College life doesn’t always make it easy to feel your best. Between packed class schedules, late nights, busy routines, and the many adjustments that come with being back on campus, healthy habits can quickly fall by the wayside. Supplements can help fill nutritional gaps and support energy, focus, and overall well-being. But with so many products to choose from, it can be overwhelming to think about which supplements are worth stocking in your college dorm room.
The truth is, you can’t “out-supplement” a poor diet or sleep schedule. The foundation of feeling your best still comes down to the basics like eating a balanced diet, getting enough sleep, staying hydrated, moving your body regularly, and managing stress, says Renee Young, N.D., a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. Supplements can help support those habits, but they work best when serving a specific purpose such as addressing a nutrient shortfall, increasing protein intake, or supporting a dietary need, she explains.
So, which supps are worth considering for life on campus? Here’s what wellness experts recommend keeping in mind for your (limited) dorm room shelf space.
- ABOUT OUR EXPERTS: Renee Young, N.D., is a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. Toby Amidor, M.S., R.D., C.D.N., is a registered dietitian and founder of Toby Amidor Nutrition. Alyssa Pacheco, R.D., is a registered dietitian and founder of The PCOS Nutritionist Alyssa. Roxana Ehsani, M.S., R.D., C.S.S.D., is a registered sports dietitian.
1. L-Theanine
If long study sessions leave you feeling distracted or mentally drained, you may want to look at l-theanine. The amino acid, naturally found in green tea, promotes a state of “calm focus” by boosting slow-brain wave activity associated with relaxed alertness, says Young. “Unlike high doses of caffeine, l-theanine sharpens mental clarity without jittery side effects or subsequent energy crashes.”
Read More: L-Theanine Is A Game-Changer For Focus, Mood, And Sleep
According to Alyssa Pacheco, R.D., a registered dietitian and founder of The PCOS Nutritionist Alyssa, taking 100-200 milligrams (mg) of l-theanine 30-60 minutes before a study session may help support focus and concentration.
2. Protein Shakes, Powders, and Bars
It’s easy to skip meals or go hours without eating when you’re juggling a hectic schedule. But, according to Young, missing meals can cause blood sugar to dip, leaving you tired, hungry, and unable to focus. Making sure you get enough protein throughout the day can help promote steady energy and keep you feeling satisfied. It also provides the amino acids your body uses to produce neurotransmitters that support brain function, she says.
For the most convenient option, Young recommends keeping shelf-stable protein shakes on hand. Ready-to-drink varieties like those from Ryse or RedCon 1 MRE provide 30-40 grams of protein, making them an easy grab-and-go snack between classes. If you prefer a DIY approach, Amidor suggests adding a high-quality whey or plant-based protein powder from brands like Momentous, Transparent Labs, or Garden of Life to smoothies, oatmeal, or homemade energy bites.
Lastly, when you need a quick fix to help stave off hanger and power your walk to the quad, a protein bar fits neatly into a backpack or even your back pocket. Barebells protein bars are a delicious option, with numerous flavors to choose from. But if you’re looking for the highest protein count, David bars clock in at 28 grams.
3. Magnesium Glycinate
College can be stressful, and that stress may affect everything from your mood to your ability to get a good night’s sleep. Fortunately, one nutrient that may support your body during these demanding periods is magnesium. “Magnesium is rapidly depleted by stress, and a vast majority of students don’t get enough through their diet,” says Young. Since magnesium plays a role in muscle relaxation, nerve function, and sleep, adequately meeting your needs may help your body relax after a long day, Young explains.
While the nutrient is found in foods like leafy greens, nuts, seeds, beans, and dark chocolate, busy schedules and inconsistent eating habits make it harder to get enough. For students looking to supplement, Pacheco recommends magnesium glycinate, a well-absorbed form often chosen for its calming effects. “Most people experience positive results by taking approximately 200 mg of magnesium glycinate about one hour before bedtime,” she says.
4. Omega-3 Fatty Acids
“Your brain is largely made of fat, and DHA omega-3 fatty acids are fundamental to maintaining the structural integrity of brain cell membranes,” says Young. Because the brain continues developing until around age 25, getting enough omega-3s may be especially important for college students since these fats support healthy brain function, memory, learning, and mood regulation, she explains.
Omega-3s are naturally found in fatty fish like salmon, tuna, and anchovies. But many college students don’t eat the recommended amount of fish—about 8 ounces per week, or two 4-ounce servings—making it difficult to consistently get enough from food alone, Amidor says. If you don’t regularly eat fatty fish, she recommends considering a high-quality supplement that provides 1,000-3,000 mg daily to help fill potential gaps.
Read More: The Supplements Every Gen Zer Needs
5. Electrolyte Drink Mix
Many people mistake fatigue, low energy, or difficulty concentrating for needing more rest, when, in reality, dehydration may also be playing a role, says registered sports dietitian Roxana Ehsani, M.S., R.D., C.S.S.D. That’s why keeping an electrolyte drink mix on hand can be a convenient way to support hydration, especially during busy days filled with classes, studying, or limited water intake. If you’re a student athlete, all the more reason to consider an electrolyte replacement! Sweating on the field for hours at a time could leave your electrolyte “tank” on low.
Electrolytes like sodium and potassium help the body maintain fluid balance and retain the water it needs for proper hydration. Since even mild dehydration can contribute to tiredness and difficulty focusing, replenishing fluids and electrolytes may help support energy levels, mental clarity, and overall well-being throughout the day, Ehsani explains. Her go-to picks are LMNT Electrolyte Drink Mix and GHOST Hydration Packets.
6. Vitamin D3
“Vitamin D supplements can be helpful for mood support, especially if you’re spending more time indoors studying,” says Pacheco. After all, vitamin D (aka the “sunshine vitamin”) supports brain health and the production of neurotransmitters that influence emotional well-being. Low levels have been associated with fatigue and low mood.
You can get vitamin D from foods like fatty fish, egg yolks, and fortified milk, as well as from five to 30 minutes of daily sun exposure (without sunscreen). However, many college students may not get enough due to busy schedules and spending long hours indoors, so Pacheco says a daily vitamin D3 supplement providing 1,000-2,000 IU may be worth considering.
7. Probiotics
Between dining hall meals, late-night snacks, and the occasional skipped meal, Amidor says it’s not uncommon for college students to experience digestive issues. Fortunately, a daily probiotic can help support a healthy balance of beneficial bacteria in the gut, which plays an important role in digestion, immune health, and overall well-being, she says.
To get the most from your probiotic, Amidor recommends choosing a supplement that contains at least 10 billion CFUs (colony-forming units) per serving. One of her top picks is Jarrow Formulas, a brand that offers multi-strain probiotic supplements designed to support digestive and immune health.
The Bottom Line
Ultimately, the best supplements are the ones that fit your individual needs and help support—not replace—a healthy lifestyle. With a few thoughtfully chosen essentials, you’ll be better prepared to stay energized, focused, and feeling your best throughout the first semester and beyond.