Which Dietary Supplements Are Worth Taking for Your Health?

In the third and final part of our series, we examine which supplements can truly benefit your health.

Introduction

This is the third and final article in our series on dietary supplements, where we analyze their role in three key areas:

• Performance
• Body composition
• Overall health

In this article, I focus exclusively on supplements that can support your overall health and we will try to understand what that really means.
The world of health supplements is full of complex “detox” protocols and questionable herbal products that promise to cure everything. But could the most effective solutions actually be the simplest ones?
Let’s find out together.

What Are Health Supplements?

In previous articles, we talked about supplements that enhance performance and body composition. In the context of general health, however, supplements can serve as useful additions that complement your diet and healthy habits — not replace them.
Of course, no supplement can “fix” a diet lacking in essential nutrients or a sedentary lifestyle. However, if the foundation is solid, supplements can help fill small gaps — especially when you’re struggling to meet your daily intake of protein, healthy fats, or fiber.
Although I often emphasize the importance of a balanced diet, I understand that everyday life and its demands don’t always make that easy. That’s where well-chosen supplements can truly help. But you should view them as support — not the foundation of your nutrition.

General Health Is Not the Same as Treatment or Medication

A small but important clarification: this article is purely educational and focuses solely on supporting general health through supplements. It does not refer to therapeutic or medical interventions.
What does this mean in practice? If, for example, you’re dealing with gastrointestinal issues and your doctor recommends a fiber supplement like Metamucil to manage a specific condition, that falls outside the scope of our discussion.
Here we focus on supplements that support general health, enhance your dietary habits, and potentially contribute to prevention. We do not examine cases where supplements are used to treat or manage existing health problems. For such issues, your doctor’s advice is essential.

Which Health Supplements Stand Out?

In previous articles (see here and here), I categorized supplements into tiers based on their effectiveness and how well they’re supported by scientific literature in each area. However, for today’s topic, that approach doesn’t make much sense.
When it comes to general health, we’re talking about a wide range of vitamins and minerals — each with its own importance and research backing. That means it’s not practical to “rank” them or put them in a strict order of priority. Many deserve our attention, and the goal isn’t to single out the “best” but to understand how they can work together to support everyday health.

Protein: The Most Essential Supplement for Health

It’s no surprise that protein stands out once again. If there’s one supplement I recommend to friends and family — especially those who aren’t into nutrition or concerned with scientific details — it’s protein.
Adequate protein intake is crucial for maintaining muscle mass, proper recovery, and immune support. However, daily intake varies greatly depending on geographic region, income, and dietary habits — ranging from just 6 to 77 grams per day. The lowest levels are mainly found in developing countries with limited access to protein-rich foods. Still, even in wealthier nations, many people don’t reach the ideal daily protein levels.
Many experts agree that the 0.8g/kg body weight recommendation may be too low, suggesting 1.2 to 1.6g/kg for better health and muscle maintenance. That’s where protein supplements offer their first major advantage: each serving provides an easy and quick 20 grams or more of high-quality protein. Ideally, protein should come from whole foods. But when the choice is between meeting your needs or consistently falling short, a supplement or a fortified product (like high-protein yogurt or milk) is absolutely valid.
So why is easy access to protein so important?
As we age, our body’s protein requirements increase. And it’s not just about aesthetics — it’s practical: reducing age-related muscle loss, maintaining strength, and recovering from injuries. Do you work out? You need protein. Recovering from a cold or injury? Again, protein.
That doesn’t mean overconsumption of protein supplements is without drawbacks. Product quality, possible allergies, and effects on gut microbiota are important factors to consider. This is another reason not to rely exclusively on powders or shakes.
In conclusion, the science is clear: total daily protein intake is fundamental for health and functionality. So when we talk about health supplements, protein has a place — not because of some “magical” dose, but because it helps you meet your basic needs in a simple and practical way. [1]

Fiber: The Often Overlooked Supplement

Fiber intake has declined globally, and many people don’t even reach the minimum recommended amounts. The problem is more serious than it seems, as fiber plays a crucial role in gut health and is linked to a lower risk of chronic diseases like type 2 diabetes and cardiovascular issues.
To bridge this dietary gap, fiber supplements are often recommended — either as a preventive measure or to address specific issues. They’re especially useful for people who struggle to meet their fiber needs through food alone.
As with protein, ideally you’d meet your fiber requirements through whole foods: legumes, vegetables, fruits, and whole grains. In addition to fiber, these foods offer valuable micronutrients, vitamins, and polyphenols that support gut microbiota and overall health.
However, realistically, financial constraints, fast-paced lifestyles, and personal preferences make it difficult to consistently consume adequate amounts. That’s exactly where fiber supplements can help, providing a practical solution.
In terms of benefits, the most well-documented effect of sufficient fiber intake is improved bowel regularity. This means more consistent bowel movements and better quality of life. Different types of fiber affect digestion and gut comfort in different ways.
For example, a meta-analysis that examined the use of fiber supplements in people with constipation concluded that some types were more effective than others — with psyllium standing out for its consistent effectiveness.

Fiber as an Ally in Weight Management and General Health

Fiber is also linked to weight management and improved body composition — two factors that significantly impact overall health. Part of these benefits comes from fiber’s ability to increase satiety, making you feel fuller for longer, which helps regulate calorie intake. Additionally, it contributes to better blood sugar control, which is especially important for the prevention of type 2 diabetes.
As with bowel regularity, the type of fiber you consume matters here too. Not all fibers provide the same effects, so it’s important to choose the type that fits your body’s needs and tolerances.
Overall, fiber offers a surprisingly wide range of potential benefits: it improves cardiovascular risk markers, can help regulate blood pressure, and provides support to specific population groups — such as the elderly and individuals with obesity.
Although excessive intake or the wrong type of fiber can cause digestive discomfort for some people, fiber supplements are generally affordable and can be a practical solution when diet alone falls short.

Omega-3: The Fatty Acids You Shouldn’t Ignore

Omega-3 fatty acids originate from microalgae that live in freshwater and marine environments, either floating in the water or settled on sediments. Fish consume these algae — or smaller fish that have eaten them — and thus accumulate omega-3s in their bodies over time. When you take a fish oil supplement, you’re essentially consuming the stored omega-3s derived from algae. Of course, you can skip the fish entirely and take a direct omega-3 supplement from microalgae.
These fatty acids contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are essential fatty acids, meaning the body cannot produce them on its own and must obtain them through diet. EPA and DHA are found almost exclusively in marine-based omega-3s. So if you don’t eat fish or algae, you’re likely not getting enough of these critical fatty acids.
Is that a problem? Yes, in many cases it is. Low EPA/DHA levels are quite common, especially in people living far from the sea or with limited access to fresh seafood. While you can also get omega-3s from fortified foods, flaxseed, or chia seeds, these plant sources mainly contain ALA (alpha-linolenic acid). And while the body can convert ALA to EPA and DHA, this process is highly inefficient and yields very small amounts.
From a practical standpoint, research consistently shows that taking omega-3 supplements raises EPA and DHA levels in the body — although this may take a few weeks or months depending on the dose. From a health perspective, I personally take a conservative approach and emphasize the importance of meeting daily needs for essential fatty acids. Omega-3s — specifically EPA and DHA — have been linked to cognitive benefits such as improved memory and learning, and there is evidence they may help protect against neurodegeneration.
Another well-supported benefit is reduced inflammation. An umbrella meta-analysis showed that omega-3 supplementation reduces inflammatory markers like CRP, IL-6, and TNF-α. Additionally, studies show that omega-3s reduce the risk of metabolic syndrome (MetS), which is a cluster of risk factors for metabolic diseases.
When it comes to cardiovascular health, the evidence is more mixed. Research shows conflicting results, especially regarding specific types of heart-related events. For example, omega-3s appear to lower the risk of heart attacks, but their effectiveness depends on the supplement type and the individual’s medical history. In people who have already had a heart attack, caution is advised, as some studies suggest a possible increased risk of stroke or atrial fibrillation.
For safety, a daily intake of 0.8 to 1.2 grams of combined EPA and DHA seems to provide the benefits without significantly increasing side effects. These may include an unpleasant aftertaste or, at high doses, increased bleeding risk.
In short, meeting your EPA and DHA needs — without going overboard — appears to offer more advantages than drawbacks.

Creatine: Not Just for Performance, But Also for Health

Creatine is widely known for its role in enhancing athletic performance. However, its benefits aren’t limited to the gym. Mechanistically, this makes perfect sense: creatine boosts cellular energy pathways and supports recovery, which can translate into broader health benefits.
For example, improving cellular energy can better support muscle function, brain health, and the recovery process — especially in older adults or individuals with health conditions related to reduced muscle function.
One of the most remarkable benefits of creatine is its ability to help maintain lean muscle mass. While this effect is more pronounced when combined with resistance training or physical activity, even more sedentary individuals — especially the elderly — seem to benefit significantly from creatine supplementation.
A meta-analysis by Forbes et al. examined the effects of creatine and found increases in lean muscle mass, as well as a positive impact on preserving it during aging. In an updated 2024 review, Forbes and Candow incorporated newer studies and confirmed these findings. Specifically, they found that creatine, when combined with resistance training, leads to increased muscle mass. The newer review also highlighted possible benefits to bone geometry — which may reduce fracture risk.

Effect of creatine supplementation on lean tissue

Creatine and the Brain: Enhancing Memory and Cognitive Function

Creatine’s cognitive benefits are quite strong, even in healthy adults. Studies show it may improve memory, and older individuals appear to respond even better to supplementation.
Specifically, a meta-analysis examining creatine’s effects on memory in healthy adults found that supplementation is associated with improved memory performance. Another meta-analysis also showed positive results not only for memory but for attention span as well, although the impact on more complex functions — such as executive function — was less impressive.
There is also evidence that creatine may benefit other areas such as bone health and the prevention of neurodegenerative conditions, but for now, the two strongest and best-documented areas are:

• the maintenance of lean muscle mass
• the support of cognitive function and memory

Both of these benefits are particularly important as we age.

Multivitamins and Individual Vitamins/Minerals: When Do They Make Sense?

The basic idea here is simple: vitamin and mineral supplements are helpful when your intake through diet or lifestyle is inadequate. They’re not “magic pills,” and you certainly don’t need to take high doses “just in case” — quite the opposite, as excessive intake can lead to side effects and health issues.
However, if a deficiency is confirmed or likely, reaching sufficient levels is beneficial. This is especially true for vitamins and minerals involved in key bodily functions — such as vitamin D, iron, or magnesium — where deficiencies can affect energy, mood, or immune function.
So, the sensible use of micronutrient supplements isn’t about “preventing everything at all costs,” but rather “correcting what truly needs to be corrected.”

Magnesium: An Underrated but Essential Mineral

Magnesium is essential for over 300 bodily processes — from muscle and nervous system function to bone health and energy production. A clear example of its importance is its role as a co-factor in vitamin D metabolism. In other words, if you’re taking vitamin D but have low magnesium levels, its absorption might be less effective.
This alone highlights how interconnected vitamins and minerals are in the body — and why it’s so important to try to meet your needs through variety and whole foods.
That said, magnesium supplementation can support various areas of health — from bone strengthening to reducing inflammation markers. Especially if your diet lacks magnesium-rich foods — like nuts, dark leafy greens, or legumes — a good supplement can be helpful.
Magnesium intake is generally safe, but in excessive amounts it can cause diarrhea and gastrointestinal discomfort (which isn’t surprising, as one form of magnesium is used in over-the-counter laxatives). That’s why it’s best to take it in moderation — enough to gain the benefits without unwanted side effects.

Vitamin D: Not a Miracle Cure, but Definitely Useful

Vitamin D is particularly interesting because its levels are affected by both diet and sun exposure. Limited sun exposure can lead to low levels, which is more common in people living above latitudes 35–37 (north or south of the equator), or in those who spend many hours indoors or have limited skin exposure to sunlight.
Considering the interaction between vitamin D, sunlight, and other factors like magnesium, it becomes clear that many elements influence its adequacy. While there’s often hope that vitamin D can help prevent or treat chronic conditions, research doesn’t yet clearly support this.
The most consistent finding is that supplementing with vitamin D helps prevent or correct deficiency — and that’s already significant. After all, its deficiency can lead to health problems, especially related to bone health, such as increased risk of osteoporosis or fractures.
This doesn’t mean vitamin D doesn’t have other potential uses. For example, co-supplementing it with whey protein may support lean mass retention in older, more vulnerable adults. Still, the clearest benefits remain where expected: bone health.
In summary, extra vitamin D is unlikely to deliver miraculous results, but it can play a key role in preventing the effects of a common and underestimated deficiency.

Multivitamins: A Foundational Supplement, Not a Miracle

As we’ve seen in the previous examples of individual vitamins and minerals, there are many cases where intake is insufficient. A high-quality multivitamin can cover these potential nutritional gaps in a simple and practical way.
Multivitamins are not a “magic pill” for health, but a tool — a safety net to ensure you meet your basic needs when your diet alone isn’t enough. They are not meant to treat diseases but can contribute to the prevention of deficiencies, which become more common with age. They are also especially useful for individuals with dietary restrictions — such as vegetarians and vegans — who may struggle to get adequate amounts of certain nutrients.
In short, multivitamins don’t give you “extra” benefits, but they make sure you’re not missing anything essential.
Finally, when it comes to vitamin and mineral supplements, the form of the ingredient matters. As we saw with magnesium and vitamin D, bioavailability — that is, the body’s ability to absorb and utilize the nutrient — can vary significantly. Unlike food, supplements do not contain natural compounds that work synergistically. So at the very least, choose high-quality products and well-absorbed forms.

High-Quality vs. Lower-Quality Forms of Micronutrients

• Calcium
  • Better form: Citrate
  • Lower-quality form: Carbonate
  • Note: Both forms can be useful, but carbonate requires food for proper absorption.
• Iron
  

• Καλύτερη μορφή: Δισθενής (Ferrous)
  
• Χαμηλότερης ποιότητας μορφή: Τρισθενής (Ferric)
  
• Σημείωση: Ο δισθενής σίδηρος απορροφάται πιο εύκολα από τον οργανισμό.
  
• Μαγνήσιο
  
  • Magnesium
    • Better form: Chelated forms (e.g., magnesium glycinate or citrate)
    • Lower-quality form: Magnesium oxide
    • Note: Chelated forms are gentler on the stomach and have better absorption.
  • Vitamin D
    • Better form: D3 (cholecalciferol)
    • Lower-quality form: D2 (ergocalciferol)
    • Note: Vitamin D3 appears to be more effective at raising blood levels of the vitamin.
  • Zinc
    • Better form: Chelated forms (e.g., zinc citrate or gluconate)
    • Lower-quality form: Zinc oxide or sulfate
    • Note: As with other minerals, chelated forms offer better absorption.

  Summary: Supplements That Make Sense, Not Excess

  The key message of this article is clear: the goal is not to seek “super” benefits from supplements, but to avoid insufficient or inadequate intake of essential nutrients.
  Whole, unprocessed foods remain the best foundation for proper nutrition — and as obvious as that sounds, it’s important to keep it top of mind. That said, if your daily diet consistently falls short, or if you believe a supplement like creatine could give you a little extra energy or support, then yes — supplements can have a meaningful role.
  The logic is simple: use them in moderation, with the goal of complementing — not replacing — your diet. And at the same time, continue to gradually improve the overall quality of what you eat.