Evidence-Based Supplements I Actually Recommend: Omega-3s, Creatine, and Vitamin D

When clients in Edmonton or through my online coaching ask about supplements, I usually smile before answering.

Because the question always comes in the same way:

“What’s the best supplement for building muscle, losing fat, or just feeling better?”

And the truth is… most people expect me to rattle off the latest pre-workout or a complicated stack of powders. But here’s the thing—supplements don’t replace training, nutrition, or recovery. They’re just the icing on the cake.

That said, there are a few I recommend consistently—not because of hype, but because the evidence is strong and I’ve seen them work firsthand with my clients. Let’s walk through three of them: Omega-3s, Creatine, and Vitamin D.

Omega-3s: More Than Just “Fish Oil”

Omega-3 fatty acids (EPA and DHA) show up in fatty fish like salmon and sardines. Most people think of them as “heart-healthy fats,” but the benefits go deeper.

• Research: Omega-3s have anti-inflammatory properties (Calder, 2017), can help with muscle soreness and recovery (Philpott, Donnelly, & Isenring, 2019), and even support brain health.

• Case Study: One of my endurance athletes was battling knee pain after long runs. She was already doing mobility work and strength training, but progress was slow. Once she started getting regular Omega-3s in—through salmon twice a week and a daily fish oil supplement—her recovery improved noticeably. It wasn’t magic, but paired with smart training adjustments, it reduced the lingering inflammation that was holding her back.

• Practical Tip: If you eat fish 2–3 times per week, you’re probably covered. If not, 1–2 g per day of combined EPA + DHA from a supplement is a solid insurance policy.

  
  

Creatine: Not Just for Bodybuilders

Creatine is one of the most misunderstood supplements. People still think it’s dangerous for your kidneys, bloats you, or is only for “bros.” The research—and my experience—says otherwise.

• Research: Creatine consistently improves strength, power, and lean body mass (Buford et al., 2007). More recently, it’s even been studied for cognitive benefits under fatigue (Avgerinos et al., 2018).

• Case Study: I worked with a busy dad training for a Spartan Race. His lifting sessions were short, and he needed every bit of strength he could squeeze out. After adding 5 g of creatine daily, he noticed two changes: his sprint intervals felt more explosive, and he didn’t fade as quickly in the later rounds of his strength workouts. Over 12 weeks, he PR’d his deadlift without changing much else.

• Practical Tip: Stick with creatine monohydrate. 3–5 g daily is enough—no need for expensive blends or cycling.

  
  

Vitamin D: The Canadian Deficiency Problem

Living in Alberta, we all know what winter feels like: short days, less sunlight, and more time indoors. That’s exactly why Vitamin D deficiency is common here.

• Research: Vitamin D plays a major role in bone health, muscle function, and immunity (Holick, 2007). Low levels are associated with fatigue, poor recovery, and higher injury risk.

• Case Study: One of my online coaching clients moved from Vancouver to Edmonton last winter. By January, he complained of feeling drained despite sleeping well and training consistently. A blood test revealed his Vitamin D levels were low. After supplementing with 2000 IU daily, his energy improved, and his lifting sessions no longer felt like a grind. Again—not magic, just filling in a gap.

• Practical Tip: Most adults can benefit from 1,000–2,000 IU per day, ideally taken with food. If possible, get your levels tested for a personalized dose.

  
  

Why These Three?

The supplement market thrives on complexity. But in reality, the best supplements fill gaps, not fantasies.

Omega-3s help with inflammation and recovery. Creatine helps with strength, power, and even brain function. Vitamin D helps if you live somewhere with long winters (hello, Edmonton).

They’re not flashy, and they won’t replace training, sleep, or good nutrition—but they will make a difference when used consistently in the right context.

At Shift to Strength, I help clients simplify their approach so they’re not wasting money on gimmicks. Instead, we focus on the basics—the things that actually move the needle.

👉 Want to make sure your supplement routine supports your training and lifestyle? Book a strategy call.

Supplement Comparison Chart

Supplement	Primary Benefit	Typical Dose	Best For
Omega-3s (EPA & DHA)	Reduce inflammation, support recovery & brain health	1–2 g/day combined EPA + DHA (or 2–3 servings of fatty fish/week)	Athletes with joint issues, endurance recovery, general health
Creatine Monohydrate	Strength, power, muscle mass, possible cognitive boost	3–5 g/day	Strength athletes, hybrid athletes, anyone looking to boost training performance
Vitamin D	Bone health, muscle function, immunity, energy	1,000–2,000 IU/day (varies by deficiency)	Canadians (especially in winter), those with low sun exposure

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References

Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013

Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Ziegenfuss, T. N. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6

Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105–1115. https://doi.org/10.1042/BST20160474

Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553

Philpott, J. D., Donnelly, C., & Isenring, E. (2019). Omega-3 polyunsaturated fatty acids, inflammation, and recovery from exercise-induced muscle damage: A systematic review. Journal of the International Society of Sports Nutrition, 16(1), 14. https://doi.org/10.1186/s12970-019-0284-4