Guest Post: The Only 5 Supplements Scientifically Proven to Work

(This is a guest post by Dan Fries, who writes on nootropics at his site Corpina. I believe that there are other supplements proven to work, as readers know, but hey, healthy disagreement. We’re also on the same page regarding supplements you should avoid.)

The Only 5 Supplements That Are Scientifically Proven To Work

To make up for a deficiency of essential vitamins and minerals, men are often advised by their physicians to take supplements. They are required to reach the optimal health like those who wanted to maintain their great shape.

Most of the American men eat huge loads of food that contains these nutrients which are found to be unnecessary. Many researchers and physicians said that there are some vitamins and minerals they should take to reach the goal.

Although a lot of men may think that a consistent healthy diet and regular exercise are all you need to be healthy, the truth is that supplements can make a huge differents. Research shows that, no matter how healthy or diet is day-to-day, we’re not going to be at our best unless we get all the essential nutrients.

American Dietetic Association mentioned that to keep every man’s body healthy specifically aged 31 to 50, they should eat 350% of more dark green vegetables and 150% more fruit in their meals all day. Even when eating this amount of fruits and vegetables, most men they still lack the required nutrients for their body.

Between thousands supplements advised by doctors and marketed online, there are just a handful which actually work. Before we dive in to those helpful supplements, it’s worth nothing that some supplements could be dangerous if taken incorrectly.

Supplements To Avoid

Let’s get one thing straight. To survive, we need the following minerals: calcium, iron, and copper. However, over-supplementation of these minerals can be more harmful rather than


Calcium supplementation has long been thought to lower the risk of osteoporosis when we reach a certain age. But recent research stands counter to these claims. New studies show that we suffer from osteoporosis primarily due to weight issues and a lack of dietary protein – not because of the lack of calcium.

There is no conclusive evidence showing that calcium decreases the risk of bone fractures in older age. On the contrary, it may increase the risk of coronary heart disease due to artery calcification.


Iron should also be avoided, unless you’re iron deficient. Iron supplementation may cause blood poisoning if taken at higher doses. Claims that it helps women with menopause are unfounded and not supported by medical professionals.


Copper is the third supplement that should be avoided. Despite claims to its efficacy, some research has shown that copper oversupplementation leads to increased cancer risk. Although it’s an essential mineral, it copper supplementation should be avoided.

These are just among the minerals that are found to be necessary to the body, but that should be avoided with supplementation.

With that in mind let’s look at the good supplements. The stuff that has is overwhelmingly shown to benefit men. In all my years as a research scientist and more owning a supplement company, only 5 supplements stand out as ones that truly work. Here they are:

Science-backed Supplements: What Works

Whey protein

This is one of the milk proteins needed for the body. It is considered a complete protein because it contains lesser lactose and 9 more amino acids which are actually great. In fact, men who do whey protein intake see great results during workouts than those who are not.

Instead of plainly targeting the fat, it is actually preserving the muscle while shedding the flab when exercising. In that way, they could really see big changes with their body shape without compromising their usual diet.

Studies showed that the person who will have a 12-week whey protein intake, they could shed 500 calories. So that means, they could lose as much as 6.1% of fat by just religiously taking this kind of milk protein.


Creatine is a fuel source for ATP or the Adenosine Triphosphate which is responsible for the cell energy when the body is at work. This is also in-charge for the chemical energy needed for the body metabolism.

When men exercise, what this supplement can do is it increases the muscle strength and size. It increases the person’s sprint performance without having post-exercise recovery issues.

Vitamin D

It is a usual misconception that vitamin D is directly associated with calcium like it was taught in primary school. But the reality is, its role is to absorb calcium and phosphorus.

This supplement is highly needed for the body and is proven that it is far more effective than taking calcium in everyone’s diet. It prevents the person from having soft bones (osteomalacia) and fragile bones (osteoporosis). Journal of the American Medical Association said that vitamin D can also protect people from having multiple sclerosis if this supplement is taken in adequate dosage.


Like the rest of the supplements, curcumin also prevents the person from having cancer because of its ability to repair the damaged body from the foreign invaders (pathogens). This supplement is a compound found in turmeric.

Recent studies showed that this supplement helps the body the risk the risk of having chronic body issues like having cancer, heart disease, metabolic syndrome, and even Alzheimer’s disease due to its anti-inflammatory agents.


Melatonin is a hormone needed by the body to allow the internal adjustment to certain events like coping jet-lag, insomnia, shift-work disorder, and the rest of the factors that affect the body’s capability to restore its normal rhythmic activity and control to the sleep-wake cycle.

Based from the recent studies, it showed that by taking melatonin supplements can stave off the stressful effects of jet-lag and the rest of the circumstances that affect normal biorhythms.

In general, there is a lot of information stating this supplement is good and effective. But before taking them, they must assure themselves whether this is safe and at least. it is scientifically proven that it works. As far as the health is concerned, these five supplements are so far the most effective ones.
Check out our Supplements Buying Guide for Men.

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Leave a Comment:

Tuba says March 3, 2016

No disagreement. I take all five. My issue is with copper. My usual diet puts me at 150% of the RDA (mostly from seafood) and my zinc at 50% of the RDA. So I am always taking zinc to counterbalance and reduce the copper.

Timo Fischer says March 4, 2016

Great list of supplements! I take most of them never heard or took Cucumin tho (will look into that) and didn’t took Melatonin as of now, but I heard from others that it works wonders so I might give it a shot as well.

David says March 4, 2016

I would also add Vitamin A to the list of supplements to avoid. The Vitamin D Council has a great and detailed article on Vitamin A supplementation and why it is a problem in and of itself and also in terms of inhibiting Vitamin D’s effectiveness:

    Tuba says March 4, 2016

    Vitamin A can be bad… don’t eat dog liver….

    P. D. Mangan says March 4, 2016

    David, thanks, I agree with that.

Laguna Beach Fogey says March 4, 2016

No Magnesium?

    Tuba says March 4, 2016

    Magnesium? Depends on your diet. I track all food I eat and have for more than two years and that includes a huge amount of green stuff. That said I do supplement with magnesium because I need too. Others might not.

      David says March 5, 2016

      I have tracked mine for 8 years, and I have found that even with eating well (lower carb, etc), my Magnesium levels are almost always in the 250-300 mg range.

      While the evidence for Magnesium supplementation might not be as strong as other supplements, given Magnesium’s benefits, I have to supplement just to get to the RDA. So I am with you on this. I can’t imagine other Americans get anywhere close to the RDA.

        Tuba says March 5, 2016

        That has been my experience as well. That said I think magnesium is very important. It is a co-factor in over 300 body processes (and this is where the medicos get supplementation very wrong.) If you don’t have adequate amounts of a co-factor or vitamin or mineral et cetera the body will prioritize the use of what it does has, nutritional triage so to speak. Clearly needs such as keeping your heart beating takes priority over repairing DNA damage. This is how we can survive on RDAs but not be optimal. As it is difficult to get toxic levels of magnesium I take 200 to 400 mg a day besides dietary sources. It and adequate potassium have been a challenge. Even with close attention to potassium it is difficult for me to get up to even the RDA. I must use No Salt and the like and or take potassium bicarbonate.

    P. D. Mangan says March 5, 2016

    I would include magnesium, but Dan wrote the article and I didn’t tamper with it.

Philomathean says March 4, 2016

Off topic, per your Twatter:

Check out Scrivener. It’s a superior writing program and cheaper than word.

Alan says March 6, 2016

Hi, maybe a silly question, but can milk be used with instead of whey?

    P. D. Mangan says March 6, 2016

    Not silly. Whey is the protein fraction left when milk is curdled and is only about 20% of the milk protein. The rest is casein, which has a different composition. Furthermore, whey protein is 100% protein, milk is about 80% fat + carbs. So whey and milk are not the same. If I couldn’t afford it or something, I’d use milk, otherwise no.

      Rick says October 2, 2016

      I think whey protein is brilliant marketing of a waste product from making cheese…lol. It’s ridiculously expensive to boot.
      I use a couple of raw eggs and milk in my protein smoothie. They are natural whole foods.

@Joe_E_O says March 8, 2016

I have been taking a very powerful but inexpensive supplement that improves cholesterol ratios, improves the glycemic index of a meal its taken with; decreases blood pressure, and enhances weight loss, Oh, and It is a powerful prebiotic!!

Psyllium Husk fiber (aka Metamucil)


Joe E O

    P. D. Mangan says March 8, 2016

    Interesting, Joe, I didn’t know that Metamucil was just psyllium. Bet it chelates iron too. Have you lost weight using it?

      Tuba says March 8, 2016

      It is simply ground psyllium seed husks (usually the species Plantago psyllium. The seeds have soluble fiber.

    David says March 8, 2016

    I read a study a few years ago where simply increasing dietary fiber to 30 grams a day resulted in weight loss without any other dietary changes. Since then, I have been using the generic equivalent of sugar-free metamucil to make sure my fiber is 30+ grams.

      Tuba says March 8, 2016

      I would think the kind of fiber would be important, soluble or insoluble or a ratio of both. I get about 55 grams of fiber a day. I don’t think it has done much for weight change for me.

JoeEO says March 8, 2016

Dennis – for me exercise and diet is all about addressing insulin/anabolic resistance. I use FBG and my waist measurements more than scale weight. Based on the tightness of my weightlifting belt and my chinos – I am moving in the right direction. I am almost certain Psyllium Husk fiber chelates iron as my last annual doctor visit I had low normal iron for the first time in my life.

This may sound crazy you can make lots of easy, tasty dishes with psyllium husk powder. I use the following recipe as a basis to make pizza/flat bread/pancakes


Joe E O

Tuba says March 8, 2016

I have about a tablespoon a day of psyllium husks, the natural kind. Usually I just mix them with a little water and down they go (at meal time.)

dave says March 8, 2016

Thanks for the article.

Have been following the blog closely and started Resveratrol as well, given the very encouraging human studies (referenced in your ebook).

Unfortunately 2 weeks, in developed ED, very similar to what happened after I tried very low dose Arimidex. I attribute it to the aromatase activity of Resveratrol, which is probably good in theory, but if it knocks your E2 down too far, then, well ….

Unfortunately will have to add that to my personal “not” list. Regrettably.

    Tuba says March 8, 2016

    Chemically neither makes sense in contribution to ED unless perhaps your E2 was severely low to start with. You did get it tested, yes? I had mine tested two months ago and it came in at 33.3. Between 20 and 30 is acceptable though the target is 25. I’m taking one milligram a week in two half milligram doses. I calculated out the half life so by the end of this month I will be at the lowest level of E2 that dosing can create. Then I’ll get the test done again. If I need more I will add another half milligram a week. My experience was exactly the opposite. By the third day I was seeing positive results.

Dick Hertz says March 9, 2016

This post is highly in need of editing.

Joyce Lissick says June 15, 2017

I’ve been taking 1000 IU of vitamin D3 supplements daily for a long time .. Spring valley brand from Walmart.. Not I found out from a blood test I am low on vitamin D and should take a supplement.. These were also water soluble… How do I know which brand to take that really work ?

    Markus says June 15, 2017

    Hi Joyce,

    what exactly do you define as “low”? According to many lab results I’ve seen you will need 150 up to 200 IE of Vitamin D for every 10 kg (22 lbs) of body weight in order to increase your 25OHD lab value by 10/gn (which equals 25 nmol/l by the way). Take that amount for a few months and then retest.

    For example, if someone has actually been tested at 20 ng/ml and would like to increase that to 50 ng/ml, at 220 lbs start with 4500 IE up to 6000 IE over his current intake (at actually 1000 IE that would equal 5500 IE up to 7000 IE) , retest and re-adjust his dose if needed.

    As a supp I prefer the liquid ones with Vit D3. There are also some with Vitamin K2 included, those are an optimal combination (K2 activates enzymes that will help to put Calcium into your bones while absorbign it from your arteries, Calcium absorbtion is regulated via D3 so this will become an issue with increasing D3 and K2 will help you to prevent osteoporosis and artherioslcerosis at the same time) and served as a liquid there are no unneccassary fillers inside.

      Markus says June 15, 2017

      Sorry Joyce,

      “10/gn” should be read as “10 ng/ml”. And as D3 is a fat soluble vitamin always make sure to have at least some fat with it’s intake. 1 tsp is already enough.

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