Everyone’s talking about supplements, but which ones are worth your money? In this week’s episode, Cherry Healey and Dr. Amir Khan dig into the evidence on creatine, vitamin D3, omega-3, zinc, magnesium and K2, multivitamins, menopause and muscle loss, brain health, and winter immunity.

We cover: why some foods may be less nutrient-dense than decades ago, creatine for performance and tired brains, safe dosages and side effects, whether gummies/tablets/powders matter, and a clear winter guide to vitamin D3 (plus when K2 and magnesium are relevant). We also answer listener questions on indigestion with vitamin C + zinc, and whether glucosamine is worth it. PLUS, a bonus, surprising gut-microbiome health hack you’ll either love… or blush at.

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Disclaimer: This show is for information only and not a substitute for medical advice. Speak to your own clinician about your circumstances, medications, and test results.

Chapters:

00:00 – Why supplements now? GP rethinks

05:17 – Creatine 101: what it is & real gains

10:30 – The Big 3: D3, creatine, omega-3

13:27 – Creatine safety & daily dosage

15:00 – New research: recovery & dementia

15:31 – Omega-3: fish vs plant sources

22:06 – Food first vs multivitamin?

22:49 – Winter D3: who needs it & how much

25:51 – D3 vs D2; magnesium & K2 roles

29:00 – Q&A: Vit C+zinc, colds, glucosamine + health hack

A Viral Tribe Production

Exec Produced by James Carpenter & Jo Scarratt-Jones

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