There is no doubt in my mind that the vast majority of you would have heard some rather conflicting information about supplements – not that this is all that surprising – there are literally thousands of supplements available on the market, many of which claim to impact health in a positive way.
Because of this it is becoming increasingly difficult to determine what supplements are worth your time, and what aren’t worth a grain of salt.
Hell, many of you may even be questioning whether you need to take supplements at all?
Which lends itself to today’s article – and believe you me, it is an absolute doozy. With this, I intend to answer any questions about supplements that you may have, while also touching on those supplements that are scientifically proven to have a positive impact on your health.
Why Do We Need Supplements?
This question is an interesting one. And I guess it depends on what types of supplements we are looking at. There are (in my mind) two primary types of supplements: a) those that ensure normal function, and b) those that target the improvement of a specific condition.
Ensuring Normal Function
A common argument revolves around the assumption that if we eat a well-rounded diet, rich in fruit, vegetables, and natural whole foods, then we should have no need for supplements. And while this argument is indeed a logical one, that doesn’t really mean it’s true.
We live in a world where the vast majority of our food is mass produced. This form of mass production also involves the use of intensive fertilizes and compounds to speed up the growth process as means to increase production speed.
Positively, this means that we as a society always have food readily available at the supermarket.
The negative of this is that the food we eat is not as nutrient-dense as it would be if it had been grown and produced organically. With this in mind, even if we are eating a diet rich in ‘good’ foods, we are still unlikely to be consuming an adequate amount of vitamins and minerals.
Additionally, as foods is so readily available to us, we tend to eat in a rather routine manner (as opposed to eating seasonally, as we did in more traditional settings). This means that we are likely to consume certain vitamins and minerals on the regular, while completely avoiding others.
While this is unquestionably unintentional, it still leaves us short on certain nutrients – which can have a seriously negative impact on health.
So in short, some supplements provide us with a means to ensure we have adequate nutrients available at all times. This will guarantee we don’t become deficient, which can have a host of negative health implications.
Targeting Specific Improvements
On the other hand, there are specific compounds that improve the body’s ability to function in a specific manner. These compounds typically come from all natural ingredients, and interact with the body at a chemical level to achieve a desired outcome.
These type of supplements may improve the condition of a specific illness or disease, may improve energy levels, or even increase our ability to function either physically or mentally.
The important thing to not is that we may not necessarily need these supplements, as we can function without them – but they do offer a way to improve ourselves and get more out of our body – which obviously has a host of positives associated.
How Do We Know What’s in Our Supplements?
Now I will be the first to admit that the supplement industry can be a little shady at times. For every good quality supplement on the shelves, there is a dozen more with subpar ingredients and using sneaky marketing strategies to pry away your hard earned cash.
Taking this into consideration, there is certain ways to ensure that what we are taking is what we need (and want) to be taking.
Certain supplements may contain a number of different compounds (dependent on the goal of that supplement, of course). In an ideal world, each of those would offer an effective means to achieve the same specific outcome.
Unfortunately, that is not always the case.
Many supplements include ‘filler’ ingredients, that have no scientific evidence to support their use, and are included merely as a way bring the cost of production down. To avoid this it is imperative that you pay close attention to the ingredients list of your supplements, and take note of what actually has evidence to support its use (which we will touch on further down this article).
Another easy way to achieve this is to select supplements that only have a couple of ingredients listed within their formula. This is an easy way to guarantee you are not getting any fillers, and as a bit of bonus, the active ingredients are also likely to be provided in slightly larger doses, rendering them more effective.
It is also important to note that a good quality supplement will often provide testing information on their website, meaning that you can take a good look at things like the purity and the ingredient list if you are so inclined.
Are There Any Safety Issues Associated With Taking Supplements?
As with most things, certain issues can arise if we take supplements without considering the potential negatives associated.
It is always important to remember that while most supplements contain ingredients that are essential to the maintenance of health and function, they are actually chemical in nature – this means that if we consume too much, they can become toxic.
For this reason, it is incredibly important that we play close attention to the supplement directions to ensure that we do not overconsume a given compound.
Additionally, some specific compounds are not suitable people in certain scenarios (such as individuals with high blood sugar or high blood pressure, women during pregnancy, or adolescent children). These supplements will have a warning label attached to their supplement description.
With this in mind, ensure you read the label closely to maximize safety.
It is also important to note that the vast majority of supplements available over the counter do not require a prescription for a very specific reason – namely they are safe to consume (even in relatively high doses).
As such, while we certainly implore you to read the label of anything you decide to take closely, it is quite unlikely that you will have an adverse reaction to anything purchased without the need for a prescription.
What Are the Best Supplements for Certain Conditions?
The supplement industry is one of the very few that has an abundance of research to supports its cause. Taking this into consideration, there are specific supplements that have been shown to positively impact a vast number of specific conditions, reducing their severity, while in some cases acting as an extremely potent preventative measure.
Best Supplements for Heart Health
There are a multitude of individual supplements that have been shown to impact the health of the heart in a positive manner. Those that currently appear both completely safe for consumption and demonstrate a large and positive effect include Coenzyme Q10 [1], Omega 3 Fatty Acids (AKA Fish oil supplementation) [2], and green tea [3]. See our full article here.
Best Energy Supplements for Chronic Fatigue
Chronic fatigue is an incredibly debilitating disease that results in extremely low energy levels. Despite its somewhat moderate prevalence, there has been very little luck identifying its cause, and subsequently, its cure.
With this in mind, one of the best ways to combat chronic fatigue is to ensure that the body has all of the essential nutrients required for energy production readily available.
As such, a great option to supplement traditional chronic fatigue treatments is a high quality multi-vitamin that contains adequate amounts of Vitamin B12, Vitamin D3, Calcium, and Magnesium [4]. See our full article here.
Best Supplements for Energy
There are various supplements that can cause large increases in our energy levels, while also staving off feelings of fatigue and lethargy. Those which have the most evidence to support their use include Caffeine [5], Guarana [6], Ginseng [7], and Coenzyme Q10 [1].
It is important o note that in excessive dosages, these particular supplements can have some associated side effects. These may include jitteriness, nausea, bloating, and a crash in energy. As such it is imperative that you keep to the recommended dosages.
Best Supplements for High Blood Pressure
High Blood pressure is one of the most prevalent risk factors in today’s society, which is a known risk factor to an increased risk of cardiovascular disease, diabetes, all cause mortality, and even age related declines in cognitive function.
High blood pressure is thought to be brought on by a number of lifestyle factors, including a lack of exercise, smoking, sedentary behavior, and a poor diet. While correcting these things can certainly go a very long way in lowering blood pressure, there are also a number of specific compounds that have been shown to have appositive effect.
These include Garlic extract [8], Berberine [9], and Fish Oil [2]. See our full article here.
Best Supplements for Osteoarthritis
Osteoarthritis is a disease becoming increasingly prevalent in our aging population. Also known as degenerative joint disease, it is typified by a substantial breakdown in the cartilage that covers the body’s joints. This can lead to bone damage, joint stiffness and dysfunction, and increased risk of bone and joint injury, in combined with a significant increase in joint pain.
Key supplements that have shown to impact osteoarthritis in an extremely positive manner include Chondroitin and Glucosamine [10], Omega 3 Fatty Acids [10], and Curcumin [10]. See our full article here.
Best Supplements for Men Over 40 and Over 50
Ageing males tend to see substantial increases in the risk of developing joint issues, cardiovascular dysfunction, and metabolic disease, all in conjunction with declines in cognitive function. Taking all of this into consideration, there is a number of key compounds that have been shown to positively impact health while slowing the negative effects that occur with aging.
Of these, the most effective appear to be Omega 3 Fatty Acids [2], Vitamin D3 [11], Chondroitin and Glucosamine [10], and Magnesium [12]. We also recommend the regular supplementation of Boron [13], as it has shown strong associations with improved prostate health. See our full article here.
Best Supplements for Women Over 40 and Over 50
In a very similar fashion to their male counterparts, ageing females also typically see a decline in cardiovascular health, an increased risk of developing metabolic diseases (such as diabetes and obesity), in conjunction with associated declines in cognition.
Additionally, women post menopause have a significantly increased risk of developing osteoporosis – a disease typified by a significant reduction in bone mineral density that can greatly increase the risk of bone breaks and fractures.
With all this in mind, we recommend a number of supplements to maximize the health of females over 40 and 50 years of age. These include Omega 3 Fatty Acids [2], Vitamin D3 [11], Chondroitin and Glucosamine [10], and Magnesium [12]. We also recommend the regular supplementation of Calcium [14], as it has shown strong associations with improved bone mineral density. See our full article here.
Best Supplements for Weight Loss
While a specific compound is unlikely to promote as much weight loss as making large changes to both your diet and exercise regime, they can certainly help by giving us an extra boost (in which they make the perfect ‘supplement’ to diet and exercise).
Taking this into consideration, there are a number of supplements that have shown to aid weight loss through a number of different mechanisms. Of those that have scientific evidence to support their use, the following appear to be the most effective: Green Tea [15], Caffeine [16], and Conjugated Linoleic Acid (CLA for short) [17]. See our full article here.
Best Supplements for Building Muscle
In a similar vein of thought, muscle building supplements are likely to have very little impact unless you are eating to meet your needs, while also participating in regular resistance training based exercise. But, if you are ticking these two boxes, then there are a couple of key supplements that can take your muscle building pursuits to the next level.
Those most supported by the scientific community are unquestionably Creatine [18] and Whey Protein [19]. See our full article here.
Best Supplements for Hair Growth
Hair loss is something effects a vast majority of the population (both male and female) as they enter the later stages of life. As such, there has been a host of research within this area with somewhat conflicting results.
Despite this, two key supplements have been identified to promote the growth of new hair in those individuals who have thinning hair, or who are in the early stages of balding. These are Biotin [20] and Vitamin D [21]. See our full article here.
Best Supplements for Memory
There is a group of supplements known as Adaptogens that have been shown to cause acute improvements in memory and cognitive function, essentially providing us with a significant boost in brain power.
As an added bonus, when these supplements are taken long term they may also have the capacity to stave off age related declines in mental state and cognitive function. An example of this that we have reviewed is Natrol Cognium.
Those that appear most effective include Ginseng [22] and Ashwaghanda [23]. See our full article here.
Best Supplements for Inflammation
Stress in all forms (physical, emotional, and mental) results in what is known as a fight or flight response, in which we see a huge increase in blood flow in conjunction with increased adrenaline secretion – both of which cause a subsequent increase in inflammation.
In the short term, this inflammation can be beneficial as it prepares the body for immediate action, while also flushing the body with specific hormones and nutrients.
Unfortunately, if prolonged, inflammation can lead to a host of health issues including heart disease, diabetes, and cancer, in conjunction with inhibited mental function and associated feelings of depression and lethargy.
Fortunately, there are a number of different supplements that have shown to fight inflammation within the human body, providing a much greater quality of life in its entirety. The most effective of these being Fish Oil [2], Alpha-Lipoic Acid [24], Curcumin [25], and Ginger [26]. See our full article here.
Best Supplements for Joint Pain
Our joints take bit of beating every single day. As a result, over time, they can become inflamed and painful. This is further impacted by age related deteriorations in joint quality, which can further exacerbate our joint related problems.
Considering this, it is quite fortunate that there are number of key supplements that have shown to improve joint health and function, while simultaneously reducing inflammation within the joint capsule. This can result in significant declines in joint pain.
Of those supplements that have evidence to support their use Chondroitin and Glucosamine [10], Vitamin D3 [11], and fish oil [27] appear to offer the most bang for your buck. See our full article here.
Best Supplements for Diabetes
Diabetes is a serious health issue that is typified by an inability to manage blood sugar levels, which can cause a host of negative health implications (including cardiovascular dysfunction, metabolic disease, cancer, weight gain, and an increased risk of all-cause mortality. It is important to note that diabetes should first be addressed with medication, a change in diet, and a healthy exercise regime.
Once these things are successfully in place, then there are a number of supplements that can assist us further. The most effective appear to be Green Tea [3], Magnesium [12], Alpha-Lipoic Acid [24], Cinnamon [28], and Chromium [29]. See our full article here.
Best Supplements for Skin Health
Each and every day our skin is exposed to chemicals and toxins in the air. This can lead to a substantial drop in skin health and skin quality, in conjunction with associated blemishes. Fortunately there are some supplements that have shown to improve the skins ability to remove toxins, while also improving the health and function of the skin cells.
This can lead to a substantial improvement in skin health over time. Of those supplements, the best appear to be Vitamin C [30] and Vitamin E [31], while fish oil [27] has also been suggested to help promote skin health by reducing inflammation within the skin cells. See our full article here.
Best Supplements for Acne
Acne is one of the most common skin disorders within the modern day population. Acne has the ability to affect both the hair follicles and oil glands of the skin, which results in the development of large painful pimples and blemishes, combined with irritated sections of skin.
Fortunately for us, there are a number of compounds that have been suggested to fight against acne, while also causing significant improvements in the skin quality of acne damaged skin. Those that appear the most effective include Vitamin A [32] and Zinc [32]. See our full article here.
Best Supplements for Prostate Health
The Staten of the prostate is arguably the most commonly considered component (say that three times fast!) of men’s health. An unhealthy prostate is at an increased risk of developing cancer, while also showing strong associations with a number of different disease and illnesses.
A common sign of an unhealthy prostate is when it becomes enlarge and inflamed, which can result in a difficulty to urinate. There are a number of key supplement that have shown promise in regards to reducing the size of the prostate, while causing subsequent improvement in prostate health. Those that appear most effective are Beta-sitosterol [33], Pygeum [34], and Saw Palmetto [35]. See our full article here.
Best Supplements for ADHD
Attention Deficit Hyperactivity Disorder (ADHD) is a disorder typified by an inability to control emotions and behavior. This is often associated with an inability to maintain focus and attention, excessive fidgeting, increased feelings of anxiety, and an inability to follow directions. ADHD is more common in children, although can continue into adulthood.
Typically treated with prescription medication, there is some evidence to suggest that some supplements may have the ability to help treat ADHD in conjunction with more traditional methods. The most heavily supported of these include Zinc [36], Omega 3 Fatty Acids [36], Iron [36], and Magnesium [36]. See our full article here.
Best Supplements for Thyroid Health
The thyroid is a butterfly shaped gland that sits at the base of the neck, hidden away just below the Adams apple. The thyroid gland is an integral component of the human body’s endocrine system, in which it is responsible for producing hormones that control our metabolism.
Thyroid dysfunction can result in a host of negative health implications, including unwanted weight gain, an increased risk of cardiovascular daises, metabolic deficiencies, and cognitive decline. Interestingly, a vast number of the population is believed to have thyroid dysfunction in some capacity (likely the result of a poor western diet and a lack of exercise).
Fortunately there are some natural supplements that have been shown to improve the health of the thyroid gland. These include Selenium [37], Vitamin B12 [38], and Iodine [39]. See our full article here.
Best Supplements for Testosterone
Testosterone is a key sex hormone that holds specific importance for both men and women. While most commonly known for its ability to promote the development of muscle tissue and reduce fat mass, it also plays a role in the maintenance of both cardiovascular and metabolic health.
Unfortunately, through the interactions of a number of poor lifestyle factors, testosterone levels are arguably lower than ever. With this in mind, there has been a large amount of research looking into those supplements that have the capacity the boost testosterone, with interesting results.
Those that appear most effective are D-Aspartic Acid [40], Vitamin D [41], and DHEA [42]. See our full article here.
The Supplement Master List
Now one of the biggest knocks on the supplement industry (even despite its great capacity to help people) is that it isn’t ad closely regulated as it should be. As a result, there are a number of different supplements available on the market that are completely useless.
This can make it increasingly difficult to separate the good from the bad – which is why have gone ahead and created the ultimate supplement master list. This list can point you in the right direction, identifying the best supplements available on the market for a specific area.
This has been done to make your life easier, in which we can guarantee you with a quality supplement.
Best Sacha Inchi Supplement
Sacha Inchi is a type of shrub that produces seeds that have recently garnered a lot of attention within the health industry, where they have been described as a key superfood. Sacha Inchi has the capacity to improve blood cholesterol levels [43], boost cognitive function [44], all while greatly increasing the health of our heart [45].
See our full article here.
Best Moringa Oleifera Supplement
Moringa Oleifera is an interesting herbal supplements that has been shown to improve general health and reduce inflammation, while simultaneously providing the body with an abundance of essential nutrients combined with a healthy boost of antioxidants.
With this in mind, its supplementation has been shown reduce oxidative stress [46], lower blood sugar [46], and reduce inflammation within the body [48].
See our full article here.
Best Golden Berries Supplement
Golden Berries (Physalis Peruviana), also known as the ‘Aztec Berry’ or the ‘Cape Gooseberry’, are one of the most health positive berries in the world. Evidence suggest that the consumption of these berries has the potential reduce inflammation [49], promote weight loss [50], and even improve our blood cholesterol profile [51].
See our full article here.
Best Lucuma Supplement
The Lucuma (also known as Pouteria Lucuma) is a uniquely shaped fruit that is often recognized for its deep yellow colored, and extremely sweet, flesh. Coming in powdered form, this supplement has been shown to improve our ability to heal wounds [52], lower blood sugar levels [53], and improve eye health [54].
See our full article here.
Best Maca Supplement
Maca root is a highly nutritious plant that has been gaining a huge amount of traction within the health industry of late. Coming in powdered form, this particular supplement has been shown improve fertility and sexual health in both men and women [55], while also increasing mood and boosting energy levels [56].
See our full article here.
Best Ashwagandha Supplement
Recognizable as a short and plump shrub with oval shaped leaves and bright yellow flowers, the Ashwagandha is an Indian native that is also commonly known as Indian Ginseng.
The consumption of Ashwagandha has been shown to reduce stress and anxiety while simultaneously boosting mood [57], improving male fertility [58], and lowering blood sugar levels [59].
See our full article here.
Best Aloe Vera Supplement
Aloe Vera is a somewhat famous plant that falls within the succulent family, where it is very easily recognized by its large spiky leaves and bright coloring. Most commonly known for its ability to treat sunburn, this particular supplement has been shown to soothe irritated and inflamed skin [60], while also acting as an excellent treatment for cold sores [60].
See our full article here.
Best Arnica Oil Supplement
Arnica Oil is an extract from the Arnica plant – a flowering bush (a perennial to be exact) that is closely related to the common daisy.
The use of arnica oil has been growing in popularity within those individuals who participate in regular physical activity [61], as it has been shown to accelerate the healing of muscle damage and speed up exercise recovery [62].
This is an interesting supplement that can at times be a challenge to find.
See our full article here.
Best Phosphatidylserine Supplement
Phosphatidylserine is a specific type of phospholipid (a compound that provides the structure to the walls of our cells) that is uniquely comprised of both amino acids and essential fatty acids. With this in mind, Phosphatidylserine is used within the human body to build the cellular walls of the brain and its associated neural tissues.
The supplementation of Phosphatidylserine has been shown to improve learning and memory (both in the long and short term) [63], reduce feelings of depression and anxiety [64], while also slowing age related declines in cognition and mental processing [65].
See our full article here.
Best Ketone Supplement
Ketones are an interesting supplement that are intended to be used in conjunction with the ketogenic diet as a way to get the body into an enhanced state of Ketosis. With this, ketosis describes a naturally occurring state of the body where fats are being broken down for an extremely rapid rate, and ketones are produced in great amounts as a by-products.
Taking this into consideration, a state of ketosis has been shown improve our ability to lose fat specific weight (be creating an optimal environment for fat burning) [66], reduce our likelihood of developing both cardiovascular and metabolic disease, and may even have the capacity to improve cognitive function [67], enhance problem solving skills, and improve short and long term memory capabilities [68].
Due to the increasing popularity of the ketogenic diet, there are a number of high quality ketone supplements available on the market.
See our full article here.
Best Adaptogen Supplement
Adaptogens are a group of herbal supplements that have been used for centuries in traditional Indian medicinal practices. The use of this specific group of supplements has been increasing at an extremely rapid rate, as there is a growing body of evidence to suggest that they improve our mental state, optimize overall wellbeing, all while reducing stress and improving health [69].
There are a number of different compounds that have been shown to have adaptogenic properties, and as such the best supplements are those that include those key compounds with the most evidence to support their use (with specific mention to Ginseng, Ashwagandha, Holy Basil, and Rhodiola).
See our full article here.
Best Curcumin Supplement
Curcumin is actually the yellow pigment associated with curry spice, turmeric, and to a lesser extent, ginger. This particular compound is an extremely unique type of polyphenol that has been shown to have potent anti-inflammatory effects [70].
With this in mind, the consumption of curcumin has been shown to alleviate age related declines in cognition, improve metabolic health and reduce the risk of developing diabetes, improve cardiovascular health, while also reducing the risk of developing cancer.
See our full article here.
Best Probiotic Supplement
Probiotics are specific foods or supplements that are extremely rich in good bacteria, in which they are suggested to help colonize our digestive systems with helpful and healthy organisms.
Taking this into consideration, the consumption of probiotics can greatly enhance our ability to breakdown and digest food, seriously reduce our likelihood of experiencing digestive dysfunction, reduce inflammation throughout the entire body, and may even improve the function of our immune system [71].
See our full article here.
Best D-Mannose Supplement
D-Mannose is a simple sugar that is actually found naturally occurring in many fruits. It is often used as means to treat a rare disease called Carbohydrate-Deficient Glycoprotein Syndrome Type B1.
Outside of this, D-Mannose has been shown to positively impact the health of the liver while also slowing down the loss of protein from the body. This makes it an excellent means to improve the health of the urinary system, while also making it an excellent treatment for urinary tract infections [72].
Interestingly, some have also suggested that the supplementation of D-Mannose may also improve the health of the good bacteria found within the gut, increasing digestive health and function.
See our full article here.
Best Iron Supplement
Iron is an essential mineral that acts as an important structural component of our red blood cells. It also plays an important role in creating energy from specific compounds, and is essential to the transmission of nerve impulses throughout the body.
With this in mind, iron supplementation is essential to maintain reproductive health in females, can improve the ability to recover from exercise, and may even increase cognitive function [73]. As an added bonus, iron has also been shown to be an effective addition to traditional ADHD treatment [36].
See our full article here.
Best Vitamin B12 Supplement
Vitamin B12 is an essential vitamin that can be found in foods such as meat, fish, and dairy.
The supplementation of vitamin B12 has been suggested to improve memory, boost mood and increase energy, while also increasing cognitive function [4]. Interestingly, the consumption of Vitamin B12 has also been suggested to improve heart health and reduce the risk of developing cardiovascular disease [74].
See our full article here.
Best Potassium Supplement
Potassium is a mineral that is essential to maintain the normal function of the heart, kidneys, and lungs. With this in mind, those individuals with low potassium levels are at an increased risk of heart disease, stroke, cancer, arthritis, and developing high blood pressure.
As a result, the supplementation of potassium can improve the health of our heart while optimizing the function of other organs, lowering blood pressure, and greatly reducing our risk of having a stroke [75].
See our full article here.
Best BCAA for men
Branched Chain Amino Acids (BCAAs) are three key amino acids (Leucine, Isoleucine, and Valine) that have been shown to play an important role in stimulating muscle protein synthesis (the development of new muscle tissue).
With this in mind, when combined with heavy resistance training, BCAA supplementation has been shown to increase muscle growth, speed up recovery from exercise, and reduce the breakdown of muscle tissue [76].
See our full article here.
Best CLA Supplement
Conjugated Linoleic Acid (CLA) is a key fatty acid that has been found to be naturally occurring in both meat and dairy – albeit in very small amounts.
The supplementation of CLA has been shown to increase the rate that the body breaks down fat for energy, while also increasing the body’s metabolic rate – each of which contribute to an increase in fat specific weight loss. This makes it one of the most potent weight loss supplements available on the market today [17].
As an added bonus, the consumption of CLA has also been suggested to lower the risk of developing diabetes and heart disease, indicating it also impacts health in a positive manner.
Best Garlic Supplement
In conjunction with being one of the most popular spices known to man, garlic has been shown to have a number of positive effects on the human body.
The supplementation of garlic has been shown to boost immune system function and protect against the common cold, reduce blood pressure, improve cholesterol levels and lower the risk of developing heart disease, and may even prevent age related declines in cognitive function [77].
See our full article here.
Best Iodine Supplement
Iodine is a mineral that is essential to the production of the thyroid hormones and the health maintenance of the thyroid gland.
As such, the supplementation of Iodine has been shown to improve thyroid function, while also improving the metabolic state of the body [39]. This can go a very long way to improve the body’s ability to function on a day to day basis, while also improving the health of those individuals with already diagnosed thyroid disorders.
See our full article here.
Best CoQ10 Supplement
Coenzyme Q10 (CoQ10 for short) is a specific enzyme that helps the cells of the body produce energy.
Interestingly, individuals who have been identified as having low levels of CoQ10 appear to be at a much greater risk of developing heart disease, brain disorders, diabetes, and even cancer.
As such, the supplementation of CoQ10 has been shown to reduce the risk of developing these diseases, while also causing a subsequent increase in cognitive function, mood, heart health and energy levels [1].
See our full article here.
Best Biotin Supplement
Biotin (also known as Vitamin H) is a complex nutrient that helps the body convert food into energy. Interestingly, the supplementation of biotin has been shown to improve organ health, while also increasing the quality of our hair, skin, and nails.
See our full article here.
Best DHEA Supplement
DHEA is a naturally occurring hormone found within the human body that is converted into the hormone testosterone. As a result, the supplementation of DHEA has been shown to improve our ability to lose fat, build muscle, increase bone mineral density, and even correct hormone imbalances [42].
See our full article here.
Best Glutamine Supplement
Glutamine is a specific amino acids that is found within the blood. Glutamine is predominantly produced in the muscle tissue of the body, and interestingly, it is here where it can have its greatest effect.
The supplementation of glutamine has been suggested to improve our ability to recover after exercise, can increase muscle protein synthesis within the muscle tissue, enhance muscle growth after resistance training, while also boosting immune system function [78].
See our full article here.
Best Nitric Oxide Supplement
Nitric oxide (NO) is a gas that is produced in somewhat small amounts within the human body, where its main role is to deliver messages between the bodies’s many cells. Within this, it also plays a key role in optimizing the circulation of blood around the body.
The supplementation of NO has been suggested to improve exercise performance, while also having some potential to enhance recovery after exercise by increasing the movement of nutrient enriched blood to the muscle tissue [79]. This is also thought to improve muscle growth in the long term.
See our full article here.
The Best Essential Amino Acid Supplements
There are 9 specific amino acids found within the body that are considered essential as they cannot be synthesized within the body, and therefore must be obtained through the food we eat. These essential amino acids play an important role in the repair and growth of damaged muscle tissue.
With this in mind, the supplementation of essential amino acids has been shown to boost recovery times after exercise and increase our rate of muscle growth, making it an excellent supplement for the active individual [80].
See our full article here.
Best DHA Supplement
Docosahexaenoic acid (DHA) is arguably one of the most important omega-3 fatty acids known to man. It makes up a key component of every single cell within our body, plays a vital role in the maintenance of normal brain function, and is integral to normal fetal development during pregnancy.
Taking this into consideration, the supplementation of DHA has been suggested to improve neural and cognitive functioning, improve memory processing, slow age related declines in cognition [81], all whilst improving the health of the heart.
See our full article here.
Best Minerals Supplement
To function efficiently, the body needs to have adequate nutrients available at all times. A large part of this is ensuring that we consume enough minerals on a day to basis to optimize the function of all our physiological systems.
A high quality mineral supplement is a surefire way to guarantee we have all of these essential minerals available each and every day, thus ensuring optimal health and function is maintained.
Best Choline Supplement
Choline is a specific compound that has recently been qualified as an essential nutrient. Choline plays an integral role in the maintenance of normal liver function, and is also essential to the development of neural tissue, in which it supports our ability to maintain normal movement and energy levels.
As such, the supplementation of choline has been said to boost energy and improve liver health significantly. This makes it an extremely effective option when looking to boost general health while also obtaining noticeable cognitive benefits [82].
See our full article here.
Best Chromium Supplement
Chromium is a type of chemical found within the body in trace amounts. It has been shown to play a key role in the management of blood sugar, the maintenance of weight, and the optimization of brain health.
Within this, Chromium Supplementation can improve blood sugar levels and help aid in the management of diabetes, improve blood cholesterol levels, improve cognitive function, and even prevent weight gain [83].
See our full article here.
Best Krill Oil Supplement
Krill oil is a supplement that is very similar to fish oil, in that it provides the body with a high dose of omega 3 fatty acids.
With this in mind, the supplementation of krill oil is likely to have huge benefits for our cardiovascular health, reducing our risk of developing cardiovascular disease and diabetes, while also improving cognitive function and metabolic health [2].
Krill oil is absorbed by the body slightly better than fish oil, meaning we need to consume less to obtain the same health benefits. It is important to note that this doesn’t necessarily mean it is better than fish oil, although it may be a more suitable option for these individuals who don’t like large tablets.
See our full article here.
Best Resveratrol Supplement
Resveratrol is a specific antioxidant found in both grapes and wine. Its consumption has been shown to lower blood pressure, improve the levels of cholesterol within the blood, all while positively influencing brain health.
As an added bonus, there is some evidence to suggest that the antioxidant properties of resveratrol can prevent the development of cancer, and may even increase life expectancy [84].
See our full article here.
Best Calcium Supplement
Calcium is an essential mineral that plays a number of important roles in many of the body’s basic functions. Interestingly, the body is unable to produce calcium internally, which is why consuming it through either diet or supplementation is so very important.
The supplementation of calcium has been shown to improve bone mineral density, increase fertility health in females, and greatly reduce the risk of developing osteoporosis [14].
See our full article here.
Best Beet Supplement
The beetroot is a root vegetable well known for its deep purple coloring and unique flavor. Packed with essential nutrients, beet consumption has been shown to lower blood pressure, and increase our exercise capacity.
This makes it an interesting supplement that not only positively impacts health, but also has some benefits for sports performance as well [85].
See our full article here.
Best Selenium Supplement
Selenium is an essential trace mineral that is integral to the optimal function of the human body. To build on this notion further, selenium protect against cell damage throughout the entire body by turning harmful chemicals into disposable material.
As a result, the supplementation of selenium has been shown to lower our risk of developing cancer, while also increasing the health of the thyroid gland and hormonal system [37].
See our full article here.
Best Prebiotic Supplement
Prebiotics essentially describe a specific group of carbohydrates that are fermented within the digestive system by our good gut bacteria. During this process of fermentation, nutrients essential to the healthy survival of that same bacteria are produced.
As such, the supplementation of prebiotics can greatly increase the health of the digestive system, improve our ability to breakdown and digest food molecules, and protect against digestive disease, illness, and dysfunction [86].
See our full article here.
Best Melatonin Supplements
Melatonin is a specific hormone produced within the human body. It is often known as the sleep hormone, as it has the capacity to put the body in a state of relaxation, while also preparing it for sleep.
Taking all of this under consideration, it may seem obvious that the supplementation of melatonin has been shown to greatly increase sleep quality and duration, while also improving our ability to fall asleep [87].
Interestingly, melatonin supplementation has also been suggested to improve eye health and protect against depression.
See our full article here. Also see this related article for more tips: Why Can't I Sleep?
Best Turmeric Supplement
Turmeric is a spice that has become increasingly popular in recent times due to its potent anti-inflammatory compounds [70]. Through these properties, the consumption of turmeric has been shown to have a host of positive effects on the body, including a reduced risk of cognitive decline, improved cardiovascular and metabolic health, and a reduced risk of cancer.
See our full article here.
Best L Arginine Supplement
L-Arginine (also known as just ‘Arginine’) is one of the 20 amino acids founds within the human body. L-Arginine is used to produce nitric oxide, and therefore has importance through its ability to regulate blood flow throughout the body.
The supplementation of L-Arginine has therefore been shown to improve cardiovascular health, while also offering support for erectile dysfunction [88].
See our full article here.
Best Digestive Enzyme Supplement
Digestive enzymes are a type of complex protein that are made by your body, which live within your digestive system. These enzymes help your stomach breakdown large pieces of food so that they can be easily absorbed by the body and used for energy.
Considering this, digestive enzymes are integral to the absorption of nutrients throughout the entire digestive system, as they help ensure that you are absorbing adequate amounts of essential fatty acids, carbohydrates, and protein, from the food that you eat.
Amazingly, digestive enzyme supplements have been shown to enhance health by increasing your nutrient absorption, all while causing large improvements in digestive health, reducing systemic inflammation, and even staving off diseases such as IBS and leaky gut syndrome [1].
See our full article here.
Best Glucosamine Supplement
Glucosamine is a naturally occurring compound found within the cartilage of your joints. In this setting, it acts as a shock absorber within the joint, while also helping lubricate the joint so it can move freely. Taking this into consideration, glucosamine not only protects your joints from impact related damage, but also allows them to move throughout their full range of motion unhindered and with comfort.
With all this in mind, high quality glucosamine supplements offer an excellent way to promote joint health, while also staving off osteoarthritis and enhancing bone healing [2,3,4].
See our full article here.
Best B Complex Supplement
The ‘B complex’ refers to the eight specific B group vitamins found within the human body – B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Each of these specific vitamins play a number of key roles in energy metabolism and energy production within the human body, while also impacting health in a myriad of different ways.
Building on this a little further, the regular supplementation of a high-quality B Complex vitamin has been shown to enhance both mental health and cognitive function, improve metabolic and cardiovascular health, increase energy production throughout the body, promote skin health, and even improve your ability to fall asleep [5,6,7].
See our full article here.
Best Horny Goat Weed Supplement
Horny goat weed is a specific type of herb that which goes by the scientific name of Epimedium. Interestingly, this unique plant is believed to have derived its layman name from shepherds early in the twentieth century, who observed their goats and sheep becoming very frisky after eating the herb that grew within their personal fields.
And this ultimately comes down to the fact that horny goat weed contains the active compound, Icariin. Icariin is what is known as a specific type of anti-oxidant known as a prenylated flavonoid, which has been shown to exert a potent aphrodisiac like effect on the human body.
The regular consumption of horny goat weed has been shown to help treat erectile dysfunction, enhance testosterone production in males and increase estrogen production and hormonal health in females, and even increase bone mineral density [8,9].
See our full article here.
Best Green Tea Extract Supplement
The majority of green teas positive health effects are derived from unique compounds known as polyphenols (which are also known as ‘green tea catechins’ in certain health circles). These polyphenols are water soluble, meaning that when the green tea leaves are steeped in water, they are absorbed into that water (where they are then consumed).
And this is essentially what green tea extract consists of.
Green tea extract is ultimately a capsule that contains all the potent antioxidants found in green tea. Taking this into consideration, the supplementation of green tea extract has been shown to improve hart health, enhance weight loss, and even help stave off dementia and age-related declines in cognitive function [10,11,12].
See our full article here.
Best Rosehip Oil Supplement
Rose hips are the small fruit found on the rose plant after it has flowered and dropped its petals. These tiny fruits contain extremely small seeds that are full to the brim with potent antioxidants, vitamins, and essential fatty acids, all of which act to nourish the plant on a daily basis.
Building on this concept a little further, rosehip oil is derived from the small seeds found within these rose hips by using a process of cold-press extraction (which simply and effectively separates the oil from the seed) – after which it still contains all the key nutrients found within the seeds themselves.
Amazingly, the application of rosehip oil onto the skin has been shown to help treat acne scars, slow the aging of skin, protect against sun damage, and even treat osteoarthritis [13,14,15].
See our full article here.
Best Vitamin E Oil Supplement
Vitamin E is a type of fat soluble vitamin that is found naturally occurring in some plants, and the leaves of green vegetables. Vitamin E is quite unique as it not only plays several roles in maintaining normal physiological functioning within the body, but also has the capacity to act as a potent antioxidant.
Taking all of this into consideration, Vitamin E oil is a unique compound derived from Vitamin E itself, that is applied directly to the skin. As a result, its application has been shown to help enhance the healing of scars, help in the treatment of eczema and psoriasis, and even slow skin aging [16,17]. It's also a good idea to check out coconut oil for eczema treatment (which can be taken as coconut oil pills).
See our full article here.
Best Hemp Protein Powder
Hemp is a specific variety of the Cannabis sativa plant, in which it contains seeds that are full to the brim with protein. In fact, hemp seeds are one of the very few plant-based proteins that actually contain all 20 amino acids (the building blocks of all protein molecules within the human body).
This makes them extremely useful, as they essentially cover all our bases, in which they ensure that we have adequate protein available for use throughout the entire body each and every day.
As hemp protein powder is derived from these hemp seeds, it is hands down one of the most effective vegan protein powders available – and as a bonus, hemp protein also contains a both omega 3 and omega 6 fatty acids.
As a result, the supplementation of hemp protein powder can help promote muscle growth and muscle strength, assist in promoting fat loss, all while simultaneously enhancing heart health and function [18,19,20].
See our full article here.
Best Saw Palmetto Supplement
Saw Palmetto describes the extract that comes from the deep purple berries found on the saw palmetto tree. This unique plant grows naturally in both the west indies and throughout south eastern sections of the United States.
Saw Palmetto has been used for centuries in native American medical practices, where it was suggested to enhance sexual health and function, promote longevity, and improve overall health and wellbeing.
And interestingly, recent research is starting to support these ancient suggestions.
You see, saw palmetto contains an abundance of healthy fatty acids and key plant sterols and polyphenols – all of which have been suggested to have a seriously positive impact on health.
As such, saw palmetto has been shown to help enhance prostate health, help treat benign prostatic hyperplasia (BPH), reduce the risk of prostate cancer, increase testosterone production, and even enhance erectile function [21,22,23].
See our full article here.
Best Spirulina Supplement
Spirulina is one of the oldest life forms found on earth. More specifically, it is a type of blue-green algae that has been consumed for centuries in ancient African and Aztec culture – where it has long been suggested to promote general health wellbeing, and longevity.
Despite being consumed by ancient civilisations for the better part of a millennia, it has only recently regained its popularity in western culture due to the suggestion that it may in fact have the capacity to be grown in space – in which it may offer astronauts with a highly nutritious food that can be obtained easily and effectively.
And when I say highly nutritious, it’s important to note that I mean highly nutritious.
In fact, gram for gram, spirulina is arguably the most nutritious food on the planet, where it is full to the brim with a multitude of essential vitamins and minerals, while also overflowing with potent antioxidants.
Through the interaction of these unique health boosting compounds, the supplementation of spirulina has been shown to reduce inflammation, lower both blood cholesterol and blood pressure, protect against the formation of cancer, and enhance immune system function [24,25].
See our full article here.
Best Carb Blocker
Many of the complex carbohydrates you eat on a daily basis cannot actually be absorbed by the body until they have been broken down into smaller molecules within the digestive system. And this breakdown of carbohydrates is caused by a key digestive enzyme known as amylase.
So, in essence, carb blockers are ultimately amylase inhibitors.
You see, derived from white beans, this unique group of supplements block this enzyme so that it can no longer attach to the carbohydrates you consume, inhibiting your ability to digest them. In short, they stop you from being able to break them down into small and easy to digest molecules.
As a result, you essentially absorb less of the carbohydrates that you eat, with much more being excreted as waste. With this in mind the supplementation of carb blockers has been shown to help promote weight loss, lower blood sugar, and improve gut health [26,27,28].
See our full article here.
Best Red Yeast Rice Supplement
Red yeast rice is a specific type of fermented food.
You see, red yeast rice is created by combining white rice with a unique strain of yeast, known as Monascus purpureus. Once combined with this yeast, the rice begins to ferment, in which it turns bright red in colour – and this final product is our red yeast rice.
During this fermentation process, a vast number of health positive compounds are created.
In modern day, these key extracts derived from the red yeast rice (known as red yeast rice extract, or RYRE) are used to create an extremely potent red yeast rice supplement. This supplement contains all the potent health boosting compounds found within red yeast rice, albeit in much higher doses.
Red yeast rice supplementation has been shown to help lower blood cholesterol, improve heart health, promote weight loss and help fight obesity, and even reduce inflammation throughout the body [29,30,31,32].
See our full article here.
Best Witch Hazel
Witch hazel (scientific name of ‘Hamamelis virginiana’, for those interested in that sort of thing) is a type of plant that grows natively throughout North America. This plant has been used for centuries in traditional Native American medicinal practices, where it was suggested to enhance wound healing, help treat infections, and even treat scarred sections of skin.
Interestingly, there is an abundance of recent research demonstrating that witch hazel does indeed contain some key polyphenols that exhibit potent anti-oxidant, antibacterial, and anti-inflammatory properties.
Building on this notion even further, through the action of these amazing compounds, the application of witch hazel has been shown to help improve skin blemishes, treat both acne and sunburn, and promote wound healing and skin cell regeneration [33,34,35].
See our full article here.
Best Ginkgo Biloba Supplement
Gingko Biloba (also known as ‘maidenhair’ in certain circles) is a natural and organic plant extract that is derived from the Chinese ginkgo tree. This plant has been used for centuries in places like China, France, and even Germany, where it was hypothesized to increase endurance and focus, while also enhancing general health.
Gingko biloba contains two key types of compounds known as flavonoid and terpenoids. These specific compounds have been shown to exhibit potent antioxidant effects throughout the body, which ultimately explains the huge impact it can have on both health and function.
Considering this, the supplementation of gingko biloba has been shown to reduce inflammation, enhance cognitive function and aid in the treatment of dementia, improve mood, and even promote heart health [36,37,38].
See our full article here.
Best L-Carnitine Supplement
L-Carnitine is a specific form of the amino acid Carnitine. Within this, it exhibits the exact same effects as regular carnitine once absorbed into the human body, but is absorbed much more readily after consumption – making it highly effective as a supplement.
Carnitine is found in nearly every single cell within the human body. This is because one of its primary roles is to transport fatty acids within the cell to the mitochondria, where they can be broken down and metabolized for energy.
As a result, supplementing with L-Carnitine has been shown help promote weight loss, improve endurance exercise performance, enhance cognition, and help improve heart health in a very significant manner [39,40,41,42].
See our full article here.
Best Red Clover Supplement
In the simplest sense, red clover is a unique type of plant. This plant originates from certain parts of Europe, northern Asia, and Africa, where it has been used regularly for the better part of a millennia.
As a topical aid, red clover was frequently used in herbal salves where it was suggested to help the healing of burns and wounds, while also enhancing general skin health. In conjunction with this it was also used frequently in those herbal medicines consumed orally, where it was thought to enhance global wellbeing and increase longevity.
In modern day, red clover supplements have been shown to improve the negative symptoms associated with menopause, increase bone mineral density, and reduce systemic inflammation, thus having wide reaching effects on health [43,44,45].
See our full article here.
Best Ginseng Supplement
Ginseng is a short plant with extremely fleshy roots that has been used in traditional Chinese medicine for thousands of years. In this setting it was thought to promote fertility and longevity, treat digestive issues, while also enhancing nearly all aspects of health.
While there are actually many different types of ginseng, with the two most commonly used within the supplement industry are American and Chinese Ginseng, as these contain the key active compounds that give ginseng its health boosting properties.
These compounds are known as ginsenosides and gintonin.
Through the action of these potent compounds, ginseng has demonstrated the capacity to reduce inflammation, improve cognitive function, enhance erectile function, and boost the effectiveness of your immune system [46,47,48].
See our full article here.
Best St. John’s Wort Supplement
St. John’s Wort (also known scientifically as Hypericum perforatum) is a unique plant that is easily recognized by its bright yellow flowers. This incredible natural remedy was thought to be first used for medicinal purposes in ancient Greece, where its flowering tops were brewed into tea and suggested to help improve mental clarity, health, and overall wellbeing.
Recent research has shown that the ancient Greeks were onto something, in which St. John’s Wort has been shown to contain two extremely potent compounds, known as hypericin and hyperforin.
These key compounds both exhibit both anti-oxidant and anti-inflammatory properties, and essentially provide St. John’s Wort with nearly all its health benefits. With this in mind, the supplementation of St. Johns Wort has been shown to help treat depression, enhance the healing of wounds, help fight cold and flu, and protect the brain from age related declines in cognitive function [49,50,51].
See our full article here.
Best Chasteberry (Vitex) Supplement
Chasteberry is a small fruit that comes from the Chaste Tree, which grows natively throughout Western Asia and certain parts of Western Europe. Scientifically named vitex agnus-castus, chasteberry is also very commonly known within the supplement industry as Vitex.
Chasteberry is full to the brim of unique compounds called flavonoids and essential oils that exhibit both anti-oxidant and anti-inflammatory effects within the human body. Interestingly, these compounds gave also been shown to impact the human hormonal system.
And this is actually where Chasteberry is suggested to derive its health boosting properties.
You see, because of its impact on the hormonal system, chasteberry has been shown to offer an effective treatment for PMS, enhance female fertility, assist regulate the menstrual cycle, and reduce the signs and symptoms of menopause [52,53,54,55].
See our full article here.
Best Black Cohosh Supplement
In the simplest sense, black cohosh is a flowering plant that grows natively throughout certain parts of both the USA and Canada.
While this unique plant is most commonly recognised for its small white flowers, it derives its name from its dark black roots – which are the part of the plant that provides it with its health boosting properties.
Before the arrival of the Europeans into the country, Native Americans used black cohosh in a number of traditional health remedies. With this in mind it, was frequently suggested to improve health and assist in the treatment of menopause.
In modern day black cohosh has been shown to help limit the nasty signs and symptoms of menopause, improve female fertility, and even improve mood while reducing feelings of depression and anxiety [56,57,58].
See our full article here.
Take-Away Message
With the modern day diet becoming somewhat insufficient in essential nutrients, supplements offer a fantastic way to ensure our ability to maintain optimal function easily and efficiently.
Additionally, they also provide us with a means to help treat certain disorders, improve our ability to obtain specific goals (eg. improving exercise performance or increasing muscle growth), or obtain key health benefits (both cognitive and physical).
The supplements outlined in this article all have scientific evidence to support their use, and therefore are each excellent options in their own right.
If you have had any experiences with any of these supplements, we would love to hear about it – so drop us a comment and we will get back to you as soon as humanly possible!