Supplements That Support Your New 2026 Exercise Routine: What to Take and Why
Every January, thousands of South Africans commit to exercising more — joining gyms, starting running programmes, booking Pilates classes, returning to yoga, or dusting off home equipment. But the biggest challenge isn’t getting started — it’s staying consistent.
Recovery, energy, immunity, sleep quality and muscle support all play a major role in how long new routines last. That’s where smart supplementation can help.
Here are four Sfera Bio Nutrition supplements that support your body as you start — and stick to — your 2026 exercise goals.
1. L-Glutamine — Gut Health, Muscle Recovery and Immunity
L-Glutamine is one of the most in-demand supplements for people starting a new training routine because it supports both the gut and muscles — two systems that take strain during early exercise adaptation.
Why it helps:
- Supports muscle recovery after training
- Helps reduce post-exercise soreness
- Assists gut lining integrity
- Supports immune resilience when the body is taxed
2. NMN — Cellular Energy and Healthy Ageing
When starting new exercise habits, many people report fatigue, low motivation and sluggishness. NMN supports cellular energy production and helps the body adapt.
Why it helps:
- Boosts NAD⁺ levels for energy metabolism
- Supports stamina and vitality
- Helps counteract tiredness from disrupted sleep
- Supports long-term healthy ageing
3. Magnesium Complex — Sleep, Stress and Muscle Function
Muscles repair during sleep — which means poor rest can derail training quickly. Magnesium supports both nervous system calm and physical recovery.
Why it helps:
- Supports muscle relaxation
- Reduces stress-related tension
- Promotes deeper, restorative sleep
- Helps prevent cramps in active individuals
4. Full Spectrum Mushroom Complex — Immunity and Performance Support
When people start exercising, immune dips are common — especially during back-to-school and return-to-work season. Full spectrum mushroom blends offer natural resilience.
Why it helps:
- Supports immune system function
- Enhances energy and stamina
- Offers antioxidant benefits
- Helps the body adapt to physical stress
Putting it together: A simple routine for beginners
Morning
✓ NMN
✓ Full Spectrum Mushroom Complex
After training
✓ L-Glutamine
Evening
✓ Magnesium Complex
This combination supports energy, recovery, immune health and sleep — the foundations of staying consistent with a new exercise routine.
Safety Notes
• Consult your doctor before starting supplements if pregnant, breastfeeding, on medication or managing medical conditions
• Supplements work best alongside hydration, nutrition, rest and balanced training
References
L-Glutamine
• Castell, L. M. (2003). Glutamine supplementation in athletes. Sports Medicine, 33(5), 323–345.
• Kim, M. H., & Kim, H. (2017). The role of glutamine in the intestine and its implication in intestinal diseases. IJMS, 18(5), 1051.
NMN
• Mills, K. F., et al. (2016). Long-term NMN administration mitigates age-associated physiological decline. Cell Metabolism.
• Yoshino, J., et al. (2021). NMN increases muscle insulin sensitivity in prediabetic women. Science.
Magnesium
• Wienecke, E., et al. (2016). Magnesium deficiency and stress: systematic review. Nutrients.
• Abbasi, B., et al. (2012). Effect of magnesium supplementation on primary insomnia. JRMS.
Medicinal Mushrooms
• Valverde, M. E., et al. (2015). Medicinal mushrooms: a review of clinical and preclinical studies. IJMM.
• Wasser, S. P. (2017). Therapeutic effects of substances occurring in higher Basidiomycetes mushrooms. AMB.