Supplements can, alongside a balanced diet, exercise, and adequate sleep, be a valuable addition to your health. These are eight supplements that are scientifically well-supported — starting with creatine.
1. Creatine
According to the International Society of Sports Nutrition, creatine is the most researched supplement for increasing muscle strength and lean mass. Its effectiveness is widely recognized, especially in the context of strength training and athletic performance.
Additionally, there is strong evidence that creatine supports muscle recovery. More recent studies even point to cognitive benefits, particularly in the areas of working memory and processing speed in both young and older adults.
Long-term studies of five years or more show that creatine has no harmful effects on health. The much-discussed link to hair loss is not confirmed in any reliable study.
A common maintenance dose is 5 grams per day, even on rest days — this ensures stable creatine levels in the body.
2. Collagen
Collagen also deserves a place on this list. Multiple randomized placebo-controlled studies show that collagen supplementation supports skin structure and elasticity. New research also points to benefits for joints and connective tissue recovery.
A typical dosage ranges between 10 and 15 grams per day. Preferably combine collagen with vitamin C, which can improve absorption.
3. Hyaluronic Acid
Hyaluronic acid is an important component of connective tissue. As we get older, its production gradually declines. Various human studies show that oral supplementation can improve skin hydration.
A daily dosage of 200 mg proves effective. Combined with collagen, a synergistic effect may occur.
4. Psyllium Husk
This fiber source has built impressive evidence for lowering cholesterol levels and promoting gut health. Indirectly, this can also lead to lower mortality risk.
A dosage of 5 to 10 grams per day is common. Make sure to drink enough fluids to prevent constipation.
5. Omega-3
Omega-3 fatty acids have long been linked to heart and brain health. The large-scale VITAL study of more than 25,000 participants showed a notable 28% reduction in heart attack risk.
Meta-analyses also confirm the protective effect on cognitive function. Choose supplements with sufficient EPA and DHA, and pay attention to quality to avoid oxidation.
6. Trimethylglycine (TMG)
TMG can lower homocysteine levels — a factor linked to increased risk of cognitive decline. While more research is needed, early data points to possible protective effects.
A daily dosage of 1 gram is common. TMG also plays a role in essential methylation processes, which are important for metabolism and DNA repair.
7. Multivitamins
There is disagreement about multivitamins, but recent long-term studies suggest that a balanced formula can help maintain cognitive function in older adults. Additionally, it can be a practical supplement for those who struggle to get enough vitamins and minerals through food.
Avoid megadoses. A mild, well-formulated multivitamin is often the best choice.
8. NAC (N-acetylcysteine)
NAC is a powerful antioxidant that supports the body’s production of glutathione — one of our most important defense mechanisms against oxidative stress.
While not taken as standard by everyone, NAC can be a valuable addition, especially as we age.
Eat real food. Not too much. Mostly plants. ~ Michael Pollan
New research shows that NAC may also help relieve respiratory complaints and inflammatory diseases. This is attributed to the anti-inflammatory effects of NAC, which have been confirmed in multiple studies.
9. Vitamin D
Vitamin D is essential for strong bones, a well-functioning immune system, and hormonal balance. In northern countries, a deficiency is common, especially during winter months due to lack of sunlight.
The ideal daily dosage varies by person and depends on blood values, but typically ranges between 1,000 and 4,000 IU. A blood test is recommended to supplement strategically and prevent overdosing.
10. Magnesium
Magnesium is involved in more than 300 processes in the body — from muscle recovery to nerve transmission and energy production. Yet deficiency is common, partly due to depletion of agricultural soil and one-sided diets.
Supplementation with 200 to 400 mg per day can contribute to better sleep, fewer muscle cramps, and support of the cardiovascular system.
Conclusion
Eating healthy is one thing — maintaining it is another. Supplements can be a valuable addition, but they never replace a healthy diet, exercise, and sleep. They are meant as support, not as a solution.
Not every supplement fits every life stage or health situation. A personalized approach based on your lifestyle, goals, and medical background is therefore essential. Seek advice from a doctor or specialist, especially if you are already taking medication.
Those who want to try supplements should start gradually — one at a time — and observe the effect. And as always: without healthy habits, supplements are merely band-aids on a larger whole.
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Frequently Asked Questions
Which supplements discussed in this article are good for me?
The supplements discussed are creatine, collagen peptides, hyaluronic acid, psyllium husk, omega-3, trimethylglycine (TMG), multivitamins, N-acetylcysteine (NAC), vitamin D, and magnesium. Which works best for you depends on your goals and health situation.
What are some benefits of taking these supplements?
Creatine improves physical performance and brain function; collagen supports skin and joints; hyaluronic acid improves skin hydration; psyllium husk lowers cholesterol; omega-3 protects heart and brain; vitamin D strengthens the immune system; magnesium promotes sleep and relaxation; NAC supports detox and immune function; TMG supports cognitive health.
Why is it important to be careful when choosing a multivitamin?
Many multivitamins contain high doses that can have unwanted effects with long-term use. Choose a formula without megadoses and see it as a supplement — not a replacement for healthy eating.
How can trimethylglycine and NAC contribute to my health?
Trimethylglycine may lower homocysteine levels, which can be beneficial for brain health. NAC increases glutathione levels and has anti-inflammatory and antioxidant properties, which can be useful for chronic conditions.
How do I start adding supplements to my routine?
Start with one supplement at a time and monitor your response. Observe changes in energy, sleep, or digestion and always consult a doctor or orthomolecular therapist if in doubt.
Are there supplements I shouldn’t take together?
Yes, some supplements affect each other’s absorption. For example, calcium can inhibit iron absorption. Vitamin D, on the other hand, actually helps with calcium absorption. A specialist can help you create a safe combination.
