Clear the Counter: 4 Research-Backed Supplements I Actually Use
Spring cleaning isn’t just for cupboards and kids’ wardrobes, it’s also for your supplement shelf. If you have half-used bottles that expired sometime last decade, you’re definitely not alone. Supplements are meant to be supplementary; they do not replace food, movement, sleep, or the basics, but a small handful with solid research behind them earn a place in my routine. Here are the four I personally take and why they have stayed.
- Vitamin D (once a week)
Why I take it: Vitamin D is often called the “sunshine vitamin,” yet the conversion from UVB exposure to the active form in your body is a complex, multi-step pathway. There are roughly nine steps from sunlight hitting your skin to making a usable hormone, and genetics can influence how efficiently you absorb, process, and activate it. I have mutations in two parts of this pathway (confirmed through DNA testing), which means I supplement to keep my levels in range rather than relying on sunlight alone.
The research: Low Vitamin D status has been linked with osteoporosis, depression, cardiovascular disease, and a less responsive immune system. It plays a vital role in activating T-cells, which are the cells that identify and fight viruses and bacteria, so adequate Vitamin D helps your immune “switch-on” signal get through.
The caution: Vitamin D is fat-soluble, which means it can accumulate if you take more than you need, unlike water-soluble vitamins that you simply excrete. This is why I recommend starting with a blood test and dosing to your results, exactly in line with my first Calm(ish) Edit to get your bloods done before adding supplements.
- Fish Oil (Omega-3s / EPA and DHA)
Why I take it: Fish oil is not a fad; it is one of the most studied supplements and it consistently shows benefits across heart, brain, and inflammation pathways. I take it because EPA and DHA support the areas I care about most: cardiovascular health, cognitive function, and keeping chronic inflammation in check.
The research-backed benefits: Omega-3s can lower triglycerides and generally support cardiovascular function, while DHA is literally a structural building block of the brain. Higher intake has been linked to improved cognitive performance and more stable mood regulation, and omega-3s are also known to dampen the persistent “low fire” of inflammation that underpins issues from arthritis to heart disease.
The caution: Fish oil has a natural blood-thinning effect, so it is important to tell your doctors and practitioners before you begin supplementing especially if you take blood thinners already. Before some procedures - for example, I needed to stop mine before a colonoscopy - you may be asked to pause it for up to two weeks.
- Magnesium
Why I take it: Magnesium is one of those quiet operators that keeps the whole system running, with roles in over 300 biochemical reactions. It is involved in energy production, calming the nervous system, relaxing muscles, and supporting healthy signalling between nerves, and modern life - think stress, diet gaps, and certain medications - can reduce your levels.
The research-backed benefits: For sleep and relaxation, magnesium helps regulate melatonin and settles an overstimulated nervous system, which can translate into deeper rest. For stress and anxiety, it helps balance the brain’s “on” switch (glutamate) and “off” switch (GABA), and it takes the edge off when cortisol and adrenaline are running the show, so you feel less wired and more grounded. It also relaxes muscles to ease cramps and restless legs, supports healthy nerve signalling, and can help during PMS and perimenopause by easing mood swings, cramps, and bloating, while also playing a role in maintaining steady blood pressure and rhythm.
Forms matter: Not all forms are absorbed the same way; magnesium glycinate and citrate are generally well tolerated and better absorbed, while magnesium oxide is cheaper, less bioavailable, and more likely to upset the gut. I usually take mine at night to support relaxation and sleep, and I also make room for magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate, which is a very welcome bonus.
- Creatine
Why I take it: Creatine is often associated with bodybuilders, but it is actually one of the most researched supplements overall, and its benefits extend well beyond muscle mass. It helps your body recycle ATP, the quick-release energy molecule every cell relies on, so I think of ATP as the phone battery and creatine as the power bank that keeps it charged for both muscles and brain.
The research-backed benefits: Creatine increases energy availability in muscle cells, which supports strength, endurance, and quicker recovery after exercise. Emerging research shows promise for brain health as well, with studies pointing to improvements in memory, reductions in mental fatigue, and potential support for brain resilience as we age. There are also encouraging findings suggesting creatine can help with symptoms of depression when used alongside conventional treatment, making it a useful ally for body and brain.
Forms & dosing: Creatine monohydrate is the form with the most evidence behind it, and a daily dose of around 3–5 grams is considered sufficient for most people. There is no need for fancy blends or loading phases unless you are training at a very advanced level, so I keep it simple and consistent.
What about vitamins for Menopause, B vitamins, NAD, and amino acids?
I will cover these in a separate blog where I can explain when to use them, when to skip them, and how to think about benefits in context. I do not take a Vitamin B complex every single day; I cycle it throughout the year based on my energy, stress, and resilience levels. There is promising research around NAD+ precursors such as nicotinamide riboside (NR) or NMN because they are involved in cellular energy production and longevity pathways, and while the science is still evolving, results for ageing and brain function are encouraging even though I have not taken them myself. I also use amino acids selectively, L-theanine for calm, tyrosine for focus, and tryptophan for mood—when I need short-term support for brain fog or mental fatigue.
The Bottom Line
You do not need 15 bottles lined up on your counter to be “doing health right.” Focus on the supplements with strong research that suit your biology and lifestyle, and let the rest go. For me, that looks like Vitamin D, Fish Oil, Magnesium, and Creatine, with occasional support from B vitamins, a curious eye on NAD+ precursors, and targeted amino acids when they fit the moment. Your health is not about perfection; it is about choosing what matters, doing it with intention, and clearing the clutter so you can stay consistent.
