best vitamin D3 supplement in South Africa?](https://www.healthnews24.co.za/answers/best-vitamin-d3-in-south-africa.md): For most adults the best vitamin D3 in South Africa is a plain 1 000 IU (25 µg) daily tablet, and price is the main difference between brands. As of October 2026, 1 000 IU products - [Are Dis-Chem and Clicks house-brand vitamins as good as big brands?](https://www.healthnews24.co.za/answers/do-clicks-and-dis-chem-vitamins-differ-in-quality-south-africa.md): We found no evidence that Dis-Chem Gold or Clicks house-brand vitamins are worse than big brands, but also no published testing that shows they are equal. Compare label doses and c - [Do you need a zinc supplement in South Africa?](https://www.healthnews24.co.za/answers/do-i-need-zinc-supplement-south-africa.md): Most South Africans who regularly eat meat, dairy or seafood do not need a zinc supplement. The RDA is 11 mg for men and 8 mg for women, and supplemental zinc above 25 mg (EFSA) to - [Do you need vitamin K2 with vitamin D3?](https://www.healthnews24.co.za/answers/vitamin-d3-with-k2-do-you-need-it.md): Probably not. The idea that vitamin K2 steers vitamin D-driven calcium into bones rather than arteries is plausible, but human trial evidence is limited and inconsistent, and no he - [Does ZMA work?](https://www.healthnews24.co.za/answers/zma-supplement-does-it-work.md): No good evidence shows ZMA (zinc, magnesium aspartate and vitamin B6) raises testosterone or builds muscle in healthy trained men. In an 8-week trial of 42 resistance-trained men, - [Does biotin help hair growth?](https://www.healthnews24.co.za/answers/does-biotin-help-hair-growth.md): Biotin helps hair growth only if you are deficient, which is rare. Evidence in healthy people is weak, limited to case reports and small studies. Large supplement doses can also di - [Does vitamin C prevent colds?](https://www.healthnews24.co.za/answers/vitamin-c-and-colds-do-supplements-help.md): No. For most people, taking vitamin C regularly does not reduce how often you catch a cold, and starting it after symptoms begin does not help. Regular supplementation shortens col - [Fish oil vs krill oil vs algae oil: which is best?](https://www.healthnews24.co.za/answers/fish-oil-vs-krill-oil-vs-algae-oil.md): Fish oil is the best-studied and cheapest source of EPA and DHA; krill oil and algae oil are alternatives rather than upgrades. Krill oil's higher absorption is disputed, and algae - [How much does a vitamin D blood test cost in South Africa?](https://www.healthnews24.co.za/answers/vitamin-d-testing-south-africa-cost.md): We could not find a published South African price for a vitamin D blood test in October 2026, so we do not quote one. Cost varies by laboratory, whether you pay cash or use medical - [How much magnesium should you take per day?](https://www.healthnews24.co.za/answers/how-much-magnesium-per-day.md): Adults need about 310 to 320 mg (women) or 400 to 420 mg (men) of magnesium a day from all sources, mostly food. Supplements typically add 100 to 350 mg of elemental magnesium. The - [How much omega-3 should you take?](https://www.healthnews24.co.za/answers/how-much-omega-3-should-i-take.md): Most healthy adults are covered by about 250 mg of EPA plus DHA a day (EFSA reference), which oily fish such as sardines, pilchards or salmon can supply. Athletes and people who ea - [Is melatonin legal over the counter in South Africa?](https://www.healthnews24.co.za/answers/melatonin-in-south-africa-is-it-legal.md): We could not confirm melatonin's current scheduling from a primary SAHPRA source in October 2026, so we do not state whether it is available over the counter in South Africa. Treat - [Is sunshine enough for vitamin D in Cape Town?](https://www.healthnews24.co.za/answers/is-vitamin-d-from-sun-enough-cape-town-south-africa.md): In summer, usually yes if you spend time outdoors with some skin exposed, but in Cape Town's winter many people make little vitamin D. Cape Town lies at about 34 degrees south, so - [What is the best iron supplement in South Africa?](https://www.healthnews24.co.za/answers/best-iron-supplement-south-africa.md): There is no single best iron supplement, and you should not buy one before a blood test. As of October 2026, Dis-Chem Gold Iron High Strength (24 mg elemental iron) is the cheapest - [What is the best probiotic in South Africa?](https://www.healthnews24.co.za/answers/best-probiotic-in-south-africa.md): No probiotic is best for everyone, because benefits are strain-specific. As of October 2026, Now Foods Probiotic-10 is the most transparent South African option we found (25 billio - [What is the best time to take vitamins and minerals?](https://www.healthnews24.co.za/answers/best-time-to-take-vitamins.md): Take fat-soluble vitamins (D, A, E, K) and omega-3 with a meal that contains fat, take iron in the morning away from tea, coffee and calcium, and take zinc and magnesium with food. - [Which vitamins and minerals do athletes actually need in South Africa?](https://www.healthnews24.co.za/answers/best-vitamins-for-athletes-south-africa.md): Most athletes who eat well need few vitamins and minerals from supplements. The ones with the strongest case, when a test or diet shows a gap, are iron, vitamin D, calcium and B12 ## Supplements and weight management in South Africa Fat burners, protein for satiety and what the evidence says about losing fat without wasting money or risking your health. - [Do fat burners work in South Africa?](https://www.healthnews24.co.za/answers/do-fat-burners-work-south-africa.md): Only modestly. Most fat burners are stimulant blends whose effect comes mainly from caffeine and green tea catechins, which slightly raise energy expenditure; real fat loss from th - [What is the best protein powder for weight loss in South Africa?](https://www.healthnews24.co.za/answers/best-protein-powder-for-weight-loss-south-africa.md): The best protein powder for weight loss in South Africa gives about 20 g or more protein for roughly 100 to 125 kcal at a price you can sustain; isolate is optional. As of October - [Are fat burners safe and legal in South Africa?](https://www.healthnews24.co.za/answers/are-fat-burners-safe-south-africa.md): Fat burners carry real risks and are a higher-risk supplement category. In South Africa they are sold as unregistered Category D complementary medicines, not evaluated by SAHPRA, a - [Do protein shakes help you lose weight?](https://www.healthnews24.co.za/answers/do-protein-shakes-help-you-lose-weight.md): Protein shakes help you lose weight only when they replace higher-calorie food or help you reach a protein target while you eat in a calorie deficit. A scoop of whey adds roughly 1 - [Do you need protein supplements on GLP-1 weight loss medication in South Africa?](https://www.healthnews24.co.za/answers/glp-1-medication-and-protein-supplements-south-africa.md): You do not strictly need a protein supplement on a GLP-1 medicine such as semaglutide or tirzepatide, but many people struggle to eat enough protein when appetite drops. A 2025 US - [How much protein do you need to lose fat and keep muscle?](https://www.healthnews24.co.za/answers/how-much-protein-to-lose-fat.md): Most people losing fat in South Africa should aim for roughly 1.6–2.4 g of protein per kg of body weight a day, which is 128–192 g for an 80 kg adult. Lean, well-trained people in - [Is berberine really a natural Ozempic?](https://www.healthnews24.co.za/answers/is-berberine-nature-s-ozempic.md): No. Berberine is not a natural Ozempic. It is a plant alkaloid that may lower weight and blood glucose slightly in some studies, mostly at 1 g or more a day for over eight weeks, b - [Is biltong a good high-protein snack for weight loss in South Africa?](https://www.healthnews24.co.za/answers/high-protein-snacks-south-africa-biltong.md): Yes, with a caveat on salt. One user-entered Woolworths biltong listing shows 44 g of protein per 100 g (244 kcal), so about 68 g would give 30 g of protein for around 166 kcal; br - [Are over-the-counter appetite suppressants safe in South Africa?](https://www.healthnews24.co.za/answers/appetite-suppressants-over-the-counter-south-africa.md): Phentermine is an appetite suppressant prescribed by doctors, and a South African claims study found about a quarter of patients stayed on it longer than the 12-week limit. Over-th - [Do fibre supplements help you feel full?](https://www.healthnews24.co.za/answers/best-fibre-supplement-for-fullness.md): Sometimes, modestly. Glucomannan has an EU-authorised claim for weight loss at 3 g a day, taken as 1 g doses before meals with one to two glasses of water within an energy-restrict - [Do keto or ketone supplements work?](https://www.healthnews24.co.za/answers/do-keto-supplements-work.md): Ketone supplements raise blood ketones for a short time, but there is no strong evidence that they burn body fat or make a keto diet work better. They add calories and are expensiv - [Does L-carnitine burn fat in South Africa?](https://www.healthnews24.co.za/answers/l-carnitine-fat-loss-south-africa.md): Not meaningfully. A meta-analysis of 9 trials in 911 adults found people on carnitine lost about 1.3 kg more than controls, and the effect shrank the longer they took it. That is a - [Does apple cider vinegar help you lose weight?](https://www.healthnews24.co.za/answers/does-apple-cider-vinegar-help-weight-loss.md): Probably not by much. The best-known trial claiming apple cider vinegar helped weight loss was retracted by BMJ Group in September 2025 because the data were unreliable, so its res - [Does caffeine boost fat loss?](https://www.healthnews24.co.za/answers/caffeine-and-fat-loss-thermogenics.md): Only slightly. Caffeine gives a small acute rise in energy expenditure, and 3–6 mg/kg (about 210–420 mg for a 70 kg adult) improves training performance, which may help you burn mo - [Does green tea extract help with fat loss?](https://www.healthnews24.co.za/answers/does-green-tea-extract-help-fat-loss.md): Barely. A Cochrane review of 18 trials in 1 945 adults found green tea produced a weight change too small to matter, about 0.04 kg in the pooled non-Japanese trials. High-dose extr - [How can you gain weight healthily with supplements in South Africa?](https://www.healthnews24.co.za/answers/how-to-gain-weight-healthily-with-supplements-south-africa.md): Gain weight by eating 300–500 kcal a day above maintenance, getting 1.4–2.0 g/kg of protein and lifting weights. A mass gainer (R11.65–R15 per 100 g of powder for local 4 kg tubs i - [Is rapid weight loss with supplements safe in South Africa?](https://www.healthnews24.co.za/answers/how-fast-can-you-lose-weight-safely-south-africa.md): No. A safe rate of fat loss is about 0.5–1 kg, or 0.5–1% of body weight, a week, and supplements do not make it faster safely. Stimulant fat burners add heart, liver and contaminat - [What are the best meal replacement shakes in South Africa?](https://www.healthnews24.co.za/answers/best-meal-replacement-shakes-south-africa.md): We could not verify the nutrition labels of dedicated meal-replacement shakes on South African shelves in October 2026, so we do not rank them. A good meal replacement should suppl - [Which supplements break a fast?](https://www.healthnews24.co.za/answers/intermittent-fasting-and-supplements-what-breaks-fast.md): Anything with meaningful calories breaks a fast: whey protein (about 100–130 kcal a scoop), BCAAs and EAAs, collagen (roughly 40 kcal in 10 g) and sugary electrolyte drinks. Creati - [Which supplements help during a cutting phase in South Africa?](https://www.healthnews24.co.za/answers/what-supplements-for-a-cutting-phase-south-africa.md): During a cut, the supplements with strong evidence are protein powder (to reach 1.6–2.4 g/kg), creatine monohydrate at 3–5 g a day and caffeine at 3–6 mg/kg before training. Fat bu ## Supplements for women in South Africa Protein, creatine, iron, collagen and supplements in pregnancy, perimenopause and menopause, written for women rather than adapted from men's advice. - [Which supplements are not safe during pregnancy in South Africa?](https://www.healthnews24.co.za/answers/supplements-to-avoid-in-pregnancy-south-africa.md): In South Africa, avoid high-dose preformed vitamin A (retinol) and fish-liver oils, ashwagandha and other herbal products, stimulant pre-workouts and fat burners, and uncleared ext - [Are protein shakes safe during pregnancy in South Africa?](https://www.healthnews24.co.za/answers/are-protein-shakes-safe-in-pregnancy-south-africa.md): A simple whey protein shake is generally considered acceptable by many clinicians in pregnancy, but it is not studied in detail, so check with your gynaecologist or dietitian first - [Can creatine help women in perimenopause and menopause?](https://www.healthnews24.co.za/answers/creatine-for-women-perimenopause.md): Creatine may help women in midlife keep strength and lean mass when combined with resistance training, but evidence in perimenopause and menopause is emerging. Women have roughly 7 - [Do women need iron supplements in South Africa?](https://www.healthnews24.co.za/answers/do-women-need-iron-supplements-south-africa.md): Only some do, and only after a blood test. Menstruating women, endurance runners, vegetarians and teenagers are at higher risk of low iron, but taking iron when stores are normal d - [Do women need vitamin D and calcium for bone health?](https://www.healthnews24.co.za/answers/vitamin-d-and-calcium-for-bone-health-in-women.md): Women need enough of both for bone health, but most should get calcium from food and take supplements only to fill gaps. The usual calcium target is 1 000 mg a day for ages 19 to 5 - [Do women over 40 need protein powder in South Africa?](https://www.healthnews24.co.za/answers/protein-powder-for-women-over-40-south-africa.md): Not strictly, but many women over 40 find it a convenient way to reach a higher protein target. Lean mass and strength decline gradually from midlife, and 1.4 to 2.0 g/kg a day wit - [How much folic acid should you take before pregnancy in South Africa?](https://www.healthnews24.co.za/answers/folic-acid-before-pregnancy-south-africa.md): Most women planning a pregnancy in South Africa are advised to take 400 mcg (0.4 mg) of folic acid daily, starting at least one month before conception and continuing through the f - [How much protein do women need per day in South Africa?](https://www.healthnews24.co.za/answers/how-much-protein-do-women-need-south-africa.md): Healthy sedentary women need about 0.8 g of protein per kg of body weight a day, while women who train with weights or run regularly do better on 1.4 to 2.0 g/kg (ISSN). For a 60 k - [Which supplements help women who lift weights in South Africa?](https://www.healthnews24.co.za/answers/best-supplements-for-women-who-lift-weights-south-africa.md): For women who lift weights in South Africa, the supplements with strong evidence are protein (to reach 1.4 to 2.0 g/kg a day) and creatine monohydrate (3 to 5 g a day). Caffeine at - [Do supplements interact with hormonal contraceptives?](https://www.healthnews24.co.za/answers/do-supplements-interact-with-the-pill.md): Most common sports supplements, such as whey, creatine, collagen and vitamin D, are not known to interfere with hormonal contraceptives, but St John's wort can make them less effec - [Does magnesium help PMS and period cramps?](https://www.healthnews24.co.za/answers/magnesium-for-pms-and-period-cramps.md): Magnesium may modestly ease PMS symptoms and period cramps for some women, but the evidence is low to moderate, based on small trials of mixed quality. Supplemental doses of 100–35 - [Is collagen worthwhile for menopause in South Africa?](https://www.healthnews24.co.za/answers/best-collagen-for-menopause-south-africa.md): Collagen is a reasonable low-risk experiment during menopause in South Africa, but it is not a proven treatment: the evidence for skin, joints and bone is emerging, small and often - [What is the best multivitamin for women in South Africa?](https://www.healthnews24.co.za/answers/best-multivitamin-for-women-south-africa.md): For most women in South Africa, a multivitamin that supplies close to 100% of daily needs is enough; megadoses add nothing. Among products we reviewed in October 2026, Dis-Chem Gol - [Which supplements are useful while breastfeeding in South Africa?](https://www.healthnews24.co.za/answers/best-supplements-for-breastfeeding-mothers-south-africa.md): Breastfeeding mothers in South Africa most often need a multivitamin that includes iodine, adequate vitamin D, and a source of DHA from oily fish or an omega-3 supplement. Iodine n - [Which supplements have evidence for PCOS symptoms?](https://www.healthnews24.co.za/answers/pcos-supplements-what-has-evidence.md): No supplement treats PCOS, but a few have early evidence for specific features. Myo-inositol, usually 2–4 g a day in trials, is the best studied for metabolic markers, yet the 2023 ## Supplements for healthy ageing in South Africa Protein, creatine and vitamin D for strength after 50, joint support and the supplements older South Africans should be careful with. - [How much protein do people over 60 need?](https://www.healthnews24.co.za/answers/how-much-protein-do-older-adults-need.md): Healthy adults over 60 should aim for about 1.0–1.2 g of protein per kg of body weight a day, according to the PROT-AGE study group, with 25–30 g at each main meal. That is 70–84 g - [Do people over 60 need vitamin D and B12 supplements in South Africa?](https://www.healthnews24.co.za/answers/vitamin-d-and-b12-over-60-south-africa.md): Many South Africans over 60 benefit from checking vitamin D and B12 rather than supplementing blindly. B12 absorption from food falls with age, stomach-acid medicines and metformin - [How do you prevent muscle loss as you age?](https://www.healthnews24.co.za/answers/how-to-prevent-muscle-loss-with-age.md): The most effective way to slow muscle loss with age is resistance training two to three times a week, combined with 1.0–1.2 g of protein per kg of body weight a day and enough vita - [Is creatine safe and useful for older adults?](https://www.healthnews24.co.za/answers/creatine-for-older-adults.md): Creatine monohydrate at 3–5 g a day, combined with resistance training, is safe for healthy older adults in South Africa and modestly improves lean mass and strength compared with - [What is sarcopenia and can supplements help?](https://www.healthnews24.co.za/answers/what-is-sarcopenia-and-can-supplements-help.md): Sarcopenia is the age-related loss of muscle strength and mass; the European EWGSOP2 consensus defines it primarily by low muscle strength, confirmed by low muscle quantity or qual - [Which supplements interact with common medicines in South Africa?](https://www.healthnews24.co.za/answers/supplement-drug-interactions-for-older-adults-south-africa.md): Supplements that most often interact with common South African medicines include St John's wort, vitamin K and high-dose fish oil with warfarin, red yeast rice with statins, potass - [Are NMN and NAD supplements worth it in South Africa?](https://www.healthnews24.co.za/answers/nmn-and-nad-supplements-south-africa.md): NMN and NAD supplements are not yet proven worth buying: human trials are small and short, they raise blood NAD markers, but clear benefits for ageing or performance are not establ - [Do glucosamine and chondroitin work?](https://www.healthnews24.co.za/answers/glucosamine-and-chondroitin-for-arthritis.md): Glucosamine and chondroitin have mixed evidence for osteoarthritis. A 2015 Cochrane review found chondroitin gave only slight short-term pain relief, with better-quality trials sho - [Does CoQ10 work for heart or energy?](https://www.healthnews24.co.za/answers/do-coq10-supplements-work.md): CoQ10 has mixed evidence. It is made by your body and found in meat and fish, and there is no good evidence it boosts energy in healthy people. Some heart-failure and statin-muscle - [Does collagen help joints over 50 in South Africa?](https://www.healthnews24.co.za/answers/collagen-for-joints-over-50-south-africa.md): Collagen may modestly help joint comfort for some people over 50, but evidence is emerging and mixed, and the Australian Institute of Sport classes it as Group B. Studies use about - [Does magnesium help older adults sleep?](https://www.healthnews24.co.za/answers/magnesium-and-sleep-in-older-adults.md): Magnesium may modestly help sleep in some older adults, but the evidence is weak: small trials, low quality, and little effect when intake is already adequate. Typical supplemental - [Does omega-3 help with ageing?](https://www.healthnews24.co.za/answers/omega-3-for-heart-and-brain-ageing.md): Omega-3 from oily fish is linked to healthier ageing, but supplements have a more mixed record: large trials in generally healthy older adults found no clear reduction in major car - [How much should you lift and eat for muscle after 60?](https://www.healthnews24.co.za/answers/resistance-training-plus-protein-after-60.md): After 60, lift two to three times a week with full-body sessions of 6–8 exercises, 2–3 sets of 8–12 repetitions, and eat 1.0–1.2 g of protein per kg of body weight a day, with 25–3 - [What is the best multivitamin for over 50s in South Africa?](https://www.healthnews24.co.za/answers/best-multivitamin-for-over-50-south-africa.md): For most South Africans over 50, the best multivitamin is a low-iron formula with vitamin D (about 400–800 IU), B12 and no megadoses. In October 2026, Viridian High Five (1 mg iron - [What is the best protein powder for seniors in South Africa?](https://www.healthnews24.co.za/answers/best-protein-powder-for-seniors-south-africa.md): For seniors in South Africa, the best protein powder is a whey isolate or low-lactose whey with 20–25 g protein and about 2.5–3 g leucine per serving, mild sweetness and easy mixin ## Plant-based supplements in South Africa Vegan protein powders, B12, iron and omega-3 from algae: what plant-based South Africans need to cover and what it costs. - [What is the best vegan protein powder in South Africa?](https://www.healthnews24.co.za/answers/best-vegan-protein-powder-in-south-africa.md): The best vegan protein powder in South Africa depends on goal. For value, Faithful to Nature (FtN) Pea Protein Isolate 650 g (R148–R185, 15 g protein per 20 g, unsweetened) costs a - [How much does vegan protein powder cost in South Africa?](https://www.healthnews24.co.za/answers/how-much-does-vegan-protein-cost-south-africa.md): Vegan protein powder in South Africa costs about R150 to R530 a tub (400 g–1 kg) in October 2026. Where labels publish protein, that is roughly R8–R30 per 25 g of protein: unsweete - [Is plant protein as good as whey for building muscle in South Africa?](https://www.healthnews24.co.za/answers/plant-protein-vs-whey-for-muscle-south-africa.md): Plant protein can build muscle nearly as well as whey when you take enough: 30–40 g per serving, ideally a soy or pea-and-rice blend, and 1.6 g/kg a day in total. Pooled data show - [Is soy protein safe? Does it affect hormones in South Africa?](https://www.healthnews24.co.za/answers/is-soy-protein-safe-hormones-south-africa.md): Soy protein is safe for most healthy adults in South Africa and does not lower testosterone or raise oestrogen at normal intakes. A 2021 meta-analysis of 41 clinical studies found - [Pea vs rice vs soy protein: which is best in South Africa?](https://www.healthnews24.co.za/answers/pea-vs-rice-vs-soy-protein-south-africa.md): Soy is the most complete single plant protein and has the best muscle evidence; pea is rich in lysine but low in methionine; rice is the reverse, low in lysine. A pea-and-rice blen - [Which supplements do vegan athletes need?](https://www.healthnews24.co.za/answers/vegan-supplements-athletes-need.md): Vegan athletes in South Africa should supplement vitamin B12, since no unfortified plant food supplies it reliably, and consider creatine monohydrate (3–5 g a day), an algae-based - [Hemp protein vs pea protein: which is better?](https://www.healthnews24.co.za/answers/hemp-protein-vs-pea-protein.md): Pea protein is the better main protein powder in South Africa: it is denser (about 75 g protein per 100 g on South African labels), cheaper and easier to find. Hemp protein is usua - [Is creatine vegan in South Africa?](https://www.healthnews24.co.za/answers/is-creatine-vegan-south-africa.md): Creatine monohydrate is usually vegan in South Africa: commercial creatine is made by chemical synthesis, not from meat or fish. The risks are in the packaging, not the molecule: g - [Is there a vegan alternative to collagen in South Africa?](https://www.healthnews24.co.za/answers/vegan-collagen-alternatives-south-africa.md): There is no true vegan collagen in South Africa: collagen is an animal protein, and plants cannot make it. Vegan collagen boosters supply nutrients the body uses to make its own, m - [What is the best plant protein for weight loss in South Africa?](https://www.healthnews24.co.za/answers/best-plant-protein-for-weight-loss-south-africa.md): For weight loss in South Africa, choose the plant protein with the most protein per scoop and the shortest ingredient list. As of October 2026, Faithful to Nature Pea Protein Isola - [What is the best vegan omega-3 in South Africa?](https://www.healthnews24.co.za/answers/best-vegan-omega-3-algae-oil-south-africa.md): The best vegan omega-3 in South Africa is an algae oil that states the milligrams of EPA and DHA on the label. Algae is where fish get their omega-3, and flax or chia (ALA) convert - [What is the best vegan protein for muscle gain in South Africa?](https://www.healthnews24.co.za/answers/best-vegan-protein-for-muscle-gain-south-africa.md): The best vegan protein for muscle gain in South Africa is a pea-and-rice blend taken at 30-40 g of protein per serving, because plant proteins carry less leucine than whey. As of O ## Supplement safety and regulation in South Africa How supplements are regulated in South Africa, SAHPRA Category D, anti-doping risk for school and professional athletes, contamination and how to spot a trustworthy label. - [Are protein powders contaminated with lead and heavy metals?](https://www.healthnews24.co.za/answers/are-protein-powders-contaminated-with-lead.md): Some are. Consumer Reports in the US (October 2025) tested 23 US protein products, none South African, and found more than two-thirds exceeded its 0.5 µg-a-day lead level of concer - [Are supplements regulated in South Africa?](https://www.healthnews24.co.za/answers/are-supplements-regulated-in-south-africa.md): Only partly. In South Africa, protein powders, creatine and most sports supplements are sold as foodstuffs under the Foodstuffs, Cosmetics and Disinfectants Act, with no pre-market - [Can supplements cause a failed drug test for South African rugby players?](https://www.healthnews24.co.za/answers/can-supplements-cause-failed-drug-test-south-africa-rugby.md): Yes. Under the World Anti-Doping Code, applied in South Africa through SAIDS, athletes are strictly liable for anything in their sample, including contamination from a supplement. - [How do you check if a supplement is safe for drug-tested sport in South Africa?](https://www.healthnews24.co.za/answers/how-to-check-if-a-supplement-is-banned-for-sport-south-africa.md): You cannot get a supplement 'cleared' by SAIDS, which does not approve any product. Instead: confirm you need it, avoid high-risk categories, read the label against the WADA Prohib - [What is SAHPRA Category D?](https://www.healthnews24.co.za/answers/what-is-sahpra-category-d-south-africa.md): Category D is SAHPRA's category for complementary medicines in South Africa. It covers discipline-based medicines (such as homeopathic or Ayurvedic) and 'health supplements' like v - [What should parents know about supplements for under-18s in South Africa?](https://www.healthnews24.co.za/answers/supplements-under-18-what-parents-should-know-south-africa.md): Food first. South African experts, including SAIDS and BokSmart, advise against performance supplements for under-18s, and avoiding stimulants, fat burners, pre-workouts and testos - [Are SARMs legal in South Africa?](https://www.healthnews24.co.za/answers/what-are-sarms-and-are-they-legal-south-africa.md): SARMs (selective androgen receptor modulators such as ostarine and LGD-4033) have not been approved for human use and are not available on prescription in South Africa, so they can - [Are supplements sold on Takealot genuine?](https://www.healthnews24.co.za/answers/are-takealot-supplements-genuine-south-africa.md): It depends on who sells the item. Takealot lists stock sold by Takealot itself and by third-party marketplace sellers, so authenticity depends on the seller. Check who sells and fu - [Do supplements need SAHPRA registration to be sold in South Africa?](https://www.healthnews24.co.za/answers/do-supplements-need-sahpra-registration-south-africa.md): Not sports supplements sold as foods. As of October 2026, protein powder, creatine, BCAAs and collagen with compliant labels and no medicinal claims need no product registration in - [What do South African labelling rules say about supplements?](https://www.healthnews24.co.za/answers/what-are-r146-supplement-labelling-rules-south-africa.md): South African sports supplements sold as foods follow R146 of 2010, which is still in force in October 2026. It requires a product name, ingredient list, allergens, net quantity, i - [What does third-party tested mean on a supplement label?](https://www.healthnews24.co.za/answers/what-does-third-party-tested-mean.md): "Third-party tested" means an outside laboratory, not the brand, tested the product, but the phrase alone says nothing about what was tested or how often. Meaningful schemes such a - [What health claims can supplements legally make in South Africa?](https://www.healthnews24.co.za/answers/what-health-claims-are-allowed-on-supplements-south-africa.md): In South Africa, supplement labels cannot claim to treat, cure, prevent or heal disease, and under R146 may not use medicinal claims or practitioner endorsements. Any performance o - [What is Informed Sport certification and who has it in South Africa?](https://www.healthnews24.co.za/answers/what-is-informed-sport-certification-south-africa.md): Informed Sport is a batch-testing programme run by the doping-control laboratory LGC that screens every batch for 285+ prohibited substances before release. As of October 2026 we c - [Which supplements and ingredients are banned in South Africa?](https://www.healthnews24.co.za/answers/what-supplements-are-banned-in-south-africa.md): Two different lists exist. Legally restricted ingredients, such as DMAA (listed in Medicines Act Schedule 7) and anabolic steroids, cannot be sold as ordinary supplements in South - [Which supplements are linked to liver injury?](https://www.healthnews24.co.za/answers/supplements-and-liver-injury-risk.md): The supplements most often linked to liver injury are ashwagandha, concentrated green tea extract (EGCG) and multi-ingredient fat burners, plus any product secretly contaminated wi - [Which supplements are supported by the AIS and IOC frameworks?](https://www.healthnews24.co.za/answers/which-supplements-do-ais-and-ioc-frameworks-support.md): Both frameworks back a short list: creatine monohydrate, caffeine, beta-alanine, sodium bicarbonate and dietary nitrate, plus sports foods (drinks, gels, isolated protein) and medi - [Which supplements are unsafe with kidney disease in South Africa?](https://www.healthnews24.co.za/answers/supplements-and-kidney-disease-south-africa.md): If you have chronic kidney disease, speak to your nephrologist before taking any supplement. The main concerns are magnesium and potassium products (failing kidneys cannot clear th - [Are energy drinks and pre-workouts restricted for children in South Africa?](https://www.healthnews24.co.za/answers/are-energy-drinks-regulated-for-children-south-africa.md): Under a 2012 labelling amendment, South African energy drinks must carry label warnings that they are not recommended for children under 12, pregnant or breastfeeding women and caf - [Are expired supplements dangerous?](https://www.healthnews24.co.za/answers/do-supplements-expire-and-are-expired-supplements-dangerous.md): Most dry supplements past their date are not dangerous but lose potency, and the risk rises if they were stored badly. Discard anything that smells rancid, looks damp, clumps or sh - [Are prohormones in supplements illegal in South Africa?](https://www.healthnews24.co.za/answers/are-prohormones-and-steroids-in-supplements-illegal-south-africa.md): Anabolic steroids are prescription-only medicines in South Africa, so a supplement containing them is an unregistered medicine and cannot lawfully be sold as a food supplement. Pro - [Can you import supplements into South Africa?](https://www.healthnews24.co.za/answers/can-i-import-supplements-into-south-africa.md): Yes, but not freely. Imported foods and supplements must meet South African labelling rules and can be inspected by Port Health, whey and bovine collagen generally need a veterinar - [How do you know if a supplement is halaal or kosher in South Africa?](https://www.healthnews24.co.za/answers/are-supplements-halaal-and-kosher-south-africa.md): Look for the certifying body's logo on the pack, such as MJC, SANHA or NIHT for halaal, and check that it covers that exact product and flavour. A halaal or kosher word in a retail - [How do you report a supplement side effect in South Africa?](https://www.healthnews24.co.za/answers/how-to-report-a-supplement-side-effect-south-africa.md): Get medical care first, then report the reaction to SAHPRA through its MedSafety app or its eReporting portal, both available from the SAHPRA website. Keep the product, batch numbe - [Is 'clinically proven' on a supplement label legal in South Africa?](https://www.healthnews24.co.za/answers/is-clinically-proven-on-a-supplement-label-legal-south-africa.md): "Clinically proven" is not banned outright in South Africa, but it is only lawful if the claim is true and substantiated for the finished product at its stated dose. R146 bars medi - [What is a proprietary blend and why can it be a red flag?](https://www.healthnews24.co.za/answers/what-is-a-proprietary-blend-and-why-avoid-it.md): A proprietary blend lists several ingredients under one combined weight without showing how much of each you get. It can hide under-dosing of the ingredients that work and over-dos ## Buying supplements in South Africa Where to buy, how to compare price per serving, how to spot fakes and grey imports, and how Dis-Chem, Clicks, Takealot and brand shops compare. - [Dis-Chem vs Clicks vs Takealot: where should you buy supplements?](https://www.healthnews24.co.za/answers/dis-chem-vs-clicks-vs-takealot-supplements-south-africa.md): Dis-Chem has the widest sports-nutrition range, Clicks stocks mainly mainstream local brands such as Nutritech, USN and Black Bull, and Takealot carries nearly everything, often at - [How do you choose a protein powder in South Africa?](https://www.healthnews24.co.za/answers/how-to-choose-a-protein-powder-south-africa.md): Choose by cost per 30 g of protein, not per tub, then by tolerance and ingredients. In South Africa in October 2026, whey blends cost about R23-R33 per 30 g protein, isolates about - [Which supplements actually work and which are a waste of money?](https://www.healthnews24.co.za/answers/which-supplements-actually-work.md): Creatine monohydrate, caffeine, whey protein (as a food), beta-alanine, sodium bicarbonate and beetroot nitrate have strong evidence. Collagen, citrulline and probiotics are emergi - [How do you compare supplement prices fairly?](https://www.healthnews24.co.za/answers/how-to-compare-supplement-prices-per-serving.md): Convert every price into the cost of a useful dose: rand per 30 g of protein, per 5 g of creatine or per 10 g of collagen. Compare at the same date and retailer type, and use a pri - [How do you read a supplement label in South Africa?](https://www.healthnews24.co.za/answers/how-to-read-a-supplement-label-south-africa.md): Check four things: the serving size, the nutrition table per 100 g and per serving, the full ingredient list, and the name and South African address of the manufacturer or importer - [How should you store supplements in South African summer heat?](https://www.healthnews24.co.za/answers/how-to-store-supplements-in-south-african-heat.md): Keep supplements sealed, dry and cool, ideally in a cool cupboard (many labels say below 25 °C), away from sunlight, stoves, bathrooms and car boots. Powders do not need a fridge; - [Local vs imported supplements: which should you buy in South Africa?](https://www.healthnews24.co.za/answers/local-vs-imported-supplements-south-africa.md): Local brands usually win on price and freshness: in October 2026 imported whey such as Optimum Nutrition Gold Standard (R1 150 for 900 g) or Myprotein Impact (R1 300 for 1 kg) cost - [What are the best supplement shops in Cape Town?](https://www.healthnews24.co.za/answers/best-supplement-shops-in-cape-town-south-africa.md): Cape Town shoppers can buy supplements from national chains (Dis-Chem, Clicks, Wellness Warehouse, Sportsmans Warehouse), from online specialists such as Faithful to Nature, and di - [What does a clean-label supplement mean?](https://www.healthnews24.co.za/answers/what-to-look-for-in-a-clean-label-supplement.md): A clean-label supplement has a short ingredient list you can verify: no sweeteners, artificial flavours or colours, no proprietary blends and no unnecessary fillers. It is not a le - [What is a sensible supplement stack for R500 a month in South Africa?](https://www.healthnews24.co.za/answers/supplement-stack-on-r500-a-month-south-africa.md): For R500 a month in South Africa, buy creatine monohydrate first (a R222 tub, about R67 a month at R2.22 per 5 g) and spend the rest on protein: roughly R275-R340 buys a month of d - [What supplements should a gym beginner buy first in South Africa?](https://www.healthnews24.co.za/answers/best-supplements-for-beginners-south-africa.md): A gym beginner in South Africa needs at most two: creatine monohydrate (3-5 g a day, about R67-R167 a month) and, only if food falls short, a whey or plant protein. Everything else - [Where can you safely buy supplements online in South Africa?](https://www.healthnews24.co.za/answers/where-to-buy-supplements-online-safely-south-africa.md): Buy from the brand's own online shop, a major retailer such as Dis-Chem Living Fit, Faithful to Nature or Takealot sold-by-Takealot, or a pharmacy chain. Be cautious with unbranded - [Where is the cheapest place to buy supplements in South Africa?](https://www.healthnews24.co.za/answers/cheapest-place-to-buy-supplements-south-africa.md): There is no single cheapest retailer. In October 2026 Takealot sales and some smaller retailers undercut Dis-Chem by large margins, with gaps of 40-80% on identical creatine, while - [Are supplement subscriptions worth it in South Africa?](https://www.healthnews24.co.za/answers/are-supplement-subscriptions-worth-it-south-africa.md): Subscriptions rarely beat shopping around in South Africa. A hypothetical 10% subscribe discount on ATP Fitness creatine (R500 for 600 g) still leaves it at about R3.75 per 5 g, ag - [Can you trust supplement advice from gym shop staff in South Africa?](https://www.healthnews24.co.za/answers/are-gym-supplement-shops-reliable-south-africa.md): Use shop advice as a starting point, not a prescription. Staff are usually salespeople, not registered dietitians, and may earn commission or work to sales targets. In South Africa - [How does Healthnews24 compare supplements?](https://www.healthnews24.co.za/answers/how-we-compare-supplements-method.md): Healthnews24 compares supplements on cost per effective dose, label transparency, evidence for the ingredient, third-party testing status and clean-label design, using dated South - [When are supplements cheapest on Takealot and Black Friday?](https://www.healthnews24.co.za/answers/takealot-supplement-sales-black-friday-south-africa.md): Black Friday falls on 27 November 2026, and retailers in South Africa usually run sales across November, but we did not track historical Takealot prices, so no exact cheapest date - [Where can you buy supplements in Johannesburg?](https://www.healthnews24.co.za/answers/where-to-buy-supplements-in-johannesburg-south-africa.md): In Johannesburg you can buy supplements from the national chains (Dis-Chem, Clicks, Wellness Warehouse, Sportsmans Warehouse), online from Takealot and Faithful to Nature, or direc ## Supplements by sport in South Africa Rugby, running, cycling, CrossFit, swimming and school sport: what to take, what to skip and what keeps you on the right side of anti-doping rules. - [How should you fuel for the Cape Town Cycle Tour?](https://www.healthnews24.co.za/answers/cape-town-cycle-tour-nutrition-and-cramps-south-africa.md): For the 109 km Cape Town Cycle Tour, eat a carbohydrate-rich breakfast, then take 60 to 90 g of carbohydrate an hour from the first 20 minutes, drink to thirst and carry sodium if - [Should school athletes take supplements in South Africa?](https://www.healthnews24.co.za/answers/supplements-for-schoolboy-sport-south-africa.md): Generally no. South African anti-doping and rugby bodies advise a food-first approach for school athletes, and SAIDS recommends against supplements for performance under 18. Supple - [What should you eat, drink and take during the Comrades Marathon?](https://www.healthnews24.co.za/answers/comrades-marathon-nutrition-and-supplement-plan-south-africa.md): For Comrades, aim for 60 to 90 g of carbohydrate an hour from the first hour, drink to thirst, add sodium only if you sweat heavily and save caffeine (3 to 6 mg per kg in total) fo - [Which supplements are useful for rugby players in South Africa?](https://www.healthnews24.co.za/answers/supplements-for-rugby-players-south-africa.md): For adult rugby players, the supplements with good evidence are creatine monohydrate (3 to 5 g a day), protein powder to reach 1.4 to 2.0 g per kg a day, caffeine (3 to 6 mg per kg - [What should you take for the Two Oceans Marathon?](https://www.healthnews24.co.za/answers/two-oceans-marathon-nutrition-supplements-south-africa.md): For the 56 km Two Oceans Ultra, take 60 to 70 g of carbohydrate an hour using gels, carb drink and real food, drink to thirst, and carry sodium only if you sweat heavily. For the h - [How do you fuel and recover for the Cape Epic?](https://www.healthnews24.co.za/answers/cape-epic-fuelling-and-recovery-south-africa.md): For a multi-day stage race like the Cape Epic, eat roughly 8 to 12 g of carbohydrate per kg of body weight a day, take 60 to 90 g an hour on the bike, and start recovery soon after - [How should you fuel for Ironman 70.3 South Africa?](https://www.healthnews24.co.za/answers/ironman-south-africa-nutrition-plan.md): For an Ironman 70.3 in South Africa, take most of your carbohydrate on the bike at 60 to 90 g an hour, with fluid to thirst and sodium if you sweat heavily, then 30 to 60 g an hour - [How should you fuel for trail runs in South Africa?](https://www.healthnews24.co.za/answers/trail-running-fuelling-table-mountain-and-drakensberg-south-africa.md): For trail runs over 90 minutes in South Africa, aim for 30 to 60 g of carbohydrate an hour, mixing gels with real food such as bananas, dried fruit, boiled potatoes and wraps, and - [Which supplements help CrossFit athletes in South Africa?](https://www.healthnews24.co.za/answers/supplements-for-crossfit-south-africa.md): CrossFit athletes get the most from creatine monohydrate (3 to 5 g a day), enough protein (1.4 to 2.0 g per kg a day), caffeine (3 to 6 mg per kg before training) and, for efforts - [Which supplements help powerlifters in South Africa?](https://www.healthnews24.co.za/answers/supplements-for-powerlifting-south-africa.md): For powerlifting, creatine monohydrate (3 to 5 g a day) is the best-supported supplement, followed by enough protein (1.4 to 2.0 g per kg a day) and caffeine (3 to 6 mg per kg) on ## Latest analysis - [Are supplements regulated in South Africa? Rules in 2026](https://www.healthnews24.co.za/blog/are-supplements-regulated-in-south-africa-2026.md): As of October 2026, most supplements in South Africa are regulated as foodstuffs under the Foodstuffs, Cosmetics and Disinfectants Act and labelled under the R1 - [What supplements cost in South Africa: October 2026 prices](https://www.healthnews24.co.za/blog/what-supplements-cost-south-africa-october-2026.md): As of October 2026, whey protein in South Africa costs about R20 to R51 per 30 g of protein, creatine R2.22 to R19.98 per 5 g, collagen powder about R10 to R18 ## About - [How we compare](https://www.healthnews24.co.za/methodology.md): price sources, cost-per-dose maths and evidence grading - [Disclosure](https://www.healthnews24.co.za/disclosure.md): commercial relationships - [Editorial policy](https://www.healthnews24.co.za/editorial-policy.md) - [About](https://www.healthnews24.co.za/about.md) ## Optional - [Full text of the site](https://www.healthnews24.co.za/llms-full.txt) - [Product and price dataset (JSON)](https://www.healthnews24.co.za/data/products.json) - [Brand profiles](https://www.healthnews24.co.za/brands/) - [Sitemap](https://www.healthnews24.co.za/sitemap.xml)