Supplements (Almost) Everyone Should Take

1. Magnesium

For recovery, sleep, stress, and heart health

Magnesium is involved in over 300 biochemical reactions in your body. It helps regulate muscle function, blood sugar, blood pressure, and nervous system activity.

The problem? Nearly half of people don’t get enough, and athletes (especially ones that sweat a lot) burn through it faster.

Do you have frequent muscle twitches or restless legs when trying to fall asleep?

Your magnesium is probably low.

Best brand:

Pure encapsulations is what I use and is one of the best.

I take 240-360mg in the morning and 240-360mg at night. Over time, and through testing, I've realized I need more than the average person.

Thorne and Doctor's Best are also good.

This one isn't as critical as fish oil to get a more expensive brand, but it is important to ensure that all magnesium comes from magnesium glycinate.

Some brands will list magnesium glycinate, but in parentheses, say something like "also from magnesium citrate (or other)."

Best form: Magnesium glycinate (well-absorbed and gentle on the stomach)
Dose: 300–400 mg, taken at night to support sleep and recovery
Bonus: Can also reduce nighttime wakeups, cramping, and restlessness.

2. Omega-3s

For inflammation, heart health, and brain function

Most people eat far more omega-6 fats than omega-3s, which can skew the body toward chronic inflammation.

I did a blood test about 2 months ago that showed my ratios were way off.

I don't eat seafood at all, so this shouldn't have come as a surprise.

I started supplementing with high-dose fish oil (3,600mg per day) and have noticed a MASSIVE improvement in muscle soreness, recovery, and overall joint pain.

It has effectively cured my chronic knee pain that I have had for about 8 years.

I will be writing a full newsletter about it soon, but I wanted to wait at least a few months to be sure it was actually working long-term.

At this point, I'm convinced it was the fish oil. 

Omega-3s, especially EPA and DHA from fish oil, help bring things back into balance.

They’ve also been shown to improve markers of heart health, reduce joint pain, and support mood and cognitive function.

**Be careful with this one! There are a ton of shitty brands that sell impure fish oil and/or don't have nearly the amounts they claim to. This is one supplement where you don't want to be cheap.

Best brand:

WHC UnoCardio is the undisputed best and what I take. 

Other good options are Thorne and Nordic Naturals.

Best form: High-quality fish oil with at least 1,000 mg combined EPA + DHA
Dose: 1,000–2,000 mg per day, ideally with a meal that contains fat
Bonus: Helps offset inflammation from intense training

3. Vitamin D

For hormones, immune function, and mood

Vitamin D is technically a hormone, and it’s critical for everything from testosterone production to bone density to immune health.

But most people don’t get enough from sunlight or food, especially if you live in a cloudy climate or wear sunscreen year-round.

I live in the Pacific Northwest, where we sometimes literally don't see the sun for 4-5 months. 

I usually stop taking it in the summer because I am outside a lot.

Best brand:

I take Pure Encapsulations, 4,000IU per day.

Thorne, Designs for Health, and Carlson Labs are also good.

Best form: Vitamin D3 (often paired with K2 to support calcium balance)
Dose: 2,000–4,000 IU per day for most people (get blood work if unsure)
Bonus: Low vitamin D is common in people who feel tired, get sick often, or struggle with low mood

4. Creatine Monohydrate

For strength, muscle, brain health, and aging

Creatine isn’t just for bodybuilders.

It’s one of the most researched and effective supplements in the world—for everyone from athletes to older adults.

It improves high-intensity performance, helps maintain muscle mass, and may even support cognitive function and mental clarity.

Yes, in some, it might cause a 1-3lb weight gain, but it's just water.

Personally, it doesn't affect my weight, and honestly, I think I might be a non-responder as I've gone on and off it many times over the years and have never noticed a difference in any capacity.

That said, I still take it because it's so cheap and has the potential to provide a whole bunch of benefits.

Plus, just because I don't feel like it's doing anything doesn't mean it isn't.

Best form: Creatine monohydrate (no need for fancy blends). Seriously, just get creatine monohydrate in powder form. I use this one made with Creapure.

Dose: 5-10 grams per day, any time

Bonus: Safe for long-term use, and supports lean mass even during fat loss phases

The Bottom Line

You don’t need a cabinet full of pills and powders. But these four supplements are:

• Affordable

• Backed by real science

• Effective for almost everyone

And when used consistently, they can make a meaningful difference in how you feel, perform, and recover.

Final Note on Supplements:

The best supplements for you are the ones you need. If you aren't deficient in something, you probably don't need to supplement with it.

If you really want to maximize your health and performance, get a full panel of blood work and see what you are deficient in.

I recommend Function Health if you are looking for a very comprehensive, cost effective way to test over 100 different biomarkers.

Want help making supplements a smart part of your plan, not the whole plan?
With coaching, I’ll help you dial in your training, nutrition, and recovery. Click here to learn more about coaching.

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