Mar 23 (edited) • 💊 Supplements
The 5 Supplements With the Strongest Research Behind Them
There are thousands of supplements on the market. Most of them are garbage. Here are the 5 with the most robust clinical evidence:
1. Creatine monohydrate — Not just for lifting. Improves cognitive function, reduces fatigue, and has neuroprotective properties. 5g/day, every day. No loading phase needed.
2. Vitamin D3 — Most people north of the 37th parallel are deficient. Impacts immune function, mood, bone health, and hormone production. Get your levels tested. Aim for 40-60 ng/mL.
3. Omega-3 (EPA/DHA) — Anti-inflammatory, supports brain health, cardiovascular function. Look for high-EPA formulas if inflammation is your concern. 2-3g combined EPA+DHA daily.
4. Magnesium — Already covered this one in another post, but it deserves to be on this list. 300-400mg glycinate or threonate.
5. Ashwagandha (KSM-66) — Clinically shown to reduce cortisol by 30%, improve sleep quality, and support testosterone in men. 600mg/day.
Notice what's NOT on this list: multivitamins, BCAAs, fat burners, and most of what's marketed on Instagram.
Start with what's proven. Build from there.
Which of these are you already taking?
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The 5 Supplements With the Strongest Research Behind Them
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