As a model, fitness enthusiast, and health buff, I’ve always had my finger on the pulse of the latest wellness trends. Recently, I connected with my new friend Katia Demekhina, a master’s-level clinical nutritionist who’s passionate about helping us all thrive through food and nutrition. We bonded over our shared love for health, home cooking, and the joys of motherhood.

If you’re curious about what’s trending in the supplement world this year—and want the real lowdown—this guide is for you. Katia and I dove deep into the latest research, always on the hunt for the freshest supplements hitting the market. With 2025 kicking into high gear, it’s the perfect time to highlight which ones deserve your attention this year and beyond.

What Makes a Supplement Trend-Worthy?

Some supplements have been fan favorites for ages (shoutout to magnesium!), but new research can spotlight exciting benefits or innovative forms—think liquids, gummies, or tablets. Others, like milk thistle, are just now making waves despite their rich histories. And sure, you might not have heard of newcomers like glutathione yet, but trust me, you’ll see their names everywhere in 2025. While no supplement can replace a balanced diet and healthy lifestyle, the right choices can complement your foundational habits for better well-being.

1. Milk Thistle – Your Liver’s Best Friend

Milk thistle is loaded with silymarin, a powerful flavonoid that enhances liver detoxification. It boosts glutathione, a crucial antioxidant, and protects liver cells from toxins. Plus, it supports bile production and promotes healthy skin. A perfect addition to any detox or longevity plan.

Tip: Look for formulas that combine milk thistle with artichoke or curcumin for extra liver support. My go-to? Vital Nutrients Liver Support formula.

2. Glutathione – The Ultimate Antioxidant

Glutathione is essential for detoxification, immune support, and protecting cells from oxidative stress. It plays a key role in mitochondrial function and helps neutralize harmful free radicals that contribute to aging and inflammation. Low levels of glutathione are associated with a greater risk of infections, fatigue, and metabolic issues. Although it can be a pricey supplement, you can maximize its benefits by pairing it with vitamin C, vitamin E, selenium, NAC, or alpha-lipoic acid to boost its recycling and absorption.

Tip: Enhance your body’s natural glutathione recycling by incorporating citrus fruits, nuts, fish, eggs, and cruciferous vegetables into your diet.

3. Vitamin D – The Anti-Aging Superstar

Vitamin D is essential for immune function, bone health, and longevity. It plays a vital role in hormone regulation, mood stability, cellular health, and more. Deficiency is common, particularly in winter, and is associated with a higher risk of osteoporosis, cardiovascular disease, and immune dysfunction. Additionally, vitamin D influences telomere length, which is a marker of cellular aging, and it can be difficult to obtain sufficient amounts from food alone. While regular sunlight exposure is beneficial, supplementation is often necessary to maintain optimal levels.

Tip: To enhance absorption, take vitamin D with meals. If you live in higher latitudes above 42 degrees latitude (essentially most of the Northern Hemisphere), supplementation is especially important during the winter months. Regular testing can help identify your optimal dose, aiming for 25OH plasma levels around 100 nmol/L.

4. N-Acetyl Cysteine (NAC) – The Versatile Antioxidant

NAC is a precursor to glutathione and plays a key role in detoxification, respiratory health, and inflammation management. Its mucolytic properties help thin mucus in the respiratory tract, improving mucociliary clearance, which is beneficial for conditions like chronic bronchitis and sinus infections. Research has also investigated NAC’s effects on liver detoxification, fertility, blood sugar regulation, and PCOS. For instance, NAC has been shown to enhance ovulation, pregnancy, and live birth rates in women with PCOS. Additionally, it has neuroprotective potential by modulating glutamate levels in the brain, which can positively impact mental health.

Tip: Take NAC at least twice daily for consistent benefits.

5. B-Complex – Your Nervous System’s Ally

B vitamins are essential for energy metabolism, digestion, hormone balance, and emotional health. They are crucial for neurotransmitter production, stress resilience, and the formation of red blood cells. Higher levels of B vitamins may provide improved mood support, especially for individuals with high-stress or demanding lifestyles. Deficiencies in B vitamins, particularly B12 and folate, can lead to fatigue, anxiety, and cognitive decline.