Which supplements do you actually need in 2025?

Bombarded by supplement ads on social media? Every week seems to bring another miracle pill or powder that’s the new cornerstone of your healthy lifestyle. But most supplements aren't worth your hard-earned cash. A few deserve a permanent spot in your daily routine, and some are interesting enough to get curious about. Let's cut through the noise to see which supplements you need in 2025.

Is the health supplement scene getting more confusing? 

Remember the days when you had to go to your local health food shop to buy supplements? These days they bombard you from every angle – including under the radar in sponsored posts and influencer reels. 
 
The supplement scene is deliberately confusing. If you’re not sure whether or not you need something, you’re likely to give it a try (especially if it promises to improve your wellness). Supplements have less regulation than medicines, and social media influence means paid promotions come across as genuine recommendations. FOMO is real. No wonder most of us don't know what to take.

 
What are the 3 supplements everyone really needs

Ask any athlete or even a person who’s been serious into health and fitness for years, and they’ll probably agree on the “big 3” supplements. These are researched, tested, and have a lot of scientific proof behind them. 
 
Creatine monohydrate
 
·    What it is: a naturally occurring compound that helps produce energy during high-intensity activities.
·    What it does: Boosts strength and power output, enhances recovery, and slightly increases muscle mass. Recent research even suggests brain benefits.
·    How to use it: 3-5g a day, mixed with any drink. No fancy timing is necessary, and no loading phase is required.
·    Worth noting: some people experience initial water retention that usually resolves within weeks.
 
Vitamin D3
 
·    What it is: a sunshine-derived nutrient that most people are chronically low in due to weather and daylight hours
·    What it does: supports bone health, immune function, muscle performance and recovery, and may boost mood during our gloomy winters.
·    How to use it: 1000-4000 IU a day especially October-April. 
·    Worth noting: rare conditions like sarcoidosis should avoid without medical guidance.
 
Omega-3 fatty acids
 
·    What it is: essential fats (EPA and DHA) that your body can't produce on its own, usually from fish oil or algae.
·    What it does: reduces inflammation, supports joint health, recovery, heart health, and potentially improves brain function.
·    How to use it: 1-3g combined EPA and DHA a day with meals. Check the label for actual EPA/DHA content, not "total fish oil."
·    Worth noting: if you're on blood-thinners, ask your doctor first. 

 
Newest supplements in 2025 are they worth it?

While the "big 3" above have stood the test of time, some newer options are gaining traction. You’ve almost certainly been bombarded with ads for at least one of these. Are they worth it?
 
Collagen peptides
 
·    What it is: partially broken-down proteins from animal connective tissues.
·    Potential benefits: may improve joint comfort, skin elasticity, and recovery especially as we age. Research is building but mixed.
·    Consider it if: over 40, if you do high-impact exercise, or have joint issues. 
 
Shilajit
 
·    What it is: a sticky substance formed over centuries from decomposed plant material, primarily in the Himalayas.
·    Potential benefits: shows some promise for testosterone support and may enhance cellular energy production. Research is limited but interesting.
·    Consider it if: you're chronically fatigued despite good nutrition and sleep, especially for men over 40. Quality varies dramatically, so source carefully.
 
Turkesterone
 
·    What it is:  plant compound marketed for potential anabolic properties without hormonal side effects.
·    Potential benefits: may enhance protein synthesis and recovery without affecting hormone levels, but human research is extremely limited.
·    Consider it if: approach with caution, this falls firmly into "experimental" territory and comes with a high price tag.

 
Should you take fitness supplements?

The supplement world has always rolled out flashy new products with bold claims, and that’s only going to get worse as social media and AI ramp up. Our advice is sensible: be curious about innovations, but wary of “all or nothing” promises without solid evidence.
 
The basics – creatine, vitamin D, and omega 3s –deliver reliable benefits for strength and health, and are backed by decades of research. If you want to go beyond these three, think about your specific needs, not what's trending. The answer often lies in the tried and tested basics.