The 5 Dietitian-Approved Supplements Worth Your Money
I’ve been interested in dietary supplements since high school. Like many teenage boys, I fell hook, line, and sinker for every ad that promised faster gains or a more shredded physique. I tried it all, often with little understanding of what actually worked.
Fast forward a few decades, and a PhD in exercise physiology plus years as a performance dietitian have given me the knowledge to separate marketing hype from science. Supplements are no longer a guessing game; I now make informed choices that truly complement my diet and training.
With that in mind, here are the five supplements I take consistently today.
5 Dietitian-Approved Supplements Worth Your Money
Vitamin K2
This one may sound surprising, as it’s not a trendy, flashy “influencer” type vitamin, but it’s very important for your heart and bones. It’s also a nutrient that is commonly under-consumed in Western diets, since it’s not as abundant as, say, vitamin C in fruits and vegetables. But here’s the twist. Not all vitamin K is the same.
Vitamin K2 works differently from K1. Your body absorbs it more efficiently, and it plays a unique role in guiding calcium to where it belongs, your bones, and away from where it doesn’t, your arteries. That is why it supports both bone health and heart health. Look for products with at least 100 mcg of vitamin K2 as 99.7 percent all trans menaquinone-7 (MK-7) to ensure you are getting the right form. The supplement I take has 200 micrograms of vitamin K2 with vitamin D, more on that in a bit.
Creatine
While currently all the rage, this has been a staple in my daily regimen for the last several decades, admittedly since high school, when it felt a bit more “secretive” and I hid it from my parents. Fast forward a few years, and it is now the most well-researched supplement, standing the test of time with nearly 1,000 studies demonstrating its safety, function, and wide-ranging benefits.
In high school, the only known benefit was gains in strength and size. But I was in high school and that was all I needed to hear. More recently, data has emerged suggesting benefits that reach far beyond muscles, including potential effects on heart, bone, and even brain health. I currently take 5 grams per day and am keeping my eyes on research suggesting higher doses may be beneficial for the brain specifically.
Omega-3
Omega-3 fats are what are known as essential fats, meaning our bodies don’t make them and we need to get them from the diet. That’s great, and I admittedly eat rich sources of fish regularly. Sardines on salad, grilled salmon, and tuna sandwiches are some of my most common choices. Of course, fish provide much more than just omega-3s, including various vitamins and minerals, protein, and likely nutrients we don’t even know about yet.
All that said, the data on omega-3 blood levels has impressed me, as I want to ensure I maintain levels that are desirable for heart and brain health, skin health, and more. I currently take about 2 grams of EPA and DHA daily, have had my omega-3 blood tested, and am well within the recommended levels.
Whey Protein
I prefer to chew my protein—red meat, poultry, seafood, lentils, and the like. I also like to make sure I’m getting protein consistently, which means adding a scoop of protein to an existing meal or making a smoothie can be a great option.
Should we live off powder? Nope. Is it a convenient, high-quality, and tasty source of protein that provides nutrition without added calories, fat, sugar, or other non-nutritive ingredients? Absolutely. I don’t use it daily, but I do reach for it occasionally—like in a smoothie or added to foods I’m already eating, such as oatmeal.
Vitamin D
This isn’t an all-the-time supplement for me, but more of a situational one. In the winter months, when the sun isn’t as strong and, frankly, I’m not spending as much time outside, I add it. I get blood work yearly and include vitamin D in that test to see where my levels are and determine if supplementation is necessary. I suggest doing the same because, admittedly, vitamin D is harder to get from foods. You can make it from skin exposure to sunlight, and some foods are fortified, like milk and certain mushrooms, but these still don’t provide enough.
Foods naturally rich in vitamin D are even harder to come by—or at least they don’t make it onto many plates. Sardines, which are common in my diet, certainly aren’t in most, and the same goes for canned salmon, milk, and a few others. I personally take 1,000 IU daily, and I combine it with my vitamin K2 for convenience.
Related: The Biggest Supplement Mistakes You Don’t Even Realize You’re Making, According to Doctor