16 Supplements That Actually Work

16 Supplements That Actually Work


Creatine Monohydrate is a cost effective supplement that improves cognition and is a safe workout booster for men and women. According to bodybuilding.com, Creatine Monohydrate is a “physiological sports ergogenic and also a nutritional sports ergogenic.” Purchase this supplement at bodybuilding.com, Vitamin Shoppe or GNC.

Creatine Monohydrate


Creatine Monohydrate is a cost effective supplement that improves cognition and is a safe workout booster for men and women. According to bodybuilding.com, Creatine Monohydrate is a “physiological sports ergogenic and also a nutritional sports ergogenic.” Purchase this supplement at bodybuilding.com, Vitamin Shoppe or GNC.

Fish Oil/Omega 3

Photo Modified: Flickr / Joy Weinberg / CC BY 4.0

Omega -3 Fatty Acids are commonly found in Fish Oil. They have been known to help fight cancer symptoms and have incredible anti-aging effects on the brain’s structure and functionality. This supplement has also been known to help prevent Alzheimer’s disease. “According to the 2012 National Health Interview Survey, which included a comprehensive survey on the use of complementary health approaches in the United States, fish oil supplements are the nonvitamin/nonmineral natural product most commonly taken by both adults and children” (NIH).

Whey Protein


For those of you who are unaware, “whey protein… the liquid part of milk that separates during cheese production,” according to Authority Nutrition. As they explain, taking whey protein is an easy way to add 25-50 grams of protein on top of your daily intake. That said, whey protein is commonly used by bodybuilders or people lacking protein in their diet. Tip: There are three types of whey protein to choose from, Concentrate, Isolate and Hydrolysate. Make sure you ask the store associate to explain and help you choose the best one for you.


Photo Modified: Flickr / Okko Pyykkö / CC BY 4.0

Drinking coffee before a workout has been proven to help boost performance. But the reality is, it’s not the coffee that is giving us the energy boost, it’s the caffeine. Caffeine supplements help increase stamina, decrease muscle pain, and boost physical endurance and mental alertness. Also, according to the HPRC, “Caffeine in moderate doses up to 200 mg has improved cognitive performance in rested, sleep-deprived, and fatigued individuals.”



Melatonin helps those who suffer from insomnia and promote healthy sleep patterns for those who don’t. According to Life Extension, new studies have shown that melatonin’s multifaceted effects may improve treatment outcomes in cancer patients and extend their lives. They also explain, melatonin guards the “nervous system against degenerative diseases—such as Alzheimer’s disease and stroke—and preventing debilitating migraines.”


Photo Modified: Flickr / mrdonduck / CC BY 4.0

Carnitine is a popular fat-loss supplement that also helps enhance muscle growth. Dr. Julian Whitaker  explains, L-carnitine supplements improve angina, heart function and exercise tolerance in patients with coronary artery disease and heart failure. He also explains, if you are willing to exercise regularly, carnitine can help improve your metabolism and enhance exercise endurance.

Green Tea


Green Tea supplements (extract) offer a convenient way to get the benefits of green tea in a pill form. They are proven to enhance weight-loss, protect against arthritis, improve cardiovascular health, enhance physical performance, improve brain function and lower your risk of Alzheimer’s disease and type II diabetes.



Ginkgo biloba began as a common treatment in Chinese medicine, now it is among the top-selling herbal supplements in the U.S. According to WebMD, “Several ginkgo studies have shown that it can help with memory problems caused by dementia or Alzheimer’s disease. It seems to help prevent the progression of dementia symptoms, especially if the dementia is thought to be the result of atherosclerotic vascular disease.” They also explain, there is good evidence ginkgo may help with leg pain, PMS symptoms, ADHD, depression and multiple sclerosis.



Glutamine is an amino acid found in your muscles, and this supplement is commonly used by body builders. According to bodybuilding.com, “studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.” It also helps boost your immune system, maintain cell hydration and speed up recovery. Tip: Take Glutamine before working out to decrease muscle fatigue.



It’s almost impossible to consume all of the nutrients your body needs on a daily basis. That’s why multivitamin supplements are extremely important. It’s a healthy way to consume the nutrients and reap the benefits of whole foods. WebMD explains, “Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions.”


Photo Modified: Wikimedia Commons / Ragesoss / CC BY-SA 4.0

Calcium is one of the minerals most often lacking in Americans' diets” (WebMD). Take calcium supplements to build strong bones and ensure the proper function of your heart, muscles and nerves. Studies also suggest that calcium may help protect against cancer, diabetes and high blood pressure, according to the Mayo Clinic.

Vitamin D

If you’re not consuming enough vitamin D daily, it is important to consider adding the supplement to your daily regime. Vitamin D helps boost your immune system, while also helping weak bones, high blood pressure, high cholesterol, obesity, asthma and diabetes.



Theanine is commonly found in green and black tea. It helps relax the mind, improve sleep, reduce stress and boost concentration. According to Berkeley Wellness, “in a Japanese study in the Journal of Physiological Anthropology, college students who took L-theanine experienced less anxiety and had smaller increases in blood pressure when under psychological or physical stress than when they took a placebo.”



Rhodiola is a spectacular herb that provides numerous benefits. It decreases stress, fights fatigue, improves energy and helps with memory loss while also increasing levels of neurotransmitters serotonin. According to herbwisdom.com, “studies using proofreading tests have demonstrated that Rhodiola rosea enhances memorization and concentration ability over prolonged periods. It increases the bioelectrical activity of the brain which improves memory and brain energy.”

Magnesium Threonate


Magnesium Threonate supports restorative sleep, and promotes good cognitive and neurological health. According to Suzy Cohen, the clinical applications for magnesium include healthy levels in the central nervous system and healthy synapse function and number. This supplement also helps boost your mood and manage stress.



Probiotics are “good” bacteria that help keep your stomach healthy. If you suffer from digestion issues, doctors usually suggest probiotic supplements to help balance the good and bad bacteria in your body. They also help with allergies, mental health illnesses, neurological disorders, oral health and skin conditions.