Supplements, Honestly Reviewed
Popular supplements, one page each — real citations, realistic dosing, and no "must-haves."
Educational only, not medical advice! None of these are presented as essential. Some have strong research behind them, others much thinner. Our Diets and Calculators pages can help you figure out your goals before trying anything.
Supplement Tracker
Log daily supplement and approved-medication doses and hit your daily targets.
Creatine
The most well-studied ergogenic supplement there is — for strength, lean mass, and increasingly for older adults' brains too.
Omega-3 / Fish Oil
EPA and DHA for heart and brain health, with a real evidence gap between fatty fish and fish oil pills.
Electrolytes
Genuinely useful for heavy sweating and endurance work, unnecessary for most everyday workouts.
Protein / Whey
A convenient way to hit a daily protein target — the total matters far more than any single shake's timing.
Vitamin D
Correcting a genuinely common deficiency, with much weaker evidence once your levels are already normal.
Magnesium
Well-established for correcting deficiency, with an early and still-thin case for the sleep benefits it's now sold on.
Caffeine
The world's most-used performance aid, with real daily limits and a sleep cost if timed too late.
Collagen
Modest, real evidence for joint comfort in active adults — thinner evidence behind the skin claims it's often sold on.
Beta-Alanine
Helps with short, high-intensity efforts, and comes with a harmless tingling side effect most people notice.
Berberine
Real blood sugar and lipid effects, but a drug interaction profile that deserves more caution than anything else here.
Ashwagandha
Real trial evidence for stress and cortisol, alongside documented — if uncommon — liver and thyroid risks.
NAD+ / NMN
A biomarker that reliably rises, and a functional benefit in humans that's still unproven.
Fiber
One of the biggest, most consistent nutrient gaps around — with real cardiovascular and metabolic evidence behind closing it.
Prebiotics & Probiotics
Feeding your existing gut bacteria versus adding new strains — evidence that's solid for some strains and thin for others.
Multivitamins
The most widely used supplement — useful for specific nutrient gaps, with little effect on heart disease or cancer in large trials.
Melatonin
A modest effect on falling asleep, stronger evidence for jet lag, and a real label-accuracy problem.
Peptides
A separate category with real regulatory and safety differences — read before exploring.