Top 7 supplements with scientifically proven benefits for 2025

Scientific research has increasingly demonstrated the potential benefits of specific supplements in promoting overall health, improving physical and cognitive performance, and addressing deficiencies. 

Below is an evidence-based overview of the benefits of what we consider are the top 7 supplements in terms of ROI, supported by references to scientific studies done on these supplements.

It should note right away that supplements are considered only mildly potent an intervention and unless you are suffering a serious deficiency in one of them, the focus should first be on the top 3 interventions:

Sleep, Nutrition, Exercise

With that said, here’s our top 7 list:

1. Vitamin D

Vitamin D is crucial for bone health, immune function, and reducing inflammation. It is synthesized in the skin upon exposure to sunlight but is often deficient in individuals due to limited sun exposure or dietary intake. There is even some emerging evidence suggesting higher doses of Vitamin D supplementation than the currently recommended 600–800 IU/day for adults may be beneficial for certain populations or conditions. Recent studies have explored the potential effects of high-dose Vitamin D on immunity, chronic disease prevention, and other health outcomes. 

• Bone Health: Vitamin D enhances calcium absorption, which is vital for maintaining bone density and preventing osteoporosis. A meta-analysis in The Lancet found that adequate Vitamin D intake significantly reduces the risk of fractures in older adults (Bolland et al., 2014).

• Immune Function: Studies show that Vitamin D modulates the immune response, reducing the risk of respiratory infections. Martineau et al. (2017) in The BMJ demonstrated that Vitamin D supplementation reduced the incidence of acute respiratory infections (Martineau et al., 2017).

• Mood and Mental Health: Low Vitamin D levels are linked to depression. A 2013 systematic review in Psychosomatic Medicine highlighted improvements in depressive symptoms with supplementation in those deficient (Anglin et al., 2013).

2. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are essential fats with profound effects on cardiovascular, brain, and joint health. Since the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6 supplementing with Omega-3 fatty acids becomes a necessity for most people on a western diet.

• Cardiovascular Health: A large meta-analysis in JAMA found that Omega-3 supplementation reduces the risk of myocardial infarction and coronary heart disease mortality (Aung et al., 2018).

• Brain Function: Omega-3 is critical for cognitive performance and reducing dementia risk. Yurko-Mauro et al. (2010) demonstrated that DHA supplementation improves memory and learning in older adults (Yurko-Mauro et al., 2010).

• Anti-Inflammatory Effects: Omega-3s help reduce inflammation, benefiting individuals with arthritis or chronic inflammatory diseases (Calder, 2017).

3. Vitamin B12

Vitamin B12 is essential for red blood cell production, DNA synthesis, and neurological function. Deficiency is common in vegetarians, vegans, and older adults. Vitamin B12 deficiency is now thought to be far more common than previously believed with as many as 6% of the US population and 10% of the UK population believed to be deficient (though these number almost double for the above 60 age group).

• Neurological Health: B12 prevents neurological damage and cognitive decline. A study in Neurology found that supplementation in deficient individuals significantly reduced brain volume loss (Smith et al., 2010).

• Energy Production: B12 is a cofactor in energy metabolism. Deficiency can lead to fatigue and weakness. Supplementation restores normal energy levels (Langan & Zawistoski, 2011).

4. Creatine Monohydrate

Creatine is a well-researched supplement for improving athletic performance and supporting brain health. It is arguably the best supplement for muscle growth and performance currently available.

• Muscle Performance: Creatine increases strength, power, and lean muscle mass during resistance training. A study in Medicine & Science in Sports & Exercise highlighted significant gains in muscle strength with creatine supplementation (Kreider et al., 2017).

• Cognitive Benefits: Creatine supplementation improves cognitive function, particularly in tasks requiring short-term memory and quick thinking, as shown in a study in Psychopharmacology (McMorris et al., 2007).

5. Collagen Peptides

Collagen is a structural protein that supports skin, joint, and connective tissue health.

• Skin Health: Collagen peptides improve skin elasticity, hydration, and reduce wrinkles. A systematic review in Journal of Drugs in Dermatology confirmed these benefits (Hexsel et al., 2017).

• Joint Health: Collagen supplementation alleviates joint pain in individuals with osteoarthritis, as demonstrated in a study published in Current Medical Research and Opinion (Bello & Oesser, 2006).

6. Melatonin

Melatonin regulates sleep-wake cycles and has additional antioxidant properties. With sleep being one of the top 3 interventions in potency for longevity Melatonin supplementation may provide great benefit for those struggling to fix their sleep.

• Sleep Quality: A meta-analysis in PLOS One found that melatonin supplementation significantly improved sleep onset time and quality (Ferracioli-Oda et al., 2013).

• Antioxidant Effects: Melatonin’s antioxidant properties help mitigate oxidative stress, which plays a role in aging and neurodegenerative diseases (Reiter et al., 2017).