5 Proven, Evidence-Based Supplements to Boost Your Health
Lately, I’ve been noticing that everywhere I turn, some company has some special supplement to solve everyone’s problems. Weight loss? There’s a supplement for that. Hair loss? Supplement. Want bigger muscles? Supplement, supplement, supplement. But is there evidence that these supplements truly do what is promised, beyond personal anecdotal experiences? I can’t tell you which supplements don’t work, but I can share with you which supplements have reasonable evidence behind them to suggest they work and are generally considered safe for most of the healthy population.
The reality is that our bodies prefer to get vitamins and minerals from food; however, if you want to make sure your bases are covered, here are some supplements that can do that for you:
VITAMIN B12
Foods rich in B12
B12 is a vitamin that helps keep our blood and nerve cells healthy, as well as helps with the formation of DNA. Our bodies can store 1ooo to 2,000 times the amount of b12 that we would typically eat in a single day. Foods rich in B12 include meat, poultry, eggs, and some shellfish, such as clams. Liver is also an excellent source of B12.
Currently, no upper limit has been established for B12. Generally, healthy individuals will dump it through their urine.
When B12 supplementation is important: If you are vegetarian or vegan and do not consume foods naturally rich in vitamin B12.
Signs of deficiency (though rare) are Pale skin, heart palpitations, infertility, depression, and in some rare cases, Megabolastic Anemia.
VITAMIN D
Does anyone else remember drinking Sunny D growing up? Or was that just me?
Vitamin D is our sunshine vitamin. What’s interesting about Vitamin D is that our most bioavailable form comes packaged in our sunshine. Sunlight acts like our start button; our skin absorbs the D3 and then sends it to the liver, where it is then converted by our kidneys to be used by our body. Vitamin D supports our bone health, plays a role in muscle and nerve function, and is fat soluble. Best paired with calcium for absorption, the safe upper limit for consumption for most adults is up to 4,000 IU per day.
MAGNESIUM
Magnesium is one of those essential nutrients that quietly powers your daily routine—keeping your muscles and nerves in sync, supporting a healthy heart and blood pressure, and even building strong bones. Most of us need between 310 and 420 milligrams a day, and while you can snag plenty of magnesium from foods like leafy greens, nuts, and whole grains, and dark chocolate (yes please), a quality magnesium supplement can be a smart backup if you're falling short. By ensuring you get your daily magnesium intake, you're not just fighting off potential deficiencies—you're actively boosting your energy, reducing muscle cramps, and keeping your overall health in check.
OMEGA 3/6
Omega 3 and omega 6 fatty acids are essential nutrients that the body can’t produce on its own, so it’s important to obtain them through your diet. These fatty acids not only support heart health and reduce inflammation but also boost brain function—especially when you consider key components like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in omega-3 rich foods. EPA and DHA, predominantly found in fatty fish and fish oil supplements, are critical for maintaining cognitive performance and overall cellular health. Balancing your intake of omega-3 and omega-6 fats by including foods such as fatty fish, nuts, seeds, and plant-based oils is a proactive way to nurture your body’s overall wellness.
Food sources for these fatty acids include animal-based options like fatty fish—think salmon, mackerel, sardines, trout, and herring—which provide high-quality omega-3s rich in EPA and DHA, while omega-3-enriched eggs also make a great addition. On the plant side, foods such as flaxseeds, chia seeds, walnuts, hemp seeds, and even canola oil can be used (but that one is a story for another day).
CALCIUM
Calcium is one of those must-have minerals that builds strong bones and keeps your muscles, nerves, and heart in top shape. Since our bodies can’t naturally produce calcium, it’s important to pack your diet with calcium-rich foods. Whether it’s dairy staples like milk, cheese, and yogurt or plant-based options like fortified non-dairy milk, leafy greens, and almonds, getting around 1,000 mg daily is key to keeping bone loss at bay and lowering osteoporosis risks as you age. And don’t forget about vitamin D—it’s the secret sauce that boosts calcium absorption and helps your body make the most of this essential nutrient.
Be sure to make sure your calcium supplement (and all supplements really), are third party tested to assure quality and accurate ingredients.
SUPPLEMENT RESPONSIBLY
The last thing I leave you with is this: Supplement Responsibly. As stated before, there are a-lot of supplements out there. Some with proprietary mystery blends. Supplements are commonly referred to as unregulated pharmaceuticals because they can be very powerful, and sometimes, too much of a good thing is not what we want, case dependent. Ensuring your supplements are third-party tested and stamped with the NSP or USP label would be your best bet you are getting what you paid for.
As you continue your journey toward better health, remember that balanced nutrition, regular exercise, and smart lifestyle choices are key. If you’re looking for more insights or personalized tips on nutrition, fitness, or weight loss, feel free to explore our other posts or get in touch. We're here to support your progress every step of the way.
-Coach S
Sahara is a Precision Nutrition Level One Coach, Health Mindset Certified, ACE Personal Trainer, and a Dietetics student at the University of Arizona, dedicated to using evidence-based strategies to help you achieve your health and wellness goals.
