Choosing the right supplements requires more than following trends or trusting eye-catching labels. In a market flooded with health promises, it’s essential to focus on options backed by scientific research and clinical relevance. This article outlines the supplements that have demonstrated real benefits through rigorous studies and ongoing peer-reviewed evidence. 

The insights shared here are provided by Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science, shaped by a deep understanding of personalised nutrition and the human microbiome.

Here are the five biggest takeaways from this article about the science-backed supplements:

• Not all supplements are created equal. Evidence-based choices can support health more effectively than popular trends.

• Supplements should complement, not replace, a balanced and diverse diet rich in whole foods.

• The microbiome plays a key role in how your body absorbs and responds to certain nutrients, influencing the impact of supplementation.

• Supplement needs vary between individuals and should be assessed based on lifestyle, diet, lab results and health goals.

• Choosing supplements that are third-party tested, bioavailable and in the correct dosage form is essential for safety and effectiveness.

For a supplement to be considered genuinely beneficial, it must be supported by peer-reviewed research, ideally including human clinical trials. A supplement's effects should be measurable, reproducible and relevant to specific health outcomes. It should also be safe at the recommended dose, bioavailable (meaning the body can absorb and use it effectively), and manufactured to high-quality standards [1]. Look for peer-reviewed evidence, well-understood mechanisms of action, and practical benefit-to-risk ratios.

Research shows that prebiotics increase the production of short-chain fatty acids like butyrate, which support gut lining integrity and modulate inflammation. Specific prebiotics have been shown to support digestive health, immune function and even mental wellbeing through the gut–brain axis [2].

While foods such as leeks, asparagus, oats and legumes provide natural sources, the following supplements can help to increase prebiotic levels:

• Psyllium husk: a soluble fibre that supports bowel regularity, lowers LDL cholesterol and encourages microbial diversity [3]

• Inulin and fructooligosaccharides (FOS): found in foods like chicory, onions and garlic, these selectively feed bifidobacteria and lactobacilli [4]

• Galactooligosaccharides (GOS): particularly beneficial for infants and support healthy bowel functions [5]

Omega-3s, particularly EPA and DHA from fish oil or algae, are supported by strong evidence for cardiovascular, cognitive and inflammatory health [6]. They have been shown to:

• Lower triglyceride levels

• Reduce inflammation

• Support brain function and mood balance

• Improve outcomes in metabolic conditions

Algae-based supplements are ideal for plant-based diets, while fish oil remains the most studied source.

Vitamin supplementation may be necessary in cases of dietary insufficiency, restricted diets or specific health conditions. These are among the most evidence-supported:

• Vitamin D: Crucial for bone health, immune function and mood regulation [7]. In the UK, low sun exposure makes supplementation essential for many, especially in winter.

• Vitamin B12: Vital for nerve health, red blood cell production and DNA synthesis. Supplementation is critical for vegans and often beneficial for older adults [8].

• Vitamin B3 (Niacin): Supports energy metabolism and promotes healthy skin and nervous system function. It also plays a role in maintaining healthy cholesterol levels [9].

• Vitamin K2: Helps direct calcium to bones and teeth and away from arteries, working synergistically with vitamin D to support skeletal and cardiovascular health [10].

Multivitamins may help fill general gaps, but targeted supplementation is more effective when guided by blood testing or symptom analysis.

Minerals are involved in a number of bodily functions, from enzyme reactions to immune defence. Deficiencies can quietly erode health over time. Key evidence-backed minerals include:

• Magnesium: Essential for nervous system balance, sleep quality and muscle function. Magnesium glycinate is well-tolerated and calming, while citrate supports digestion [11].

• Zinc: Important for immunity, wound healing and hormone production [12].

• Calcium: Crucial for bone health, especially in postmenopausal women. It’s most effective when balanced with vitamin D and K2 [13].

• Iron: Needed for oxygen transport and energy. Iron supplements can be useful for menstruating women or those with diagnosed anaemia, though excess iron may harm gut health [14].

As always, aim for a food-first approach with leafy greens, nuts, seeds, pulses and whole grains, using supplements to address specific deficits.

Electrolytes are minerals that help maintain fluid balance, nerve function and muscle contraction [15]. Sodium, potassium, magnesium and chloride are among the most important. Supplementation may be beneficial for:

• Athletes or those in hot climates with high sweat loss

• Individuals following low-carb or ketogenic diets

• Those experiencing vomiting, diarrhoea or fluid imbalances

Electrolyte powders or tablets can restore balance, especially during periods of dehydration. Choose options without added sugar and appropriate sodium–potassium ratios, and pair with ample water intake.

Creatine is a naturally occurring compound involved in energy production, especially during high-intensity activity. Found in meat and fish, it’s most effective when supplemented as creatine monohydrate [16]. Supplementation may support:

• Resistance training or athletic performance

• Muscle preservation in older adults

• Brain energy metabolism and mental fatigue

Creatine supports performance, muscle preservation and brain energy metabolism [17].

Melatonin is a hormone naturally produced that helps regulate the sleep-wake cycle. Supplementation has been shown to benefit:

• Jet lag and shift work sleep disorders

• Delayed sleep phase syndrome

• General sleep onset difficulties in some individuals

While not a sedative, melatonin helps align internal clocks, making it particularly useful during travel or temporary sleep disruptions. It is generally well-tolerated in short-term use and may support deeper, more restorative sleep [18]. Non-pharmaceutical strategies like blue-light reduction and consistent sleep timing should be prioritised alongside.

NAC is a precursor to glutathione, the body’s master antioxidant. It plays a role in detoxification, immune response and lung function. Studies support NAC for:

• Supporting liver function, particularly in cases of toxin exposure or alcohol use

• Reducing symptoms of chronic respiratory conditions such as COPD and bronchitis

• Modulating oxidative stress and inflammation

Because of its role in boosting glutathione levels, NAC is also being explored for mental health, fertility and immune resilience [19]. It is well-tolerated at therapeutic doses and can complement antioxidant-rich diets.

While many supplements offer proven benefits, others are best approached with scepticism. Before adding any supplement to your routine, keep these important cautions in mind:

• Be cautious of bold health promises that seem unrealistic or overly simplified

• Celebrity endorsements or anecdotal success stories are not substitutes for scientific evidence

• More is not always better; excessive doses can pose real health risks [20]

• Claims like “natural”, “clinically proven”, or “anti-ageing” often lack regulatory meaning

• Some supplements can interfere with medications, so consult a healthcare provider before combining them [21]

• Certain products, especially those targeting weight loss or sexual performance, may contain hidden drugs [22]

• Without third-party verification, the actual contents of a supplement may not match what’s on the label [23]

Supplement needs are rarely one-size-fits-all. Factors such as age, gender, genetics, gut microbiome composition, health status, medication use and lifestyle habits all influence how the body absorbs, processes and responds to nutrients. A supplement that benefits one person may have little to no effect or even cause unwanted side effects in another.

This is why a personalised approach to supplementation is essential. Tailoring nutrient support to individual requirements not only improves effectiveness but also reduces the risk of unnecessary or excessive intake. It encourages thoughtful use based on actual need rather than trends or generalised health promises.

Through comprehensive gut microbiome analysis, Vivere further supports personalised nutrition by revealing how each food affects someone’s unique microbial community. These insights enable more precise recommendations. 

Personalisation is at the core of what we do at Vivere. We rigorously evaluate the science behind every supplement to provide only those with strong, proven benefits relevant to individual needs. Our aim is to offer the right supplements, not simply more products, so that each person can optimise their health with confidence.

It is important to keep in mind that no supplement can replace a healthy, balanced nutrition. Supplements can be a powerful tool for enhancing health, but only when chosen and used wisely. Real science should guide your decisions rather than trends and popular products. Focus on quality, relevance and individual needs rather than blanket approaches by signing up to Vivere. With the right information and personalised insight, supplements can support your goals in a safe, effective and meaningful way.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future - Science Direct

[2] Recent advances in prebiotics: Classification, mechanisms, and health applications - Science Direct

[3] Fiber‐enriched botanicals: A therapeutic tool against certain metabolic ailments - PMC

[4] Unveiling the role of functional foods with emphasis on prebiotics and probiotics in human health: A review - Science Direct

[5] Galacto-oligosaccharides and bowel function - PMC

[6] Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life - Science Direct

[7] Nutritional interventions in depression: The role of vitamin D and omega-3 fatty acids in neuropsychiatric health - Science Direct

[8] Vitamin B12 - Health Professional Fact Sheet - NIH

[9] Niacin - Health Professional Fact Sheet - NIH

[10] Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health - PMC

[11] Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases - PMC

[12] Zinc - Health Professional Fact Sheet - NIH

[13] Importance of calcium, vitamin D and vitamin K for osteoporosis prevention and treatment - Cambridge

[14] Iron - Health Professional Fact Sheet - NIH

[15] Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise - MDPI

[16] International Society of Sports Nutrition position stand: creatine supplementation and exercise - PMC

[17] Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials - PMC

[18] Melatonin: What You Need To Know - NCCIH

[19] N-Acetylcysteine (NAC): Impacts on Human Health - PMC

[20] Adverse Effects Of Nutraceuticals And Dietary Supplements - PMC

[21] Mixing Medications and Dietary Supplements Can Endanger Your Health - FDA

[22] Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings - PMC

[23] Analysis of Select Dietary Supplement Products Marketed to Support or Boost the Immune System - PMC