Selecting dietary supplements can feel like navigating a minefield of marketing promises and vague claims.
As a registered dietitian with years of experience, I’ve sifted through the research, trialled many products, and refined my own regimen to what truly offers value.
While no supplement replaces a nutrient-rich diet and healthy lifestyle, some do complement those foundations in meaningful ways.
One such example is vitamin K2, which plays a role beyond traditional clotting science.
Another supplement I rely on consistently is creatine monohydrate.
While historically associated with athletic performance, research now supports its broader relevance for muscle, brain, and even heart function.
Omega-3 fatty acids also make the list. Although circulating debate continues about their effect on cardiovascular events, there is moderately strong evidence for benefits in brain health, mood, and inflammation regulation.
Studies show that consistent omega-3 intake may improve memory and attention, and support long-term brain function.
In practice, I use each of these supplements with intention: I look at current lab results, diet quality, lifestyle factors, and individual needs.
For example I pair vitamin K2 with vitamin D when my sun exposure is low, use creatine in conjunction with regular strength training, and reinforce omega-3 intake through fish and supplementation when needed.
It’s important to stress that supplements do not replace whole foods.
A supplement that looks great on paper won’t compensate for a diet high in processed foods, sugar, or chronic sleep and stress issues.
Quality matters too.
Choose third-party tested brands, confirm that doses match research evidence, and discontinue use if adverse effects appear or results are lacking.
If you’re considering adding any of these supplements to your routine, talk with your healthcare provider or dietitian—especially if you have kidney, liver, or metabolic conditions, or if you take medications that may interact.
The bottom line is this: when supplement use is thoughtful, evidence-based, and integrated with a strong foundation of diet, activity, sleep, and stress management, selected products can offer real value.
Rather than chasing every trend, focus on the ones that align with your individual goals, fill meaningful gaps, and are backed by science.