Best supplements

The best approach is to cover foundational nutrition first, choose supplements based on your needs and budget, and consider creatine monohydrate for strength and muscle growth.

• Foundational supplements: A broad foundation can include vitamins and minerals, probiotics and prebiotics, digestive enzymes, and adaptogens. When supplement spending isn’t practical, focus on food patterns that support nutrition. 1 2
• Specific needs: After foundational needs, single-ingredient supplements can be considered for particular goals such as sleep or focus. 3
• Creatine monohydrate: It has strong evidence for supporting strength, exercise performance, and lean mass. Five grams daily is a common starting point, but dose can be adjusted for body size; consistent use matters more than timing, which is flexible. 4