Doctor's Guide to Supplements: What to Buy, Try, or Skip in 2025

Key Questions Before Taking Supplements

• ❓ Before considering any supplement, ask: Why do I need it? (Symptom relief or prevention).
• ❓ Next, ask: How will I know if it's working? (Track symptoms or use blood tests).
• ❓ Finally, ask: What is the best quality supplement I can get?

Supplements to Skip

• ❌ Multivitamins offer a false sense of security and haven't shown benefits for longevity or major disease prevention. High doses can even increase cancer risk in some individuals.
• ❌ NMN and NAD+ supplements lack solid human trial evidence for their bold claims and long-term effects are unknown.
• ❌ Iron supplements should be skipped unless diagnosed with a deficiency, as excess iron can irritate the gut and increase inflammation.
• ❌ Probiotics are generally not recommended for daily use as most supplements offer few species, and individual gut microbiomes are highly personal.

Supplements to Try

• ✅ Creatine Monohydrate is well-studied for sports performance and has emerging research for brain health, especially in older adults and vegans/vegetarians.
• ✅ Magnesium can be beneficial for those training hard, older adults, or individuals struggling to get enough from diet, but meals should be optimized first.
• ✅ Green powders can be a backup option for busy individuals or travelers, but choose high-quality, transparent brands and consider whole food smoothies as a superior alternative.
• ✅ Protein powders can be a useful top-up for those not meeting protein needs through diet, particularly for muscle building and maintenance, but prioritize whole food sources.

Supplements to Buy (with Caution)

• 💡 Vitamin D is crucial, especially for those with darker skin, older adults, or limited sun exposure. Buy Vitamin D3 with K2, but test levels to ensure appropriate dosage (400-2000 IU).
• 💡 Omega-3 supplements are recommended if not consuming oily fish 2-3 times weekly. Aim for 250-500mg EPA/DHA daily, and look for third-party testing for quality.

Prioritizing Whole Foods and Habits

• 🍎 Whole food supplements offer a spectrum of nutrients (fiber, fats, polyphenols) that work synergistically, unlike isolated compounds.
• 🧠 For energy and focus, cacao is recommended for its flavonols, prebiotic effects, and protein content.
• 🌿 Flax seed and psyllium husk are excellent for gut health, providing fiber to improve digestion and potentially reduce cholesterol.
• 🌶️ Turmeric and other spices are beneficial for inflammation and joint health, especially when paired with black pepper.
• 🍓 Freeze-dried berries offer polyphenols and Vitamin C for immunity, antioxidant support, and gut health.
• 😴 For sleep, prioritize consistent habits like a regular bedtime, cool/dark room, avoiding caffeine late, and limiting screen time over supplements.