The Four Supplements Everyone Should Be Taking (Seriously)

Let’s talk supplements. Not the “buy this weird fat burner from an Instagram ad” kind—but the handful of essentials I genuinely believe every person should be taking, regardless of gender, age, or training level.

I was chatting with a client the other day who asked, “Are these just for guys who lift? Or older women? Who are these even for?” And my answer was simple: they’re for everyone. These are the foundational, tried-and-true supplements that help fill nutritional gaps and actually make a difference.

First things first: Whole food is king

Before we dive into any pills or powders, let’s get one thing straight—food comes first. Supplements are just that: supplements to fill in what your diet might be missing. Even the best diets these days can fall short thanks to modern farming practices that have left our soil (and produce) a little less nutrient-rich than they used to be. So yes, eat well, but understand that even your kale might not be packing the same punch it once did. That’s where smart supplementation comes in.

1. Whey Protein – The MVP

Whey protein tops the list, and here’s why: it’s a complete protein, meaning it contains all nine essential amino acids—especially leucine, which is the rockstar for muscle growth. Leucine triggers the mTOR pathway, which basically flips the switch for building muscle.

Whey also has excellent bioavailability, meaning your body actually absorbs and uses it. And let’s be real—convenience matters. Most people aren't getting enough protein from food alone (think: 140–200g a day for someone around 200 lbs). That’s a lot of meat. A high-quality whey protein can make that goal way more realistic.

My go-to: I use Transparent Labs 100% Grass-Fed Whey. I blend it into a smoothie in the morning because I’m not usually hungry enough for a big breakfast. I’ll toss in frozen fruit, half an avocado, collagen protein (more on that in a sec), and coconut water or regular water. It’s quick, easy, and covers a lot of nutritional bases.

2. Collagen Protein – Not Just for Hair and Skin

Collagen doesn’t get enough love. It’s got a totally different amino acid profile from muscle meat and helps support your tendons, ligaments, joints, gut lining, skin, nails—you name it. It’s especially rich in glycine, proline, and hydroxyproline, which are almost nonexistent in regular meat cuts.

Most of us aren’t eating nose-to-tail anymore (hello, ribeye and chicken breast), so we miss out on these amino acids. Collagen helps bring balance back to your protein intake and can be great for healing and longevity.

How I take it: I blend it right into my morning smoothie or coffee. I rotate between Bubs Naturals and Transparent Labs. I aim for 10–20g a day, most days of the week. It’s not about perfection—it’s about consistently filling those gaps.

3. Creatine – Not Just for Gym Bros

Creatine might be the most misunderstood (but most well-researched) supplement out there. Yes, it helps with strength and muscle mass. But it also supports brain health, cognition, mood, and even may have neuroprotective effects (think: dementia and Alzheimer’s prevention).

You can get creatine from food—like red meat or fish—but not nearly enough. A pound of red meat gives you about 5g, and most people aren't eating that much daily.

Dosing: 5g a day is the standard. If you want to go above and beyond for brain health or intense training, you could bump it to 10g. I take it during or after workouts—usually mixed with essential amino acids (EAAs) and water. No need for loading phases or fancy forms—creatine monohydrate is all you need.

4. Electrolytes – Hydration Isn’t Just Water

You can chug a gallon of water and still be dehydrated. Without electrolytes (like sodium, potassium, magnesium), your cells can’t function properly. Hydration is about balance, not just H2O.

If you’re sweating a lot—from workouts, saunas, hot weather, or even just drinking coffee or alcohol—you’re losing more than water. You’re losing salt and other minerals your body needs to perform and think clearly.

When I supplement: On training days, sauna sessions, or even after a few drinks, I’ll mix in electrolytes. I like LMNT (1,000mg sodium, 200mg potassium, 80mg magnesium per packet), but even salting your food properly or drinking coconut water can help. Just be mindful—don’t wait until you feel foggy or crampy to rehydrate the right way.

Honorable Mentions

Not “essential” for everyone, but worth considering based on your lifestyle:

• Essential Amino Acids (EAAs): Better than BCAAs. Sip them during workouts to help prevent muscle breakdown.

• Magnesium: Especially useful at night for stress, sleep, and recovery. Most people are deficient.

• Desiccated Liver: Whole-food source of vitamin A, B12, copper, and CoQ10. Great a few times a week.

• Adaptogens (Ashwagandha, Reishi, Lion’s Mane): For stress resilience and cognitive support.

• Glycine: Great for sleep and recovery, especially if you’re not taking collagen.

• L-Theanine: Helps take the edge off caffeine or stress. I mix it in my morning coffee.

Final Thoughts

If you work out, sweat, or just care about your health, these four supplements—whey protein, collagen, creatine, and electrolytes—should be on your radar. They’re not magic pills, but they fill real gaps, especially in a world where most of us are under-eating or over-stressing.

Don’t overthink it. Keep it simple. Eat well, train hard, and supplement smart.

-Corey