Most Supplements Are Garbage. These Seven Aren't. Dr Emrani's Newsletter
Most Supplements Are Garbage. These Seven Aren’t. Dr Emrani’s Newsletter
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You ask me this question more than any other: “Dr. Emrani, what supplements do you actually recommend?”
It’s a fair question. Walk into any pharmacy and you’ll see a hundred bottles promising miracles. Most are marketing. Some are actively harmful. A few—a very small few—actually work.
I’m writing this because I owe you the truth. Not what sells, not what’s trending on social media, but what the science supports and what I’ve seen transform lives in my own practice and in my own body.
These seven supplements have given me steadier energy, deeper sleep, sharper thinking, and a stronger, calmer heart. I take them every single day. I recommend them to the patients I care about most. And I want you to have the same honest information so you can decide what’s right for you.
Here’s what works—and why.
1. Creatine (5 grams daily)
Most people think this is only for bodybuilders. It’s not. It’s one of the most researched supplements on earth, and it does something simple but profound: it helps every cell in your body produce energy more efficiently.
That means stronger muscles as you age, faster recovery after exercise, sharper thinking, better mood, and—this matters to me as your cardiologist—a more resilient heart muscle that doesn’t tire as easily during daily life.
I stir 5 grams into water every morning. It’s tasteless, inexpensive, and one of the smartest things you can do for long-term strength and brain health.
2. Glycine (5 grams before bed)
This amino acid does something remarkable: it cools your core body temperature just enough to let you fall asleep faster, stay asleep longer, and wake up actually refreshed.
It also builds collagen for healthy joints and skin, supports your liver’s natural detox systems, and strengthens gut lining. But the sleep improvement alone is life-changing. Patients tell me it’s the first thing in years that let them sleep like they did in their twenties.
I take 5 grams dissolved in water every night. It feels like giving your body exactly what it needs to repair itself while you rest.
3. Psyllium Husk (1 tablespoon daily)
This is pure soluble fiber, and it does two critical things at once: it sweeps through your digestive system keeping everything moving smoothly, and it binds to excess cholesterol in your gut so your body can eliminate it.
It also steadies blood sugar by slowing absorption, feeds healthy gut bacteria, and keeps you feeling full and satisfied longer. No bloating, no harsh effects—just gentle, consistent support for both your gut and your heart.
I mix one tablespoon into Greek yogurt in the morning. Drink plenty of water with it and you’ll notice the difference within days.
4. Magnesium Glycinate (400–500 mg before bed)
Up to 75% of Americans are low in magnesium. If you’re stressed, your muscles are tight, you can’t sleep, your blood pressure runs high, or you get leg cramps at night—this is probably why.
Magnesium calms your nervous system, relaxes blood vessels, eases tension, improves sleep quality, and supports healthy heart rhythms. The glycinate form is highly absorbable and gentle on your stomach.
I take 400–500 mg every night before bed. It’s the supplement patients thank me for most often because they finally wake up feeling calm, rested, and ready instead of wired or exhausted.
5. Vitamin D3 + K2 (2,000–5,000 IU D3 + 100–200 mcg K2 daily)
Vitamin D3 helps your body absorb calcium, supports immunity, lifts mood, and keeps your heart strong. But without K2, that calcium can end up in the wrong places—like your arteries instead of your bones.
Together, they keep your bones dense and your arteries clean, flexible, and free of harmful buildup. This combination becomes more important with every passing year.
I take them together daily with a meal that has some fat (they’re fat-soluble). We can check your vitamin D levels to fine-tune the exact dose you need.
6. CoQ10—Ubiquinol form (100–300 mg daily)
Your heart beats 100,000 times a day, and every beat requires cellular energy produced by CoQ10. If you’re on a statin or simply getting older, your levels drop—and you feel it as fatigue, muscle aches, less stamina.
This supplement restores that cellular spark. It supports heart vitality, helps every cell work more efficiently, and gives you back the energy and recovery you thought you’d lost for good.
I take 100–300 mg every morning with breakfast. The difference in daily energy and heart stamina is something I hear about from patients again and again.
7. Omega-3 Fish Oil (1,000–2,000 mg EPA + DHA daily)
These essential fats are powerful anti-inflammatory tools. They support healthy triglycerides, steady blood pressure, normal heart rhythm, brain clarity, and overall cardiovascular protection.
Most of us don’t get enough from food anymore. This fills that gap and keeps blood vessels flexible and inflammation in check.
I take a high-quality, purified, third-party tested fish oil every day. Look for NSF or USP certification so you know it’s fresh and free of contaminants.
Here’s what I want you to know:
These aren’t magic pills. They work because they give your body what modern life and modern food often leave out. When I added them to my routine—on top of eating well, moving daily, managing stress, and sleeping enough—my energy became steady, my sleep became healing, my thinking got sharper, and my heart felt stronger and calmer.
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Afshine Ash Emrani, M.D., F.A.C.C.
Assistant Clinical Professor, UCLA
David Geffen School of Medicine
Castle-Connolly Nationwide Top Doctor (Since 2008)
Los Angeles Magazine Super Doctor (Since 2010)
LA Style Magazine Top 100 Doctors in America (2024)
From where do you buy these supplements? Is there a difference as far as quality ?