EssentialStrong evidence
Creatine Monohydrate
One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.
Dosage3–5 g/day, any time. No loading phase needed.
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NAD⁺ precursorEmerging
NMN 500 mg (Nicotinamide Mononucleotide)
Direct NAD+ precursor. Early-phase clinical evidence shows raised blood NAD+ levels after oral dosing.
Dosage250–500 mg/day, morning.
EssentialStrong evidence
Omega-3 Fish Oil (EPA/DHA)
Lowers triglycerides, modulates inflammation. Relevant for anyone not eating fatty fish regularly.
Dosage1–2 g combined EPA+DHA per day. Take with a meal.
EssentialStrong evidence
Vitamin D3 + K2
Vitamin D status is widely insufficient from autumn through spring in temperate climates. K2 complements D3 synergistically.
Dosage1,000–4,000 IU D3/day, dosed to blood level (25-OH-D3 target 40–60 ng/mL). 100–200 µg MK-7 K2.