Topics
Supplements and minerals
Which supplements are worth taking, and which to leave on the shelf.
Magnesium, vitamin D, creatine, omega-3, iron, electrolytes and hundreds more, with doses, forms and the cautions that matter.
What the minds agree on
Where the experts we follow point the same way.
The experts agree
Chamomile
Use chamomile to calm the nervous system, aid digestion, and promote restful sleep.
The experts agree
Collagen peptides
Collagen peptides are a gentle add-on for skin, joints, and recovery.
The experts agree
EPA and DHA
EPA and DHA are strongly supported for inflammation and brain health.
The experts agree
Magnesium threonate
Magnesium threonate is valued for supporting sleep, mood, and cognition.
The experts agree
Methylated b vitamins
Methylated B vitamins can be especially helpful for those with methylation pathway issues.
The experts agree
Creatine monohydrate
Creatine monohydrate is well-studied and supports muscle, mood, and energy for most people.
The experts agree
Antioxidant
Antioxidants help protect cells from oxidative stress and support mitochondrial health.
The experts agree
Magnesium malate
Magnesium malate is a reliable choice for muscle tension, cramps, and energy support.
The experts agree
Vitamin B12
Vitamin B12 is essential for plant-based eaters and daily supplementation is a wise choice.
The experts agree
Electrolytes
Electrolyte balance is crucial for hydration, energy, and sleep, especially with intense activity or fasting.
The experts agree
Phosphatidylserine
Phosphatidylserine may support memory, mood, and stress resilience, especially during challenging times.
The experts agree
Taurine
Taurine supports gut, brain, and heart health in practical ways.
The experts agree
L-theanine
L-theanine may gently ease anxiety and support relaxation, especially around sleep.
The experts agree
Magnesium glycinate
Magnesium glycinate is a favourite for sleep, relaxation, and overall mineral support.
The experts agree
Ghk-cu
GHK-Cu is widely valued for supporting skin, hair, and tissue repair.
The experts agree
Baking soda
Baking soda is a gentle, practical tool for various household and health uses.
The experts agree
Epsom salt bath
Epsom salt baths support magnesium and circulation, especially for those sensitive to oral supplements.
The experts agree
Magnesium
Magnesium is widely helpful for stress, sleep, and mood, but high doses can be risky.
The experts agree
Glycine
Glycine is valued for its calming and restorative roles, but individual responses vary.
The experts agree
Hydrolyzed collagen
Hydrolyzed collagen is a gentle way to support skin, gut, and connective tissue health.
The experts agree
Vitamin K2
Vitamin K2 helps direct calcium to bones and is especially helpful for bone and heart health.
The experts agree
Urolithin a
Urolithin A supports mitochondrial health and muscle function, but research is still early and cycling is advised.
The experts agree
Curcumin
Curcumin shows promise for brain and inflammation support, but take it with fat for best absorption.
The experts agree
Creatine supplements
Creatine is safe and effective for muscle health, brain support, and healthy ageing, especially for women over 30.
The experts agree
Vitamin C
Vitamin C is a safe, versatile antioxidant with benefits for immunity and hormone balance.
The experts agree
Vitamin D
Vitamin D supports bone health, but supplementation may impact your body’s natural production.
The experts agree
Intravenous vitamin C
IV vitamin C is sometimes used in advanced cancer care, but should be considered with care.
The experts agree
Sodium
Adequate sodium is essential for hydration, energy, and electrolyte balance, especially on low-carb diets.
The experts agree
Lion's mane mushroom
Lion's mane mushroom may support brain function and mood, but consult your doctor if taking medications.
The experts agree
Coenzyme q10
Coenzyme Q10 is important for mitochondrial energy production and may be especially helpful as we age.
The experts agree
Collagen
Collagen supports joints, skin, and gut, but balance with other proteins is important.
The experts agree
Vitamin D testing
Testing vitamin D helps prevent deficiency and supports immune and developmental health.
The experts agree
Creatine
Creatine is a well-supported choice for muscle, brain, and mitochondrial energy.
The experts agree
Riboflavin
Riboflavin is a gentle way to support detox and energy metabolism.
The experts agree
Adaptogen
Adaptogens can help with stress, but work best alongside lifestyle changes.
The experts agree
Vitamin D3
Vitamin D3 is widely supported for mood, immunity, and hormone balance, especially in winter.
The experts agree
Zinc
Zinc is a key mineral for immune, hormone, and metabolic health.
The experts agree
Methyl B12
Methyl B12 is often helpful, but some may prefer other B12 forms.
Also recommended
Most of them recommend these, some with conditions worth reading.
Most recommend it
Bee pollen
Add bee pollen to your diet for antioxidant, anti-inflammatory, and immune-boosting nutrients suitable for vegetarians.
Most recommend it
Glycine supplementation
Supplement glycine to support glucose metabolism, reduce inflammation, and aid detoxification pathways.
Most recommend it
Vitamin E
Include vitamin E in your diet or supplements to reduce inflammation, protect cells, and support skin and retinal health.
Most recommend it
Vitamin D3 and K2
Vitamin D3 with K2 is a reliable way to support healthy vitamin D levels when sunlight is low.
Most recommend it
Lactoferrin supplementation
Use lactoferrin to support immune defence, gut barrier, iron metabolism, and reduce endotoxin burden.
Most recommend it
Phosphatidylcholine
Phosphatidylcholine supports liver health and cell membranes, especially when dietary choline is low.
Most recommend it
Copper supplementation
Use copper supplements to support iron metabolism, DAO enzyme function, and potentially alleviate anxiety and insomnia from zinc-copper imbalance.
Most recommend it
DHA
DHA is important for brain health and is especially valuable during pregnancy and postpartum.
Most recommend it
Detox programme
Professional detox programs can help remove toxins but should be balanced with nourishment.
Most recommend it
Collagen supplements
Collagen supplements can help maintain joint, skin, and gut health, especially as we age.
Most recommend it
Glutathione
Glutathione is recommended for detox and antioxidant support, especially with genetic needs.
Most recommend it
Nattokinase
Nattokinase shows promise for supporting heart and circulation health.
Most recommend it
DAO enzyme supplements
Consider oral DAO supplements to help break down histamine and reduce related symptoms, though evidence is promising but not definitive.
Most recommend it
Vitamin A
Vitamin A is important, but high doses can be risky without balancing other fat-soluble vitamins.
Most recommend it
Gelatin
Gelatin before exercise may help support joints and collagen.
Most recommend it
Ashwagandha
Ashwagandha may help lower stress and support hormone balance, though effects can vary.
Most recommend it
Aspirin
The panel is split on aspirin; benefits and risks depend on context and individual health status.
Most recommend it
Nicotinamide riboside
Nicotinamide riboside is a promising NAD+ supplement, but balance with methyl donors matters.
Most recommend it
Peptide
Peptides can be useful, but sourcing and safety require care.
Most recommend it
Protein powder
Protein powders can help fill gaps, especially for athletes and those with higher protein needs.
Most recommend it
Fish oil
Fish oil is a helpful tool for managing inflammation and supporting overall health.
Most recommend it
Magnesium citrate
Magnesium citrate is a helpful option for sleep and relaxation.
Most recommend it
Cod liver oil
Cod liver oil is worth exploring, but moderation is key due to vitamin content.
Most recommend it
N-acetylcysteine
NAC may support detoxification and antioxidant defences, especially if animal protein intake is low.
Most recommend it
Sulforaphane supplement
Sulforaphane supplements are recommended for gentle detox and cognitive support.
Most recommend it
Whey protein
Whey protein is a solid option for protein and glutathione support.
Most recommend it
Methylene blue
Methylene blue shows promise for mitochondria, but panel is split on regular use.
Most recommend it
Milk thistle
Milk thistle may help support antioxidant defences, but evidence for routine use is still emerging.
Most recommend it
Multivitamin
Multivitamins can fill some gaps, but aren’t a substitute for a varied diet.
Worth exploring
Promising ideas with a smaller group behind them so far.
Worth exploring
Lysine
Support for lysine is thin so far, but some use it for cold sores.
Worth exploring
Bpc-157 peptide
Support is thin so far, but some use BPC-157 for gut and tissue recovery.
Worth exploring
Selenium
Selenium may help thyroid health, but individual needs and soil content vary widely.
Worth exploring
Nicotinamide mononucleotide
Support for NMN is thin so far, with little human data.
Where they are split
Credible minds land on different sides. You see both.
The experts are split
Exogenous ketones
The panel is split on exogenous ketones for performance or cognition.
The experts are split
Metformin
The panel is split; metformin’s benefits for longevity are debated and support is thin so far.
The experts are split
Vitamin D supplement
The panel is split; natural sun is preferred over supplements for vitamin D.
The experts are split
Leucine
The panel is split; whole protein sources are usually preferred over leucine alone.
The experts are split
Nicotine
The panel is split on nicotine; some see cognitive benefits, others caution about risks.
The experts are split
Iron supplements
Our sources steer away from iron supplements unless a true deficiency is confirmed by testing.
Go further
Training guides
- Protein and eating for trainingFuel and body composition
- Creatine and training supplementsFuel and body composition
- Fat loss and body compositionFuel and body composition
- Training for long-term healthFuel and body composition
- Equipment and toolsFuel and body composition
Tools and tests
- Blood test guideEvery marker against the range your lab uses and the range the experts aim for. Drop in a PDF to see your own values.
- Supplement checkerPhotograph a label and see each ingredient matched to the guidance and the NIH label database.
- FerritinA blood marker worth knowing
- 25 hydroxy vitamin dA blood marker worth knowing
- Omega-3 indexA blood marker worth knowing
- Omega-6 to Omega-3 ratioA blood marker worth knowing
Books the minds teach from
- Nutrition and Physical DegenerationWeston A. Price
- End of CravingMark Schatzker
- Soil, Grass and CancerAndré Voisin
- The Art and Science of Low Carbohydrate PerformanceJeff Volek
- Could It Be B12? An Epidemic of MisdiagnosesSally Pacholok and Jeffrey Stewart
- Cu-RE Your FatigueMorley Robbins
