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  • Writer's pictureMatt Crowe

The 3 Supplements Everyone Should Take!

I often get asked the question, “If I could only take 3 supplements what would they be”. Given the 500 (really) podcasts & articles I have listened to/read on the topic and allowing for peoples natural aversion to take supplements these are the 3 that have the greatest scientific rigour and real world application.

1. Electrolyte mineral salts - Your nerves, muscles, brain, organs and all else function so much better with adequate hydration and optimal electrolyte/mineral concentration!


A) Sodii electrolyte - I have just got a 15% discount link for this great new Australian product -

Note: Sodii has 3 x as much sodium, potassium & magnesium (much higher quality) & 0.5grams sugar versus 36 grams in Gatorade!

B) Redmond Real salt - I still believe strongly in starting every day with 300-500ml filtered water with a teaspoon of this salt with 1/2 teaspoon bicarb & 3 grams (1/2 teaspoon) creatine (see below). In fact I think you are starting every day behind if you don’t do this! (Caveat if you have high BP)!

Available in good health food & vitamin stores.

  1. Omega 3 Fish Oil - Want to decrease risk of dementia, have better cognition, less inflammation, less aching joints and muscles and a better immune and gut health then you really need good omega 3 fish oil DHA & EPA intake. If you eat quality local salmon or SMASH fish 3-4 x per week you are maybe getting enough. If NOT (like me) you should be taking 1-2 grams of QUALITY fish oil every day.

Dose - 1-2 grams per day


A) Nordic Naturals Complete Omega 3 Fish Oil - Liquid

B) Nordic Naturals Ultimate Omega 2 x - tablets

Available in good health food & vitamin stores.

  1. Creatine - With over 1000 scientific studies creatine is perhaps the most researched supplement on earth! For years every athlete with any aspiration has taken creatine because of proven athletic performance, strength & recovery results. New research now strongly shows direct evidence that creatine also improves bone density and more excitingly helps cognitive function and reduced risk of dementia. For this reason creatine is now in my top 3 for EVERYONE OF EVERY AGE!

Dose - 2.5grams 2 x per day (morning & night)


A) Creatine Monohydrate - Bulk Nutrients Creatine Monohydrate

B) Creatine Monohydrate - True Creapure

Note: Must be pharmaceutical grade creatine monohydrate!

Available in good health food & vitamin stores

Runners Up:

  • Multivitamin - if only one probably the best but make it a good one!

  • Magnesium - almost made top 3!

  • Vitamin D - important if test less than optimal

  • Quercetin - amazing research since Covid!

  • Black Cumin Seed Oil - liquid gold! My secret sauce!

  • Zinc - if copper/zinc ratio inadequate

  • CoQ10 - essential if you are on a statin!

  • Turmeric (Curcumin) - source is very important

  • Vitamin C - good base vitamin

  • B12 - if deficient

  • B vitamin mix - in this world of stress these are important

Note: Yes I take everything above on pulsed cycles yearly!


Mostly need practitioner quality or they don’t work!

Never buy from supermarket or dodgy chemist!

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