🧪 Supplement Guide: What Works, What Doesn’t, and What You Might Actually Need

Why Supplements Matter

Supplements exist to fill nutritional gaps, not replace a healthy diet. Most people today have suboptimal nutrition routines due to time pressure, convenience foods, and limited sun exposure — all of which can leave us operating below our full potential in energy, focus, and recovery.

The truth: the only way to know exactly what you need is through dietary analysis combined with blood and (ideally) DNA testing. That said, decades of research show that there are a few supplements many people would benefit from due to widespread deficiencies.

(Disclaimer: I am not a registered dietitian or doctor. Always consult your healthcare provider before beginning a new supplement routine.)

Two Supplements Almost Everyone Should Consider

1. Vitamin D

Roughly 50% of the global population is estimated to have insufficient vitamin D, largely due to indoor lifestyles and lack of sun exposure (Holick, 2017, NEJM).

Vitamin D is essential for:

• 🦴 Bone health – regulates calcium and phosphorus metabolism.
  

• 🙂 Mood regulation – low levels are linked with higher rates of depression.
  

• 🛡 Immune function – deficiency is associated with higher risk of infections.
  

Recommended dosage: 2000–5000 IU/day is common, though testing is the gold standard for dosing.

2. Creatine

Creatine is one of the most studied supplements in history, with hundreds of clinical trials supporting its use (Kreider et al., 2017, J Int Soc Sports Nutr).

It works by increasing phosphocreatine stores in muscle and brain tissue, which regenerates ATP — the energy currency of cells. This translates into:

• 🏋️ Strength & power gains in resistance training.
  

• 🔄 Faster recovery between high-intensity bouts.
  

• 🧠 Cognitive benefits, especially in sleep-deprived or vegan populations.
  

• 👴 Healthy ageing support, with studies showing benefits for older adults in muscle mass preservation.
  

Recommended dosage: 5 g/day (creatine monohydrate). Some athletes go up to 10 g/day, split into two doses.

Other Popular Supplements (Depends on Individual Needs)

Whey Protein

Protein is critical for muscle repair, satiety, and metabolic health. While whole foods are ideal, whey provides a convenient complete protein source containing all essential amino acids.

• Whey protein has been shown to increase muscle protein synthesis post-exercise (Tang et al., 2009, J Appl Physiol).
  

• It may also support weight management by enhancing satiety.
  

Multivitamin

A daily multivitamin functions as nutritional insurance. While not a cure-all, studies show it can help fill dietary gaps and improve micronutrient status (Miller et al., 2020, Nutrients).

Greens Powders

Greens supplements provide concentrated servings of phytonutrients, vitamins, and minerals. While not a substitute for vegetables, they may support:

• Digestion
  

• Detoxification
  

• Immune health

Evidence is mixed — they’re helpful for those who struggle with fruit/veg intake.

Fish Oil (Omega-3s)

EPA and DHA, the omega-3 fatty acids found in fish oil, are linked to:

• ❤️ Improved cardiovascular health
  

• 🧠 Better brain function and reduced cognitive decline
  

• 🔥 Reduced systemic inflammation
  

Meta-analyses confirm omega-3 supplementation is beneficial, especially in those with low dietary intake of fatty fish (Abdelhamid et al., 2018, Cochrane Review).

Magnesium

Magnesium is involved in over 300 biochemical processes including energy production, nerve conduction, and muscle contraction. Deficiency is common, with estimates of up to 30–50% of Western populations falling short (Workinger et al., 2018).

Benefits include:

• Better sleep quality
  

• Reduced muscle cramps
  

• Improved blood sugar regulation
  

Nootropics

Nootropics are cognitive-enhancing supplements. Popular examples include:

• Citicoline: supports focus and brain energy metabolism.
  

• Spearmint extract: shown to improve working memory and agility (Myers, 2019).
  

• Caffeine + L-theanine: proven synergy for alertness with reduced jitters.
  

Research is still emerging, but several nootropics have solid evidence for improving cognitive performance under stress.

Ashwagandha

An adaptogenic herb from Ayurvedic medicine, Ashwagandha (KSM-66 extract) has been shown to:

• Boost testosterone in men with low levels.
  

• Reduce stress and cortisol.
  

• Improve strength and recovery in resistance training (Wankhede et al., 2015, J Int Soc Sports Nutr).
  
  

Practical Advice: Where to Start

Given the wide range of supplements available, it’s easy to feel overwhelmed. A good approach is:

1. Start with three: Vitamin D, Creatine, Multivitamin.
   

2. Add whey protein if you struggle to hit your protein target.
   

3. Consider fish oil or magnesium if your diet is low in fish or leafy greens.
   

4. Explore nootropics and adaptogens (like Ashwagandha) only after nailing diet, sleep, and training basics.
   

Always choose transparent, third-party tested brands to avoid contamination or underdosing.

Sample Supplement Stack for a Healthy Adult

• Morning: Multivitamin + Vitamin D
  

• Pre-workout: 5 g Creatine + caffeine (if tolerated)
  

• Post-workout: Whey protein shake
  

• Evening: Magnesium (200–400 mg)
  

• Optional: Fish oil (1–3 g/day) with meals
  

Final Takeaway

Supplements are not magic pills — they are tools to support a strong foundation of diet, exercise, and recovery.

• Vitamin D and creatine are universally useful due to widespread deficiencies and robust evidence.
  

• Protein, multivitamins, and omega-3s are highly beneficial depending on diet quality.
  

• Magnesium, nootropics, and adaptogens like Ashwagandha may provide additional support for specific needs.
  

Build your stack gradually, test and measure, and always focus on real food first.

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References

• Holick, M. (2017). Vitamin D deficiency. New England Journal of Medicine.

• Kreider, R. et al. (2017). International Society of Sports Nutrition position stand: creatine. JISSN.

• Tang, J. E. et al. (2009). Whey protein ingestion stimulates MPS. J Appl Physiol.

• Wankhede, S. et al. (2015). Ashwagandha supplementation and strength. JISSN.

• Miller, P. E. et al. (2020). Multivitamins and nutrient adequacy. Nutrients.

• Abdelhamid, A. S. et al. (2018). Omega-3 fatty acids for prevention of CVD. Cochrane Review.

• Workinger, J. L. et al. (2018). Magnesium deficiency prevalence. Nutrients.

• Myers, S. (2019). Ingredients for active aging: nootropic efficacy.