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Supplements:
What Actually Works
Most supplements are expensive urine. A small number have genuinely strong evidence. Here is the honest breakdown — no affiliate links, no sales pitch.
The Tier 1 Supplements
These have strong, replicated evidence and fill gaps that food genuinely cannot fill for most people in the modern world.
Vitamin D3 + K2
70%+ of people in northern latitudes are deficient. Vitamin D3 influences over 2,000 genes, immune function, bone density and mood. K2 ensures calcium goes to bone not arteries. 2,000–4,000 IU D3 + 100mcg K2 daily.
Omega-3 (EPA/DHA)
If you don't eat fatty fish 3x/week, you need this. EPA and DHA reduce inflammation, protect the brain, lengthen telomeres and lower triglycerides. 2–3g combined EPA+DHA daily from fish oil or algae.
Magnesium Glycinate
Most people are deficient. Magnesium is involved in 300+ enzymatic reactions. Glycinate form is best absorbed and dramatically improves sleep quality. 300–400mg before bed.
Creatine Monohydrate
The most studied supplement in history. Benefits muscle preservation, cognitive function and bone density — especially important as you age. 3–5g daily. Cheap and safe.
The Tier 2 Supplements
Interesting mechanistic evidence and some human data, but not yet replicated enough to be universal recommendations.
NMN / NR
NAD+ levels decline with age and are critical for cellular energy and DNA repair. NMN and NR raise NAD+ levels. Animal data is compelling. Human data is promising but limited. 500mg NMN daily if trying.
Resveratrol
Activates sirtuins — genes involved in cellular repair. Strong animal data. Human bioavailability is poor unless taken with fat or in trans-resveratrol form. Mixed evidence overall.
Berberine
Sometimes called "natural metformin." Activates AMPK, improves insulin sensitivity and has promising longevity pathway activation. 500mg 2–3x daily with meals.
Curcumin (Liposomal)
Turmeric's active compound is a powerful anti-inflammatory but has terrible bioavailability. Only liposomal or piperine-combined forms are worth taking. Regular curcumin capsules are largely useless.
Mike's Honest Caveat
Supplements are called that for a reason — they supplement a good diet and lifestyle. No supplement compensates for poor sleep, chronic stress, a bad diet or no exercise. Fix those first.
The supplement industry is largely unregulated and full of under-dosed, poorly absorbed products. If you supplement, prioritise quality: third-party tested brands, correct dosages, and the right form (magnesium glycinate not oxide; omega-3 as triglycerides not ethyl esters).
Supplements Mike Does Not Recommend
- Most multivitamins — poorly absorbed, wrong forms, wrong doses, and may actually interfere with natural processes.
- Collagen powder — food-based collagen building blocks (vitamin C + protein + zinc) are more effective and cheaper.
- Most pre-workouts — high stimulant load, often underdosed on effective ingredients, disrupts sleep.
- Any "fat burner" — nothing in this category has meaningful evidence. Save your money.
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