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Best Supplement Options for Specific Health Goals: Fat Loss, Muscle Gain, Gut Health and More

By Ethan Boldt

October 30, 2025

In order to meet our health goals, we hopefully eat a healthy, balanced diet full of whole foods (including plenty of fruits and vegetables) and exercise regularly. On top of that, we may take a few supplements to help our overall health, especially if we suspect we may have any nutrient shortfalls.

But what about if we have a very specific health goal, such as fat loss, improved gut health or more muscle? Then it’s useful to consider certain supplement options.

A group of dietary supplements that are taken together (usually around the same time of day in order to stay consistent) to achieve a specific health goal is relatively common. In most cases, these supplements complement each other, and each one plays an important role in helping to achieve that goal.

Sometimes there’s even a complementary effect with two or more supplements — meaning they can produce additional results than a lone supplement. E.g., combining whey protein with creatine amplifies strength and recovery by ensuring muscles have both the fuel and structural building blocks they need.

Ideally you avoid too much overlap or excess when it comes to specific ingredients or nutrients. And remember, no matter what type of supplements you take, a poor diet, lack of sleep or overtraining will get in the way of your health goals.

Let’s get to it. Below are some possible supplement options for the following health goals:

• Gut health

• Fat loss

• Muscle building

• Workout performance

• Skin support

• Joint support

• Better sleep

• Hormone balance

• Stress relief

• Healthy aging

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.

Gut health supplement options

Gut health supplements are designed to nourish and promote the health of the digestive system — including the gut and gut microbiome. The goal is to support digestion and nutrient absorption, support a healthy balance of gut bacteria, and support an overall GI tract.

• Probiotics: Introduces beneficial bacteria (like Lactobacillus and Bifidobacterium) to help balance your gut microbiome. They often work best when paired with prebiotics, which serve as food for these bacteria. Ancient Nutrition’s soil-based probiotics include prebiotics in their formulas. If you're new to the probiotic supplement category, consider starting with Ancient Nutrition's SBO Probiotics Once Dailies, as you only need to remember to take one capsule per day.

• Colostrum: Bovine colostrum supports the gut by promoting healthy gut and gut function and encouraging beneficial bacteria to grow. Promoting gut health alongside healthy microbial balance (the balance of “good” bacteria to “bad” bacteria) gives your body an extra layer of benefits, including supporting a healthy immune system. Ancient Nutrition’s Colostrum (which includes a lemon bar flavor) pairs colostrum and lactoferrin with clinically studied SBO probiotics to help promote healthy digestion, healthy elimination and overall digestive comfort.

• Digestive enzymes: Digestive enzymes help break down proteins, complex sugars and starches in our diets, which can in turn support normal digestion and nutrient absorption. Ancient Nutrition's Digestive Enzymes supplement is expertly formulated with fermented mushrooms, botanicals, enzymes and probiotics.

• Fiber: A fiber supplement supports gut health by feeding beneficial bacteria, which produce short-chain fatty acids that support overall health. It also promotes regular digestion and satiety, relieves occasional constipation, and works with probiotics to promote microbiome diversity. Ancient Nutrition's Organic Fiber (available in pineapple mango and raspberry lemonade flavors) is a gentle-acting, easy-to-mix fiber powder.

• Collagen: Collagen provides beneficial amino acids like glycine and proline. Ancient Nutrition’s Multi Collagen Protein powder features 10 types of collagen from four real food sources.

• Glutamine: This amino acid is well-known. In addition to providing you with collagen protein, Ancient Nutrition’s Multi Collagen Protein Gut Restore Powder formula provides you with 2 billion CFUs of soil-based organism (SBO) probiotics, powerful prebiotics and two kinds of glutamine for overall gut support.

Supplement tips to consider:

• Take probiotics or digestive enzymes before your first meal of the day.

• Make a smoothie with colostrum, fiber and/or collagen.

Fat loss supplement options

Fat loss supplements are designed to support healthy weight management by burning fat, boosting metabolism, enhancing energy and preserving lean muscle.

• Protein: Whey protein can help preserve lean muscle mass even with a calorie deficit. It also helps keep your hunger pangs in check and supports satiety. Ancient Nutrition’s Whey Protein + Fat Loss powder (vanilla cinnamon flavored) features a proprietary Fat Loss Blend with clinically validated ingredients that simultaneously promotes fat loss, burns calories and increases your metabolism. (If you prefer collagen, Multi Collagen Advanced Lean Powder cinnamon flavor also features the same blend.)

• Caffeine or green tea: Can increase metabolism and fat oxidation.

• L-carnitine: Supports the transport of fatty acids into cells for energy.

• CLA (conjugated linoleic acid): May reduce body fat while supporting lean muscle.

Supplement tips to consider:

• Consume a smoothie with protein powder before or after your workout.

• Consider caffeine or green tea before noon.

• Take L-carnitine 30 to 60 minutes before your workout.

• Take CLA with your meal for better absorption.

Muscle building supplement options

Muscle-building supplement options involve key nutrients that work together to increase strength, muscle growth and recovery while reducing fatigue and supporting overall performance.

• Whey protein: It supplies essential amino acids for muscle repair and growth, plus gets digested quickly. Ancient Nutrition’s Whey Protein combines high-quality whey protein, added organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement.

• Creatine: When paired with resistance training, creatine can significantly boost lean body mass over time. Plus it boosts ATP production for greater strength and power output. Ancient Nutrition’s Creatine + Collagen is the only creatine on the market that combines creatine with a specific collagen ingredient.

• Beta-alanine: This amino acid may boost the muscle-building effects of creatine.

• Collagen (with vitamin C): Good for recovery, collagen promotes joint health. Select Ancient Nutrition collagen supplements, such as Multi Collagen Protein Unflavored, contain highly absorbable vitamin C.

Supplement tips to consider:

• Have a whey protein or collagen and creatine smoothie pre- or post-workout.

• Consider taking beta-alanine 15–30 minutes before exercise.

Workout performance supplement options

Workout supplements feature a targeted mix of supplements taken before, during and after exercise to boost energy, endurance, performance and recovery.

• Pre-workout: Most “pre-workouts” include caffeine, which is a central nervous system stimulant that can help your energy levels. Ancient Nutrition’s superfood-powdered Clean Energy is designed to promote alertness, focus and cognitive health, plus physical performance and endurance.

• Creatine: It supports post-exercise muscle recovery and helps maximize the benefits of resistance training. Ancient Nutrition’s Creatine + Collagen + Electrolytes has real food electrolytes built into the formula for balanced hydration.

• Electrolytes: Helps with hydration and replenishes minerals lost during exercise. Ancient Nutrition's Rapid Hydration powder — available in stick packs — delivers essential electrolytes for proper hydration, all powered by real food ingredients.

• Whey protein: Whey’s BCAAs (branched-chain amino acids) like leucine, isoleucine and valine support overall muscle health. Ancient Nutrition’s Whey Protein features higher amounts of most amino acids than some leading whey protein supplement competitors.

• Glutamine: The amino acid glutamine can assist in muscle repair.

• Omega-3s: They promote a healthy inflammatory response and can help support healthy joints. Ancient Nutrition’s Ancient Omegas capsules provide omega 3s, 6s and 9s — plus powerful antioxidants — from both wild ocean and plant-based sources.

Supplement tips to consider:

• Have a pre-workout 30 to 60 minutes before a workout.

• OR Consume electrolytes during workouts that are particularly intense or are longer than 45 minutes.

• OR Have a whey protein and creatine smoothie pre- or post-workout.

• Take omega-3s with your meal.

• Take glutamine before bedtime.

Skin support supplement options

Skin support supplements include nutrients that work together to nourish the skin from within, promoting elasticity, hydration and a healthy response to oxidative stress.

• Collagen: Supports skin firmness, elasticity and health. Ancient Nutrition's Multi Collagen Protein improves the appearance of crow’s feet after 4 weeks and skin tone after 8 weeks.

• Multivitamin: Multivitamins with vitamins D, C, A, E and biotin are important for skin health, including skin elasticity. For example, Ancient Multivitamin Women’s Capsules and Ancient Multivitamin Women's 40+ contain 100 percent or more of the daily value (DV) of 14 essential vitamins and minerals. Ancient Multivitamin Men's or Ancient Multivitamin Men’s 40+ also contain 100 percent DV of 14 essential vitamins and minerals.

• Fish oil: Helps maintain overall health. Ancient Omegas Whole Body Capsules support healthy skin maintenance and a healthy response to oxidative stress.

Supplement tips to consider:

• Take collagen powder or capsules with your meal, or as a smoothie meal.

• Take your multi or omega-3s with your meal.

Joint support supplement options

Joint support supplements feature nutrients that work together to support overall joint health, maintain mobility and comfort in the joints, and support a healthy inflammatory response.

• Collagen: Provides joint health benefits, including promoting healthy cartilage.

• Turmeric: Curcumin is responsible for turmeric’s signature yellow/orange pigment, and this compound is generally able to reduce joint tenderness, support joint range of motion and mobility, and reduce joint discomfort. Ancient Nutrition’s Organic Turmeric Tablets feature compounds found in black pepper, which help aid in the absorption of turmeric.

• Omega-3s: The fatty acids EPA and DHA in omega-3s can help promote joint health. Ancient Omegas Whole Body contains omega 3 fatty acids and astaxanthin to bring whole-body benefits for healthy joints.

• Glucosamine and chondroitin: Chondroitin and glucosamine appear in Bone Broth Protein, and chondroitin sulfate contains essential building blocks that the body can use to help maintain healthy joints.

Supplement tips to consider:

• Consider a smoothie with collagen or Bone Broth Protein, such as a breakfast or for a snack.

• Take turmeric or omega-3s with a meal.

Sleep supplement options

Sleep supplements involve nutrients and compounds that work together to promote relaxation, promote sleep quality and support the body’s nighttime recovery processes.

• Magnesium: Taking magnesium at bedtime can help support muscle relaxation and calm the nervous system.

• Adaptogens (like ashwagandha or rhodiola): Certain adaptogens can help promote balanced stress hormones and cortisol levels. In particular, ashwagandha promotes restful sleep and supports a healthy stress response. Ancient Nutrition’s USDA Certified Organic Ashwagandha can be taken in a convenient once daily tablet.

• Multivitamin: Top recommended vitamins for sleep include B complex vitamins, and you can find sleep support benefits (and other health benefits) in many of Ancient Nutrition's multivitamins.

• Melatonin: Melatonin is often referred to as “the sleep hormone” because it helps to regulate your body's sleep-wake cycle. Although your body already makes some on its own, you can take more in capsule form to potentially help you feel drowsier at night and to promote healthy sleep by supporting your circadian rhythm.

Supplement tips to consider:

• Take your multivitamin or adaptogens with a meal.

• Take magnesium or melatonin about two hours before bed.

Hormone balance supplement options

Hormone balance supplements are a strategic blend of nutrients and herbs that support the body’s endocrine system, helping to regulate hormones like estrogen, testosterone, cortisol and more.

• Adaptogens: Help regulate cortisol and improve resilience to stress. Ancient Nutrition’s Women’s Hormone Balance combines health-supporting adaptogenic herbs (including ashwagandha), mushrooms and superfoods that can help your hormones find balance. If you’re looking for a powder, Hormone Balance + Collagen helps balance estrogen levels and modulates cortisol. It includes a hormone support blend with ashwagandha, maca root and chaste tree berry.

• Magnesium: Supports sleep quality and a healthy response to stress.

• Zinc: Essential for overall health. A multi will usually cover your zinc requirements.

Supplement tips to consider:

• Take your adaptogens or zinc with a meal.

• Take magnesium two hours before bed.

Stress relief supplement options

Stress relief supplements use nutrients and adaptogenic herbs that work together to help calm the nervous system, balance stress hormones and improve resilience to daily pressure.

• Adaptogens: Ashwagandha helps modulate cortisol levels and improve stress tolerance, rhodiola rosea may enhance mood and cognitive function under stress, and reishi mushroom may promote calmness. Ancient Nutrition’s Stress and Sleep Support brings together several botanical and adaptogenic ingredients that help reduce stress and promote mental relaxation, including reishi mushroom, passion flower, ashwagandha, lavender and hops.

• Magnesium: It plays a role in muscle relaxation and promoting a healthy stress response. Ancient Nutrients Magnesium supports a positive outlook and calmness.

• B-complex: It’s essential for overall health. Ancient Nutrients Vitamin B Complex includes ancient superfoods and organic reishi mushroom extract that supports cognitive health.

• Valerian root: An herb that promotes relaxation and sleep.

Supplement tips to consider:

• Take your adaptogens or B-complex with a meal.

• Take magnesium or valerian root two hours before bed.

Healthy aging supplement options

Healthy aging supplements feature nutrients that work together to support vitality and cellular health while promoting energy, muscle and cognition.

• Multivitamin: Taking a high-quality multivitamin every day is a smart way to meet your nutritional needs and fill in potential gaps in your diet. Note that vitamin D and K2 are important to maintain bone strength and cardiovascular health. Ancient Nutrition’s Women’s 50+ Multivitamin delivers 21 essential vitamins and minerals with clinically validated organic ashwagandha root extract to support emotional balance, cognitive attention and relief from menopausal symptoms.

• Collagen: Support skin elasticity, joint health and tissue repair. Consider Ancient Nutrition’s Multi Collagen Advanced Longevity that supports cellular energy, radiant skin and flexible joints.

• Omega-3s: Omega-3s support cardiovascular health and joint health.

• CoQ10: Boosts cellular energy and supports heart function.

Supplement tips to consider:

• Take supplements with your meal.