Trying to figure out which supplements will be helpful amongst the options available is something of a minefield. Photo / Getty Images
Trying to figure out which supplements will be helpful amongst the options available is something of a minefield. Photo / Getty Images
From helping prevent cancer and diabetes to improving mood and cognitive function, these four supplements have a host of health benefits.
In recent years, the narrative around food supplements has evolved from a niche wellness discussion to a mainstream health strategy, with renowned health experts andpodcasters such as Dr Peter Attia and Dr Andrew Huberman driving the conversation.
Trying to figure out which supplements will actually be helpful among the plethora of options available is something of a minefield. In a perfect scenario, blood testing would form the bedrock of these decisions but that isn’t always possible and blood tests aren’t available for all nutritional deficiencies.
So which are the supplements that are actually worth taking? While there are many other supplements I could have selected, the following four stand out for their robust evidence base and multifaceted benefits, while posing little to no risk to the consumer.
As always, it’s crucial to consult with a healthcare provider before beginning any new supplement regimen, particularly to tailor dosages to individual health needs and conditions.
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have long been hailed for their cardiovascular benefits. Recent studies, however, underscore their role in cognitive function, inflammation reduction and even longevity.
Dr Andrew Huberman, a neuroscientist at Stanford University, emphasises the cognitive benefits of omega-3s, citing their critical role in maintaining membrane fluidity in brain cells, which is crucial for efficient neurotransmission and cognitive resilience. I would also advocate omega-3 supplementation for the anti-inflammatory properties it provides and therefore its potential in extending healthspan.
The recommended intake ranges from one to 3g per day, depending on individual health goals and dietary intake. High-quality sources include fish oil and algae oil supplements, with an emphasis on products that have been tested for purity and potency. Opt for supplements with an International Fish Oil Standards (IFOS) certification. Or products certified by Friend of the Sea or MarinTrust, which promote sustainable and responsible fishery management. Alternatively, some companies publish their test results on their website.
Remarkably, more than 80% of people have reduced levels of vitamin D, with more than half of those tested being very low indeed. This result is born out by testing done in the UK. Low sun exposure and poor diet are largely the cause. While vitamin D is traditionally associated with bone health, recent research has expanded its scope to include immune function, cancer prevention, and even mood regulation. According to a comprehensive meta-analysis conducted by researchers at Harvard University, adequate levels of vitamin D are linked to a decreased risk of cancer mortality.
Dr Peter Attia highlights the role of vitamin D in modulating the immune system and reducing systemic inflammation, which are critical factors in maintaining long-term health. He adds that optimal vitamin D levels are correlated with improved mood and cognitive function, likely due to its impact on the regulation of serotonin and dopamine pathways.
The ideal blood concentration of vitamin D is between 30-60 ng/mL. Supplementation typically ranges from 1000 to 4000 IU per day, ideally alongside vitamin K2 for better utilisation. The dose required will depend on baseline levels, your sun exposure, and individual factors such as age, depth of skin colour, season and geographic location.
A study found adequate levels of vitamin D are linked to a decreased risk of cancer mortality. Photo / 123rf
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, affecting everything from muscle function and nerve transmission to DNA synthesis and energy production. Despite its ubiquity, magnesium deficiency is surprisingly common.
Recent studies from the Massachusetts Institute of Technology (MIT) and the University of California, Berkeley, have highlighted magnesium’s role in reducing the risk of Type 2 diabetes, cardiovascular disease, and even anxiety.
One of the most common recent uses of magnesium has been to aid sleep quality and indeed it certainly does seem to help people to sleep, although whether this is due to them sleeping longer, deeper or both appears to be specific to the individual.
It also seems that magnesium, particularly threonate, has shown much promise in protecting against age-related cognitive decline by improving resilience to stress as well as improving sleep quality.
If you are under stress or regularly engage in intense physical exercise, Britain’s National Health Service recommends 300mg a day for men (19 to 64 years) and 270mg a day for women (19 to 64 years). As always, it’s advisable to start on the lower end and adjust based on response and tolerance. Magnesium glycinate or citrate are preferred for their greater absorption and bioavailability.
Creatine monohydrate
While creatine monohydrate is widely recognised in the fitness community for its benefits in muscle growth and athletic performance, its cognitive benefits are now being rigorously explored. Recent research has demonstrated that creatine supplementation can improve memory, reduce mental fatigue and increase overall cognitive function.
Creatine’s potential in supporting brain health, particularly in older adults or individuals with sleep deprivation is highly interesting. Creatine aids in the recycling of ATP, which is the energy currency of cells, crucial for both muscle and brain function.
A standard dose of creatine monohydrate is 5g per day, which has been shown to be effective for both physical and cognitive benefits. This dosage is well-tolerated and has been extensively studied, making it a low-risk addition to most supplement regimens. I would also point out that there is no reason to follow a creatine “loading” pattern. A higher dose simply can’t be absorbed, so stay with the low-level ongoing usage for maximum benefit.
