Supplements: Which Ones Actually Work — And Which Ones Are Probably Just Expensive Urine?
The supplement industry is enormous. We are constantly told we need powders, pills and capsules for energy, hormones, fat loss, gut health, sleep, immunity, anti-ageing and performance. And yet many people spend hundreds of pounds each month on supplements they don’t really need — often without knowing:
- what they’re supposed to do,
- whether there’s actual science behind them,
- or whether they’re even appropriate for them in the first place.
The truth is:
Some supplements can be genuinely helpful. But they tend to work best when they:
- correct a deficiency,
- support a real physiological need,
- or complement a solid lifestyle.
Supplements are not magic. They supplement your lifestyle — they do not replace it.
Here we discuss:
- What you should consider before purchasing
- A reference guide for the most common supplements
- The best supplements for menopause and beyond
- What should men be taking?
Before You Buy Anything: Read This First
1. Try One New Supplement at a Time
If you start five supplements together and suddenly feel better (or worse), you have no idea which one caused the change.
Introduce one at a time and monitor:
- energy,
- sleep,
- digestion,
- recovery,
- mood,
- training performance,
- symptoms,
- and ideally blood markers where appropriate.
2. If You’re Taking Loads of Supplements… Start Again
Many people end up with cupboards full of supplements and no clue what is actually helping.
If that’s you:
- stop,
- simplify,
- focus on fundamentals,
- then reintroduce things deliberately and slowly.
3. Food, Sleep & Training Still Matter More
The best-supported “supplements” for long-term health are still:
- resistance training,
- cardiovascular fitness,
- sleep,
- protein intake,
- stress management,
- and a nutrient-dense diet.
Those things outperform most supplement stacks.
4. Red Flags in the Supplement Industry
Be cautious if products promise:
- detoxification,
- hormone balancing,
- rapid fat loss,
- metabolism boosting,
- anti-ageing miracles,
- or “scientifically proven” benefits without actual human trials.
Remember:
- testimonials are not evidence,
- animal studies are not human RCTs,
- and expensive does not automatically mean effective.
The Evidence-Based Supplement Reference Guide
Supplement | What People Hope It Will Do | Most At-Risk Groups | Plausible Biological Mechanism? | What Human RCTs Actually Suggest | Risks If Unnecessary |
Vitamin D | Immunity, mood, energy, bone health | UK population, low sun exposure, darker skin, older adults | Yes — involved in calcium regulation, immune signalling and muscle function | Strong evidence for correcting deficiency and improving bone health; mixed evidence for mood/immunity unless deficient | Toxicity possible at very high doses |
Creatine Monohydrate | Strength, muscle, recovery, cognition | Vegetarians/ vegans may have lower stores | Yes — improves rapid ATP energy availability | Very strong evidence for improved strength, lean mass and high-intensity performance | Water retention, mild GI upset |
Protein Powder | Muscle gain, recovery, appetite control | Older adults, vegans, low protein intake | Yes — provides amino acids needed for muscle protein synthesis | Effective when overall protein intake is inadequate | Usually unnecessary if protein intake already sufficient for level of activity |
Omega-3 (EPA/DHA) | Heart health, brain function, inflammation | Low oily fish intake | Yes — incorporated into cell membranes and inflammatory pathways | Moderate evidence for triglyceride reduction and cardiovascular benefit | High doses may affect bleeding risk |
Magnesium | Sleep, stress, relaxation, muscle function | Poor diet, GI disorders, older adults | Yes — involved in hundreds of enzymatic reactions | Some evidence for sleep quality and migraine reduction in deficient people | Diarrhoea/GI upset |
Vitamin B12 | Energy, cognition, nerve function | Vegans, vegetarians, older adults | Yes — essential for red blood cells and nervous system | Strong evidence for correcting deficiency symptoms | Usually low risk |
Iron | Energy, reduced fatigue, endurance | Menstruating women, heavy periods, pregnancy | Yes — essential for oxygen transport | Strong evidence if deficient; little benefit if levels normal | Iron overload can be harmful - fatigue, weakness, joint pain, brain fog, modo changes, low libido |
Calcium | Bone health | Older adults, low dairy intake, post-menopausal women | Yes — essential for bone mineralisation | Helpful when dietary intake is low | Kidney stone risk in excess |
Collagen | Joint, tendon and skin support | Ageing adults, athletes | Plausible connective tissue support | Some evidence for skin elasticity and joint discomfort | Usually low risk |
Probiotics | Gut health, bloating, immunity | After antibiotics, IBS sufferers | Plausible but highly strain-specific | Some strains help IBS and antibiotic-associated diarrhoea | Often expensive with unclear exact benefit |
Ashwagandha | Stress reduction, sleep | Not deficiency-related | May affect cortisol/stress pathways | Some small RCTs show reduced stress and improved sleep | Medication/thyroid interactions |
Turmeric/ Curcumin | Reduce inflammation and pain | Not deficiency-related | Anti-inflammatory properties | Some evidence for osteoarthritis symptom relief | GI upset possible |
Electrolytes | Hydration and performance | Heavy sweaters, endurance athletes | Yes — fluid and nerve regulation | Useful during prolonged sweating/exercise | Excess sodium unnecessary for sedentary people |
Melatonin | Sleep support | Older adults may produce less naturally | Regulates circadian rhythm | Good evidence for jet lag and some sleep disorders | Daytime drowsiness |
Multivitamins | “General health insurance” | Restrictive diets, frailty | Theoretical broad support | Usually little measurable benefit in healthy adults | Expensive and often unnecessary |
Greens Powders | “Fill nutritional gaps” | Often marketed generally | Mostly theoretical | Limited high-quality evidence | Expensive |
Soy Isoflavones | Reduce hot flushes, night sweats and other menopausal symptoms | Peri- and post-menopausal women, particularly those unable/unwilling to use HRT | Yes — soy isoflavones are phytoestrogens that can weakly bind to oestrogen receptors | Moderate evidence for modest reduction in hot flush frequency/severity in some women, though response varies considerably between individuals | Usually low risk for most people; may cause digestive upset in some individuals. People with certain hormone-sensitive medical conditions should seek medical advice first |
Commonly Used Evidence-Based Doses
These are general adult dosing ranges used in research and clinical practice — not personal medical advice. More is not always better, and some supplements are best guided by symptoms or blood tests.
Supplement | Common Evidence-Based Dose | Notes |
Vitamin D | 1,000–2,000 IU (25–50 mcg) daily | UK guidance often recommends 400 IU minimum in winter, but many supplements use higher doses. Blood testing can help guide need. During & Post Menopause: Often 1,000–2,000 IU/day in the UK |
Creatine Monohydrate | 3–5 g daily | No loading phase necessary. Consistency matters more than timing. |
Protein Powder | Enough to help total protein intake reach ~1.2–2.0 g/kg/day protein overall | Midlife adults doing resistance training often benefit from aiming toward the higher end. During & Post Menopause: ~25–40 g protein per meal |
Omega-3 (EPA/DHA) | ~1–2 g combined EPA/DHA daily | Check actual EPA/DHA content — fish oil capsule amounts can be misleading. |
Magnesium | 200–400 mg elemental magnesium daily | Glycinate often better tolerated for sleep/stress; citrate may loosen stools. |
Vitamin B12 | 250–1,000 mcg daily (oral) | Vegans often need regular supplementation long-term. |
Iron | Usually 14–65 mg elemental iron daily depending on deficiency severity | Ideally guided by blood tests. Higher doses often worsen constipation/nausea. |
Calcium | Aim for ~700–1,200 mg/day total intake from food + supplements combined | Food first preferable where possible. During & Post Menopause: Ensure total calcium intake reaches ~1,000–1,200 mg/day |
Collagen | 10–15 g daily often used in studies | Often combined with vitamin C to support collagen synthesis in skin, tendons, muscles, joints. The type of collagen matters to effectiveness. |
Probiotics | Strain dependent | There is no universal “best dose.” Effects are highly strain-specific. I think something like a kefir with lots of strains is your best bet for overall health. |
Ashwagandha | 300–600 mg/day standardized extract | Usually divided once or twice daily. |
Turmeric/Curcumin | 500–1,500 mg/day curcuminoids | Often paired with black pepper extract (piperine) for more absorption. |
Electrolytes | Depends heavily on sweat losses/activity | Endurance athletes may require significantly more sodium than sedentary individuals. |
Melatonin | 0.3–3 mg 30–60 mins before bed (Please note that tablets from America are often 5mg which is way higher than the recommended dose. | Lower doses often work just as well with fewer side effects. |
Multivitamins | As per product | Avoid mega-dose formulations unless medically indicated. |
Greens Powders | Product dependent | Evidence varies massively between brands. |
Soy Isoflavones | ~40–80 mg/day | Most commonly studied range for menopausal symptoms. |
More Is Not Better
Many people assume: “If a little helps, more must help more.”
That is often untrue with supplements.
Some nutrients become harmful in excess, particularly:
- iron,
- vitamin A,
- vitamin D,
- selenium,
- and calcium.
Check the Actual Ingredient Amounts
Many products are under-dosed or use “proprietary blends” where you can’t even see meaningful ingredient quantities.
Quality Matters
Supplements are not regulated as tightly as medications.
Look for:
- third-party testing,
- transparent ingredient lists,
- and evidence-based dosing rather than marketing claims.
Food First Still Wins
Supplements can help fill gaps, but they cannot compensate for:
- chronic sleep deprivation,
- inactivity,
- high stress,
- low protein intake,
- or a poor overall diet.
Supplements & Menopause: What Actually Matters?
This is where supplements can sometimes become more relevant — but not always for the reasons social media suggests.
Many peri- and post-menopausal women are marketed supplements claiming to:
- “balance hormones,”
- “fix menopause naturally,”
- “boost metabolism,”
- or “melt belly fat.”
The evidence for many of these products is weak.
What is strongly supported by science is focusing on:
- preserving muscle,
- supporting bone density,
- maintaining metabolic health,
- improving recovery,
- and supporting sleep and cardiovascular health.
Why Nutritional Needs Can Change During Menopause
As oestrogen declines, women become more vulnerable to:
- muscle loss,
- reduced bone density,
- increased visceral fat storage,
- poorer recovery,
- insulin resistance,
- sleep disruption,
- and changes in connective tissue quality.
That’s why supplements that support:
- strength training,
- adequate protein intake,
- bone health,
- and recovery
…often make far more sense than expensive “hormone balancing” blends.
The Most Evidence-Based Supplements for Peri & Post-Menopausal Women
| Supplement | Why It May Help |
|---|---|
| Protein | Helps preserve muscle mass, strength, recovery and metabolic health |
| Creatine Monohydrate | Strong evidence for preserving strength, muscle mass and training performance during ageing. Emerging evidence suggests possible benefits for brain energy, fatigue and cognition, though this research is still developing. |
| Vitamin D | Important for bone and muscle health, especially in the UK |
| Calcium | Helpful if dietary intake is low |
| Omega-3 | May support cardiovascular and inflammatory health |
| Magnesium | May support sleep and relaxation in some individuals |
| Collagen | Some evidence for joints/connective tissue |
| Soy Isoflavones | May modestly reduce hot flushes in some women |
| Melatonin | Can help some women struggling with sleep disruption |
What About Men?
Men can absolutely benefit from some supplements too — particularly as they age.
Ageing men may also experience:
- gradual muscle loss,
- reduced recovery,
- lower activity levels,
- poorer sleep,
- and declining protein intake.
Interestingly, many of the most useful supplements are actually very similar to those for women:
- protein,
- creatine,
- vitamin D,
- omega-3,
- and occasionally magnesium.
The big difference is that men are less likely to need:
- iron supplementation,
- calcium support,
- or menopause-specific symptom management.
