What Supplements Are Actually Worth Your Money (and Which Ones Aren't)
TL;DR: Most supplements on the shelf don't have strong evidence behind them, but a handful genuinely do — creatine, vitamin D, magnesium, and omega-3s among them. Here's a straightforward, no-hype breakdown of what's actually worth taking, and what you can probably skip.
Walk into any supplement store and you'll find hundreds of products promising to fix your energy, your joints, your sleep, your everything. Most patients ask us at some point: "What should we actually be taking?" So here's our honest, evidence-based breakdown — not sponsored by anyone, just what actually holds up.
Worth it, for most people
Creatine monohydrate — One of the most researched supplements that exists, and it holds up. Strong evidence for muscle strength, power, and lean mass, plus emerging research on cognitive and brain health benefits, especially during periods of stress, sleep deprivation, or hormonal shifts (more on that in our perimenopause post). A basic 3-5g daily dose is cheap and well-tolerated by most people.
Vitamin D3 — A huge percentage of adults are deficient, especially anyone who spends most of the day indoors or lives somewhere with limited sun. Vitamin D plays a role in bone health, immune function, and mood. It's worth getting your levels tested before guessing at a dose, since needs vary a lot person to person.
Magnesium — Involved in hundreds of processes in the body, including muscle relaxation, sleep quality, and nervous system regulation. Many people don't get enough through diet alone. Magnesium glycinate is a well-absorbed, gentle-on-the-stomach form worth considering, especially if sleep or muscle cramping is an issue.
Omega-3s (fish oil) — Solid research for cardiovascular health and anti-inflammatory effects. If you don't regularly eat fatty fish, a quality fish oil or algae-based omega-3 (for a vegetarian option) is a reasonable addition.
Protein powder — Not glamorous, but genuinely useful if you struggle to hit your daily protein target through food alone, which matters for muscle maintenance, especially as you age.
Probably not worth it for most people
Multivitamins — The research on multivitamins for healthy, well-nourished adults is pretty underwhelming for meaningfully improving health outcomes. If your diet is reasonably varied, you likely don't need one, though there are exceptions for specific deficiencies or life stages.
Detox teas and cleanses — Your liver and kidneys already do this job. There's no solid evidence these products "detoxify" anything, and some can cause unpleasant digestive side effects.
Most "proprietary blend" fat burners — These often use underdosed ingredients or stimulant-heavy formulas with limited evidence for meaningful fat loss beyond what caffeine alone would do.
Collagen as a muscle-building protein — Not because collagen is bad (it's genuinely useful for joints and skin — see our collagen post), but it's an incomplete protein and shouldn't replace a complete protein source if muscle building is your goal.
How we'd approach it
Start with the fundamentals — sleep, whole food nutrition, strength training, hydration — before you start stacking supplements on top. Then, if you want to add something, prioritize the ones with the strongest evidence and clearest personal relevance to you (vitamin D if you're likely deficient, creatine if you strength train, magnesium if sleep or cramping is an issue) rather than trying to take everything at once.
And honestly, if a product promises to fix five unrelated problems at once, that's usually a sign to be skeptical rather than excited.
FAQs
What's the one supplement you'd recommend to almost everyone? If we had to pick just one, it'd probably be vitamin D, given how common deficiency is — but it's worth testing your levels rather than guessing. Creatine is a close second for anyone doing any kind of resistance training.
Are expensive supplements better than cheaper ones? Not necessarily. What matters more is third-party testing (look for NSF Certified for Sport or USP verification), ingredient dosing that matches the research, and avoiding proprietary blends that hide actual amounts. Price isn't a reliable indicator of quality.
Do I need to take supplements every day to see benefits? For most of the evidence-backed ones (creatine, vitamin D, magnesium, omega-3s), consistency matters more than perfection. Occasional missed days are fine; the benefits come from steady, long-term use, not any single dose.
Should I get bloodwork before starting supplements? It's a smart move, especially for things like vitamin D, iron, and B12, where deficiency (or, in some cases, excess) genuinely changes what you need. It takes the guesswork out and prevents you from taking something you don't actually need.