Supplements: How Not to Create Expensive Pee

Fact: the global dietary supplements market was valued at approximately $188 billion in 2023 with expectations of continued growth. That’s enough to qualify supplements as Big Pharma’s baby brother, we’ll call it Big Supplement. But unlike pharmaceuticals, the regulations around supplements aren’t great which means what’s in the bottle might not always match your expectations from what’s on the label. And it could mean that much of what you take (and spent your hard-earned money buying) might be coming straight out in your pee without providing the expected benefit along the way.

Big Supplement does a great job creating a perceived need, but most of your nutrients should be obtained from the whole foods you eat because this is the source that maximizes absorption and gives you a lot of other benefits, like fiber. Supplements should be prioritized to do exactly what their name implies: to supplement the nutrients you aren’t able to get from a balanced, whole food based diet like the Mediterranean Diet. You will also want to do a little research because the absorption of some vitamins and minerals can be impacted, either positively or negatively, by other vitamins or minerals.

Here are a couple simple rules to follow that will help you avoid spending money on the wrong supplements or supplements you don’t need in the first place.

  • Adopt a food-first approach where you consume whole foods to satisfy your nutritional needs, then shore up any nutrient deficiencies with modifications to your food intake first and turn to supplements second.
  • Bigger doses aren’t always better doses, but they are more expensive. For example, if you need to supplement your vitamin D3 intake, find an amount suited to your deficiency. You might not need 5,000 International Units (IUs) a day; 2,500 IUs might work.
  • Buy from reputable companies that go above and beyond the FDA’s standards. These companies will readily share their Certificates of Analysis (COAs).
    • Brands we like are: Thorne, Nootropics Depot, Life Extension, Natural Factors, and NOW

A Little Research to Get You Started

If you are looking to build a supplement stack, you can find some really novel formulations to get yourself where you need to be. If you’re unsure where to start, the following supplements have peer-reviewed evidence to support their use. And if you’re not into reading NIH-sponsored studies, examine.com is a great site where scientists do the heavy lifting of scrutinizing the science and parsing through dosage recommendations.

In Your 30s: Building Resilience

Common Needs: Energy, muscle maintenance, stress management, and fertility.

1. Creatine (0.3 grams per kilogram of bodyweight per day)

  • Why: Boosts muscle strength and recovery. May enhance cognitive function, especially under stress.
  • Evidence: Shown to improve exercise performance and support ATP regeneration in muscles.

2. Ashwagandha (300–600 mg/day)

3. Omega-3 Fish Oil (1–2 g/day EPA+DHA)

  • Why: Reduces inflammation, supports heart health, and benefits brain function.
  • Evidence: Proven to reduce triglycerides and improve arterial function.

4. Vitamin D3 (2,000–4,000 IU/day)

  • Why: Supports bone health, testosterone production, and immune function.
  • Evidence: Deficiency is common and linked to low testosterone and weakened immunity.

5. Vitamin K2 (100–200 mcg/day)

  • Why: Ensures calcium goes to bones, not arteries, reducing calcification risk. It helps with Vitamin D3 absorption.
  • Evidence: Essential for heart and bone health as shown in long-term studies.
Nootropics Depot ashwagandha

In Your 40s: Supporting Longevity

Common Needs: Heart health, hormonal balance, and combating early signs of aging.

1. Coenzyme Q10 (CoQ10, 100–200 mg/day)

  • Why: Supports cardiovascular health and cellular energy production.
  • Evidence: Beneficial for men with statin use or heart concerns; reduces oxidative stress.

2. Magnesium (200–400 mg/day, glycinate form preferred)

  • Why: Improves sleep quality, supports muscle function, and helps regulate blood pressure.
  • Evidence: Shown to improve insulin sensitivity and reduce inflammation.

3. Saw Palmetto (160 mg/day)

  • Why: Supports prostate health and may reduce urinary symptoms.
  • Evidence: Clinically shown to alleviate benign prostatic hyperplasia (BPH) symptoms.

In Your 50s: Maintaining Vitality

Common Needs: Joint health, cognitive function, and reducing the risk of chronic disease.

1. Curcumin (500–1,000 mg/day, with black pepper for absorption)

  • Why: Potent anti-inflammatory; protects joints and supports heart health.
  • Evidence: Reduces markers of inflammation like C-reactive protein (CRP).

2. L-Citrulline (6–8 g/day)

  • Why: Boosts nitric oxide, improving blood flow and cardiovascular health.
  • Evidence: Shown to mildly reduces blood pressure and may positively affect erectile dysfunction.

In Your 60s and Beyond: Promoting Longevity

Common Needs: Brain health, immune function, and minimizing frailty.

1. Resveratrol (300–500 mg/day)

  • Why: Mimics caloric restriction, supports cardiovascular and cognitive health.
  • Evidence: Linked to improved mitochondrial function and reduced oxidative stress.

2. 4. N-Acetylcysteine (NAC, 600–1,200 mg/day)

  • Why: Supports detoxification and protects against oxidative damage.
  • Evidence: Boosts glutathione levels, a key antioxidant in aging populations.

If you’re looking to try more novel formulations that don’t have the same level of peer review, here are some options to try:

But remember, before starting any supplement or mix of supplements, you should consult your physician or pharmacist to ensure that mixing them with any medications is okay.

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