6 Good Trusted Supplements for Your Health

There are hundreds of brands and thousands upon thousands of supplements on the market. Figuring out the right ones, let alone the safe and effective ones, can be quite intimidating.

Don’t worry, though.

We’ve got you covered.

Here are 6 good, trusted supplements for your health that are backed by research and offer a wide range of benefits.

#1 Fish Oil

Fat is an essential micronutrient, which means that our bodies cannot survive without it. While fat is ubiquitous in the typical Western Diet, not all fats are the same. And, to make matters worse, one of the most important groups of fatty acids is among the least consumed by the average individual.

Of course, we’re talking about omega-3 fatty acids like EPA, DHA, and ALA.

Omega-3s are found in fatty fish like salmon, mackerel, and sardines. They are also found in limited amounts (as ALA) in certain plant foods, such as walnuts, flax seeds, and chia seeds.

These important fats have anti-inflammatory properties, which may help your joints to feel better and support recovery from hard training. Omega-3s have also been shown to support cardiovascular health as well as promote a healthy mood.[1,2,3]

On the flip side, not consuming enough omega-3s in conjunction with consuming too many other types of fatty acids can create a pro-inflammatory state in the body. This is concerning because  chronic inflammation is associated with multiple chronic diseases including diabetes, metabolic syndrome, depression, and cardiovascular disease.[4,5]

While fatty fish are rich in omega-3s, significant portions of the population don’t consume enough seafood. Fish oil supplements offer a quick, convenient, and affordable way to meet your omega-3 requirements, but not all fish oil supplements are created equal. Many products on the market use inferior quality fish oil (which contains a relatively low amount of actual EPA/DHA) and/or they’re not properly stored, which means the valuable oils oxidize and lose their health-promoting properties.

1UP Omega-3 contains a novel High Strength Omega Rich Fish Oil Concentrate that delivers 720mg EPA and 480 mg DHA per serving to support cognitive and cardiovascular health as well as joint function.

#2 Creatine Monohydrate

Creatine is lauded for its athletic performance and muscle building benefits, but more and more recent studies are highlighting the supplement’s benefits regarding cognitive and cardiovascular health.[6]

Both the brain and heart consume high amounts of ATP, which partially explains why creatine would be beneficial, but other studies have found that creatine supplementation may be able to reduce other factors that contribute to cardiovascular and cognitive decline, including homocysteine, inflammation, and damaging reactive oxygen species (ROS).[6]

Creatine supplementation has also been found to:

• help reduce high blood sugar levels (hyperglycemia)[7]
• Improve glycemic control in those suffering from type 2 diabetes[8]
• increase bone mineral density and strength in elderly individuals[9]
• reduce decrease triglyceride accumulation and increase liver health in models of non-alcoholic fatty liver disease[10]

Best of all, creatine is safe and affordable. It has been studied literally hundreds of times and continues to impress researchers with its utility and effectiveness.

When it comes to choosing a creatine supplement, don’t fall for hype. You don’t need to spend your money on any ultra-premium or “designer” form of creatine (creatine HCl, Magnesium creatine chelate, etc.).

Good ole creatine monohydrate is what you want. It’s the most studied form of creatine and NO other form of creatine has the body of research that monohydrate does. Even better, creatine monohydrate is also the most budget-friendly form of creatine on the market.

1UP Pure Rebuild supplies the full research-backed dose of 5,000 mg creatine monohydrate in every serving alongside.

#3 Vitamin D

Similar to omega-3s, vitamin D is another essential substance our bodies require that significant portions are deficient in. It serves as an important prohormone in the body as well as plays important roles in bone and cardiovascular health.

A few of the main contributors to the widespread vitamin D deficiencies are:

• It’s difficult to get from food sources
• Too much time spent indoors (our bodies naturally synthesize vitamin D when our skin is exposed to sunlight)
• Our skin being covered with clothing or sunscreen when outdoors (both of which reduce sunlight exposure)
• Certain parts of the globe don’t get as much direct sunlight during certain times of the year

To help satisfy your body’s vitamin D requirement, it’s helpful to have a multivitamin supplement, such as Greens & Reds + Multivitamin or 1UP Multi-Go Men or Multi-Go Women, which contains 100% of RDA for vitamin D.

#4 Whey Protein

The power of protein cannot be emphasized heavily enough. It supports muscle growth, recovery, hair growth, vibrant skin, wound healing, hormone production, and much more!

There are many excellent protein sources, including lean beef, venison, elk, poultry, fish, shellfish, and even plant protein, but there’s something (actually more than one thing) that makes whey protein truly remarkable.

For starters, it is a complete protein that contains all of the essential amino acids (EAAs) the body needs to build and repair lean muscle. Whey offers high bioavailability (even higher than other complete proteins like egg, poultry and red meat) which means that our bodies can utilize it very efficiently. Next, whey digests quickly, making it ideal for a pre workout or post workout shake to fuel hard-working muscles.

Whey protein also offers a convenient and quick-fix option when you’re pressed for time and need a healthy meal or snack.

It’s affordable and has a high safety profile.

There’s even research showing that whey protein supports weight loss as well as cardiovascular health![11,12,13]

And, we understand that you can meet all of your daily protein needs without ever having a serving of whey protein. At the same time, whey is damn tasty, providing an indulgent treat (and reprieve) from the usual helpings of steak, chicken, turkey, eggs, etc.

1UP Whey Protein supplies over 20 grams of protein per serving in a variety of delicious flavors that can fit any craving you’re having for something sweet and indulgent.

We have revolutionized Protein Shakes with New Juice-like Clear Protein

#5 Greens Supplements

There’s no other way around it -- the average individual doesn’t consume enough plant foods, especially greens like broccoli, spinach, or kale. But, these foods are some of the most micronutrient rich foods available, rich in fiber, vitamins, minerals, and antioxidants that can help combat free radicals and oxidative stress.

Greens + Multivitamin supplements, like 1UP Vegan Greens & Reds Superfoods Plus, all-in-1 product offer a convenient and helpful option to support your daily nutrition needs.

#6 Magnesium

Magnesium is an essential electrolyte that plays a key role in hundreds of biological processes, including muscle relaxation, DNA synthesis, blood pressure regulation, and energy production. It’s easily obtained through a healthy diet as its found in foods like nuts, seeds, legumes and greens.

Unfortunately, magnesium is one of the most common deficiencies, alongside omega-3s, vitamin D and fiber.

Deficiencies in magnesium can lead to cramping, poor coordination, loss of appetite, and poor sleep. Recent research even found an association between magnesium deficiency and increased DNA damage![16]

Experts recommend that women consume between 310-320 mg and men consume 400-420 mg magnesium per day (depending on age).[17]

As we’ve stated before, satisfying your magnesium needs from a nutritious diet should be your focus. We also realize that life happens and supplements exist to help cover the gaps that may occur.

1UP Super Magnesium supplies 300mg elemental magnesium from a dual-action blend of two bioavailable magnesium supplements in:

• Magnesium Bisglycinate Chelate
• Magnesium Malate

Every serving of Super Magnesium also contains Vitamin C and D3 to support your micronutrient requirements.

Super Magnesium can be taken anytime of day, but we find it particularly useful during stressful instances or before bed to promote relaxation and quality sleep.

1UP Manufacturing Quality  

We control every step of the process to ensure the highest quality—from sourcing and importing raw ingredients to in-house R&D, manufacturing, and lab testing in our state-of-the-art, FDA-registered, NSF/ANSI GMP 455-2 Certified facility in Miami, FL. We do it all, ensuring excellence in every product we make

References

1. Calder, P. C. (2006). n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American Journal of Clinical Nutrition, 83(6 Suppl), 1505S-1519S.https://doi.org/10.1093/ajcn/83.6.1505S
2. Grosso et al. (2014). Omega-3 fatty acids and depression: A meta-analysis. Critical Reviews in Food Science and Nutrition, 54(8), 1058-1069.
3. Peoples, G. E., & McLennan, P. L. (2010). Dietary fish oil reduces skeletal muscle oxygen consumption, provides fatigue resistance and improves contractile recovery in the rat in vivo hindlimb. The British Journal of Nutrition, 104(12), 1771–1779. https://doi.org/10.1017/S0007114510002928
4. Raison CL, Miller AH. Is depression an inflammatory disorder? Curr Psychiatry Rep. 2011 Dec;13(6):467-75. doi: 10.1007/s11920-011-0232-0. PMID: 21927805; PMCID: PMC3285451.
5. Henein MY, Vancheri S, Longo G, Vancheri F. The Role of Inflammation in Cardiovascular Disease. Int J Mol Sci. 2022 Oct 26;23(21):12906. doi: 10.3390/ijms232112906. PMID: 36361701; PMCID: PMC9658900.
6. Clarke H, Kim DH, Meza CA, Ormsbee MJ, Hickner RC. The Evolving Applications of Creatine Supplementation: Could Creatine Improve Vascular Health? Nutrients. 2020 Sep 16;12(9):2834. doi: 10.3390/nu12092834. PMID: 32947909; PMCID: PMC7551337.
7. Ferrante R.J., Andreassen O.A., Jenkins B.G., Dedeoglu A., Kuemmerle S., Kubilus J.K., Kaddurah-Daouk R., Hersch S.M., Beal M.F. Neuroprotective effects of creatine in a transgenic mouse model of Huntington’s disease. J. Neurosci. 2000;20:4389–4397. doi: 10.1523/JNEUROSCI.20-12-04389.2000.
8. Gualano B., de Salles Painelli V., Roschel H., Lugaresi R., Dorea E., Artioli G.G., Lima F.R., da Silva M.E., Cunha M.R., Seguro A.C., et al. Creatine supplementation does not impair kidney function in type 2 diabetic patients: A randomized, double-blind, placebo-controlled, clinical trial. Eur. J. Appl. Physiol. 2011;111:749–756. doi: 10.1007/s00421-010-1676-3
9. Chilibeck P.D., Candow D.G., Landeryou T., Kaviani M., Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med. Sci. Sports Exerc. 2015;47:1587–1595. doi: 10.1249/MSS.0000000000000571.
10. Da Silva R.P., Kelly K.B., Leonard K.A., Jacobs R.L. Creatine reduces hepatic TG accumulation in hepatocytes by stimulating fatty acid oxidation. Biochim. Biophys. Acta. 2014;1841:1639–1646. doi: 10.1016/j.bbalip.2014.09.001
11. Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani A. Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies. Br J Nutr. 2022 Aug 28;128(4):659-672. doi: 10.1017/S0007114521003676. Epub 2021 Sep 13. PMID: 34511143.
12. Vajdi M, Musazadeh V, Zareei M, Adeli S, Karimi A, Hojjati A, Darzi M, Shoorei H, Abbasalizad Farhangi M. The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023 Sep;33(9):1633-1646. doi: 10.1016/j.numecd.2023.05.025. Epub 2023 May 26. PMID: 37419751.
13. Batsis JA, Petersen CL, Cook SB, Al-Nimr RI, Driesse T, Pidgeon D, Fielding R. Impact of whey protein supplementation in a weight-loss intervention in rural dwelling adults: A feasibility study. Clin Nutr ESPEN. 2021 Oct;45:426-432. doi: 10.1016/j.clnesp.2021.07.006. Epub 2021 Jul 24. PMID: 34620350; PMCID: PMC8502229.
14. Varma, K., Amalraj, A., Divya, C., & Gopi, S. (2020). The Efficacy of the Novel Bioavailable Curcumin (Cureit) in the Management of Sarcopenia in Healthy Elderly Subjects: A Randomized, Placebo-Controlled, Double-Blind Clinical Study. Journal of Medicinal Food, 24(1), 40–49. https://doi.org/10.1089/jmf.2020.4778
15. Liu X, Lin L, Hu G. Meta-analysis of the effect of curcumin supplementation on skeletal muscle damage status. PLoS One. 2024 Jul 15;19(7):e0299135. doi: 10.1371/journal.pone.0299135. PMID: 39008500; PMCID: PMC11249235. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0299135
16. Varinderpal S. Dhillon, Permal Deo, Michael Fenech. Low magnesium in conjunction with high homocysteine increases DNA damage in healthy middle aged Australians. European Journal of Nutrition, 2024; DOI: 10.1007/s00394-024-03449-0
17. https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/