Best Health Supplements: Evidence-Based Guide 2025
With thousands of supplements on the market, separating science from marketing is crucial. This guide covers supplements with proven benefits.
Supplements with Strong Evidence
1. Vitamin D
- Benefits: Bone health, immune function, mood
- Dosage: 1,000-2,000 IU daily
- Who needs it: People with limited sun exposure
- Evidence: Strong
2. Omega-3 Fish Oil
- Benefits: Heart health, brain function, inflammation
- Dosage: 1,000-2,000mg EPA+DHA daily
- Best sources: Wild-caught fish oil, krill oil
- Evidence: Strong
3. Magnesium
- Benefits: Sleep, muscle function, stress reduction
- Dosage: 200-400mg daily
- Forms: Glycinate (best absorbed), citrate
- Evidence: Moderate to strong
4. Probiotics
- Benefits: Gut health, immunity, digestion
- Dosage: 10-50 billion CFU daily
- Strains: Look for Lactobacillus and Bifidobacterium
- Evidence: Moderate
Supplements by Goal
| Goal | Supplements | Evidence |
|---|---|---|
| Heart health | Omega-3, CoQ10, garlic | Strong |
| Brain health | Omega-3, B vitamins, creatine | Moderate |
| Joint health | Glucosamine, chondroitin, turmeric | Mixed |
| Immune support | Vitamin D, C, zinc | Moderate |
| Sleep | Magnesium, melatonin, glycine | Moderate |
Supplements to Avoid or Use Caution
- Weight loss supplements (limited evidence, safety concerns)
- Testosterone boosters (ineffective)
- Detox/cleanse products (unnecessary, potentially harmful)
- High-dose antioxidant vitamins (may be harmful)
Quality Matters
Look for third-party testing:
- USP Verified
- NSF Certified
- ConsumerLab Approved
- Informed Choice
