Based on the strongest scientific evidence, here are 10 supplements that are well-supported by research:

1. Multivitamins: Multivitamin supplementation has been shown to improve memory and cognitive function in older adults¹.
2. Fiber Supplements: Fiber supplements can provide clinically meaningful health benefits, such as improved digestive health and reduced cholesterol levels².
3. Vitamin D: Vitamin D is essential for bone health and supports calcium absorption³.
4. Calcium: Crucial for bone health, calcium supplements are especially important for individuals with low dietary intake³.
5. Creatine: Well-known for improving muscle strength and exercise performance, creatine is also being studied for cognitive benefits⁴.
6. Caffeine: Enhances cognitive performance, especially in conditions of sleep deprivation⁵.
7. Garlic: Shown to help lower blood pressure and cholesterol levels⁶.
8. Omega-3 Fatty Acids: Omega-3 supplements, often derived from fish oil, are beneficial for heart health and have anti-inflammatory properties⁷.
9. Probiotics: Help maintain a healthy balance of gut bacteria, crucial for digestion and overall gut health⁸.
10. Vitamin B12: Essential for brain health and energy production, particularly important for vegetarians and the elderly⁹.

Footnotes

1. Lok-Kin Yeung, "Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial," PubMed, 2024. ↩

2. Kellen V. Lambeau, "Fiber supplements and clinically proven health benefits," NCBI, 2017. ↩

3. Andreina Alfieri, "Role of Nutritional Supplements in Sport, Exercise and Health," NCBI, 2023. ↩ ↩²

4. Examine.com, Creatine. ↩

5. Diane E. Pomeroy, "A Systematic Review of the Effect of Dietary Supplements on Cognitive Performance," NCBI, 2020. ↩

6. Examine.com, Garlic. ↩

7. Susanne Rautiainen, "Large-scale randomized clinical trials of bioactives and nutrients," NCBI, 2024. ↩

8. Fang Fang Zhang, "Health effects of vitamin and mineral supplements," NCBI, 2020. ↩

9. Massimiliano Mazzilli, "The Use of Dietary Supplements in Fitness Practitioners," NCBI, 2021. ↩

Not everyone should necessarily take these supplements. The need for supplementation depends on individual factors such as diet, health status, lifestyle, and specific nutritional deficiencies. Here is a brief overview of considerations for each supplement:

1. Multivitamins: These can be beneficial for individuals with dietary inadequacies, including older adults or people with specific dietary restrictions. However, for those with a balanced diet, the need may be less critical¹.

2. Fiber Supplements: While beneficial for improving digestive health and reducing cholesterol, they are most useful for individuals not meeting their fiber needs through diet².

3. Vitamin D: People living in areas with limited sunlight, those with darker skin, older adults, and individuals who are often indoors might benefit more from Vitamin D supplements³.

4. Calcium: Important for those who do not consume enough through their diet, such as vegans or individuals with lactose intolerance. However, it should be taken cautiously due to potential cardiovascular risks³.

5. Creatine: Primarily beneficial for athletes and individuals looking to improve their exercise performance. It's not necessary for the general population⁴.

6. Caffeine: Helpful for cognitive enhancement in sleep-deprived situations but should be used moderately to avoid dependence and side effects⁵.

7. Garlic: Beneficial for those with high blood pressure and cholesterol, but not everyone needs it regularly⁶.

8. Omega-3 Fatty Acids: Useful for individuals who do not consume enough fatty fish. They support heart health and have anti-inflammatory benefits⁷.

9. Probiotics: Can help maintain gut health, particularly in individuals with digestive issues or those who have taken antibiotics⁸.

10. Vitamin B12: Especially important for vegetarians, vegans, and older adults who may have absorption issues⁹.

It's always best to consult with a healthcare provider before starting any new supplement regimen to determine individual needs and avoid potential interactions or side effects.

Footnotes

1. Lok-Kin Yeung, "Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial," PubMed, 2024. ↩

2. Kellen V. Lambeau, "Fiber supplements and clinically proven health benefits," NCBI, 2017. ↩

3. Andreina Alfieri, "Role of Nutritional Supplements in Sport, Exercise and Health," NCBI, 2023. ↩ ↩²

4. Examine.com, Creatine. ↩

5. Diane E. Pomeroy, "A Systematic Review of the Effect of Dietary Supplements on Cognitive Performance," NCBI, 2020. ↩

6. Examine.com, Garlic. ↩

7. Susanne Rautiainen, "Large-scale randomized clinical trials of bioactives and nutrients," NCBI, 2024. ↩

8. Fang Fang Zhang, "Health effects of vitamin and mineral supplements," NCBI, 2020. ↩

9. Massimiliano Mazzilli, "The Use of Dietary Supplements in Fitness Practitioners," NCBI, 2021. ↩