The Truth About Supplements
The supplement industry is largely unregulated. Here's what the clinical evidence actually supports.
Tier 1: Strong Evidence
Vitamin D3
- 40–50% of adults are deficient
- 2000–4000 IU daily (get levels tested first)
- Critical for immunity, bone health, mood
Omega-3 Fatty Acids
- EPA + DHA from fish oil or algae
- 1000–2000mg combined EPA/DHA daily
- Reduces inflammation, supports cardiovascular and brain health
Magnesium
- 50% of Americans don't meet daily requirements
- 200–400mg daily (glycinate or citrate forms absorb best)
- Supports sleep, muscle recovery, stress response
Tier 2: Conditional Evidence
| Supplement | Who Benefits | Dosage | |-----------|-------------|--------| | Vitamin B12 | Vegans, adults 50+ | 1000mcg daily | | Iron | Menstruating women, vegans | Test levels first | | Zinc | Immune support, wound healing | 15–30mg daily | | Probiotics | After antibiotics, digestive issues | Strain-specific |
Tier 3: Overhyped
- Multivitamins — most healthy adults don't benefit
- Biotin (for hair) — only helps if you're deficient (rare)
- Collagen powders — broken down during digestion
- Detox supplements — your liver and kidneys handle this
"The best supplement strategy starts with a blood test, not a marketing claim." — Dr. Emily Tran, Internal Medicine