The 5 Supplements Most People Actually Need
You Google "best supplements" and get 50 conflicting lists. Here's what the deficiency data and research actually show. Spoiler: it's not the trendy stuff.
The Selection Criteria
We didn't pick these based on marketing or trends. We looked at:
- 1. Deficiency rates in the general population
- 2. Research quality on supplementation benefits
- 3. Safety profile at effective doses
- 4. Cost-effectiveness compared to alternatives
Vitamin D3
42% of US adults are deficient. Higher if you're dark-skinned, elderly, or live north of Atlanta.
Why It Matters
Vitamin D is actually a hormone, not a vitamin. It regulates hundreds of genes, controls calcium absorption, supports immune function, and influences mood. Your body makes it from sunlight, but modern life happens indoors.
The Evidence
- Strong evidence for bone health and reducing fracture risk
- Supports immune function. May reduce respiratory infections
- Associated with lower all-cause mortality in deficient populations
Recommended Dose
2,000 - 5,000 IU daily
Take with fat for absorption. Best to test your levels first. Optimal blood level: 40-60 ng/mL.
Magnesium
68% of Americans don't meet the RDA. Soil depletion and processed food are the culprits.
Why It Matters
Magnesium is involved in 300+ enzymatic reactions. It relaxes muscles, calms the nervous system, supports energy production, and helps you sleep. It's the "master relaxation mineral."
The Evidence
- Strong evidence for migraine prevention (400mg/day)
- Improves sleep quality, especially in those with low levels
- May reduce blood pressure and support heart health
Recommended Dose
200 - 400mg daily
Form matters. Glycinate for sleep, Malate for energy, Threonate for brain. Avoid Oxide (only 4% absorbed).
Omega-3 (EPA/DHA)
Modern diets have a 15:1 omega-6 to omega-3 ratio. Ideal is 4:1 or lower.
Why It Matters
Your brain is 60% fat. DHA makes up 25% of that. EPA fights inflammation. Your body can't make these. You need to eat fatty fish 2-3x per week, or supplement.
The Evidence
- Strong evidence for triglyceride reduction (25-30%)
- Supports heart health, especially in those with existing risk
- May improve symptoms of depression (EPA specifically)
Recommended Dose
1-2g EPA+DHA combined daily
Look for triglyceride form (better absorbed than ethyl ester). IFOS 5-star certification is the quality standard.
Zinc
2 billion people worldwide are zinc deficient. Athletes, vegetarians, and elderly are highest risk.
Why It Matters
Zinc is essential for immune function, testosterone production, wound healing, and DNA synthesis. Your body can't store it, so daily intake matters. One reason you get sick more when stressed: stress depletes zinc.
The Evidence
- Strong evidence for immune function and reducing cold duration
- Supports testosterone levels in deficient men
- May improve skin health and wound healing
Recommended Dose
15 - 30mg daily
Take with food to avoid nausea. Picolinate and Glycinate forms absorb best. Long-term use over 40mg needs copper balance.
Creatine Monohydrate
The most researched supplement in history. 500+ studies. Benefits for everyone, not just gym bros.
Why It Matters
Creatine isn't just for muscles. Your brain uses it too. It's an energy reservoir for explosive efforts. Vegetarians often see bigger benefits because they get less from diet.
The Evidence
- Strong evidence for strength and power output (5-10% gains)
- May improve cognitive performance under stress or sleep deprivation
- Long-term safety data spans 5+ years of continuous use
Recommended Dose
5g daily
Monohydrate is the gold standard. Skip loading phases. Take any time of day. Stay hydrated. Hair loss claims are not supported by research.
What About Everything Else?
Ashwagandha, lions mane, NAC, CoQ10. They all have their place. But they're not essentials.
The hierarchy: Fix deficiencies first (the 5 above), then optimize for specific goals. A $50/month nootropic stack won't help if you're deficient in magnesium and vitamin D.
The Bottom Line
Most people need just 4-5 supplements. Vitamin D, Magnesium, Omega-3, and Zinc cover the most common deficiencies. Add Creatine if you exercise. That's it. Everything else is optimization.
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