Health, fitness and the supplement aisle.
Weight · Answer
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 burners, BCAAs and testosterone boosters are weak or risky. In South Africa creatine costs about R2–R5 per 5 g (October 2026).
A cutting phase is a calorie deficit while trying to keep muscle. Supplements cannot create that deficit, but a few make it easier to protect muscle and keep training quality. Using the Australian Institute of Sport (AIS) framework and our evidence library:
| Tier | Supplement | Role in a cut | Evidence |
|---|---|---|---|
| Group A (strong) | Whey or other protein powder | Hit 1.6–2.4 g/kg without extra calories | Strong |
| Group A | Creatine monohydrate, 3–5 g/day | Keeps strength and training quality | Strong |
| Group A | Caffeine, 3–6 mg/kg | Better training when tired | Strong |
| Group A (if deficient) | Vitamin D, iron | Only to correct a documented shortfall | Moderate to strong |
| Group B (emerging) | Fish oil, multivitamin, collagen | Optional | Emerging |
| Group C (not advocated) | BCAA, HMB, magnesium | Not worth it if protein is adequate | Weak |
| Group D (banned or risky) | Stimulant fat burners, herbal testosterone boosters | Avoid | Weak, with safety concerns |
ISSN guidance is 1.4–2.0 g/kg a day for most exercisers, with 2.3–3.1 g/kg suggested for trained people preserving lean mass in a deficit. See how much protein to lose fat. Whey isolate gives the least carbohydrate and fat per scoop: Primal Whey Isolate 750 g is R700 at Dis-Chem Living Fit (R93 per 100 g), and USN Isozero 805 g is R899–R909.99 on the USN shop (October 2026). Our best whey isolate comparison covers the field.
Creatine monohydrate costs, per 5 g in October 2026: Pure Natural Options 500 g R2.22 (Knysna Health), Nutritech 500 g R2.50 (Wellness Warehouse, which lists a range from R249.95), and ATP Fitness Micronised Creatine 600 g R4.17 (R500, shop.atpfit.co.za). Expect 1–2 kg of extra body water in the first weeks, because creatine pulls water into muscle. This is not fat, but it can confuse the scale, so judge progress by waist measurement and photos. ATP's creatine is a single ingredient and micronised; its trade-off is that third-party sport certification is not published, so drug-tested athletes may prefer a batch-tested option. See our best creatine comparison.
Yes, as a training aid. Ultra Caffeine 200 mg costs about R3.32 a capsule on Takealot. Keep to 3–6 mg/kg and avoid evening doses. See caffeine and fat loss.
People with kidney disease, those on medication, pregnant women and under-18s should consult a doctor or registered dietitian before adding supplements. Hormonal and eating-disorder concerns are a medical, not a supplement, issue.
| Product | Size | Price (source, date) | Servings | R per 5 g | R per 100 g powder | R per serving | Sweeteners |
|---|---|---|---|---|---|---|---|
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222 (Knysna Health (listing via PriceCheck), 2026-10) | — | R2.22 | — | — | not stated |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399 (Wellness Warehouse (listing via PriceCheck), 2026-10) | — | R2.50 | — | — | not stated |
| ATP Fitness Micronised Creatine Monohydrate | 600 g | R500 (ATP Fitness shop, 2026-10) | — | R4.17 | — | — | None |
| Primal Whey Isolate (750 g) | 750 g | R700 (Dis-Chem Living Fit, 2026-10) | — | — | R93.33 | — | sucralose |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | — | — | R3.32 | Not published |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.