I'm not a big fan of supplements as I strongly believe that you can get everything you need from a healthy, wholesome, nutritious diet. HOWEVER, there are a few select (science backed) supplements that I think are worth adding to my diet, and who knows maybe some of these will benefit you too!
1. Nuzest Good Green Stuff - this is the best multivitamin I have ever tried. Despite it being a bit costly, the benefits to your body are outstanding and it has all the vitamins and minerals your body needs in the RDAs and even higher. The ingredients are really high quality and the formula is actually updated every 2 years. I started taking this in November when I was feeling really burnt out and exhausted and I honestly can't believe the difference to my energy levels even within the first month. Also all my blood markers returned to healthy and normal levels within 2-3 months of using this so I am hooked! Also when you are in a dieting phase your micronutrients can easily become depleted, so using a great multivitamin like this really helps support your nutrition and immune system.
2. Omega 3 supplement - if you aren't having oily fish (salmon, sardines, herring, trout) at least 2-3 times per week then you absolutely should consider taking a fish oil supplement daily. Omega 3 fatty acids are essential nutrients that are not produced by the body. The recommended daily amounts are 2-3g of combined EPA and DHA. If you are not having that on a daily basis, and if you eat a lot of foods that are high in Omega 6s (such as red meat and canola oil) then you may have distorted ratios of fatty acids and become deficient in omega 3s. The numerous benefits of Omega 3s include heart health, brain health, and skin and join health. The Nordic Naturals Omega 3 supplement is one that I have taken and can recommend as having a good profile of EPA and DHA.
3. Plant based protein powder - Many people struggle to get enough protein in their diet from whole foods and in that case there is no harm in adding in some protein powder. Whey protein powder causes digestive distress or even skin issues in many people so that is why I would recommend a vegan blend (make sure it is one that contains a blend of both rice and pea protein so that you are getting a complete amino acid profile). The PranaOn protein is one that I have personally tried and can recommend for taste and good clean ingredients. Whey protein is of course more readily absorbed by the body but just bear in mind it doesn't agree with everyone. If you are looking for a great whey protein - my all time favourite is EHP Labs Oxywhey - I honestly look forward to it so much in my oats each morning and it mixes really well too.
4. Creatine Monohydrate - Creatine is among the most well-researched and effective supplements out there, and is something that I take daily. Creatine is naturally produced in the body from amino acids, and can be found in some foods such as meat and fish (vegans are often lacking in creatine as they do not get it in their diet). Creatine has been proven to increase strength performance during training by rapidly producing energy during intense activity. Creatine may also improve your working memory (hello brain gains) but more research is needed in that area. If you haven't taken creatine before you may notice a slight increase in weight (by a few hundred grams) initially but this is only an increase in water retention as creatine draws water into the muscle.
5. Vitamin D3 - Vitamin D is a fat soluble vitamin and is essential in order for your immune system to work properly. A normal level of vitamin D is also needed to absorb calcium from food. You can obviously get vitamin D by being in the sun but this is only optimal when the UV index is 3 or higher and you are getting direct skin exposure (ie not being covered up in winter woolies etc) Sub optimal levels of vitamin D levels are seen in people who do not get enough sun, so if you live in a colder climate this may be relevant to you. Supplementing with Vitamin D will boost your immune system and has a host of other overall health benefits.
These are just a few of the supplements that I would personally recommend, but if you have any health concerns I would always advise taking to your GP or health professional before adding any supplements to your diet.