Always consult a healthcare professional before starting any new supplements. Focus on nutrient‑dense whole foods first.
| Category | Recommended (Evidence‑Based) | Avoid or Caution (Snake Oil) |
|---|---|---|
| Vitamin D | Supports immunity and bone health; get your levels tested to determine dosage. | Mega‑dose protocols without monitoring can cause toxicity. |
| Omega‑3 Fish Oil | Supports cardiovascular and brain health; choose high‑quality oils to avoid oxidation. | Low‑quality oils stored improperly; avoid if rancid. |
| Magnesium (citrate/glycinate) | Aids sleep, muscle recovery and mood; widely deficient in modern diets. | ”Detox” magnesium creams with no proven absorption. |
| Probiotics | Can support gut health; select strains backed by research. | Generic blends with undisclosed strains or unverified CFU counts. |
| Adaptogens (ashwagandha, rhodiola) | Support stress resilience; use under practitioner guidance. | Proprietary blends with undisclosed herbs or stimulants. |
| Collagen peptides | Support skin and joint health; choose grass‑fed sources. | ”Beauty” powders loaded with artificial flavours and sweeteners. |
| Multivitamins | Consider food‑based blends if your diet lacks variety. | High‑dose synthetic multivitamins with fillers and additives. |
Watch out: Be wary of miraculous claims, proprietary blends and influencer marketing. Quality and bioavailability matter more than hype.