Creatine monohydrate
Muscle & recoveryBrain & moodEnergy
One of the most well-researched supplements for strength and muscle.
Typical dose: 3–5 g/day
Supplement Finder
Pick a goal to see which supplements have the strongest research behind them. Evidence ratings are a simplified editorial summary — not medical advice.
Evidence strength
16 supplements
Very strong evidence · 5/5
Vitamin D3
ImmunityBone & jointBrain & mood
Most useful if you are deficient or get little sun. Pairs well with vitamin K2.
Typical dose: 1,000–2,000 IU/dayRead our guide →
Omega-3 (fish oil)
Heart healthBrain & moodBone & joint
Best evidence for triglycerides and heart health. Look for verified purity.
Typical dose: 1–2 g EPA+DHA/day
Caffeine + L-theanine
EnergyBrain & mood
Theanine smooths caffeine's jitter for calm focus.
Typical dose: 100 mg + 200 mg
Fiber (psyllium)
Gut healthHeart healthWeight management
Supports regularity, cholesterol, and fullness. Increase water intake.
Typical dose: 5–10 g/day
Magnesium glycinate
SleepMuscle & recoveryHeart health
Glycinate form is gentle on the stomach and often used for sleep and relaxation.
Typical dose: 200–400 mg/day
Probiotics
Gut healthImmunity
Benefits are strain-specific; match the strain to your goal.
Typical dose: Strain-dependent
Melatonin
Sleep
Most helpful for jet lag and shifted schedules. Lower doses often work best.
Typical dose: 0.5–3 mg before bed
Zinc
Immunity
May shorten colds if started early. Avoid chronic high doses.
Typical dose: 8–11 mg/day
CoQ10
Heart healthEnergy
Often used alongside statins; ubiquinol form absorbs better.
Typical dose: 100–200 mg/day
Ashwagandha
SleepBrain & mood
An adaptogen studied for stress and sleep quality.
Typical dose: 300–600 mg/day
Vitamin B12
EnergyBrain & mood
Important for older adults and those on plant-based diets.
Typical dose: 2.4 mcg/day
Multivitamin (men)
EnergyImmunity
Insurance against gaps, not a replacement for a good diet.
Typical dose: 1 serving/dayRead our guide →
Vitamin C
ImmunityEnergy
Modest cold-duration effect; easy to get from food.
Typical dose: 200–500 mg/day
Collagen peptides
Bone & jointMuscle & recovery
Emerging evidence for joint comfort and skin; results are gradual.
Typical dose: 10–15 g/day
Apple cider vinegar
Weight managementGut health
Limited evidence for modest effects; dilute to protect tooth enamel.
Typical dose: 1–2 tbsp dilutedRead our guide →
Evidence ratings are a simplified, editorial summary of the general strength of published research for healthy adults — not medical advice. Always consult a qualified healthcare provider before starting any supplement.