Five supplements that work: D, magnesium, omega-3, electrolytes, creatine
Out of hundreds of bottles in a pharmacy, five pass a selection based on three conditions — deficiency, symptom, evidence. Not because the others are harmful, but because there is no data that they do anything at all. These five have been studied in thousands of people, with a clear mechanism and a clear test. Section — what you need and what you don’t.
1. Vitamin D
40% of Europeans are deficient, and most people are deficient in winter. It supports bones, muscles, and immunity; deficiency causes fatigue, muscle pain, and colds. Maintenance dose: 1000-2000 IU D3 with fatty food; if the level is below 20 ng/mL — a higher dose, as prescribed by a doctor. Test 25(OH)D, target 30-50. Retest after three months. More details — vitamin D.
2. Magnesium
On a low-carbohydrate diet, it is lost in urine more quickly. Cramps, poor sleep, sugar cravings, and a twitching eyelid. 300-400 mg in the evening: citrate for constipation, glycinate for poor sleep, oxide — no. The effect appears within a week. A blood test is not informative; use symptoms as your guide. More details — magnesium.
3. Omega-3
EPA and DHA are anti-inflammatory fats from marine fish. If you eat fish less than twice a week — 1-2 g EPA+DHA per day, with food. On the label, look not for “fish oil 1000 mg,” but for the total EPA+DHA — it should be 500 mg or more per capsule. More details — omega-3.
4. Electrolytes: salt and potassium
Not vitamins, but a condition of the method. Salt 3-5 g per day, potassium 3,5-4,7 g from avocado, greens, and salmon, water 2-3 L. Without them, the first weeks bring headaches and weakness, and most people who “can’t stick with it” are struggling not with hunger, but with this. Section — electrolytes and water.
5. Creatine
The only sports supplement with hundreds of studies. 3-5 g of monohydrate per day, every day, without a “loading” phase, at any time. It increases strength during a set and adds 1-2 kg of water in the muscles — this is not fat, but volume and firmness. In women over 45, there is evidence for benefits to both bones and memory. Needed only by those who do strength training twice a week or more. Training basics — training.
The five in brief
| Supplement | Dose | When | Form | Monitoring |
|---|---|---|---|---|
| Vitamin D3 | 1000-2000 IU | with fatty food | D3 drops or capsules | 25(OH)D after 3 months |
| Magnesium | 300-400 mg | in the evening | citrate, glycinate | symptoms within a week |
| Omega-3 | 1-2 g EPA+DHA | with food | triglyceride form | omega-3 index or well-being |
| Salt + potassium | 3-5 g / 3,5-4,7 g | in food and water | any salt; potassium from food | headaches, cramps, blood pressure |
| Creatine | 3-5 g | any time, daily | monohydrate | strength during a set after 3-4 weeks |
Mistakes with supplements that work
- Vitamin D at a dose of 400 IU from a multivitamin is nothing
- Magnesium oxide — 4% absorption
- Omega-3 “1000 mg fish oil” with 180 mg EPA+DHA
- Creatine in “courses” works only when taken daily
- Salt forgotten during a break — and fasting becomes intolerable
Frequently asked questions
Is creatine only for bodybuilders?
It is for muscles, and in women over 40 they decline faster than anything else. 3 g per day is the dose at which there is neither “bloating” nor side effects, while strength and bones improve.
Can you take all five at once?
Salt and water from day one. Magnesium from the second week. D and omega-3 after testing. Creatine when you do strength training. That way you will understand what works.
How much does it cost per month?
D, magnesium, omega-3, and creatine in proper forms cost less than one bottle of a “fat burner.” Salt and potassium come from food.
- What You Need and What You Don’t
- Vitamins and Minerals
- Electrolytes and Hydration
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.