The supplement world is a crazy one. I can't believe all the things that are marketed as being helpful. There is no way you could ever afford everything that's out there, let alone try it all.
I'm further dismayed by seeing people who take things recommended by supposedly reputable sources. It recently came to my attention that a company who purports to have some of the same understanding of fats as I do and follow some of the same guidelines has begun marketing krill oil as a source of omega-3 fats, never mind that OMEGA 3 FATS AND KRILL OIL ARE EXACTLY THE OILS I AND THOSE I FOLLOW WARN AGAINST TAKING. Sorry, I’m yelling.
My own experience with supplements was one of trial and error, which often harmed my health such as taking Resveratrol which elevated my cortisol to alarming levels or nitric oxide boosters which hastened my aging and fatigue development (these are often in pre-workout supplements and will make you age faster than Rip Van Winkle). It really is better to not take supplements than it is to take some which are harmful, as you will regress rather than progress in health gains. That being said, there are some which have a long history of known effects and can be helpful with minimal side effects, ones which have been integral to the restoration of my health. But even some good supplements have side effects, and these are usually easily avoided simply by taking low doses—where most people think that more is better and will have a stronger effect on their health, this is not often the case and more can usually throw metabolic pathways out of whack. The only supplements I've ever found which works opposite this are vitamin C and iodine (and iodine can still throw your pathways out of whack but in the case of iodine, I view it as a positive thing).
After years of trying different supplements there are only a few which have consistently proved to be of actual benefit to my long term health while also being fairly benign in their effects. Previously I made a Supplement Guide which details my experience with a whole host of supplements. Below are the ones that I continue to take to this day, and why I take each can be found in my book, Fuck Portion Control. I don't provide or recommend brands because sometimes they change formulas, or readers might take the recommendation of one supplement from one brand as an endorsement of their whole line, which is rarely the case as supplements usually contain allergenic and problematic fillers and additives. It is best to read ingredients, compare brands, buy those with the least number of content, and especially avoid things like silica, gums, titanium, and other suspect ingredients. One ingredient that is often mistaken as a problem but which is common is magnesium stearate. That is just magnesium bound to a stearic acid molecule which is one of the most helpful fatty acids, but stearic acid is also not easily absorbed into the body at all, especially as a lone fatty acid, and this ingredient is in my opinion, harmless, or even helpful. Also, in my past when I was very ill I did need to use other supplements such as thiamine, riboflavin, or lysine but which I no longer need, and the broader list of helpful supplements are in the supplement guide or mentioned as such in my book.
SUPPLEMENTS I TAKE
Non-Corn Vitamin C or Natural Vitamin C
Brewer's Yeast (natural B vitamins, or I make my own homemade bread from heirloom grains which contains the same beneficial yeast and thus B vitamins)
Zinc (can cause nausea in large amounts—small amounts are better)
Sunlight (I know it's corny to add this as a supplement, but it's true)
EVERY FEW DAYS—
Aspirin (not really a supplement, but a helpful medication)
Taurine (for hair restoration therapy)