What Actually Has Evidence

A short list of supplements holds up under real research, each for a specific reason:

• Vitamin D — helps people with a confirmed deficiency, common in dark winters and indoor lifestyles
• Omega-3 fish oil — modest heart benefits, mainly for people who rarely eat fish
• Creatine monohydrate — one of the most studied supplements of all, with a proven boost to strength and power
• Protein powder — a convenient way to hit protein targets when whole food is hard to fit in

Notice the pattern: each one fills a specific gap. None is a magic pill for general health.