What Works, What Doesn’t, and What Just Wastes Your Money
You have cleaned up your diet. You walk, lift, and season with intention. You eat your roots, your brassicas, your fruits, and your algae. You drink your coffee and tea. But there is one question that keeps coming back: what about supplements?
The supplement industry is enormous, unregulated, and largely indifferent to the truth. Multivitamins, botanicals, amino acids, antioxidants — most of them do nothing. Some of them cause harm. A tiny minority are genuinely useful in specific contexts.
The list that follows is not a collection of hype. It is a data‑driven, evidence‑graded stack — practical for a man in his forties who wants to support his liver, his heart, his muscles, and his head, without swallowing thirty pills a day.
Let me walk you through the checklist. Each entry tells you what it does, whether the evidence supports it, how much to take, and — most importantly — when to leave it out.
Tier 1 — Core Micronutrients (Take Most Days)
These are the vitamins and minerals that a whole‑food diet sometimes leaves gaps in, especially in a Northern climate. They are cheap, safe, and well‑studied.
Vitamin D
Vitamin D is not a vitamin. It is a secosteroid hormone that regulates immune function, calcium balance, and cell growth. In Finland, from October to March, your skin produces almost none. Deficiency is nearly universal in the Northern winter.
What the data say: A 2025 meta‑analysis of 80 RCTs in BMC Pediatrics found that vitamin D supplementation reduced the risk of acute respiratory infections (ARI), but the effect was strongest in children and in those with low baseline levels. A 2025 re‑analysis using the REB method concluded that the overall evidence for preventing RTIs is weak, and vitamin D may be less effective than previously claimed. A Lancet 2025 analysis reported that the overall prevention effect was not statistically significant, although protection trends appeared in children and short‑term low‑dose regimens.
The reality: vitamin D is not a magic shield against colds. But it is essential for bone health, muscle function, and immune competence. The benefits are most clear in people who are genuinely deficient.
Practical rule: Take 10‑50 mcg (400‑2000 IU) daily from October to April. Higher doses are not better and may be harmful. If you never leave the house, take it year‑round.
Verdict: Strong recommendation for winter — but don’t expect it to make you invincible.
Vitamin B Complex
The eight B vitamins are involved in every major metabolic pathway. B12 and folate are critical for red blood cell production, nerve function, and DNA synthesis. B6 supports neurotransmitter production and immune balance. B3 (niacinamide) has anti‑inflammatory effects through GPR109a signalling in immune cells, promoting regulatory T‑cell differentiation.
Deficiencies in B6, B12, or folate are associated with age‑related immune decline. A 2025 review of vitamins A, B, and E on skin immunity confirmed that B vitamins contribute to immunomodulation and barrier function.
Practical rule: A standard B‑complex tablet once per day is cheap, safe, and fills the gaps that processed diets leave. If you eat plenty of meat, eggs, and fortified grains, you may not need it. If you rely on processed foods for long periods, it is a sensible insurance policy.
Verdict: Good insurance, especially during periods of low‑quality eating.
Vitamin C
Vitamin C is an essential cofactor for collagen synthesis, immune cell function, and antioxidant defence. It is destroyed by heat and oxygen, which is why processed, stored, and cooked foods contain very little of it.
If your diet is whole‑food‑based with plenty of fresh vegetables and fruit, you get enough. If you are relying on processed foods for an extended period — travel, illness, convenience — supplementation makes sense.
What the data say: Vitamin C shortens the duration of colds but does not prevent them. Newer 2025 clinical research has used vitamin C as a positive control in trials for other immunomodulatory supplements, confirming its continued role as a benchmark for immune support.
Practical rule: Take 100‑200 mg per day only during periods when your fresh food intake is low. It is water‑soluble, so excess is excreted — no harm, no benefit.
Verdict: Situationally useful. Not a daily necessity for a whole‑food eater.
Rucola — Not a Supplement, But Worth Mentioning
You do not need a pill for vitamin K1. You need a leaf. Vitamin K1 is abundant in green leafy vegetables — including rocket (arugula, rucola). A handful provides your daily requirement. Vitamin K is essential for blood clotting and bone metabolism.
Practical rule: Eat rucola a few times per week. No supplement needed.
Verdict: The food form is superior. Keep eating it.
Tier 2 — Condition‑Specific Supporters (Take Occasionally)
These are supplements that have genuine uses, but not every day. They are tools for specific situations — transitions, stress periods, training cycles, or recovery windows.
L‑Arginine — The Circulation Booster
L‑arginine is a semi‑essential amino acid that serves as the precursor to nitric oxide (NO), the signalling molecule that dilates blood vessels, improves blood flow, and lowers blood pressure. It is also involved in the urea cycle and can be converted to creatine or agmatine.
What the data say: A 2025 comprehensive review found that L‑citrulline and L‑arginine supplementation can improve endothelial function, lower blood pressure, and enhance physical performance in both healthy and clinical populations. A 2025 systematic review confirmed that arginine has the potential to positively influence both aerobic and anaerobic athletic performance through NO‑mediated vasodilation.
Practical rule: Use L‑arginine occasionally when transitioning from sedentary periods to active ones, or as a pre‑workout support for circulation. The effects are acute, not cumulative.
Verdict: Useful as an occasional tool. Not a daily staple for most men.
Tribulus Terrestris — Mostly a Placebo
Tribulus is widely marketed as a testosterone booster and libido enhancer. The evidence does not support this.
What the data say: A 2025 systematic review of clinical trials concluded that Tribulus supplementation has low‑level evidence for erectile function and no robust evidence for increasing testosterone levels. The general confidence in the evidence is low to moderate.
Practical rule: If you feel better on Tribulus, it is likely a placebo effect or a mild effect on libido unrelated to hormone levels. It is not dangerous, but it is also not doing what the label claims.
Verdict: Skip it. Maca does not work either — more on that later.
Silymarin (Milk Thistle) — Liver Support, Cycled
Silymarin is the active complex extracted from milk thistle seeds. It has been used for centuries as a liver tonic.
What the data say: A 2025 meta‑analysis of 55 randomised trials (3,545 patients) found that silymarin significantly reduced AST (SMD: -0.670) and ALT (SMD: -0.912), particularly in NAFLD and viral hepatitis patients. The greatest effects were seen with doses below 400 mg and treatment duration of two months or less. However, the 2012 EASL guidelines on alcoholic liver disease concluded that silymarin and other tested therapies have shown no consistent beneficial effects on patient outcomes.
For alcohol‑related liver stress specifically, a 2025 study found that 500 ml of beetroot juice daily produced a 34% greater ALT reduction compared to equivalent extract capsules — suggesting that food forms may outperform supplements.
Practical rule: Silymarin is not a cure for alcoholic liver disease. It is a supportive adjunct for NAFLD and viral hepatitis, and for men with a history of alcohol abuse, it may offer mild enzyme‑lowering benefit. Cycle it — two months on, one month off — at 200‑400 mg per day.
Verdict: Reasonable for a man with past alcohol abuse. Not a cure. Not a licence to drink.
Coenzyme Q10 (Ubiquinone) — Heart Health
CoQ10 is a fat‑soluble antioxidant found in every cell membrane, particularly in mitochondria. It is essential for ATP production.
What the data say: A 2025 dose‑response meta‑analysis of 45 RCTs found that CoQ10 supplementation significantly reduced systolic blood pressure (WMD: -3.44 mmHg, p<0.01), especially at doses below 200 mg and with treatment durations exceeding 8 weeks in cardiovascular disease patients. However, a separate 2025 meta‑analysis of 12 RCTs found no reduction in cardiovascular events, although it did improve flow‑mediated dilation (FMD) by 1.45% (p<0.02).
Practical rule: CoQ10 is most beneficial for people taking statins (which deplete endogenous CoQ10) or those with existing heart failure. For a healthy man, the evidence for primary prevention is weak.
Verdict: Situationally useful — especially if you take statins. Not a daily necessity for everyone.
Quercetin — Blood Pressure and Metabolism
Quercetin is a flavonol found in apples, onions, and berries. It has antihistamine, anti‑inflammatory, and vasodilatory properties.
What the data say: A 2025 clinical trial in 120 hypertensive patients found that quercetin reliably reduced cytokine levels and improved blood pressure control, including a normalisation of the daily blood pressure profile. A 2025 review concluded that quercetin supplementation can strongly reduce blood pressure in humans, with longer‑term use (8+ weeks) providing the greatest effect.
Practical rule: Quercetin is not a first‑line treatment for hypertension, but it is a useful adjunct for blood pressure and metabolic support. Take 500‑1000 mg daily for 8‑12 weeks, then cycle off.
Verdict: Moderately useful. Food sources (onions, apples) are better, but supplementation may provide additional benefit.
Bromelain — Digestion and Inflammation
Bromelain is a mixture of proteolytic enzymes extracted from pineapple stems. It breaks down proteins, reduces inflammation, and may aid digestion.
What the data say: Therapeutic effects have been reported at doses as low as 160 mg per day, with higher doses (≥750 mg per day) associated with greater efficacy. It is best taken on an empty stomach for systemic anti‑inflammatory effects, or with meals for digestive support.
Practical rule: Bromelain is useful for post‑meal bloating and for reducing inflammation after injury or surgery. Fresh pineapple contains bromelain but in much lower, variable amounts.
Verdict: Useful as an acute digestive aid or anti‑inflammatory. Eating pineapple is fine, but supplementation delivers a consistent dose.
Berberine — Metabolic Health, Used Periodically
Berberine is an alkaloid found in plants like Coptis chinensis and Berberis species. It activates AMPK and has been studied for diabetes, lipid disorders, and fatty liver.
What the data say: A 2025 systematic review and meta‑analysis of 50 RCTs in 4,150 people with type 2 diabetes found that berberine improved glycaemic control, blood lipids, and inflammatory biomarkers to an extent comparable to oral hypoglycaemic drugs. A 2025 comprehensive review confirmed that berberine enhances insulin sensitivity, promotes glycolysis, inhibits gluconeogenesis, reduces hepatic fat, and displays anti‑inflammatory and immunomodulatory properties.
Practical rule: Use berberine periodically during lazy periods — times when your exercise drops off and your diet slackens. It is not a daily supplement. 500 mg twice daily for 2‑3 months, then off.
Verdict: Useful during metabolic lulls. Not a substitute for diet and exercise.
Ashwagandha, Maca, Rhodiola Rosea — The Adaptogen Trio
These three adaptogens are often grouped together, but they are not interchangeable.
Ashwagandha (Withania somnifera): A 2025 meta‑analysis found that ashwagandha supplementation at 300‑500 mg of aqueous root extract twice daily for 8‑12 weeks improves cardiorespiratory fitness, muscle strength, recovery, and various physical fitness parameters. It also reduces anxiety and improves sleep quality.
Maca (Lepidium meyenii): Maca is widely claimed to boost libido and balance hormones. The evidence does not support this. Multiple reviews conclude that maca does not reliably raise testosterone, lower oestrogen, or shift any major sex hormone marker in a clinically meaningful way. It may improve sexual desire in people taking antidepressants, but that is a narrow indication.
Rhodiola rosea (Golden Root): A 2025 meta‑analysis of 13 randomised trials found that rhodiola rosea supplementation reduces stress and fatigue and improves cognitive and physical performance by modulating the HPA axis and enhancing neurotransmitter activity.
Practical rule: Use ashwagandha periodically for fitness and recovery. Use rhodiola for stress and fatigue. Avoid maca — it is the placebo of the adaptogen world.
Verdict: Ashwagandha and rhodiola have real effects. Maca is not worth the money.
L‑Carnosine — Muscle Buffering During Bulking
L‑carnosine is a dipeptide (β‑alanine + histidine) that acts as an intracellular pH buffer in muscle tissue. During high‑intensity exercise, it neutralises the acidity that causes fatigue.
What the data say: Systematic reviews support a moderate, but not dramatic, benefit for high‑intensity exercise performance. Carnosine levels drop with age, so supplementation may help preserve muscle function.
Practical rule: L‑carnosine or its precursor β‑alanine is most useful during bulking periods when you are training at high intensity. The effect is real but modest.
Verdict: Useful during intensive training blocks. Not a daily necessity.
Creatine — The Gold Standard for Bulking
Creatine is the most studied sports supplement in history. It increases phosphocreatine stores in muscle, providing a rapid energy substrate for ATP resynthesis during high‑intensity exercise.
What the data say: A 2025 dose‑response meta‑analysis confirmed that creatine supplementation combined with resistance training significantly improves fat‑free mass in both novice and experienced lifters. A 2025 network meta‑analysis of 19 RCTs ranked creatine as one of the most effective nutritional strategies for increasing muscle strength and mass when combined with resistance training in older adults.
Practical rule: Take 3‑5 grams of creatine monohydrate daily during bulking periods. No loading phase is necessary. Creatine is safe, cheap, and works.
Verdict: Strong recommendation for anyone engaged in resistance training.
TMG (Betaine) — Interchangeable with Creatine
Trimethylglycine (TMG, betaine) is found in beets and spinach. It supports methyl donation and cell volume regulation.
What the data say: A 2025 systematic review found that findings on betaine’s impact on body composition remain mixed — some studies report no significant changes in lean or fat mass, while others suggest a reduction in fat mass without changes in overall body weight. Evidence for endurance performance is emerging but limited.
Practical rule: TMG is not a substitute for creatine. If you take creatine, you do not need TMG. If you cannot tolerate creatine, TMG is a distant second.
Verdict: Weak evidence. Stick with creatine.
Butyrate — For Constipation and Sedentary Periods
Butyrate is a short‑chain fatty acid produced by gut bacteria when they ferment fibre. It is the primary fuel for colon cells and strengthens the gut barrier.
What the data say: A 2025 randomised, double‑blind, placebo‑controlled trial of 110 adults with chronic constipation found that a 3‑week postbiotic intervention significantly improved constipation symptoms, stool straining, and worry scores. Butyrate supports mucus layer health and tight junction integrity in both the small and large intestines.
Practical rule: Use butyrate supplements only during sedentary periods when constipation becomes an issue. The best source is fibre — which you are already eating. Supplemental butyrate is a second‑line tool.
Verdict: Useful for acute constipation. Not a daily supplement for a fibre‑rich diet.
Chlorella & Spirulina — Immunity and Nutrition
These microalgae are the most studied algal supplements. They are nutrient‑dense and have documented effects on inflammation and iron status.
What the data say: A 2025 systematic review and meta‑analysis of RCTs confirmed that spirulina supplementation reduces inflammatory markers, including CRP, TNF‑α, and interleukins. A 2025 systematic review of in vivo studies found that both spirulina and chlorella improve iron status and haematological parameters.
Practical rule: Take 2‑3 grams of spirulina or 3‑5 grams of chlorella daily as a nutritional insurance policy. Start with a small dose and increase gradually to avoid digestive upset. Chlorella has a tough cell wall that requires mechanical disruption for bioavailability.
Verdict: Well‑supported. Good insurance, especially for those reducing meat intake.
Astaxanthin — Potent Antioxidant
Astaxanthin is a carotenoid produced by microalgae. It is one of the most potent natural antioxidants.
What the data say: A 2025 meta‑analysis of RCTs found that astaxanthin at 6‑20 mg daily improves HDL cholesterol (0.4200; 95% CI: 0.1081 to 0.7319) and reduces triglycerides (−0.3058; 95% CI: −0.5138 to −0.0978). A 2025 systematic review found that astaxanthin has anti‑inflammatory and antioxidant effects on muscle health.
Practical rule: Astaxanthin is interchangeable with glutathione for antioxidant support. Take 6‑12 mg daily when you feel you need it — after illness, during periods of stress, or seasonally.
Verdict: Well‑supported antioxidant. Take occasionally, not daily.
Glutathione — Interchangeable with Astaxanthin
Glutathione is the body’s master antioxidant. Oral supplementation has variable bioavailability.
What the data say: A 2025 trial found that oral glutathione (250 mg) showed a non‑significant trend toward reducing oxidative stress markers in mild to moderate acne vulgaris.
Practical rule: Oral glutathione is poorly absorbed. Topical glutathione combined with microneedling and oral supplementation has been studied for anti‑ageing effects, but the evidence is weak. Astaxanthin is a better oral antioxidant choice.
Verdict: Skip oral glutathione. Use astaxanthin instead.
Fisetin — Intermittent Senolytic
Fisetin is a flavonol found in strawberries, apples, and persimmons. It destroys senescent cells — old, damaged cells that release inflammatory signals.
What the data say: Fisetin has the best safety profile of the senolytic therapies currently in clinical trials. Ongoing trials are testing fisetin for improving vascular function in older adults and for reducing chemotherapy‑related functional decline.
Practical rule: Fisetin is not yet ready for routine use. Take it occasionally if you are interested in the senolytic concept. The clinical trials are ongoing, and no peer‑reviewed results have been posted as of late 2025.
Verdict: Experimental. Promising, but not yet proven.
NAD⁺ Precursors — Life Extension Hype
Nicotinamide adenine dinucleotide (NAD⁺) levels decline with age. NAD⁺ precursors — nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — are marketed as anti‑ageing supplements.
What the data say: A 2025 randomised, double‑blind, placebo‑controlled remote pilot study found that Qualia NAD⁺ supplementation significantly increased whole blood NAD⁺ levels and may improve some symptoms of ageing in males. NMN supplementation is being studied for exercise tolerance improvement in healthy older adults.
But the honest truth: NAD⁺ levels are influenced by so many variables — exercise, diet, sleep, stress, genetics — that raising them with a pill is unlikely to be the longevity panacea the marketing claims. The near‑term benefits are the most relevant: better energy, better cellular repair.
Practical rule: Try NAD⁺ precursors occasionally if you are curious. Do not expect miracles. Use the near‑term benefits — improved energy, better recovery — as your guide, not the life‑extension hype.
Verdict: Interesting but unproven for longevity. Modest near‑term effects possible.
Hyaluronic Acid — For Skin and Joints
Hyaluronic acid is a glycosaminoglycan that retains water in connective tissue.
What the data say: A 2025 meta‑analysis of 7 RCTs found that daily oral hyaluronic acid (120‑240 mg) for 8‑12 weeks significantly improves skin hydration, elasticity, and wrinkle depth. A 2025 RCT of a hyaluronic acid matrix ingredient (containing HA, sulfated GAGs, and collagen) in healthy women aged 35‑65 confirmed improvements in skin brightness, hydration, smoothness, and roughness.
Practical rule: If you care about skin health and joint function, hyaluronic acid is well‑supported. Use 120‑240 mg daily for 8‑12 weeks, then take a break.
Verdict: Good evidence for skin and joints. Use periodically.
Ginseng — Brain Health and Metabolism
Ginseng (Panax ginseng) is a traditional adaptogen with documented effects on cognition, fatigue, and metabolic health.
What the data say: A 2025 meta‑analysis of 52 RCTs (4,776 participants) found that daily supplementation with ginseng and other plant‑derived compounds leads to significant cognitive improvements. A 2025 systematic review and meta‑analysis specifically on ginseng confirmed cognitive benefits as measured by the Mini‑Mental State Examination and Alzheimer’s Disease Assessment Scale.
Practical rule: Use ginseng occasionally for brain health and metabolic support. The effects are modest but real.
Verdict: Well‑supported for cognition. Take occasionally.
Ginkgo Biloba — Brain Health, Used Occasionally
Ginkgo biloba extract (EGb 761) is one of the most studied herbal medicines for cognitive function.
What the data say: A 2025 meta‑analysis of 488 patients found that EGb 761 improves brain cell energy supply, enhances neurogenesis and neuroplasticity, decreases blood viscosity, and improves brain perfusion. A 2025 meta‑analysis concluded that EGb 761 is safe and effective in the treatment of mild dementia, improving cognition, activities of daily living, global assessment, and quality of life. For healthy adults, a 2025 network meta‑analysis found that ginkgo biloba may improve clinical assessments with mild adverse events.
Practical rule: Use Ginkgo biloba occasionally for brain health. The evidence is strongest for dementia patients, not healthy people.
Verdict: Good evidence for cognitive impairment. Weak evidence for healthy adults.
Tier 3 — Still Experimental (Not Yet Ready)
These are interesting but lack sufficient human evidence. Watch the literature, but do not spend your money yet.
AMPK Activators
AMP‑activated protein kinase (AMPK) is a cellular energy sensor. Activating it mimics the metabolic effects of exercise and calorie restriction.
What the data say: A Phase 1 trial of BLX‑0871, a pharmaceutical AMPK activator, is ongoing in healthy adults. A 2025 study developed an omega‑fatty acid‑based supplement that activates AMPKα and PPARδ, designed as an “exercise mimetic”.
Practical rule: No commercially available AMPK activator supplement has been proven effective in humans. This is still research‑stage.
Verdict: Wait.
Passionflower
Passionflower (Passiflora incarnata) has traditional use for anxiety and insomnia.
What the data say: A 2024 trial in adults with stress‑associated insomnia found improved sleep and reduced perceived stress. A 2025 study found that passionflower remained beneficial, although it was less effective than chamomile on some outcomes. Passionflower was generally well tolerated.
Practical rule: Passionflower is safe and may help with mild sleep issues. It is not a substitute for good sleep hygiene.
Verdict: Safe but unproven beyond small studies.
Cordyceps
Cordyceps is a medicinal mushroom used for energy and endurance.
What the data say: A 2025 meta‑analysis found that cordyceps sinensis supplementation significantly improved endurance performance (p=0.05), ventilatory threshold (p=0.03), and VO₂peak (p=0.04). A 2025 review concluded that long‑term supplementation (2‑16 weeks) has demonstrated improvements in aerobic performance in a dose‑dependent manner, but the effects are most pronounced when combined with other herbs and exercise training.
Practical rule: Cordyceps may help with endurance. The effect size is small.
Verdict: Weak but real effect. Not a substitute for training.
Nattokinase
Nattokinase is an enzyme extracted from natto (fermented soybeans). It has fibrinolytic (clot‑dissolving) activity and is marketed for cardiovascular health.
What the data say: A 2023 systematic review of 6 RCTs (546 participants) found that nattokinase significantly reduced systolic blood pressure by −3.45 mmHg and diastolic by −2.32 mmHg. Lower doses had limited effects on lipids. A 2025 review noted that higher doses (≥6,000‑10,800 FU/day) may improve lipid and arterial structure indicators. Long‑term safety is good.
Practical rule: Nattokinase has mild blood‑pressure‑lowering effects. The evidence base is small (546 participants across six trials), which is far smaller than the evidence for any guideline‑recommended antihypertensive therapy.
Verdict: Weak but real. Not a substitute for lifestyle or medication.
The Bottom Line — How to Build a Rational Stack
Here is the honest truth for a man in his forties with a clean diet, regular exercise, and a history of alcohol abuse that he has left behind:
Essentials (most days):
- Vitamin D — October to April
- B‑complex — insurance during low‑quality eating
- Microalgae (spirulina or chlorella) — nutritional insurance
Occasional (when needed):
- Silymarin — cycled for liver support
- Quercetin — for blood pressure and metabolism
- Ashwagandha — for fitness and recovery
- Rhodiola — for stress and fatigue
- Creatine — during bulking periods
- L‑carnosine — during high‑intensity training blocks
- Hyaluronic acid — for skin and joints during 8‑12 week cycles
- Ginseng or Ginkgo — occasionally for brain health
- Butyrate — during sedentary periods if constipation occurs
Not worth it:
- Tribulus
- Maca
- Oral glutathione
- TMG (if you already take creatine)
Too early to tell:
- Fisetin
- AMPK activators
- Passionflower
- Cordyceps
- Nattokinase
- NAD⁺ precursors
The best supplement is a whole‑food diet, daily walking, and lifting heavy things. These pills are marginal gains — useful in specific contexts, but they will never replace the basics.