We only take 1 of these 3 supplements

Three things we learned this week. One worth taking, period.

Your Instagram feed is full of supplement influencers selling proprietary formulas. Three buzzwords on the label, one underpowered trial behind the marketing. None have the data of the three plain ingredients below.

Creatine. Omega-3. Vitamin D. Each has real evidence. The evidence is not equal. We take exactly one of them. Here is each, with the brands we would actually swallow.

1. Creatine.

The most-researched supplement on the shelf. Originally for athletes, now sitting on better cognitive data than most things in the aisle. A 2018 systematic review of six randomised trials in healthy adults found measurable improvements in short-term memory and reasoning. The brain, like the muscle, is energy-expensive.

5 grams of monohydrate per day. About $15 a month. Two decades of clean safety data.

Brands we would buy: Thorne, Bulk Supplements, Optimum Nutrition (micronized monohydrate). All third-party tested. No proprietary blends.

2. Omega-3.

The cleanest mortality data on this list. The 2021 FORCE pooled analysis drew on 17 prospective cohorts, 42,466 adults followed for a median of 16 years. The top quintile of blood omega-3 levels had 15 to 18 percent lower all-cause mortality. Not on a soft endpoint. On death from any cause.

The catch: most of that benefit is downstream of fatty fish, not capsules. Two servings a week, salmon or sardines. The bottle closes the gap if your intake is irregular.

Brands we would buy: Nordic Naturals (Ultimate Omega), Carlson Labs (Elite EPA), Wiley's Finest (Wild Alaskan). All IFOS 5-star rated. Low oxidation, fresh source.

3. Vitamin D.

The 2019 VITAL trial randomised 25,871 healthy adults to 2,000 IU vitamin D or placebo for five years. No reduction in cancer or cardiovascular events. Vitamin D is not useless. But prophylactic supplementation in already-replete adults does not buy what most people think.

The real question is whether you are deficient. Most people who supplement vitamin D have never had their 25(OH)D level checked. If you have not, the supplement is a guess.

Brands we would buy (if labs say you need one): Thorne (D/K2), Pure Encapsulations (D3), Carlson (D3 drops). Hypoallergenic. Clean fillers. USP or NSF verified.

Anchor the stack on your score, not the trend →

Your Weekend Action

The one we take without thinking is creatine. The cognitive data moved our position. Run it for two weeks. First thing you may notice is in the gym. Second is the late-afternoon mental tank.

For the other two: Are you eating fatty fish twice a week? If not consider supplementation. Ask your GP for a 25(OH)D test, if low, then supplement. Both tests, before buying the bottle.

Of the three, which one have you been taking on autopilot, without a recent reason to keep doing it?

Sources

Avgerinos et al, Exp Gerontol 2018 · Mozaffarian et al, Nat Commun 2021 · Manson et al, NEJM 2019 (VITAL)