Siim Land proposes a list of 15 dietary supplements he considers beneficial for human health, including substances such as creatine, omega-3s, ashwagandha, and various vitamins and amino acids.

noli's read

This list includes compounds with highly heterogeneous levels of evidence. Creatine (meta-analyses, RCTs) and omega-3s (meta-analyses) possess some of the most robust scientific bodies of evidence for physical performance and cardiovascular health. Vitamin D3 and magnesium are also well-documented, although their utility depends heavily on an individual's baseline nutritional status (observational and RCTs). Conversely, compounds like hyaluronic acid or taurine present more limited or context-specific clinical evidence, making their general benefit for a healthy public less clear. Ashwagandha (RCTs) shows promising results for stress management but requires vigilance regarding the quality and duration of supplementation. Finally, some elements like berberine act so significantly on metabolism that they are more akin to a therapeutic approach than a simple wellness supplement. It is therefore important to distinguish deficiency supplements (vitamins) from active agents intended for precise physiological modification.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2NIH Office of Dietary Supplements 2026
3. 3Manson JE et al. 2019
4. 4Bhatt DL et al. 2019
5. 5Akhgarjand C, Asoudeh F, Bagheri A, et al. 2022
6. 6Chandrasekhar K, Kapoor J, Anishetty S 2012