Are You Taking the Right Supplements? Masterclass on Creatine, Probiotics, Omega-3 & More

Supplements often lack scientific backing, yet specific nutrients provide measurable health benefits when used correctly. Creatine monohydrate stands out for its well-documented efficacy in supporting muscle strength, bone health, and cognitive function, particularly at doses between 5 and 30 grams. Omega-3 fatty acids, specifically DHA and EPA, are essential for cardiovascular health, with an optimal omega-3 index of 8–12% achievable through fatty fish or sustainable algae oil. Other critical nutrients include B12 for those on plant-based diets, vitamin D for immune and bone health, and iodine for thyroid function. While whole foods remain the primary source for most micronutrients, targeted supplementation fills gaps for specific dietary patterns or health goals. Third-party testing for purity and potency ensures safety, while blood markers like homocysteine and methylmalonic acid provide objective data to guide personalized supplementation strategies.