The supplement marketplace can feel overwhelming when you want to feel better and don’t know who to trust.
I’ve spent years studying the research, testing protocols, and observing what makes a difference clinically.
If I could only choose five supplements for the rest of my life, these would be my picks:
1. Creatine: Your Brain and Body’s Workhorse
When most people hear “creatine,” they think muscles. But that’s selling this compound short.
Yes, creatine supports muscle performance and endurance. But the real magic happens in your brain. Creatine is essential for ATP production, the energy your cells run on. This means better cognitive function, improved memory, and enhanced mental clarity. It also supports hormonal health and resilience.
The research keeps getting stronger, and the safety profile is excellent.
The dose: 3-5g daily is sufficient. Consistency matters more than cycling.
2. Magnesium: The Mineral 80% of Us Are Missing
Magnesium is involved in over 600 enzymatic processes in your body. Yet nearly 80% of the population is deficient. This is due to depleted soils, processed foods, and chronic stress that drains magnesium reserves.
The consequences of low magnesium include poor sleep, tension, hormonal dysregulation, brain fog, and weakened stress resilience. When magnesium is optimized, your nervous system settles, your sleep deepens, and your mood stabilizes.
Which form should you take? Magnesium glycinate is highly absorbable and gentle on digestion. Magnesium malate is excellent for energy and muscle support. Magnesium threonate is well absorbed across the blood-brain barrier, making it valuable for cognitive support and neuroprotection. Skip the oxide form as your body can’t use it effectively.
The dose: 300-400mg daily, taken in the evening.
3. Omega-3s: Protection for Your Brain and Cardiovascular System
Our bodies don’t manufacture omega-3s, hence we need to obtain them through food or supplementation. Most of us are deficient because inflammatory seed oils and unhealthy fats dominate modern diets.
The research on omega-3s spans decades and consistently shows benefits for cognition, mood regulation, cardiovascular health, and longevity. This is one supplement where the evidence is rock-solid.
The dose: 1-2g of combined EPA/DHA daily. Quality matters so source from reputable manufacturers that test for heavy metals and oxidation.
4. Methylation Support: The Foundation for Detox and Hormonal Health
Nearly 50% of our population has a methylation problem.
Your methylation cycle is the biochemical backbone of detoxification, neurotransmitter synthesis, hormonal metabolism, and DNA repair. When methylation is impaired, everything downstream suffers. You get anxiety. Your detoxification pathways stall. Hormones dysregulate. Inflammation rises.
Left unchecked, poor methylation contributes to cognitive decline, neurodegeneration, and accelerated aging.
Methylation support typically includes methylated B12 and folate, along with cofactors like TMG or SAMe. A simple protocol can restore methylation function and unlock significant improvements in energy, mood, detoxification capacity, and hormonal balance.
Work with a practitioner to identify your specific methylation status. MTHFR variants and other genetic factors may influence your approach.
5. Vitamin D3 + K2: The Synergistic Pair
When you take D3 without K2 to direct calcium to the right places, calcium accumulates in your arteries, joints, hair follicles, and soft tissues. This is why it’s essential to take K2 with your D3.
Together, D3 + K2 create a synergistic protocol that supports bone density, cardiovascular health, optimal calcium distribution, and inflammatory regulation.
The dose: 2,000-4,000 IU of D3 daily (higher if deficient), paired with 90-180mcg of K2 (MK-7 form). Test your vitamin D levels annually as it’s fat-soluble and can accumulate.
Stick with the standbys
These five supplements are not trending biohacks, but instead they’re foundational. They address the most common deficiencies and functional gaps we see across the population, and they’re backed by consistent, rigorous research.
If your budget or time only allows for five supplements, start here. Optimize these, then expand from there based on what you need to target.