The supplement market is full of products with excellent marketing materials and zero evidence of efficacy. At the same time, there are a handful of substances with excellent evidence that most people don't take — or take incorrectly.
How to read the numbers: Target = the value we aim for · Risk = what to watch out for
Is low in Mg
Estimates of inadequate magnesium intake vary widely between countries and studies, and a standard blood test does not reflect body stores well, so treat the 80% as a rough estimate. Start with magnesium-rich foods – legumes, nuts, seeds and whole grains.
Defined as deficiency
A blood vitamin D level below 20 ng/mL (50 nmol/L) is considered insufficient by many expert bodies, which is common in Central Europe in winter. Have your level measured, ideally at the end of winter, and discuss any supplementation with your doctor.
Therapeutic dose
Coenzyme Q10 is important for energy production in the mitochondria, and the range shown reflects amounts used in studies; evidence of benefit is so far mixed. If you take medication, for example blood thinners or cholesterol drugs, talk to your doctor before using it.
The foundation — what most people really need
Vitamin D3 + K2: D3 deficiency affects 70–80% of the population in Central Europe. K2 prevents vascular calcification when supplementing D3. Magnesium (magnesium glycinate): an enzyme cofactor in 300+ biochemical reactions. Deficiency is common under stress and with intense training. Omega-3 (EPA + DHA): anti-inflammatory, cardioprotective, neuroprotective. Product quality matters — rancid oils are worse than none at all.
No supplement works the same way for everyone. Genetic variants, your microbiome, hormonal profile and baseline values determine what effect a given substance will have on you specifically.
Longevity supplements
NAD+ precursors (NMN, NR): decline with age and are key to mitochondrial function and DNA repair. The research is promising, but still ongoing. Quercetin: a polyphenol with senolytic properties — helps eliminate senescent "zombie" cells. Spermidine: induces autophagy and is found in wheat germ and fermented foods.
What to buy and what not to buy
Third-party certification (NSF, Informed Sport) is the bare minimum. The form of the substance matters — magnesium oxide has low bioavailability, glycinate or malate far higher. The dosage on the label may not match the therapeutic dose used in studies.
