What I've learned about using supplements for a better life: The most important thing is to realize the risk, supplement related health issues have sent [tens of thousands of people to the hospital](https://www.nejm.org/doi/full/10.1056/NEJMsa1504267) in the USA alone! Toxins like lead have been found at unsafe levels even in seemingly harmless [supplements like fiber](https://www.consumerlab.com/reviews/psyllium-supplements/psyllium/?search=Psyllium) Then there is the matter of getting dosage right, even a pure supplement comes with risks. Consider caffeine which can be bought in pure supplement forms, where a lethal dose could accidentally be taken. Even common supplements like multivitamins could slightly increase [cancer risk.](https://pubmed.ncbi.nlm.nih.gov/34590122/) The other part of the equation is the benefit of taking supplements, there must be strong data showing a significant effect to outweigh the risks. I did an analysis by aggregating supplement scientific studies a few years back. 3812 supplement effects were included, of which only 8.7% were of a moderate or large effect size (the rest were mixed, small, or nonexistent). The true ratio of effective supplements is even lower because some of publication bias to not share failed results and that some of the effects are in the opposite direction desired making the outcome of taking them worse than not. Another chunk of beneficial effects that actually are just getting back to baseline by resolving nutritional deficiencies. What is the solution? Consulting with health professionals, they genuinely have knowledge that can reduce the risks. I also find checking reputable analyses important, [examine.com](https://examine.com) is great at gathering and summarizing the science. ## Sourcing I don't think supplements are worthwhile unless tested for quality. There are multiple third parties that lab test supplements for quality and safety. 1) [Consumerlab.com](https://consumerlab.com/) 2) [Labdoor.com](https://labdoor.com/rankings) Where to buy the supplements is also important due to fakes and questionable quality; [even major retailers were found selling problematic supplements](https://web.archive.org/web/20190822180118/https://ag.ny.gov/press-release/ag-schneiderman-asks-major-retailers-halt-sales-certain-herbal-supplements-dna-tests). For this reason I try to avoid buying at places like Amazon due to how easily third party sellers can ship fakes. Instead: 1) [Vitacost](https://www.vitacost.com/) has been selling supplements for decades and I find many of their own branded supplements to have some of the best quality and value. 2) Costco doesn't have as wide of a selection, but when they do have a supplement the prices are usually great. ## Supplements I take | Name | Reason | Source | | ----------------------------------- | ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | ----------------------------------------------------------------------------------------------------- | | Vitamin A | I have SNP [rs11645428 G;G](https://www.snpedia.com/index.php/rs11645428)which is common and [research found it reduces conversion](https://pubmed.ncbi.nlm.nih.gov/22113863/) of the form of vitamin A found in vegetables (carotenoids) to a usable form. Therefore I supplement with the version already converted (retinol) | https://www.vitacost.com/vitacost-vitamin-a | | Vitamin K | | https://www.vitacost.com/now-vitamin-k-2 | | Boron @ 9 mg/day | While not considered essential, the studies on inflammation reduction and hormone health impressed me. Produce like apples provide boron but concentration depends on nutrient density in soil. I preferred 9 mg over 12 used in many studies for long term use due to a diet that gives me some boron and to reduce risk of toxicity from too much boron. | https://www.vitacost.com/now-boron | | Magnesium @ 800 mg/day | | https://www.vitacost.com/vitacost-magnesium-ultra-300-mg-180-capsules | | Fish oil @ 4/day | | https://www.costco.com/kirkland-signature-fish-oil-1000-mg-400-softgels.product.11072245.html | | D3 @ 2000 IU/day | Benefits I found in studies only partially replicate in supplements, sun exposure is the ideal source when possible. | https://www.costco.com/kirkland-signature-extra-strength-d3-50-mcg-600-softgels.product.11467951.html | | Melatonin @ 3 mg 3 hrs before sleep | [Meta analysis of melatonin found 4 mg 3 hours to be optimal](https://pubmed.ncbi.nlm.nih.gov/38888087/) | https://www.vitacost.com/vitacost-melatonin-3-mg-plus-theanine | An area of supplementation worth considering on its own is focused on gut health: fiber, prebiotics, and probiotics.