Hi reader,
After years of working with patients on their wellness journeys, one of the most common questions I get is: “Which supplements should I take?” The answer isn’t simple—it depends on your individual health needs, lab results, and lifestyle. But there are certain supplements that have strong evidence supporting their use for specific conditions.
Today, I’m going to share my honest, evidence-based assessment of ten common supplements. I’ll tell you which ones are worth considering, which are overhyped, and when they might be appropriate for your health goals.
At The Gajer Practice, we only carry supplements that meet our rigorous standards: pharmaceutical-grade Pure Encapsulations products (which undergo extensive third-party testing) and custom compounds we create through certified compounding pharmacies. This allows me to recommend supplements with confidence, knowing my patients are getting exactly what’s on the label.
My Supplement Ratings
Here’s my honest assessment of ten common supplements, graded on effectiveness, safety, and the importance of choosing high-quality brands:
1. Omega-3 Fish Oil: Grade A
The Evidence: Robust research supports omega-3s for cardiovascular health, reducing triglycerides, supporting brain function, and reducing inflammation. Studies show benefits for heart disease prevention, mood disorders, and cognitive health.
Who should take it: Almost everyone can benefit, especially those with cardiovascular risk factors, inflammatory conditions, or limited fatty fish intake.
Typical dose: 1,000-2,000mg combined EPA/DHA daily
Worth it? Absolutely. One of the most evidence-backed supplements available.
2. Vitamin D3: Grade A
The Evidence: Vitamin D deficiency affects an estimated 40% of Americans. Strong evidence supports its role in bone health, immune function, mood regulation, and disease prevention. Deficiency is linked to increased risk of osteoporosis, autoimmune conditions, and depression.
Who should take it: Most people, especially those living in northern climates, with limited sun exposure, darker skin tones, or indoor lifestyles. I test all my patients’ levels.
Typical dose: 2,000-5,000 IU daily (based on blood levels)
Worth it? Yes. This is one supplement most people genuinely need.
3. Magnesium: Grade A-
The Evidence: Involved in over 300 enzymatic reactions. Good evidence for improving sleep quality, reducing muscle cramps, supporting cardiovascular health, and helping with migraine prevention. Most Americans don’t get enough from diet alone.
Who should take it: Those with muscle cramps, sleep issues, migraines, or high stress. Also beneficial for cardiovascular health and blood sugar regulation.
Typical dose: 300-400mg daily (in absorbable forms like glycinate or citrate)
Worth it? Yes, especially for sleep and muscle issues. The form you choose matters significantly for absorption.
4. Probiotics: Grade B+
The Evidence: Good evidence for specific conditions including IBS, antibiotic-associated diarrhea, and certain inflammatory bowel conditions. Evidence for general “gut health” is more mixed. Strain-specific benefits matter.
Who should take it: Those with digestive issues, after antibiotic use, or with specific conditions like IBS. Not necessarily needed for general health maintenance.
Typical dose: 10-50 billion CFU daily (condition-dependent)
Worth it? Yes for specific conditions, questionable as a daily general supplement for healthy individuals. Most helpful if you do a gut microbiome test such as GI-MAP to determine your specific needs.
5. Methylated B-Complex: Grade A-
The Evidence: B vitamins are crucial for energy production, nervous system function, and methylation pathways. Strong evidence for supporting energy, mood, and cardiovascular health. Many people have genetic variations (like MTHFR) that require methylated forms.
Who should take it: Those with fatigue, certain genetic variations, vegetarians/vegans, older adults, or those on medications that deplete B vitamins.
Typical dose: One balanced B-complex daily
Worth it? Yes, especially if you have energy issues or genetic variations affecting B vitamin metabolism.
6. Turmeric/Curcumin: Grade B
The Evidence: Moderate evidence for anti-inflammatory effects, particularly for arthritis and joint pain. Some promising research for metabolic health and cognitive function, but studies are mixed.
Who should take it: Those with inflammatory conditions, joint pain, or arthritis. May help with metabolic syndrome.
Typical dose: 500-1,000mg curcumin daily (in enhanced absorption forms)
Worth it? Maybe. Benefits are real but modest for most people. Better options may exist for specific conditions.
7. Multivitamins: Grade C+
The Evidence: Mixed and disappointing. Large studies show little benefit for disease prevention in well-nourished populations. May help fill gaps in poor diets, but can’t replace whole foods.
Who should take it: Those with restricted diets, certain medical conditions, or documented multiple deficiencies. Not necessary for most people eating varied diets.
Typical dose: One daily
Worth it? Questionable for most people. I prefer targeting specific deficiencies based on labs rather than blanket supplementation.
8. Collagen: Grade B-
The Evidence: Emerging evidence for skin elasticity and hydration, some support for joint health. The research is growing but still limited. Mechanism of action is debated—does it work as collagen or just as amino acids?
Who should take it: Those focused on skin aging, joint support, or gut healing. May be beneficial but isn’t essential.
Typical dose: 10-20g daily
Worth it? Possibly, especially for skin and joint concerns. The evidence is promising but not yet definitive.
9. CoQ10: Grade A-
The Evidence: Strong evidence for heart health, particularly in heart failure. Essential supplementation for those on statin medications (which deplete CoQ10). Good support for mitochondrial function and energy production.
Who should take it: Anyone on statins, those with heart conditions, people with fatigue or mitochondrial dysfunction, and adults over 40 (natural production decreases with age).
Typical dose: 100-300mg daily
Worth it? Absolutely for statin users and those with heart conditions. Beneficial for many others as well.
10. Ashwagandha: Grade B-
The Evidence: Moderate evidence for reducing stress and anxiety, improving cortisol patterns, and supporting thyroid function. Some studies show benefits for athletic performance and testosterone in men.
Who should take it: Those with chronic stress, anxiety, or adrenal dysfunction. May help with sleep and resilience.
Typical dose: 300-600mg standardized extract daily
Worth it? Yes for stress management, but not a cure-all. Works best as part of comprehensive stress reduction approach.
SIDEBAR: Why Quality Matters
The supplement industry has a dirty secret: Studies show many products contain only a fraction of their claimed ingredients—or none at all. A 2015 investigation found that only 21% of store-brand supplements actually contained what was listed on their labels.
At The Gajer Practice, we only carry two types of supplements:
- Pure Encapsulations – Pharmaceutical-grade products with:
- Third-party testing by independent labs
- GMP (Good Manufacturing Practices) certification
- No fillers, additives, or artificial ingredients
- Transparent ingredient sourcing
- Bioavailable forms that your body can actually absorb
- Custom compounded supplements – Created through certified compounding pharmacies when patients need specific combinations or doses not commercially available.
What makes quality supplements different?
- They contain what the label claims (verified by testing)
- They use absorbable forms (e.g., methylated B vitamins, not synthetic)
- They’re free from contaminants (heavy metals, pesticides, microbes)
- They dissolve properly and deliver nutrients effectively
The bottom line: A $50 quality supplement that works is infinitely better than a $15 one that doesn’t. When you invest in your health, invest in products that deliver results.
The Bottom Line
Not all supplements are created equal—neither in quality nor in evidence. My approach at The Gajer Practice is straightforward:
Evidence first: I only recommend supplements with solid research supporting their use for specific conditions. Trendy doesn’t mean effective.
Test, don’t guess: Lab testing identifies your actual deficiencies. Why take something you don’t need?
Quality matters: We carry only Pure Encapsulations and custom compounds because quality dramatically affects whether a supplement works.
Less is more: Three targeted, high-quality supplements that address your specific needs beat ten random ones that do nothing.
Before starting any supplement regimen:
- Get appropriate lab testing to identify actual deficiencies
- Work with a knowledgeable practitioner who understands both evidence and quality
- Start with diet and lifestyle—supplements supplement, they don’t replace healthy living
- Choose pharmaceutical-grade products when you do supplement
- Re-test periodically to ensure supplements are working
Remember: the most expensive supplement is the one that doesn’t work. Invest in quality, demand evidence, and work with a provider who takes the time to understand your individual needs.
Dr. Gajer
The Gajer Practice
