Let's Be Real About Supplements
Most supplements are a waste of money. There, I said it. The supplement industry is largely unregulated, the marketing is designed to exploit your health anxieties, and a lot of what you're buying is just expensive urine.
That said... a few actually have solid evidence behind them. When the basics are dialed in—sleep, nutrition, exercise, stress—these can provide real benefits.
Here's my honest assessment after reviewing way too many studies.
The Core Three (These Actually Work)
1. Vitamin D3 + K2
Here's a reality check: most of us are deficient. We don't spend enough time in the sun, and vitamin D is hard to get from food. But D3 works more like a hormone than a vitamin—it affects immune function, mood, bone health, basically everything.
K2 is the partner it needs. It tells calcium where to go (bones) and where not to go (arteries). Take them together. 2,000-5,000 IU of D3, 100-200 mcg of K2. Get your levels tested annually.
2. Magnesium
Involved in over 300 enzyme reactions. Sleep, muscle function, stress response, blood sugar regulation. And most people don't get enough from food. I take magnesium glycinate or threonate before bed. It genuinely helps with sleep.
3. Omega-3s (EPA/DHA)
Brain health. Inflammation reduction. Cell membrane integrity. The evidence here is solid. 2-3 grams of combined EPA/DHA daily from quality fish oil. Look for third-party tested brands (IFOS certified is a good sign).
The Promising Ones (Worth Considering)
Creatine Monohydrate
Not just for bodybuilders. Research shows cognitive benefits, especially as you age. Also supports methylation, a key cellular process. 3-5 grams daily. It's also incredibly cheap and well-studied.
Collagen Peptides
Our collagen production declines with age. Supplementing may support skin elasticity, joint health, and gut lining. The evidence is decent, not definitive. I take it in my morning coffee. Can't hurt.
Red Flags to Watch For
- Proprietary blends: If they won't tell you exactly what's in it, run.
- Mega-doses of antioxidants: Can actually blunt the benefits of exercise.
- Miracle claims: If it sounds too good to be true, it is.
Always look for third-party testing—NSF, Informed Sport, or IFOS certification.
Important: I'm not a doctor. This isn't medical advice. Talk to a healthcare professional before starting any supplement regimen. Get your bloodwork done. Know your baseline.