what suppliments should 24 year old guys should take'

For a healthy 24-year-old man, supplements are optional—not a substitute for good sleep, exercise, and nutrition. If considering supplements, these are the options and amounts discussed:

• Fish oil: About 1,000 mg of EPA daily is a general recommendation, especially if you don’t regularly eat fatty fish; check the label for the EPA amount. 1
• Vitamin D: A general range offered is 1,000–2,000 IU daily, with dosing ideally guided by a blood test. 2
• Magnesium: It was ranked after fish oil as a common consideration, but no general dose was specified. 3
• Tongkat Ali: A clinician gave a broad range of 300–1,200 mg daily; Huberman described taking 400 mg early in the day. 4
• Creatine: Creatine monohydrate may support training performance and has also been discussed for cognitive performance. Five grams daily is a common amount for people under about 185 pounds; larger people may use around 10 grams. 5

Prioritize the fundamentals first: sleep, exercise, and nutrition have a greater effect on health than any one supplement. 6