Supplement industry marketing often exceeds the science. Here's what I recommend based on evidence when diet alone isn't sufficient.
Supplements I Recommend Often
- Vitamin D: Most people are deficient, especially in northern latitudes. Test levels, then supplement accordingly. 1000-4000 IU daily is typical.
- B12: Essential for vegans/vegetarians, and most people over 40 due to decreased absorption.
- Magnesium: Glycinate or citrate forms. Most Americans are deficient. Helps with sleep, muscle function, and blood sugar regulation.
- Omega-3 fish oil: If you don't eat fatty fish 2-3x weekly. Look for combined EPA/DHA of 1000-2000mg.
Situationally Helpful
- Iron (if deficient, especially menstruating women)
- Creatine (for athletes and older adults)
- Probiotics (for specific gut issues)
- Vitamin C (if not eating enough fruits/vegetables)
Generally Not Needed
Most multivitamins, branched-chain amino acids, glutamine, garcinia cambogia, raspberry ketones, and most "testosterone boosters" lack strong evidence.
Quality Matters
Look for third-party tested products (NSF, USP, Informed Sport). Supplements aren't regulated the same as pharmaceuticals. Reputation and testing matter.
