Supplements that ACTUALLY work (evidence-based list)
99% of supplements are snake oil. But a few actually have strong evidence. Here's my evidence-based list:
- Creatine — muscle performance, cognitive benefits, incredibly well-studied
- Vitamin D — if you're deficient (most people are), especially in northern climates
- Omega-3 (EPA/DHA) — if you don't eat fish regularly
- Protein powder — if you can't hit targets from food
- Caffeine — performance enhancer (most people already consume this lol)
Everything else is either unproven, marginally effective, or only useful for specific populations. Agree/disagree?
Pretty solid list. I'd add:
- Magnesium — a lot of people are deficient, especially athletes. Glycinate form for sleep, citrate for general supplementation.
- Fiber supplement — if you can't get 25-30g from food (psyllium husk is great)
- Iron — but ONLY if blood tests show deficiency. Don't supplement blindly.
As someone who works in the supplement industry: this list is accurate and I wish more people followed it instead of buying whatever influencers push. The industry is largely unregulated and full of overpriced garbage.
Probiotics are in a gray area. The evidence for specific strains in specific conditions is decent (IBS, antibiotic recovery). But generic "probiotic blend" supplements are mostly useless. Better to eat fermented foods.
Agree with the list. The only thing I'd adjust: creatine isn't just for gym bros. Emerging research on cognitive benefits, especially for older adults and vegetarians (who tend to have lower baseline creatine).
Electrolytes! Sodium, potassium, magnesium. Especially important if you exercise a lot, eat low carb, or live in a hot climate. Not sexy but important.
For omega-3: the quality matters a lot. Look for third-party tested brands (IFOS certification). Cheap fish oil can be oxidized and potentially harmful. Nordic Naturals and Carlson are solid choices.
Good additions everyone. The theme is clear: supplement what you're ACTUALLY deficient in based on diet and blood work. Don't randomly take 20 things because a TikTok told you to.
On keto I consider electrolytes essential, not optional. Sodium, potassium, and magnesium prevent "keto flu" and keep performance up. It's the most overlooked part of low carb.