Supplements 101: What Actually Works (And What’s Just Hype)

In today’s episode of The Wellness Blueprint, Dr. Caleb Davis and Nicole break down the supplement world without the fluff. We talk about what “supplements” actually are, why the industry can feel like the Wild West, and which supplements are genuinely worth considering—especially for busy adults, athletes, and older patients.

We cover:

Protein and why it matters for recovery and function

Creatine for performance and brain health (plus dosing tips and the kidney myth)

Electrolytes: when they help, when they’re unnecessary, and what to watch if you have HTN

Vitamin D (and why many people are low) + why Vitamin K is often paired with it

Magnesium (including magnesium forms and sleep/cognition talk)

Zinc for immune support and wound healing (and why mega-dosing can backfire)

B12 / B-complex basics (especially if you avoid animal products)

Vitamin C for collagen, surgery recovery, and the CRPS conversation

Berberine: potential metabolic benefits—and why you should be careful if you’re diabetic or prone to low blood sugar

Big theme: food first when possible, but smart supplementation can make sense—especially when diet, age, sun exposure, training volume, or surgery demands more.

Want the supplement links + Dr. Davis’ recommended lists?

Visit calebdavismd.com/nutrition 20% discount