Top 5 Supplements Worth Buying (and 5 To Skip)
The supplement aisle feels crowded, loud, and expensive. Labels promise stronger immunity, faster recovery, better focus, and endless energy. Most people only want a short list of supplements that support nutrition and wellness in a realistic way.
This guide highlights five supplements worth buying for many people in Canada and five that offer less value. The focus stays on real gaps in everyday diets, practical doses, and a food-first approach that respects both health and budget.
Use this overview to narrow your cart, spend where evidence looks strongest, and avoid products that add more cost than benefit.
Supplements Worth Buying for Nutrition & Wellness
1. Vitamin D
Vitamin D comes mainly from sunlight on skin. During fall and winter in Canada, that source drops sharply. Many people see blood levels fall below the optimal range, which affects bone strength, immune function, and mood.
Key points for vitamin D:
- Supports calcium and phosphorus absorption
- Helps maintain bone and muscle function
- Plays a role in immune and cardiovascular health
Daily doses often sit between 1000 and 2000 IU, while higher amounts require lab testing and medical guidance. Some people prefer one daily dose, others use a weekly dose prescribed by a professional. Avoid taking vitamin D with coffee or strong tea, since caffeine interferes with absorption. A small snack with fat, such as yogurt or avocado, improves uptake.
2. Vitamin B12
Vitamin B12 exists mostly in animal products, especially red meat, eggs, and dairy. Low intake appears frequently in vegetarians, vegans, and older adults. Deficiency leads to fatigue, low mood, tingling in hands and feet, and problems with memory or focus.
Why vitamin B12 matters:
- Supports red blood cell formation
- Plays a central role in nerve health
- Involved in DNA production and energy metabolism
Supplement doses often range from 250 to 5000 mcg. Many people absorb B12 better on an empty stomach or between meals. A blood test helps confirm deficiency and guides dose, so partner with a health professional before going high on your own.
3. Creatine
Creatine ranks as one of the most researched sports supplements worldwide. It suits strength training, high-intensity intervals, team sports, and anyone who wants better training quality and recovery.
Core benefits:
- Increases phosphocreatine stores that support ATP production
- Helps maintain training intensity across sets and sprints
- Supports lean mass and strength gains over time
A simple approach uses 3 to 5 grams of creatine monohydrate per day. Some lifters use a short loading phase with higher daily intake for one week, although long-term results still appear with steady daily dosing. Mix creatine with water or a carb-protein snack, drink plenty of fluids, and monitor stomach comfort.
4. Probiotics
Gut health influences digestion, nutrient absorption, immune function, and even mood. Processed food, alcohol, illness, and antibiotic use disrupt the gut microbiome. A probiotic strategy helps rebuild balance.
Two routes work here:
- Probiotic supplements that supply specific strains in measured doses
- Fermented foods such as yogurt, kefir, kombucha, kimchi, and sauerkraut
Probiotics support vitamin K and certain B vitamins, fight off harmful bacteria, and promote regular digestion. Strain and dose selection benefits from guidance, especially for people with irritable bowel symptoms or past gut issues. Pair probiotic intake with fibre-rich foods so those bacteria receive the fuel they need.
5. Whey Protein
Protein underpins nearly every system in the body. Adequate intake supports:
- Muscle growth and repair
- Immune and hormone function
- Skin, hair, and nail integrity
- Satiety and steady blood sugar
Many people fall short on daily protein and rely heavily on refined carbs and saturated fats. Whey protein offers a fast, convenient way to reach a target of roughly 20 to 30 grams per meal when life feels busy.
Use whey protein as:
- A shake between meals
- A quick breakfast with fruit and oats
- A recovery drink after training
Whey should not replace balanced meals on a regular basis, since whole foods supply fiber, micronutrients, and healthy fats. Read labels closely and aim for brands with minimal sugar, short ingredient lists, and at least 20 grams of protein per serving.
Supplements To Skip or Rethink
- Vitamin C
Vitamin C shows up in citrus fruit, berries, bell peppers, broccoli, and many other staples. The daily target for adults sits around 75 mg for women and 90 mg for men. A single orange or a handful of strawberries already covers that need.
Large doses of vitamin C:
- Do not prevent colds for most people
- Lead to saturation, with extra amounts leaving the body in urine
- Sometimes trigger stomach upset
For most healthy adults who eat fruits and vegetables, a separate vitamin C supplement delivers little extra benefit.
2. BCAAs
Branched-chain amino acids (leucine, isoleucine, valine) support muscle protein synthesis. Marketing often positions BCAA powders as essential for growth and recovery.
Reality looks simpler:
- Whey protein, Greek yogurt, eggs, meat, poultry, tofu, and soy contain BCAAs in natural ratios
- A person who reaches daily protein targets already receives generous BCAA intake
For that reason, BCAA supplements rarely add value for anyone who eats enough protein. Direct spending toward higher-quality protein sources or whey protein offers better returns.
3. Collagen
Collagen products appear in powders, gummies, bars, and infused coffees. Claims often centre on smoother skin, stronger nails, thicker hair, and joint support.
Points to consider:
- Collagen breaks down into amino acids during digestion, similar to other proteins
- The body then uses those amino acids wherever they are needed
- Many promising studies come from industry-funded research
A varied diet with enough total protein supports collagen production in skin and connective tissue without extra powder in a drink. Some people still enjoy collagen as an easy protein source, but expectations around skin and beauty outcomes need a realistic lens.
4. Vitamin E
Vitamin E works as an antioxidant and supports immune and eye health. High doses in supplement form raise concern.
Potential problems with large vitamin E doses:
- Increased bleeding risk, especially alongside blood thinners
- Nausea, diarrhea, fatigue, and weakness at high intakes
- Links with higher risk of certain health issues in some studies
Most people reach adequate vitamin E levels through nuts, seeds, plant oils, and leafy greens. For that group, an extra pill adds risk without clear advantage.
5. Multivitamins
Multivitamins appeal to anyone who wants a simple “insurance policy.” Reality looks more nuanced.
Limitations:
- Nutrient forms often absorb poorly
- Certain minerals compete with each other, such as calcium blocking iron absorption
- Doses rarely match individual needs
A balanced plate with vegetables, fruit, whole grains, legumes, lean protein, and healthy fats covers the majority of daily micronutrients. Targeted supplements such as vitamin D or B12 line up better with lab results and personal diet patterns than a generic multivitamin.
Food First, Supplements Second
Supplements serve best as support, not as the foundation of nutrition and wellness. Real meals still do the heavy lifting.
For stronger results:
- Hit daily protein targets with prepared meals that deliver 25 to 45 grams per serving
- Pair carbohydrates and protein to support training sessions and creatine use
- Rely on yogurt, kefir, kimchi, and sauerkraut for everyday probiotic support
- Layer vitamin D and B12 on top when blood work or diet patterns point toward a gap
Fit Kitchen meals help lock in those habits during the workweek. Each menu option lists calories, protein, carbs, and fats so you build a week that matches your macro targets without extra math or meal prep. That structure supports athletes, busy professionals, and anyone who values practical nutrition across Canada.
Questions about ingredients, allergens, storage, or reheating go to the FAQ page for quick, clear answers. Ready to move from supplement guessing to a solid food base? Place an order today and line up next week’s meals before life gets hectic again.