Supplements 101: What You Need and What to Skip

Walk down any supplement aisle today, and you're bombarded with pills, powders, and potions all promising better health, more energy, and faster recovery. But let’s be honest—not all supplements are created equal, and some do little more than drain your wallet.

In this guide, we’ll break down the must-have supplements, highlight recent research (including surprising benefits like creatine for brain health), and help you decide what’s worth skipping.

🏆 What You Actually Need: Science-Backed Essentials

1. Creatine Monohydrate

Best for: Strength, performance, recovery — and now, brain health.

Why Take It:

Long known as a go-to for building muscle and improving high-intensity performance, creatine is now being recognized for its neurological benefits.

🧠 Recent Studies Say:

• A 2024 systematic review (Frontiers in Nutrition) found creatine may boost memory, attention, and processing speed in healthy adults.

• Research also suggests creatine might support mental clarity in sleep-deprived states and even aid in managing symptoms of depression.

• A pilot study in India found creatine + therapy improved depression outcomes better than therapy alone.

✅ How to Use: 3–5g daily⚠️ Watch for: Water retention in some users❌ Skip if: You have kidney issues without medical approval

2. Vitamin D3

Best for: Immunity, bone health, mood support

Many of us—especially in colder climates—are deficient in vitamin D. Low levels are linked to fatigue, weakened immunity, and even mood disorders.

✅ How to Use: 1000–4000 IU daily (check with your GP)❌ Skip if: You already have sufficient sun exposure and healthy levels

3. Omega-3 (Fish Oil or Algal Oil)

Best for: Heart health, joint function, brain performance

Omega-3 fatty acids, especially EPA and DHA, are essential for cognitive health and reducing inflammation.

✅ How to Use: 1000–2000mg combined EPA/DHA daily❌ Skip if: Your diet already includes 2+ servings of fatty fish per week

4. Magnesium

Best for: Muscle recovery, sleep, relaxation, reducing cramps

Magnesium is involved in over 300 biochemical reactions. It supports sleep, muscle repair, and even reduces stress and anxiety.

✅ How to Use: 200–400mg daily (Magnesium Glycinate is a gentle option)❌ Skip if: You’re getting it through whole foods and not experiencing deficiencies

5. Protein Powder (Whey or Vegan)

Best for: Meeting protein targets, muscle growth, recovery

Protein powders are supplements, not replacements—but they’re useful when you're struggling to meet daily protein needs through food alone.

✅ How to Use: 20–30g per serving, post-workout or between meals❌ Skip if: You already meet your needs through whole foods

🚫 What to Skip: Overhyped or Understudied

❌ 1. Fat Burners

These often contain excessive caffeine, diuretics, or unregulated stimulants. Little evidence supports their long-term effectiveness, and they may cause jitters or heart palpitations.

❌ 2. Testosterone Boosters

Most over-the-counter “test boosters” don’t move the needle unless you’re clinically deficient. Often full of herbs like tribulus that have no proven effect in healthy men.

❌ 3. BCAAs (Branched-Chain Amino Acids)

Unless you're training fasted or not consuming enough protein, BCAAs offer minimal benefit. A complete protein source (like whey) is far more effective.

❌ 4. Detox Teas or Supplements

Your body already has a detox system: it’s called your liver and kidneys. Save your money and focus on whole foods, fiber, and hydration.

🧠 Creatine: The Most Underrated Brain Supplement?

Let's circle back to creatine, which deserves special attention in 2025.

Most people associate creatine with gym-goers and powerlifters. But the tide is shifting:

• 🧬 It supports ATP production—the energy source your brain also relies on.

• 💤 It may enhance cognition when you're sleep-deprived or stressed.

• 🧪 Studies show potential benefits for depression, trauma recovery, and even neurological diseases.

“Creatine is arguably one of the most well-researched and safe supplements available today—not just for muscle, but now for the mind.”— Dr. Darren Candow, creatine researcher

If you’re looking to support mental and physical performance in one, creatine might be your smartest stack.

💡 Final Thoughts: Simplify, Don’t Overload

The supplement industry is worth billions—and unfortunately, much of it is driven by marketing, not science. Stick to what works, be mindful of your own goals and needs, and when in doubt—check the research or consult a registered professional.

What’s worth it:

• Creatine (for body and brain)

• Vitamin D

• Omega-3s

• Magnesium

• Protein (if needed)

What to skip:

• Trendy “detox” supplements

• Overhyped test boosters

• BCAAs (if you're already hitting your protein goals)

✅ Takeaway Tip

Supplements should support, not replace a healthy diet and lifestyle. Prioritize sleep, real food, hydration, and movement—then supplement where needed.