Supplements Worth Taking: Creatine, Vitamin D, Omega-3s, and More

Which Supplements Are Actually Worth Taking — And Which Aren't

Walk into any supplement aisle and you'll find hundreds of bottles promising better energy, sharper focus, longer life. The honest answer is that most of them don't have strong evidence behind them — and a few of the ones that genuinely do get less attention than the trendier options.

Here's a straightforward look at where the evidence is actually solid, and where it's still speculative.

Creatine has one of the stronger evidence bases of any supplement, not just for strength and muscle performance but with emerging interest in cognitive benefits as well — though the cognitive research is newer and less settled than the muscle research, and worth understanding as distinct claims. It's also one of the more misunderstood supplements clinically; not every clinician is familiar with the current research, which is part of why it's worth discussing directly rather than assuming it's already been covered.

Vitamin D deficiency is common, especially in northern climates and in people who spend most of their time indoors — and it's inexpensive to test and correct. This is a case where checking an actual blood level matters more than guessing at a dose.

Omega-3 fatty acids (fish oil) have reasonable evidence for cardiovascular and inflammatory benefits, though the size of that benefit is more modest than marketing often suggests, and quality varies significantly between products.

Magnesium deficiency is more common than most people realize and can affect sleep, muscle function, and other systems — but "more magnesium" isn't automatically better, and the right form and dose depends on the reason you're taking it.

What tends to be overhyped: most proprietary blends, most "detox" or "cleanse" formulations, and most supplements marketed around a single trendy ingredient with a dramatic before-and-after claim attached.

So what does this mean for you?

The honest supplement strategy is usually shorter and less expensive than the one being sold to you — a small number of well-evidenced options, matched to an actual deficiency or goal, rather than a long list bought on faith. (

Not sure what's actually worth taking for your situation? Ask Dr. Jennifer Hwang and we'll build a supplement plan based on your labs and goals, not a trend.