Smart Supplements

Evidence-based supplement recommendations backed by scientific research and expert consensus. All dosages and benefits are based on peer-reviewed studies.

Science-Backed

Expert Reviewed

Research-Based Dosages

Important Disclaimer: Supplements should be chosen based on individual context rather than a one-size-fits-all approach. Always consult with a healthcare professional before starting any supplement regimen, especially if you have existing health conditions or take medications.

Foundational Health

Essential supplements backed by extensive research for overall health

Omega-3 (EPA/DHA)

1-2g daily

Most evidence-based supplement according to the American Heart Association

Benefits:

•Reduces cardiovascular events
•Supports brain health and cognitive function
•Reduces inflammation
•Protects cells from oxidative stress

Best for: Anyone not consuming fatty fish 2-3 times per week

Vitamin D3

1000-2000 IU daily

Particularly important for those with limited sun exposure

Benefits:

•Supports bone health
•Enhances immune function
•May improve mood regulation
•Critical for calcium absorption

Best for: Post-menopausal women, people with limited sun exposure

Magnesium (Glycinate or Citrate)

300-400mg daily

Well-documented benefits for sleep and stress

Benefits:

•Improves sleep quality
•Supports muscle function
•Aids stress management
•Involved in 300+ enzyme processes

Best for: Stressed individuals, poor sleepers, older adults, women during menstruation

Performance & Recovery

Scientifically proven supplements for athletic performance and muscle recovery

Creatine Monohydrate

3-5g daily

Most extensively researched supplement for athletic performance

Benefits:

•Enhances muscle strength and power
•Improves recovery between sets
•Supports cognitive function
•May help with depression

Best for: Athletes, lifters, vegetarians, older adults

Protein Powder

20-40g per serving

Essential for building and repairing muscle tissue

Benefits:

•Supports muscle protein synthesis
•Accelerates muscle recovery
•Helps achieve positive nitrogen balance
•Supports immune function

Best for: Anyone struggling to meet protein requirements through whole foods

Cognitive Support

Supplements that support mental performance and brain health

Creatine (Cognitive Benefits)

3-5g daily

Emerging evidence for cognitive benefits beyond athletic performance

Benefits:

•Supports short-term memory
•Enhances mental performance
•May protect cognitive function during sleep deprivation
•Provides cellular energy for brain function

Best for: Students, professionals, anyone seeking cognitive enhancement

Heart Health

Evidence-based supplements for cardiovascular wellness

Garlic Extract

600-1200mg daily

Research shows benefits for those with elevated blood pressure and cholesterol

Benefits:

•Positive effect on blood pressure
•May improve cholesterol levels
•Supports overall cardiovascular health

Best for: Individuals with elevated blood pressure or cholesterol

Sleep & Recovery

Natural supplements to improve sleep quality and recovery

Melatonin

0.5-5mg before bed

Well-studied for sleep onset and quality

Benefits:

•Reduces time to fall asleep
•May improve sleep quality
•Helps regulate circadian rhythm

Best for: People with difficulty falling asleep, shift workers, travelers

Magnesium (for Sleep)

300-400mg before bed

Particularly effective for stress-related sleep issues

Benefits:

•Promotes relaxation
•Improves sleep quality
•Reduces nighttime muscle cramps

Best for: Stressed individuals, poor sleepers, women during menopause

Gut Health

Probiotics and supplements for digestive wellness

Probiotics (Lactobacillus & Bifidobacterium)

10-20 billion CFU daily

Regular intake shows benefits for gut and immune health

Benefits:

•Improves gut health
•Enhances immune function
•May reduce digestive issues
•Supports overall microbiome balance

Best for: Anyone with digestive issues, post-antibiotic recovery

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