Supplement Ingredient Guide
Evidence-based deep dives into supplement ingredients. Each guide covers benefits, optimal dosage, forms, safety, clinical research, and product recommendations — all reviewed by credentialed nutrition researchers and physicians.
We cover 279 supplement ingredients across 20 categories including vitamins, minerals, adaptogens, brain health, gut...
We cover 279 supplement ingredients across 20 categories including vitamins, minerals, adaptogens, brain health, gut health, and more. Each ingredient has 7 dedicated pages covering benefits, dosage, forms, side effects, research, and FAQs — all citing peer-reviewed clinical trials.
★ Most-Cited Ingredients
Magnesium
Mineral Supplement
Bottom line: Magnesium glycinate is the best all-around magnesium form for sleep and stress. Most adults are deficient — 200-400mg daily is safe and effective.
Vitamin D3
Fat-Soluble Vitamin
Bottom line: Most adults need vitamin D3 supplements — 42% are deficient. Take 1,000-4,000 IU daily with a fatty meal for immune, bone, and mood support.
Omega-3
Essential Fatty Acid
Bottom line: Omega-3s have strong evidence for heart, brain, and joint health. Take 1,000-2,000mg EPA+DHA daily — choose triglyceride form fish oil or algal oil for vegans.
Probiotics
Live Microorganisms
Bottom line: Probiotics work, but benefits are strain-specific — not all probiotics do the same thing. Choose strains matched to your health goal at 10-50 billion CFU daily.
Ashwagandha
Adaptogenic Herb
Bottom line: Ashwagandha (KSM-66) is the best-studied adaptogen for stress and anxiety. Take 300-600mg daily — expect noticeable calm within 4-8 weeks.
Melatonin
Neurohormone
Bottom line: Melatonin works for sleep onset and jet lag, but less is more — start at 0.5mg, not 5mg. It is safe long-term and does not cause dependence.
Vitamin B12
Water-Soluble Vitamin
Bottom line: B12 deficiency is common in vegans, older adults, and metformin users. Take 1,000mcg methylcobalamin daily if at risk — it resolves fatigue and brain fog from deficiency.
Turmeric / Curcumin
Plant Extract / Polyphenol
Bottom line: Curcumin works as well as ibuprofen for joint pain, but you must use an enhanced-absorption form (Meriva, Longvida, or with piperine). Standard turmeric barely absorbs.
Coenzyme Q10 (CoQ10)
Coenzyme / Antioxidant
Bottom line: CoQ10 is essential for anyone on statins and has strong evidence for heart health. Take 100-300mg ubiquinol daily — especially important for adults over 40.
Collagen
Structural Protein
Bottom line: Collagen peptides at 10-15g daily genuinely improve skin elasticity and reduce joint pain. Best for skin aging and osteoarthritis — take with vitamin C for optimal synthesis.
Iron
Essential Trace Mineral
Bottom line: Only supplement iron if blood tests confirm deficiency. Ferrous bisglycinate at 25-45mg daily corrects deficiency with fewer GI side effects than ferrous sulfate.
5-HTP
Amino Acid
Bottom line: 5-HTP at 100-300 mg/day affects serotonin pathways for mood and sleep support — do not combine with SSRIs/SNRIs/MAOIs or other serotonergic drugs (serotonin syndrome risk).
Sleep & Stress
Melatonin
Neurohormone
Bottom line: Melatonin works for sleep onset and jet lag, but less is more — start at 0.5mg, not 5mg. It is safe long-term and does not cause dependence.
Apigenin
Flavonoid
Bottom line: Apigenin is chamomile's sleep-promoting flavonoid in concentrated form. Take 50mg before bed for gentle sedation and GABA-A receptor activation.
CBD
Phytocannabinoid
Bottom line: CBD has real evidence for anxiety and sleep, but quality varies wildly. Choose third-party tested products at 25-150mg daily for anxiety or 50-200mg for sleep.
Chamomile
Botanical Extract
Bottom line: Chamomile is more than a bedtime tea — clinical trials confirm real anxiolytic effects. Take 220-500mg of standardized extract daily for anxiety and sleep support.
GABA
Amino Acid Neurotransmitter
Bottom line: GABA supplements work for acute stress relief despite BBB debate. Choose PharmaGABA (fermented form) at 100-200mg for best evidence-backed results.
Kava
Botanical Extract
Bottom line: Kava has RCT evidence for anxiety at 120-250mg kavalactones daily, but carries documented liver-injury risk (FDA 2002 advisory). Avoid with liver disease, alcohol, or beyond 8 weeks.
Lemon Balm
Botanical Extract
Bottom line: Lemon balm gently reduces anxiety and improves sleep by preserving brain GABA levels. Take 300-600mg of Cyracos extract daily for best results.
Magnesium Glycinate
Mineral
Bottom line: Magnesium glycinate is the top magnesium form for sleep and anxiety — well absorbed, easy on the stomach, with dual benefits from magnesium and glycine.
Magnolia Bark
Botanical Extract
Bottom line: Magnolia bark (especially honokiol) is a powerful natural GABA modulator. Take 200-500mg extract or 250mg Relora daily for stress and sleep support.
Passionflower
Botanical Extract
Bottom line: Passionflower matches benzodiazepines for mild anxiety in clinical trials with fewer side effects. Take 500mg extract or 45 drops tincture daily for calming effects.
Phosphatidylserine
Phospholipid
Bottom line: Phosphatidylserine is the best-evidenced supplement for lowering cortisol. Take 100-300mg daily to buffer stress responses and support cognitive health.
Saffron Extract
Botanical Extract
Bottom line: Saffron extract has clinical-trial evidence for mild-to-moderate depressive symptoms at 28-30mg daily. Do not combine with SSRIs/SNRIs/MAOIs (serotonin syndrome risk) without prescriber sign-off.
St. John's Wort
Herbal Extract
Bottom line: St. John's Wort has clinical-trial evidence for mild-to-moderate depressive symptoms, but its serious interactions (SSRIs, contraceptives, warfarin, HIV/transplant drugs) require prescriber review.
Tart Cherry
Botanical Extract
Tart cherry juice or extract is a food-based sleep solution with RCT evidence — 25 more minutes of sleep and natural melatonin boost. Take concentrate or 480mg extract daily.
Valerian Root
Botanical Extract
Bottom line: Valerian modestly improves sleep quality after 2-4 weeks of daily use. Not a knockout sedative, but a gentle, well-tolerated option for mild sleep difficulties.
Brain Health
Omega-3
Essential Fatty Acid
Bottom line: Omega-3s have strong evidence for heart, brain, and joint health. Take 1,000-2,000mg EPA+DHA daily — choose triglyceride form fish oil or algal oil for vegans.
Alpha-GPC
Cholinergic
Bottom line: Alpha-GPC is the gold standard choline source for brain performance. Take 300-600mg daily for cognition or 600mg pre-workout for power output.
Bacopa Monnieri
Adaptogenic Herb / Nootropic
Bottom line: Bacopa is the best-studied natural memory enhancer. Take 300mg standardized extract (45%+ bacosides) daily for 8-12 weeks — patience is required but results are reliable.
CDP-Choline (Citicoline)
Cholinergic / Nootropic
Bottom line: CDP-Choline is the most well-rounded nootropic choline source, supporting both acetylcholine and dopamine. Take 250-500mg daily for cognitive enhancement.
Coconut Oil
Plant Oil
Bottom line: Coconut oil provides brain-fueling MCTs and antimicrobial lauric acid — but raises LDL cholesterol, making heart effects debatable.
Creatine (Brain Health)
Amino Acid Derivative / Energy Buffer
Bottom line: Creatine is an underrated brain supplement with strong safety data. Take 3-5g creatine monohydrate daily — it is especially impactful for sleep-deprived and vegetarian individuals.
Ginkgo Biloba
Herbal Extract
Bottom line: Ginkgo has moderate evidence for cognitive support in older adults. Take 120-240mg EGb 761 daily — results are modest but consistent across European clinical trials.
Huperzine A
Cholinesterase Inhibitor
Bottom line: Huperzine A is a powerful natural nootropic that raises acetylcholine. Use 50-200mcg with cycling (5 days on, 2 off) due to its long half-life.
Lion's Mane
Medicinal Mushroom
Bottom line: Lion's mane is the best natural nootropic for long-term brain health. Take 1,000-3,000mg fruiting body extract daily — choose fruiting body over mycelium for real results.
MCT Oil
Fatty Acid Supplement
Bottom line: MCT oil (especially C8) provides rapid ketone fuel for brain and body. Start slow — 1 tsp daily, building to 1-2 tbsp.
Mushroom Coffee
Functional Coffee
Bottom line: Mushroom coffee is a gentler alternative to regular coffee, delivering half the caffeine with added nootropic and immune-supporting mushroom extracts. Good for caffeine-sensitive individuals.
Noopept
Synthetic Nootropic
Bottom line: Noopept is an ultra-potent synthetic nootropic with neuroprotective properties. Take 10-30mg daily in divided doses — pair with a choline source to prevent headaches.
Nootropics
Cognitive Enhancement
Bottom line: Evidence-backed nootropics like citicoline, bacopa, and lion's mane support cognition through distinct mechanisms. Choose specific ingredients at clinical doses over proprietary blends.
Paraxanthine
Nootropic / Stimulant
Bottom line: Paraxanthine delivers caffeine-like focus without jitters or anxiety. A promising caffeine alternative at 100-200mg daily, but long-term human data is still limited.
Phenylpiracetam
Synthetic Nootropic / Racetam
Bottom line: Phenylpiracetam is the most stimulating racetam, enhancing both cognition and physical performance. Take 100-200mg as needed — tolerance develops quickly, so reserve for demanding days.
Sulbutiamine
Synthetic B-Vitamin Derivative
Bottom line: Sulbutiamine is the best form of thiamine for brain performance. Take 400-600mg daily for mental fatigue and motivation — tolerance may develop, so cycle usage.
Uridine
Nucleotide / Nootropic
Bottom line: Uridine supports brain membrane synthesis and dopamine signaling. Take 150-250mg UMP daily with DHA and a choline source for the full synergistic stack.
Vinpocetine
Cerebral Vasodilator
Bottom line: Vinpocetine selectively boosts cerebral blood flow and has neuroprotective properties. Take 15-30mg daily with food — most evidence supports use in cerebrovascular conditions.
Gut Health
Probiotics
Live Microorganisms
Bottom line: Probiotics work, but benefits are strain-specific — not all probiotics do the same thing. Choose strains matched to your health goal at 10-50 billion CFU daily.
Akkermansia
Next-Generation Probiotic
Bottom line: Akkermansia is a next-generation postbiotic with strong metabolic benefits in its first human RCT. Promising for metabolic health, but still early-stage with limited product options.
Aloe Vera
Herbal Gastroprotectant
Bottom line: Aloe vera inner gel has emerging evidence for UC and GI inflammation — use purified inner-leaf products only, avoid aloe latex.
Apple Cider Vinegar
Fermented Food / Acid Supplement
Bottom line: ACV modestly reduces post-meal blood sugar via delayed gastric emptying — but always dilute it, and do not expect miracle results.
Betaine HCl
Digestive Acid Supplement
Bottom line: Betaine HCl restores stomach acid for better protein digestion and mineral absorption — useful for age-related hypochlorhydria but contraindicated with ulcers.
Colostrum
Immune / Gut Support
Bottom line: Bovine colostrum provides immunoglobulins and growth factors that repair the gut barrier — especially useful for NSAID users and athletes.
DGL Licorice
Herbal Gastroprotectant
Bottom line: DGL licorice protects the stomach lining by boosting mucus production — safe alternative to regular licorice without blood pressure risks.
Digestive Enzymes
Enzyme Supplement
Bottom line: Digestive enzymes are essential for pancreatic insufficiency and helpful for specific food intolerances — take with the first bite of meals.
Ginger Extract
Herbal Prokinetic / Anti-Emetic
Bottom line: Ginger is the best natural anti-emetic with strong evidence across pregnancy, chemo, and post-surgical nausea — 250mg extract 4x daily.
Inulin
Prebiotic Fiber
Bottom line: Inulin is a proven prebiotic that selectively grows beneficial gut bacteria within weeks. Start with 3-5g daily and increase gradually to avoid gas and bloating.
L-Glutamine (Gut Health)
Amino Acid
Bottom line: L-Glutamine is the top amino acid for gut repair — 5-10g daily fuels enterocytes and strengthens tight junctions to reduce leaky gut.
Marshmallow Root
Herbal Demulcent
Bottom line: Marshmallow root is a potent mucilage-rich demulcent for GI soothing — take 500-1,500mg daily for heartburn and digestive irritation.
Peppermint Oil
Herbal Antispasmodic
Bottom line: Enteric-coated peppermint oil is the top herbal IBS treatment (NNT=3) — 180-200mg capsules 2-3x daily before meals.
Probiotics (Bifidobacterium)
Probiotic
Bottom line: Bifidobacterium strains decline with age and are critical for gut barrier function — B. infantis 35624 is the gold standard IBS probiotic.
Probiotics (Lactobacillus)
Probiotic
Bottom line: Lactobacillus strains are the best-studied probiotics — choose specific strains for specific conditions rather than generic high-CFU products.
Psyllium Husk
Soluble Fiber
Bottom line: Psyllium husk is one of the most proven fiber supplements — FDA-recognized for cholesterol reduction. Take 5-10g daily with plenty of water for heart and gut health.
Saccharomyces Boulardii
Probiotic Yeast
Bottom line: S. boulardii is the best probiotic to take during antibiotic therapy — it is antibiotic-resistant and prevents C. difficile and AAD.
Slippery Elm
Herbal Demulcent
Bottom line: Slippery elm is a safe, traditional demulcent that coats the GI lining — useful for heartburn and IBD symptom relief despite limited clinical trial data.
Tributyrin
Postbiotic / Short-Chain Fatty Acid
Bottom line: Tributyrin is the most effective way to supplement butyrate for gut barrier repair. Superior to sodium butyrate — take 300-1000mg daily with meals for gut healing.
Vitamins
Vitamin D3
Fat-Soluble Vitamin
Bottom line: Most adults need vitamin D3 supplements — 42% are deficient. Take 1,000-4,000 IU daily with a fatty meal for immune, bone, and mood support.
Vitamin B12
Water-Soluble Vitamin
Bottom line: B12 deficiency is common in vegans, older adults, and metformin users. Take 1,000mcg methylcobalamin daily if at risk — it resolves fatigue and brain fog from deficiency.
B-Complex
Water-Soluble Vitamin Complex
Bottom line: B-Complex is ideal if you are vegan, elderly, pregnant, stressed, or on medications that deplete B vitamins. Choose active forms (methylfolate, methylcobalamin, P-5-P).
Vitamin B7 (Biotin)
Water-Soluble Vitamin
Biotin helps hair/nails only if you are deficient — evidence in healthy people is weak. Stop taking it 48 hours before blood tests, as it interferes with lab results.
Cod Liver Oil
Fish Oil
Bottom line: Cod liver oil uniquely combines omega-3s with vitamins A and D, offering well-evidenced benefits for bones, immunity, and heart health.
Vitamin B9 (Folate)
Water-Soluble Vitamin
Bottom line: Folate is crucial for pregnancy (prevents neural tube defects) and methylation. Choose methylfolate (5-MTHF) over folic acid if you have MTHFR variants.
Multivitamins
General Nutrition
Multivitamins are effective nutritional insurance for most adults. Choose methylated B-vitamins and take daily with food for best absorption.
Vitamin A
Fat-Soluble Vitamin
Bottom line: Vitamin A is crucial for vision, immunity, and skin. Most people get enough from diet — supplement only if deficient, as excess preformed A is toxic.
Vitamin B1 (Thiamine)
Water-Soluble Vitamin
Bottom line: Most people get enough B1 from diet. Supplement if you drink heavily, have diabetes, or take diuretics — benfotiamine at 150-300mg may help neuropathy.
Vitamin B2 (Riboflavin)
Water-Soluble Vitamin
Bottom line: Riboflavin at 400mg/day is a proven, safe migraine preventive — comparable to some drugs. At RDA doses (1.1-1.3mg), it supports energy and antioxidant function.
Vitamin B3 (Niacin)
Water-Soluble Vitamin
Bottom line: Get 14-16mg daily from diet. Niacinamide is best for skin; nicotinamide riboside (NR) shows promise for aging. High-dose niacin for cholesterol has fallen out of favor.
Vitamin B5 (Pantothenic Acid)
Water-Soluble Vitamin
Bottom line: Deficiency is extremely rare — B5 is in nearly all foods. Pantethine may modestly lower cholesterol. Topical panthenol (provitamin B5) is proven for wound healing.
Vitamin B6 (Pyridoxine)
Water-Soluble Vitamin
Bottom line: B6 is essential for neurotransmitters, mood, and amino acid metabolism. P-5-P is the active form. FDA-approved for morning sickness; also helps PMS and high homocysteine.
Vitamin E
Fat-Soluble Vitamin
Bottom line: Get vitamin E from nuts, seeds, and oils — not high-dose pills. Above 400 IU/day may increase mortality. Supplement only if deficient or directed by a doctor.
Vitamin K2 (MK-7)
Fat-Soluble Vitamin
Bottom line: K2 (MK-7) is essential when taking vitamin D or calcium — it directs calcium to bones, not arteries. Take 100-200mcg MK-7 daily with a fat-containing meal.
Minerals
Magnesium
Mineral Supplement
Bottom line: Magnesium glycinate is the best all-around magnesium form for sleep and stress. Most adults are deficient — 200-400mg daily is safe and effective.
Iron
Essential Trace Mineral
Bottom line: Only supplement iron if blood tests confirm deficiency. Ferrous bisglycinate at 25-45mg daily corrects deficiency with fewer GI side effects than ferrous sulfate.
Boron
Trace Mineral
Bottom line: Boron at 3-6mg daily supports bone health and may modestly raise free testosterone. It works synergistically with calcium, magnesium, and vitamin D.
Calcium
Essential Macromineral
Bottom line: Get 1,000-1,200mg calcium daily from diet plus supplements if needed. Calcium citrate with vitamin D3 and K2 is the optimal bone-support stack.
Chromium
Essential Trace Mineral
Bottom line: Chromium picolinate at 200-1,000mcg daily may modestly improve blood sugar in type 2 diabetes. Evidence for weight loss is weak. Most people get enough from diet.
Copper
Essential Trace Mineral
Bottom line: Copper is essential but rarely deficient unless taking high-dose zinc. If supplementing zinc >30mg/day, add 1-2mg copper. Most people get enough from food.
Iodine
Essential Trace Mineral
Bottom line: Most people get adequate iodine from iodized salt. Supplement only if deficient — 150mcg daily for adults, 220mcg during pregnancy. Excess iodine can harm thyroid function.
Lithium Orotate
Trace Mineral
Bottom line: Low-dose lithium orotate (5-20mg) may support mood and neuroprotection based on epidemiological data. Not a substitute for psychiatric treatment. Promising but needs more clinical trials.
Manganese
Essential Trace Mineral
Bottom line: Manganese is important for bones and antioxidant defense but rarely deficient. Supplementation above 11mg/day risks neurotoxicity. Most people get enough from diet.
Molybdenum
Essential Trace Mineral
Bottom line: Molybdenum is essential but almost never deficient. At 45mcg/day, dietary intake is usually sufficient. Supplement only for sulfite sensitivity or as part of a multimineral.
Phosphorus
Essential Macromineral
Bottom line: Phosphorus is critical for bones and energy but rarely deficient. Excess intake from processed food additives is the real concern. Supplement only under medical guidance.
Potassium
Essential Macromineral
Bottom line: Potassium lowers blood pressure and supports heart health. Get most from potassium-rich foods. Supplements are limited to 99mg/pill — useful for modest top-up only.
Selenium
Essential Trace Mineral
Bottom line: Selenium at 55-200mcg daily supports thyroid and immune health. Selenomethionine is the best supplemental form. One to two Brazil nuts daily is an effective whole-food alternative.
Silica
Trace Mineral
Bottom line: Choline-stabilized orthosilicic acid at 6-10mg daily may improve skin, hair, and nail quality. Evidence is promising but limited. Best for connective tissue and beauty support.
Strontium
Trace Mineral
Strontium citrate may support bone-density markers, but prescription strontium ranelate has stronger RCT evidence. Take separately from calcium by 2+ hours.
Vanadium
Ultra-Trace Mineral
Bottom line: Vanadium has insulin-mimetic properties but limited human evidence and potential toxicity at effective doses. Consider chromium or berberine instead for blood sugar support.
Adaptogens
Ashwagandha
Adaptogenic Herb
Bottom line: Ashwagandha (KSM-66) is the best-studied adaptogen for stress and anxiety. Take 300-600mg daily — expect noticeable calm within 4-8 weeks.
Cordyceps
Medicinal Mushroom
Bottom line: Cordyceps boosts exercise capacity and energy via improved oxygen use. Take 1-3g Cordyceps militaris daily — best for athletes and active adults.
Gotu Kola
Adaptogenic Herb
Bottom line: Gotu kola uniquely supports both brain function and skin health. Take 500-1000mg extract daily for anxiety, cognition, and wound healing.
He Shou Wu
Adaptogenic Herb
Bottom line: He shou wu is a traditional anti-aging tonic — use only the processed form. Take 500-1000mg daily with liver monitoring due to hepatotoxicity risk.
Holy Basil (Tulsi)
Adaptogenic Herb
Bottom line: Tulsi is a calming adaptogen with added metabolic benefits. Take 300-600mg extract twice daily for stress and blood sugar support.
Maca Root
Adaptogenic Root
Bottom line: Maca is best for libido, hormonal balance, and energy. Take 1.5-3g gelatinized powder daily — black maca for men, red for women.
Mucuna Pruriens
Adaptogenic Legume
Bottom line: Mucuna is a potent natural dopamine booster for mood, motivation, and male fertility. Take 300-500mg standardized extract daily — caution with dopaminergic drugs.
Panax Ginseng
Adaptogenic Herb
Bottom line: Panax ginseng is a stimulating adaptogen best for energy, cognition, and immunity. Take 200-400mg standardized extract daily for 8-12 weeks.
Reishi
Medicinal Mushroom
Bottom line: Reishi is the best mushroom for immune support and calm. Take 1-3g daily — ideal for evening use due to its relaxing qualities.
Rhodiola Rosea
Adaptogen
Bottom line: Rhodiola Rosea (200-600mg daily) effectively reduces stress-related fatigue and enhances mental performance under strain.
Schisandra
Adaptogenic Berry
Bottom line: Schisandra is best for liver protection and mental clarity under stress. Take 500-1000mg standardized extract daily for 4-8 weeks.
Shatavari
Adaptogenic Herb
Bottom line: Shatavari is the premier Ayurvedic herb for women's hormonal health. Take 500-1000mg extract twice daily for reproductive and adaptogenic support.
Shilajit
Mineral Adaptogen
Bottom line: Shilajit is a unique mineral adaptogen for energy, testosterone, and anti-aging. Take 250-500mg purified extract daily — choose PrimaVie for best evidence.
Siberian Ginseng (Eleuthero)
Adaptogenic Herb
Bottom line: Eleuthero is a gentle, endurance-boosting adaptogen ideal for sustained energy. Take 300-400mg standardized extract daily for 6-8 weeks.
Anti-Inflammatory
Turmeric / Curcumin
Plant Extract / Polyphenol
Bottom line: Curcumin works as well as ibuprofen for joint pain, but you must use an enhanced-absorption form (Meriva, Longvida, or with piperine). Standard turmeric barely absorbs.
Aged Black Garlic
Fermented Botanical
Bottom line: Aged black garlic provides more antioxidants and SAC than raw garlic, with modest cardiovascular benefits. A solid heart-health addition at 600-2400mg daily.
Beet Root
Superfood / Nitric Oxide Booster
Bottom line: Beet root genuinely lowers blood pressure and boosts exercise endurance through nitric oxide. Take 5-7g powder daily — one of the most proven natural vasodilators.
Black Seed Oil
Seed Oil / Herbal Extract
Bottom line: Black seed oil is a multi-target anti-inflammatory with thymoquinone as its star compound. Take 1-3g daily for metabolic and inflammatory benefits.
Boswellia
Herbal Extract
Bottom line: Boswellia is a well-studied herbal anti-inflammatory that works via 5-LOX inhibition. Take 300-500mg standardized extract daily for joint and inflammatory conditions.
Bromelain
Proteolytic Enzyme
Bottom line: Bromelain is a proven pineapple-derived enzyme for reducing swelling after surgery or injury. Take 500-2,000 GDU daily on an empty stomach for anti-inflammatory effects.
Cat's Claw
Herbal Extract
Bottom line: Cat's claw is a traditional Amazonian anti-inflammatory with NF-kB inhibiting alkaloids. Emerging evidence supports 60-350mg daily for joint inflammation.
Devil's Claw
Herbal Extract
Bottom line: Devil's claw is Europe's best-studied herbal anti-inflammatory for back pain and OA. Take 50-100mg harpagosides daily from standardized extract.
Ginger
Herbal Extract
Bottom line: Ginger is a dual COX-2/5-LOX inhibitor with solid evidence for OA pain relief and anti-nausea effects. Take 250-1,000mg standardized extract daily.
Green Tea Extract
Polyphenol
Bottom line: Green tea EGCG is a well-studied polyphenol that reduces inflammation through NF-kB inhibition. Take 250-500mg EGCG daily, preferably with food to reduce liver risk.
Hemp Seed Oil
Plant Oil
Bottom line: Hemp seed oil offers an optimal 3:1 fatty acid ratio with anti-inflammatory GLA — supporting skin, heart, and immune health.
Moringa
Herbal Supplement
Bottom line: Moringa shows promising anti-inflammatory and blood-sugar-lowering effects. Evidence is emerging but broad — worth trying at 3-5g leaf powder daily.
Omega-3 Fish Oil
Essential Fatty Acid
Bottom line: Omega-3 fish oil is one of the most evidence-backed anti-inflammatory supplements. Take 2-4g EPA+DHA daily for measurable reductions in inflammation and cardiovascular risk.
Palmitoylethanolamide (PEA)
Endocannabinoid-like Lipid
Bottom line: PEA is an endogenous anti-inflammatory lipid with strong evidence for chronic pain. Take 600-1,200mg micronized PEA daily — remarkably safe with no known drug interactions.
Serrapeptase
Proteolytic Enzyme
Bottom line: Serrapeptase is a fibrinolytic enzyme used in Europe/Japan for swelling and inflammation. Evidence is emerging; take 10-60mg daily on an empty stomach.
White Willow Bark
Herbal Extract
Bottom line: White willow bark is nature's aspirin — salicin converts to salicylic acid for COX-2 inhibition. Take 120-240mg salicin daily for chronic musculoskeletal pain.
Fitness & Recovery
Collagen
Structural Protein
Bottom line: Collagen peptides at 10-15g daily genuinely improve skin elasticity and reduce joint pain. Best for skin aging and osteoarthritis — take with vitamin C for optimal synthesis.
Beef Protein
Protein Supplement
Bottom line: Beef protein isolate matches whey for muscle building and is the best option for dairy-free athletes. Choose HydroBEEF for superior quality over lower-grade alternatives.
Beetroot / Dietary Nitrate
Sports Nutrition / Vasodilator
Bottom line: Beetroot juice (400-500 mg nitrate) 2-3 hours pre-exercise reduces oxygen cost and improves endurance by 1-3%. Strongest in recreational athletes.
Bone Marrow
Organ / Ancestral Supplement
Bottom line: Bone marrow is an ancestral nutrition supplement with limited clinical data. It provides unique alkylglycerols and fat-soluble nutrients, but evidence is mostly preliminary.
L-Carnitine
Amino Acid Derivative / Fat Metabolism
Bottom line: L-carnitine does not burn fat in healthy people, but LCLT at 2 g/day aids exercise recovery and ALCAR supports brain health in aging.
Citrulline Malate
Amino Acid / Performance
Bottom line: Citrulline malate 6-8 g pre-workout reliably boosts reps, reduces soreness, and enhances blood flow — one of the most effective pre-workout ingredients.
Coenzyme Q10 (CoQ10)
Antioxidant / Energy Metabolism
Bottom line: CoQ10 100-300 mg/day is essential for heart health (especially with statin use) and mitochondrial function, but exercise benefits are modest for young athletes.
D-Ribose
Sugar / Energy Metabolism
Bottom line: D-ribose may help cardiac patients recover ATP faster, but evidence for athletic performance in healthy people is weak and inconsistent.
Electrolytes
Mineral / Hydration
Bottom line: Replace electrolytes (especially sodium at 300-600 mg/hr) during exercise >60 minutes. Critical for performance, cramp prevention, and safety.
Essential Amino Acids
Amino Acid Complex
Bottom line: EAAs are superior to BCAAs for muscle building and recovery. Take 6-12g around workouts if you cannot get enough protein from whole foods.
Glutamine
Amino Acid / Recovery
Bottom line: Glutamine 5-10 g/day may support immune and gut health during heavy training, but it does not enhance muscle growth if protein intake is adequate.
Nitric Oxide
Vasodilator / Performance
Bottom line: L-citrulline (6-8g daily) is the best nitric oxide booster for exercise performance and blood flow. Skip L-arginine — citrulline raises NO levels more effectively.
Protein (Whey & Casein)
Protein / Macronutrient
Bottom line: Whey is the best post-workout protein; casein is ideal before bed. But total daily protein (1.6-2.2 g/kg) matters far more than supplement timing.
Tribulus Terrestris
Herbal / Testosterone Support
Bottom line: Tribulus does NOT boost testosterone in humans despite marketing claims. It may mildly improve libido, but skip it for muscle building.
Whey Protein
Protein Supplement
Bottom line: Whey protein is the most proven protein supplement for muscle growth. Take 20-40g within a few hours of training — isolate if lactose-intolerant, concentrate for value.
Immune Support
Andrographis
Herbal Extract
Bottom line: Andrographis has stronger clinical evidence than most herbal immune remedies, backed by a Cochrane review. Take 300-600mg standardized extract at first sign of cold symptoms.
Astragalus
Herbal Extract
Bottom line: Astragalus is a well-tolerated immune tonic best used for long-term prevention. Strong traditional use and emerging clinical evidence support 500-1500mg extract daily.
Bee Pollen
Bee Product
Bottom line: Bee pollen is a nutrient-dense antioxidant source with promising anti-inflammatory properties, but human clinical evidence remains limited.
Beta-Glucans
Immune Bioactive
Bottom line: Yeast beta-glucans are one of the best-characterized immune primers available. Take 250-500mg daily during cold season for reliable protection against respiratory infections.
Chlorella
Superfood Algae
Bottom line: Chlorella is an immune-boosting green alga with unique detox and liver-protective properties — promising but still building its clinical evidence base.
Echinacea
Herbal Extract
Bottom line: Echinacea offers modest cold prevention benefits, best for people who get frequent colds. Choose standardized E. purpurea extract and use at the first sign of illness.
Elderberry
Herbal Extract
Elderberry is one of the most effective natural cold and flu remedies, backed by clinical trials showing significant symptom reduction. Start at first sign of illness for best results.
Garlic
Herbal Extract
Bottom line: Garlic is a proven immune booster with antimicrobial and immune-enhancing effects. Aged garlic extract is best for daily use; raw garlic for maximum allicin antimicrobial activity.
Greens Powder
Superfood Blend
Bottom line: Greens powders are useful nutritional insurance if you struggle to eat enough vegetables. Choose formulas with transparent dosing, digestive enzymes, and third-party testing.
Lactoferrin
Immune Bioactive
Bottom line: Lactoferrin is a unique immune protein that fights pathogens while supporting iron status. Take 100-200mg daily for immune and gut defense, especially during cold season.
Monolaurin
Immune Bioactive
Bottom line: Monolaurin is a unique lipid-based antimicrobial with broad activity and no resistance risk. Take 600-1800mg daily for immune defense; up to 3000mg during acute infections.
Olive Leaf Extract
Herbal Extract
Bottom line: Olive leaf extract is a potent antimicrobial polyphenol with broad-spectrum activity. Take 500-1000mg standardized extract daily for year-round immune and antioxidant support.
Oregano Oil
Herbal Extract
Bottom line: Oregano oil is a potent natural antimicrobial best used short-term during acute infections. Choose products standardized to 60-80% carvacrol and use for 7-14 day courses.
Pelargonium (Umcka)
Herbal Extract
Bottom line: Pelargonium (Umcka) has unusually strong clinical evidence for a herbal remedy, backed by Cochrane review. Start within 48 hours of cold onset for best results.
Propolis
Bee Product
Bottom line: Propolis is a clinically supported immune supplement with unique antimicrobial chemistry. Take 300-500mg standardized extract daily; use throat sprays for localized upper respiratory support.
Red Superfood
Superfood Blend
Bottom line: Reds powders are a convenient way to boost polyphenol and antioxidant intake. They complement but do not replace whole fruits — best paired with a greens powder.
Sea Moss
Sea Vegetable
Bottom line: Sea moss is a mineral-rich seaweed supporting thyroid health via iodine, with promising but mostly preclinical evidence for immunity and gut health.
Spirulina
Superfood Algae
Bottom line: Spirulina is a nutrient-dense algae that lowers LDL cholesterol, fights inflammation, and boosts immune function — backed by meta-analyses.
Turkey Tail
Medicinal Mushroom
Bottom line: Turkey tail is one of the better-studied medicinal mushrooms for immune-support research, especially PSK/PSP extracts, but it is adjunctive—not a medical treatment.
Vitamin C
Vitamin
Bottom line: Vitamin C reliably shortens colds and supports daily immune function. Take 500-1000mg daily for prevention; up to 2g during acute illness.
Vitamin D
Vitamin
Bottom line: Vitamin D deficiency severely impairs immune function. Supplementing 2000-4000 IU D3 daily is safe, inexpensive, and one of the most impactful immune interventions available.
Wheatgrass
Superfood Grass
Bottom line: Wheatgrass is a chlorophyll-rich superfood with promising but preliminary evidence for anemia support and anti-inflammatory activity.
Zinc
Mineral
Bottom line: Zinc is a proven cold fighter and essential immune mineral. Take 15-30mg daily for maintenance and zinc lozenges within 24 hours of cold onset for fastest recovery.
Longevity
Coenzyme Q10 (CoQ10)
Coenzyme / Antioxidant
Bottom line: CoQ10 is essential for anyone on statins and has strong evidence for heart health. Take 100-300mg ubiquinol daily — especially important for adults over 40.
Alpha-Lipoic Acid
Antioxidant / Mitochondrial Cofactor
Bottom line: ALA is a uniquely versatile antioxidant with strong evidence for nerve pain and blood sugar. Take 300-600mg R-lipoic acid daily for broad cellular protection.
Astaxanthin
Carotenoid / Antioxidant
Bottom line: Astaxanthin is nature's most potent antioxidant — protecting cells from oxidative damage without pro-oxidant risk. Take 4-12mg daily for skin, exercise, and longevity.
Berberine
Plant Alkaloid
Bottom line: Berberine rivals metformin for blood sugar control in clinical trials. Best for prediabetes and metabolic support at 500mg 2-3x daily — but watch for GI side effects.
Epigallocatechin Gallate (EGCG)
Polyphenol / Catechin
Bottom line: EGCG drives green tea's longevity benefits via AMPK activation and autophagy. Take 200-500mg daily — but avoid on an empty stomach to protect the liver.
Fisetin
Flavonoid / Senolytic
Bottom line: Fisetin is the most promising natural senolytic, clearing aging "zombie" cells. Human trials at Mayo Clinic are ongoing — 100-500mg daily is the typical supplement dose.
Metformin (Longevity Context)
Pharmaceutical / AMPK Activator
Bottom line: Metformin is the most promising pharmaceutical longevity candidate, with the TAME trial underway. Prescription-only — discuss with your doctor if interested in off-label use.
Nicotinamide Riboside (NR)
NAD+ Precursor / Longevity
Bottom line: NR is the best-studied NAD+ precursor with strong human safety data. Take 300-1000mg daily to restore age-related NAD+ decline.
NMN
NAD+ Precursor / Longevity
Bottom line: NMN reliably raises NAD+ levels in human trials and shows metabolic benefits. Promising for longevity at 250-500mg daily, but lifespan extension in humans is unproven.
PQQ (Pyrroloquinoline Quinone)
Cofactor / Mitochondrial Biogenesis
Bottom line: PQQ is the only supplement proven to trigger new mitochondria creation. Take 10-20mg daily alongside CoQ10 for comprehensive mitochondrial support.
Pterostilbene
Stilbenoid / Sirtuin Activator
Bottom line: Pterostilbene delivers resveratrol-like sirtuin benefits with 80x better absorption. Take 50-250mg daily — the practical upgrade over resveratrol.
Quercetin
Flavonoid / Senolytic
Bottom line: Quercetin is a versatile flavonoid with senolytic, anti-inflammatory, and immune benefits. Take 500-1000mg daily — phytosome form dramatically improves absorption.
Rapamycin (Longevity Context)
Pharmaceutical / mTOR Inhibitor
Bottom line: Rapamycin is the most validated lifespan-extending drug in research, but it is a powerful immunosuppressant. Prescription-only — only for use under expert medical guidance.
Resveratrol
Polyphenol / Sirtuin Activator
Bottom line: Resveratrol activates sirtuin pathways but has poor bioavailability. Moderate evidence for metabolic benefits at 150-500mg daily — pair with fat for better absorption.
Spermidine
Polyamine / Autophagy Activator
Bottom line: Spermidine is the most potent natural autophagy inducer, linked to lower cardiovascular mortality in a 20-year study. Take 1-6mg daily for cellular renewal.
Sulforaphane
Isothiocyanate / Nrf2 Activator
Bottom line: Sulforaphane activates your body's master antioxidant switch (Nrf2), upregulating 200+ protective genes. Take 30-60mg daily from broccoli sprout extract with myrosinase.
Urolithin A
Compound
Bottom line: Urolithin A shows promise for mitochondrial health via mitophagy induction, but human RCTs are currently limited in duration and long-term effect size.
Heart Health
Bergamot (Citrus Bergamot)
Citrus Polyphenol Extract
Bottom line: Bergamot is a compelling natural cholesterol-lowering agent with statin-like mechanisms. Take 500-1000mg standardized polyphenolic extract daily before meals.
Fish Oil
Omega-3 Supplement
Bottom line: Fish oil is the omega-3 gold standard — proven to cut triglycerides, reduce inflammation, support brain health, and lower cardiovascular risk.
Flaxseed Oil
Plant Oil
Bottom line: Flaxseed oil is the top plant omega-3 source, supporting heart health and skin — but converts poorly to EPA/DHA.
Garlic Extract (Aged / Allicin)
Herbal Extract
Bottom line: Garlic extract modestly lowers blood pressure and cholesterol. Aged garlic extract has the best evidence — take 600-1200mg daily for cardiovascular support.
Grape Seed Extract
Polyphenol Extract
Bottom line: Grape seed extract meaningfully lowers blood pressure and provides powerful antioxidant vascular protection. Take 150-300mg standardized OPC extract daily.
Hawthorn Berry
Herbal Extract
Bottom line: Hawthorn is a well-studied herbal heart tonic for mild heart failure symptoms. Best used as adjunctive support — take 160-900mg standardized extract daily.
Krill Oil
Omega-3 Supplement
Bottom line: Krill oil delivers omega-3s in phospholipid form for superior absorption — supporting heart health, inflammation, and PMS at 1-3g daily.
Natto / Vitamin K2 (for Arteries)
Enzyme / Vitamin
Bottom line: Vitamin K2 (MK-7) protects arteries from calcification while nattokinase supports blood flow. Take 100-200mcg MK-7 daily for long-term vascular health.
Omega-7 (Sea Buckthorn)
Fatty Acid
Bottom line: Omega-7 is an emerging lipokine with promising cardiovascular and metabolic benefits. Take 210-420mg purified palmitoleic acid daily with meals.
Plant Sterols / Stanols
Lipid-Lowering Agent
Bottom line: Plant sterols are one of the most proven natural cholesterol-lowering strategies. Consume 2-3g daily to reduce LDL by 6-15%.
Policosanol
Long-Chain Fatty Alcohol
Bottom line: Policosanol's cholesterol-lowering claims from Cuban studies have not been reliably replicated. Consider better-proven alternatives like plant sterols or bergamot.
Red Yeast Rice
Fermented Supplement
Bottom line: Red yeast rice lowers LDL cholesterol comparably to low-dose statins. Use standardized extracts with confirmed monacolin K content for reliable results.
Joint & Bone Health
Cetyl Myristoleate
Fatty Acid Ester
Bottom line: Cetyl myristoleate may reduce joint pain through lubrication and anti-inflammatory effects. Promising but limited evidence — more large trials are needed.
Chondroitin
Glycosaminoglycan
Bottom line: Pharmaceutical-grade chondroitin sulfate at 800-1,200mg daily reduces OA pain and slows structural decline. Works well alone or combined with glucosamine.
Collagen Type II
Collagen Protein
Bottom line: Hydrolyzed type II collagen at 5-10g daily provides cartilage building blocks and reduces OA pain over 3-6 months. A distinct mechanism from UC-II.
Eggshell Membrane (NEM)
Natural Matrix
Bottom line: NEM at 500mg daily provides rapid joint pain relief within 7-10 days by delivering a natural matrix of collagen and GAGs. Fast-acting and well-tolerated.
Glucosamine
Amino Sugar
Bottom line: Glucosamine sulfate at 1,500mg daily modestly reduces OA pain and may slow cartilage loss. The sulfate form has the strongest evidence.
Hyaluronic Acid
Glycosaminoglycan
Bottom line: Oral hyaluronic acid at 80-200mg daily modestly reduces knee OA pain and improves mobility. Safe and well-tolerated, though evidence is still growing.
SAMe (S-Adenosyl Methionine)
Amino Acid Derivative
Bottom line: SAMe at 600-1,200mg daily matches NSAIDs for OA pain relief with fewer GI side effects and may promote cartilage repair. A strong dual-action option.
UC-II (Undenatured Type II Collagen)
Collagen Protein
Bottom line: UC-II at just 40mg daily reduces joint pain via oral tolerance, outperforming glucosamine + chondroitin in head-to-head trials. Take on an empty stomach.
Women's Health
Black Cohosh
Herbal Extract
Bottom line: Black cohosh (Remifemin) reduces menopausal hot flashes by 26-56% via serotonergic mechanisms, not estrogen. Use 20-40mg daily for 4+ weeks.
Calcium D-Glucarate
Detoxification Support / Estrogen Metabolism
Bottom line: Calcium D-glucarate supports estrogen elimination by inhibiting beta-glucuronidase. Mechanism is solid but human clinical evidence is still preliminary.
Cranberry Extract
Berry Extract / Urinary Health
Bottom line: Cranberry PACs reduce recurrent UTI risk by ~26% by blocking E. coli P-fimbriae. Take 36mg+ PACs daily from standardized extract.
D-Mannose
Simple Sugar / Urinary Health
Bottom line: D-mannose (2g daily) prevents recurrent E. coli UTIs by blocking bacterial adhesion. Comparable to antibiotic prophylaxis with no resistance risk.
Dong Quai
Traditional Herbal Medicine
Bottom line: Dong quai is a traditional "blood tonic" herb with limited standalone clinical evidence. Best used in traditional multi-herb formulas, not as monotherapy.
Indole-3-Carbinol (I3C)
Phytochemical / Estrogen Metabolism
Bottom line: I3C from cruciferous vegetables modulates estrogen metabolism but is less predictable than DIM. Best evidence is for HPV papillomatosis at 200-400mg daily.
Myo-Inositol
Insulin Sensitizer / Vitamin-Like Compound
Bottom line: Myo-inositol is a first-line supplement for PCOS, improving insulin resistance and restoring ovulation. Take 4g daily with 400mcg folic acid.
Red Clover
Phytoestrogen / Herbal Extract
Bottom line: Red clover isoflavones modestly reduce hot flashes via weak ERβ binding. Take 40-80mg isoflavones daily; evidence is moderate but promising.
Red Raspberry Leaf
Herbal Tea / Uterine Tonic
Bottom line: Red raspberry leaf is a widely used but under-studied pregnancy herb. Limited evidence suggests it may shorten labor. Use only in late pregnancy.
Vitex (Chasteberry)
Herbal Extract
Bottom line: Vitex reliably reduces PMS symptoms by lowering prolactin and normalizing progesterone. Take 20-40mg standardized extract daily for at least 3 cycles.
Men's Health
Beta-Sitosterol
Plant Sterol
Bottom line: Beta-sitosterol reliably improves BPH urinary symptoms within 4-8 weeks at 60-130mg daily. Also lowers LDL cholesterol as part of a plant sterol regimen.
Desiccated Thyroid
Glandular / Organ Supplement
Bottom line: Desiccated thyroid supplements have very limited clinical evidence and may contain residual hormones. Only use under medical supervision with thyroid panel monitoring.
DHEA
Hormone Precursor
Bottom line: DHEA supplementation at 25-50mg daily may benefit men over 40 with low DHEA-S levels. Effects on testosterone are modest. Requires blood testing and medical supervision.
Fadogia Agrestis
Herbal Extract
Bottom line: Fadogia agrestis lacks human clinical evidence entirely. Animal data shows testosterone increases but also testicular toxicity. Use only with caution and medical supervision.
Fenugreek
Herbal Extract
Bottom line: Fenugreek extract at 500-600mg daily may boost free testosterone and libido in men. Testofen is the best-studied form with multiple positive RCTs supporting its use.
Pine Bark Extract (Pycnogenol)
Polyphenol / Antioxidant
Bottom line: Pycnogenol at 100-200mg daily boosts nitric oxide and blood flow. Combined with L-arginine (as Prelox), it has strong evidence for improving mild-to-moderate erectile dysfunction.
Pygeum
Herbal Extract
Bottom line: Pygeum at 100-200mg daily is a well-studied European BPH treatment. Cochrane review confirms it reduces nocturia by 19% and improves urinary flow. Safe and well-tolerated.
Saw Palmetto
Herbal Extract
Bottom line: Saw palmetto at 320mg daily may modestly improve BPH urinary symptoms by blocking DHT. Evidence is mixed but safety is excellent compared to pharmaceutical alternatives.
Stinging Nettle Root
Herbal Extract
Bottom line: Nettle root at 300-600mg daily binds SHBG (may increase free testosterone) and relieves BPH urinary symptoms. Best used in combination with saw palmetto for prostate health.
Testosterone Booster
Category Overview
Bottom line: Most testosterone boosters offer modest 5-20% free testosterone increases, mainly in deficient men. Fix zinc, D3, and sleep first — they outperform most herbal supplements.
Tongkat Ali
Adaptogenic Herb
Bottom line: Tongkat ali has been studied for testosterone support in stressed or older men. Use LJ100 extract at 200-400mg daily; benefits are smaller in healthy young men.
Tribulus Terrestris
Herbal Extract
Bottom line: Tribulus does not increase testosterone in healthy men despite marketing claims. It may improve libido and sexual function through non-hormonal mechanisms at 250-750mg daily.
Amino Acids
5-HTP
Amino Acid
Bottom line: 5-HTP at 100-300 mg/day affects serotonin pathways for mood and sleep support — do not combine with SSRIs/SNRIs/MAOIs or other serotonergic drugs (serotonin syndrome risk).
Acetyl-L-Carnitine (ALCAR)
Amino Acid
Bottom line: ALCAR at 1.5-3 g/day is the brain-targeted carnitine form with evidence for neuropathic pain, age-related cognition, and adjunctive depression treatment.
BCAAs (Branched-Chain Amino Acids)
Amino Acid
Bottom line: BCAAs activate mTOR but need all 9 EAAs for full muscle protein synthesis — whey protein or EAAs are generally superior.
Beta-Alanine
Amino Acid
Bottom line: Beta-alanine 3.2 g/day buffers muscle acid and delays fatigue during 1-4 min efforts — proven in multiple meta-analyses.
Collagen Peptides
Amino Acid
Bottom line: Collagen peptides at 10-15 g/day reduce wrinkles, improve joint comfort, and support tendon health — one of the best-evidenced beauty-from-within supplements.
Creatine
Amino Acid Derivative
Bottom line: Creatine monohydrate 3-5 g/day is the #1 most proven sports supplement — increases strength, power, and muscle mass with excellent safety.
D-Aspartic Acid
Amino Acid
Bottom line: D-Aspartic Acid at 2-3 g/day may transiently raise testosterone in untrained men, but evidence in athletes is disappointing and inconsistent.
EAAs (Essential Amino Acids)
Amino Acid
Bottom line: EAAs at 6-12 g/day stimulate complete muscle protein synthesis — superior to BCAAs alone and ideal when whole protein is impractical.
Glycine
Amino Acid
Bottom line: Glycine 3 g before bed improves sleep quality without sedation — also essential for collagen, glutathione, and creatine production.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Amino Acid
Bottom line: HMB at 3 g/day protects against muscle loss during catabolic states (new training, dieting, aging) but offers minimal benefit to trained athletes in surplus.
L-Arginine
Amino Acid
Bottom line: L-Arginine at 3-6 g/day modestly lowers blood pressure via nitric oxide, but L-Citrulline is often preferred for sustained NO elevation.
L-Carnitine
Amino Acid
Bottom line: L-Carnitine at 2-3 g/day benefits cardiovascular recovery and exercise recovery, but has limited fat-burning effects in healthy adults.
L-Citrulline
Amino Acid
Bottom line: L-Citrulline 6 g/day raises nitric oxide more effectively than arginine — proven to improve exercise performance and reduce fatigue.
L-Glutamine
Amino Acid
Bottom line: L-Glutamine 5-10 g/day supports gut barrier integrity and immune function — conditionally essential during stress and intense training.
L-Glutathione
Amino Acid
Bottom line: L-Glutathione at 250-1000 mg/day (liposomal or S-acetyl form) supports detoxification and antioxidant defense — choose bioavailable forms for oral use.
L-Lysine
Amino Acid
Bottom line: L-Lysine at 1-3 g/day may reduce herpes cold sore recurrence and supports collagen synthesis — an essential amino acid with targeted antiviral evidence.
L-Ornithine
Amino Acid
Bottom line: L-Ornithine at 2-6 g/day accelerates ammonia clearance, reducing exercise fatigue and potentially improving sleep quality.
L-Theanine
Amino Acid
Bottom line: L-Theanine 100-200 mg promotes calm, focused alertness — uniquely synergistic with caffeine for clear-headed productivity.
L-Tryptophan
Amino Acid
Bottom line: L-Tryptophan at 1-2 g before bed supports sleep and mood via serotonin/melatonin synthesis — do not combine with SSRIs/SNRIs/MAOIs without prescriber guidance (serotonin syndrome risk).
L-Tyrosine
Amino Acid
Bottom line: L-Tyrosine 500-2,000 mg preserves cognitive function during stress and sleep deprivation — most useful under demanding conditions.
NAC (N-Acetyl Cysteine)
Amino Acid Derivative
Bottom line: NAC 600-1,200 mg/day is the cheapest way to boost glutathione — versatile benefits for liver, lungs, brain, and antioxidant defense.
Taurine
Amino Acid
Bottom line: Taurine 1-3 g/day supports heart, brain, and exercise performance — a landmark 2023 Science paper linked it to longevity.
Skin & Beauty
Astaxanthin
Carotenoid
Bottom line: 4-12 mg daily of astaxanthin protects skin from UV damage and improves elasticity and wrinkles, supported by strong antioxidant data and multiple RCTs.
Biotin
B-Vitamin
Bottom line: Biotin improves brittle nails and hair/skin quality primarily when deficiency exists. At 2.5-5 mg daily it is safe, but benefits in non-deficient adults are limited.
Ceramides (Phytoceramides)
Ceramide
Bottom line: 350 mg daily of phytoceramides restores the skin moisture barrier and improves hydration within weeks, with moderate clinical evidence and excellent safety.
Collagen Peptides
Protein
Bottom line: 2.5-10 g daily of collagen peptides improves skin hydration and elasticity within 8 weeks, supported by strong clinical evidence from multiple RCTs.
Evening Primrose Oil
Essential Fatty Acid
Bottom line: EPO at 2-6 g daily provides anti-inflammatory GLA for skin barrier support, with mixed evidence for eczema but consistent benefits for skin hydration.
Hyaluronic Acid
Glycosaminoglycan
Bottom line: 120-240 mg daily of oral hyaluronic acid significantly improves skin hydration and reduces wrinkles, with consistent evidence across multiple RCTs.
Vitamin C
Vitamin
Bottom line: 500-1,000 mg daily of vitamin C supports collagen production, protects against UV damage, and improves skin appearance — essential for skin health.
Vitamin E
Vitamin
Bottom line: 200-400 IU daily of vitamin E protects skin cell membranes from UV damage, especially when combined with vitamin C — supported by moderate evidence.
Zinc
Mineral
Bottom line: 30-50 mg daily of zinc significantly reduces acne and supports wound healing, with strong evidence for skin conditions linked to deficiency.
Weight Management
7-Keto DHEA
Hormone Metabolite
Bottom line: 7-Keto DHEA has two small positive trials — may boost metabolic rate but evidence is too limited for strong recommendations.
Berberine (Weight Management)
Plant Alkaloid
Bottom line: Berberine 1,500 mg/day is "nature's metformin" — measurable metabolic effects, modest direct weight loss, best for insulin-resistant individuals.
Bitter Orange (Synephrine)
Stimulant
Bottom line: Synephrine 25-50 mg/day is a mild thermogenic with a better safety profile than ephedra — modest metabolic effects, limited weight loss data.
Caffeine (Weight Management)
Stimulant
Bottom line: Caffeine is a well-studied thermogenic — 200-400 mg/day increases metabolic rate and fat oxidation, though tolerance reduces effects over time.
Capsaicin / Cayenne
Thermogenic Compound
Bottom line: Capsaicin increases daily energy burn by ~50 kcal and reduces appetite — a modest but proven thermogenic with consistent evidence.
Caralluma Fimbriata
Herbal Extract
Bottom line: Caralluma fimbriata may modestly suppress appetite and reduce waist circumference — limited but promising early evidence.
Chromium Picolinate (Weight Management)
Mineral
Bottom line: Chromium picolinate produces very modest weight loss (~0.5 kg) — most useful for reducing carb cravings in insulin-resistant individuals.
Conjugated Linoleic Acid (CLA)
Fatty Acid
Bottom line: CLA at 3.2 g/day produces small but consistent fat loss (~0.05 kg/week) — modest effect on body composition over months.
Forskolin
Herbal Extract
Bottom line: Forskolin has one promising trial showing fat loss in men — limited evidence overall; more research needed to confirm benefits.
Garcinia Cambogia
Herbal Extract
Bottom line: Garcinia cambogia has weak and inconsistent evidence for weight loss — marketing far exceeds the clinical data.
Glucomannan
Fiber
Bottom line: Glucomannan 3 g/day is one of the few fibers with EFSA-approved weight loss claims — effective for satiety and modest fat loss.
Green Tea Extract (EGCG)
Polyphenol
Bottom line: Green tea EGCG at 400-500 mg/day modestly boosts metabolism and fat oxidation — effects are real but small (~1-2 kg loss).
White Kidney Bean Extract
Enzyme Inhibitor
Bottom line: White kidney bean extract modestly blocks starch absorption — reduces body fat in meta-analyses when taken before carb-heavy meals.
Eye Health
AREDS2 Formula
Multi-Nutrient Formula
Bottom line: AREDS2 is the most evidence-backed eye supplement formula — proven to reduce advanced AMD progression by ~25% in a landmark 4,203-person trial.
Astaxanthin (Eye Health)
Carotenoid
Bottom line: Astaxanthin at 6-12 mg/day reduces eye fatigue and supports retinal blood flow — a potent antioxidant that crosses the blood-retinal barrier.
Bilberry
Herbal Extract
Bottom line: Bilberry extract at 160-480 mg/day may reduce eye fatigue and support retinal health, though evidence is moderate compared to lutein.
Lutein
Carotenoid
Bottom line: Lutein at 10 mg/day is proven to protect macular health and reduce AMD progression risk — essential for anyone concerned about long-term vision.
Meso-Zeaxanthin
Carotenoid
Bottom line: Meso-zeaxanthin completes the macular pigment triad — 10 mg/day with lutein and zeaxanthin provides superior macular protection than two-carotenoid formulas.
Saffron (Macular Health)
Herbal Extract
Bottom line: Saffron 20 mg/day shows remarkable promise for early AMD — multiple RCTs demonstrate improved visual acuity within 3 months of supplementation.
Zeaxanthin
Carotenoid
Bottom line: Zeaxanthin at 2 mg/day (paired with lutein) has been studied in clinical trials for macular pigment support and AMD-progression risk reduction in studied populations.
Liver & Detox
Alpha Lipoic Acid (Liver Support)
Antioxidant / Sulfur Compound
Bottom line: ALA is a versatile antioxidant that recycles glutathione and reduces liver inflammation. Take 300-600mg R-ALA daily for NAFLD and liver protection.
Artichoke Extract
Herbal Extract
Bottom line: Artichoke extract is a well-tolerated choleretic that boosts bile flow and lowers cholesterol. Take 600-1200mg daily for digestive and liver support.
Dandelion Root
Herbal Extract
Bottom line: Dandelion root is a gentle, traditional liver tonic that stimulates bile flow. Evidence is mostly preclinical — take 500-1500mg extract daily as complementary support.
DIM (Diindolylmethane)
Phytonutrient / Indole Compound
Bottom line: DIM promotes favorable estrogen metabolism and activates liver detox enzymes. Take 100-200mg enhanced-absorption DIM daily for hormonal and detox support.
Glutathione (Liver Support)
Tripeptide Antioxidant
Bottom line: Glutathione is the liver's master detoxifier and antioxidant. Take 500-1000mg liposomal glutathione daily or use NAC as a precursor.
Milk Thistle (Silymarin)
Herbal Extract
Bottom line: Milk thistle is the gold-standard herbal hepatoprotectant. Take 420-600mg silymarin daily for liver enzyme reduction and antioxidant protection.
Phosphatidylcholine
Phospholipid
Bottom line: Phosphatidylcholine repairs hepatocyte membranes and fights fatty liver. Take 900-1800mg polyenylphosphatidylcholine daily for liver membrane support.
Schisandra Berry
Herbal Extract
Bottom line: Schisandra lignans protect liver cells and enhance detox enzymes. Take 500-1500mg standardized extract daily for liver protection and enzyme reduction.
TUDCA (Tauroursodeoxycholic Acid)
Bile Acid
Bottom line: TUDCA is a potent bile acid that reduces ER stress and protects liver cells. Take 250-500mg daily for general support or up to 1500mg for cholestatic conditions.
Hormonal Health
Adrenal Support
Category Overview
Bottom line: Adrenal support formulas combine adaptogens and nutrients for HPA axis health. Ashwagandha and rhodiola have the strongest individual evidence.
DHEA
Hormone Precursor
Bottom line: DHEA at 25-50mg daily restores declining hormone levels. Best supported for adrenal insufficiency and postmenopausal vaginal health.
DIM (Diindolylmethane)
Phytonutrient
Bottom line: DIM promotes favorable estrogen metabolism at 100-200mg daily. Best for estrogen dominance symptoms in both men and women.
I3C (Indole-3-Carbinol)
Phytonutrient
Bottom line: I3C modulates estrogen metabolism at 200-400mg daily. DIM may be preferred for more predictable dosing and fewer GI effects.
Iodine (Thyroid)
Trace Mineral
Bottom line: Iodine (150mcg RDA) is essential for thyroid hormone synthesis. Supplement only if deficient — excess iodine can worsen thyroid disease.
Pregnenolone
Hormone Precursor
Bottom line: Pregnenolone is the "mother hormone" precursor at 10-50mg daily. Evidence is preliminary but promising for cognition and mood.
Progesterone Cream (OTC)
Bioidentical Hormone
Bottom line: OTC progesterone cream delivers ~20mg bioidentical progesterone topically. May ease perimenopausal symptoms but evidence lags prescription forms.
Royal Jelly
Bee Product
Bottom line: Royal jelly contains the unique compound 10-HDA with emerging evidence for hormonal balance, fertility support, and anti-aging — but trials are small.
Selenium (Thyroid)
Trace Mineral
Bottom line: Selenium (200mcg selenomethionine) supports T4-to-T3 conversion and reduces thyroid antibodies in Hashimoto's. Do not exceed 400mcg daily.