- Most nutritional supplements are just marketing hype.
- Some supplements, however, are backed by multiple research studies. You’ll learn about 15 with solid efficacy/safety evidence below.
- You’ll also find out which ones, specifically, may help with these health challenges: Energy / Focus, Gut Health, Immunity, Pain / Inflammation, Fat Loss / Lean Muscle Gain, Relaxation / Anxiety
Do nutritional supplements work?
While it’s true that most dietary supplements are complete junk that don’t do much of anything, saying all supplements have no benefit is just plain absurd.
Because there are a handful of health and wellness supplements that have very promising health benefits.
In this article, you’ll learn about 15 of the best supplements that help address some of the most common health challenges (losing weight, easing digestive issues, increasing energy, boosting immunity, alleviating pain, and decreasing anxiety).
Each of the supplements you will learn about has multiple peer-reviewed, placebo-controlled research that support its efficacy and safety.
I’m confident you’ll find something in here that can help you.
Click the links below to jump around or scroll down to get started.
Pain / Inflammation
Muscle Gain / Weight Loss
Stress / Anxiety / Sleep
The Best Supplements for Energy / Focus
There’s no shortage of supplements touted for their ability to help you improve energy and focus.
Unfortunately, most don’t work.
Here are three that do:
Rhodiola rosea is an herb that’s native to the arctic regions of Europe, Asia, and Alaska. It has a long history of use as a medicinal plant in Iceland, Sweden, France, Russia, and Greece.
Rhodiola is a popular adaptogen, a class of plants can help your body combat physical, chemical or biological stressors.
It’s most researched benefits are as-follows:
|1. Reduce Fatigue|
2. Improve Cognition
Preliminary evidence has also looked at neuroprotection and lowering symptoms of depression, among other possible benefits (although more research is needed on these).
Is Rhodiola Safe?
Rhodiola is generally recognized as safe but might cause dizziness, dry mouth, or excessive saliva production for some people. Here are some other information safety considerations:
- Pregnancy and breast-feeding: There isn’t enough reliable information about the safety of taking Rhodiola if you are pregnant or breast feeding. Stay on the safe side and avoid use.
- Autoimmune diseases: Rhodiola might simulate the immune system, which may impact people with autoimmune conditions such as multiple sclerosis (MS), rheumatoid arthritis (RA), and others.
- Diabetes: Rhodiola might reduce blood sugar levels, so should be used with caution in patients taking insulin or other diabetes medications.
- Low blood pressure: Rhodiola might lower blood pressure, so should be used with caution in patients taking blood pressure meds.
If you’re on any medications or have pre-existing conditions, talk to your doctor before taking any nutritional supplement.
Ginkgo biloba is one of the oldest living tree species. Most ginkgo supplements are made with extract prepared from its fan-shaped leaves.
The most helpful components of ginkgo are believed to be flavonoids, which have powerful antioxidant qualities, and terpenoids, which help improve circulation by dilating blood vessels.
These are the biggest benefits of taking a ginkgo supplement, based on the body of evidence available today:
|1. Reduce cognitive decline (particularly in people who have dementia). |
2. Improve short term memory.*
*Note: Ginkgo’s effect on memory enhancement has had conflicting results. While some evidence suggests that ginkgo extract might modestly improve memory in healthy adults, most studies indicate that ginkgo doesn’t improve memory, attention or brain function.
Is Ginkgo Biloba Safe?
When used orally in moderate amounts, ginkgo appears to be safe for most healthy adults. Here are some important safety considerations when taking this supplement though:
- In certain people, ginkgo can cause headaches, dizziness, heart palpitations, upset stomach, constipation, and allergic skin reactions.
- If you are epileptic or prone to seizures, avoid ginkgo.
- If you are older, have a bleeding disorder or are pregnant, don’t take ginkgo because it might increase your risk of bleeding.
- Ginkgo might interfere with the management of diabetes.
- Don’t eat raw or roasted ginkgo seeds, which can be poisonous.
- Possible interactions include: Alprazolam (Xanax), Anticoagulants and anti-platelet drugs, herbs and supplements, Anticonvulsants, Antidepressants, Certain statins, Diabetes drugs, Ibuprofen
The herbal remedies collectively referred to as “ginseng” are derived from the roots of several different plants. One of the most commonly used and researched of the ginseng plants is Panax ginseng, also called Asian or Korean ginseng.
The main active components of Panax ginseng are ginsenosides, which have been shown to have a variety of beneficial effects, including anti-inflammatory, antioxidant, and anticancer effects.
Results of clinical research studies demonstrate that Panax ginseng may improve psychologic function, immune function, and conditions associated with diabetes.
|1. Improve cognition and focus.|
2. Reduce blood sugar.
3. Boost happiness and well being.
Is Ginseng Safe?
- Overall, Panax ginseng appears to be well tolerated, although caution is advised about combining it with some pharmaceuticals, such as warfarin, oral hypoglycemic agents, insulin, and phenelzine.
- Because ginseng may affect blood sugar levels, people taking drugs for diabetes should not use ginseng without talking to their doctor first. Ginseng can interact with warfarin and with some medicines for depression. Do not take ginseng without consulting your doctor if you take any medications. Caffeine may amplify ginseng’s stimulant effects.
- Given the lack of evidence about its safety, ginseng is not recommended for children or for women who are pregnant or breastfeeding.
The Best Supplements for Gut Health
GI issues plague so many of us these days (your humble author included).
Here are some supplements that can offer relief:
I wrote about probiotics in my article Do Probiotics Work? Here’s What Science Really Says.
Here are the biggest takeaways from that piece:
- Many foods claiming probiotic content don’t contain enough for health benefit.
- Eating fermented foods is good … but not the same as taking probiotics.
- More strains doesn’t always means better. What’s more important is finding a product/strain that has been studied to treat the health condition you’re looking to improve.
- Talk to your doctor (preferably a gastroenterologist) about which probiotics you should be taking for specific health conditions.
- Diet and lifestyle are still the most important determining factors of gut microbial composition.
With that in mind, here are some strains that do appear to work for GI health:
|1. L. acidophilus produces a number of powerful antimicrobial compounds in the gut that can inhibit the growth and toxin producing capabilities of some 23 known disease-causing pathogens. |
2. Bifidobacteria consume old fecal matter, have the ability to remove cancer-forming enzymes, and protect against the formation of liver, colon, and mammary gland tumors.
3. L. salivarius helps digest foods for a healthy intestinal tract and makes vital nutrients more assimilable.
4. L. plantarum has the ability to eliminate thousands of species of pathogenic bacteria (such as E. coli).
5. B. coagulans appears to help alleviate abdominal pain and diarrhea in IBS patients, decrease gas, and improve bowel movements.
Are Probiotics Safe?
That’s why’s it’s so important to make sure the strain(s) you’re taking have been studied for safety and efficacy in peer-reviewed, placebo-controlled clinical trials.
Personally, I take two capsules of Pure Food DIGEST (Digestive Enzymes + Probiotics + Prebiotics) every day–one capsule with breakfast and one with dinner–and it has made a huge difference in how I feel.
Turmeric is a spice that’s a member of the ginger family. It’s commonly used in several types of Asian cuisine. Turmeric roots contains a yellow-colored compound called curcumin that has some pretty impressive health properties.
In addition to the digestive benefits below, there is strong evidence that shows turmeric is high in anti-oxidants, which help protect your cells from damage and can help reduce inflammation, pain, anxiety and even symptoms of depression.
|1. Relieve IBS|
2. Aid digestion
3. Ease heartburn
4. Reduce gas and bloating
Is Turmeric Safe?
According to JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight.
Despite this well-established safety profile, some negative side effects have been reported. A small percentage of people in several clinical studies reported nausea and diarrhea.
Dietary fiber is a plant-derived nutrient that can’t be digested by your body. This is a good thing because fiber helps move material through your digestive system.
Problem is, most Americans still aren’t getting enough of it from their diet, especially if you follow a low carb or ketogenic diets.
The recommended daily intake of fiber is at least 25-30 grams. Most people get around 15.
A 2019 meta analysis of studies and clinical trials conducted over nearly 40 years showed that the health benefits of eating at least 25g or more of dietary fiber a day included:
|1. Lower your risk of heart disease, stroke, diabetes, many types of cancers.|
2. Improve digestive health.
3. Live longer.
If you’re struggling to get enough fiber from whole foods in your diet, then a supplement containing a little extra fiber may help. In rare cases, eating more fiber can lead to side effects. Here are some specific examples:
Is Fiber Safe?
- Fiber supplements may decrease the absorption of some medications. Therefore, you should not take supplements within 2 hours of taking other medications.
- When using fiber supplements or increasing dietary fiber intake, you should gradually increase your intake over a few weeks to avoid or reduce adverse effects such as intestinal flatulence, bloating, diarrhea, and cramping.
- If you have a preexisting medical conditions, and especially one in which you need to restrict fluid intake (e.g., renal dysfunction or congestive heart failure), or if you’re currently taking any medications you should discuss the use of fiber supplements with your primary health care provider.
- If you have intestinal ulcerations, stenosis, or disabling adhesions you should avo