The Big Four Supplements

While supplement companies want you obsessing over the latest exotic superfood extract, decades of research consistently point to four supplements that provide measurable benefits for most people: vitamin D3, omega-3 fatty acids, magnesium, and creatine.

These aren't sexy. They won't make compelling Instagram posts. But they have something most supplements lack: substantial research showing real-world benefits across diverse populations.

Unless you're getting significant sun exposure year-round, you're probably not producing adequate vitamin D. The research on 4000 IU daily dosing shows benefits across immune function, bone health, mood regulation, and muscle function.

This isn't about chasing supraphysiological levels. It's about achieving what your body would naturally produce with adequate sun exposure. Modern indoor lifestyles have created a widespread deficiency of a hormone your body expects to have.

Three grams of fish oil daily (providing roughly 1 gram of EPA) consistently shows anti-inflammatory effects, cardiovascular benefits, and brain health support. The recent concerns about atrial fibrillation appear at much higher doses, making moderate supplementation a reasonable risk-reward proposition.

For most people not eating fatty fish multiple times per week, omega-3 supplementation provides nutrients that are difficult to obtain in adequate amounts from typical modern diets.

Magnesium citrate (avoiding the poorly absorbed oxide form) supports muscle function, sleep quality, and hundreds of enzymatic processes. Many people don't consume adequate amounts through food alone, particularly those eating lower amounts of leafy greens, nuts, and seeds.

The benefits are subtle but measurable: better sleep, reduced muscle cramps, improved stress resilience. It's foundational support rather than dramatic intervention.

Five grams of creatine monohydrate daily is perhaps the most researched sports supplement in existence, with benefits extending beyond just muscle performance to cognitive function and cellular energy production. It's safe, effective, and inexpensive.

Unlike most performance supplements, creatine's benefits are well-documented across different populations and training styles. It's one of the rare supplements that consistently delivers on its promises.

Looking Ahead

We're investigating collagen supplementation and separating skin-deep marketing claims from the deeper research on connective tissue support. The amino acid profile story might surprise you.