Tier List: Supplements
🥇 S-Tier | Almost everyone could benefit from these.
Creatine Monohydrate: Recommended dose is 3-5g though I take closer to 10g
Magnesium Bisglycinate: Estimates suggest ~50% of people aren’t getting enough magnesium from diet alone
Vitamin D: ~42% (deficient) – up to 75% have suboptimal levels
Omega-3s: ~70–90% (based on low EPA/DHA intake in Western diets)
DHEA: A hormone that you can get tested on lab panels
🥈 A-Tier | These are more person-specific but most people would benefit from these supplements.
Ubiquinol: Powerful antioxidant
Glycine: Powerful antioxidant
NAC: Powerful antioxidant
Beta Alanine: Scientifically-proven to help with cardiovascular performance
Medical-grade CBD oil: Neuroprotective
Caffeine: Performance and focus enhancing
🥉 B-Tier | These are more niche recommendations – some people do have deficiencies in these and would benefit from taking them.
Multi-vitamin: Meant to cover multiple small gaps; ~30–40% of adults fall short in at least one vitamin or mineral
Ashwagandha: I’ve seen this increase male clients’ testosterone by 40-60ng/dl
NMN: Some compelling evidence but nothing is proven yet
B-vitamins: Particularly B12 and Folate; both of these deficiencies are probably 30% of the population
Taurine: Abundance decreases during aging; however, deficiency is rare
Iron: ~30% of women are deficient
Calcium: ~40% of U.S. population gets inadequate intake (especially females over 50)
👎🏻 C-Tier | You’re likely wasting your money.
Collagen Peptides: Not essential; body produces collagen if diet has enough protein + vitamin C
Electrolytes: Only needed if you sweat sodium excessively or do long bouts of endurance – the issue with most electrolytes is that they contain primarily salt whereas the more valuable electrolytes like magnesium, potassium, chloride, are not found in these supplements
Resveratrol: An antioxidant found to be nearly useless
L-Glutamine: Once thought to help the recovery of muscles, it’s now promoted to aid with gut microbiome
BCAA: Redundant if consuming enough complete protein
