Supplements That Actually Work (And Which Ones to Skip)
At One Life, we keep things simple. Strength train consistently. Eat real food. Get enough sleep. Manage stress. That’s the base.
But sometimes, even when you’re doing those things, you feel like something’s missing—energy’s low, recovery’s slow, or you just want to age well and stay strong for life.
That’s where supplements come in.
Now, we’re not here to sell you magic pills or hype you up with influencer garbage. Most supplements out there are overpriced nonsense. But a few have real science behind them, and when taken consistently, can give you that extra edge—especially when it comes to strength, energy, sleep, and long-term health.
Let’s break it down.
1. Creatine Monohydrate
What it helps with: Strength, muscle, brain health, and aging well
Why it matters: Creatine doesn’t just help you lift more. It’s also good for your brain, helps with recovery, and supports lean muscle as you age.
How to take it: 3–5g a day, anytime. Doesn’t matter if it’s pre- or post-workout. Just be consistent.
Who it’s for: Nearly everyone—especially if you lift, don’t eat red meat often, or want to age strong.
✅ If you’re only going to take one supplement, this is a great place to start.
2. Vitamin D3 (with K2 if possible)
What it helps with: Bone health, hormones, energy, immune system
Why it matters: Most people are low in vitamin D, especially in colder months or if you work indoors. That can lead to fatigue, joint pain, and getting sick more often.
How to take it: 2,000–5,000 IU/day with food. Best to get your levels tested.
Who it’s for: Pretty much everyone in New York in the winter.
3. Magnesium (Glycinate or Threonate)
What it helps with: Sleep, stress, muscle cramps, recovery
Why it matters: If you’re stressed or have trouble sleeping, this is for you. Many active people are low in magnesium without even knowing it.
How to take it: 200–400mg before bed.
Avoid: Magnesium oxide—it doesn’t absorb well. Look for magnesium glycinate or threonate instead.
Who it’s for: Anyone training hard or needing better sleep.
4. Omega-3s (EPA + DHA)
What it helps with: Inflammation, joints, brain, heart health
Why it matters: Unless you eat fish a few times a week, you’re probably low on omega-3s. These help reduce joint pain, improve focus, and support long-term health.
How to take it: 1,000–2,000 mg/day of combined EPA + DHA, with a meal that has fat.
Who it’s for: Anyone not eating a lot of fish, or dealing with joint pain or brain fog.
5. Protein Powder
What it helps with: Muscle building, recovery, hunger control
Why it matters: Most people don’t eat enough protein. Especially if you’re trying to build or keep muscle, protein is key—and a quick shake can help fill the gaps.
How to take it: 20–40g per shake, depending on your goals. Great post-workout or when you’re short on time.
Who it’s for: Busy adults, older clients, or anyone under-eating protein.
🧬 A Few “Extras” You Might Consider
These aren’t for everyone, but they can help in certain cases:
- CoQ10 – Great if you’re over 50 or on statins. Helps with cellular energy.
- Ashwagandha – Helps reduce stress and cortisol.
- Probiotics – Can help with gut health, digestion, and mood.
Ask us if you’re curious. These are only worth adding if they match your needs.
🚫 What to Skip
Not everything you see on Instagram is worth your money. Most of the trendy stuff—like NMN, mushroom blends, turmeric lattes, or NAD sprays—either lacks solid research or is crazy expensive for very little benefit.
If it promises a “hack” or sounds too good to be true? It probably is.
Final Thoughts
Supplements can help—but they’ll never replace good habits. If your training, sleep, and food aren’t in place, don’t expect miracles.
Start simple. Stick with it. And if you ever want help figuring out what’s best for you, just ask. We’re here for more than just your workouts—we’re here to help you live a stronger, healthier life.
