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.
TL;DR — Quick Answer
We cover 288 supplement ingredients across 12 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.
Minerals
Magnesium
Mineral Supplement
Magnesium is an essential mineral that supports muscle function, sleep quality, and stress management. Most adults benefit from 200-400mg daily, with magnesium glycinate being the best-absorbed form for general use.
Zinc
Essential Trace Mineral
Zinc is a critical mineral for immune defense, skin health, and testosterone production. A landmark Cochrane review found zinc lozenges reduced cold duration by 33% when started within 24 hours of symptom onset. The recommended dose is 15-30mg daily for general health.
Calcium
Essential Macromineral
Calcium is essential for bone strength and muscle function. Adults need 1,000-1,200mg daily from food and supplements combined. Calcium citrate is better absorbed than carbonate, especially on an empty stomach. Always pair with vitamin D and K2 for optimal bone benefit.
Iron
Essential Trace Mineral
Iron is essential for oxygen transport and energy production. Only supplement if deficient — excess iron is harmful. Ferrous bisglycinate is the best-tolerated form with high absorption. Typical therapeutic dose is 18-65mg elemental iron daily for deficiency.
Selenium
Essential Trace Mineral
Selenium supports thyroid function, immune defense, and antioxidant protection through selenoproteins. The recommended dose is 55-200mcg daily, with selenomethionine being the best-absorbed form. Brazil nuts are the richest food source — just 1-2 nuts daily provide adequate selenium.
Iodine
Essential Trace Mineral
Iodine is essential for thyroid hormone production. Most adults need 150mcg daily, easily met through iodized salt and seafood. Supplementation is mainly needed for those avoiding iodized salt, vegans, or pregnant women (220mcg/day). Excess iodine can worsen thyroid conditions.
Potassium
Essential Macromineral
Potassium is essential for blood pressure regulation, muscle function, and heart rhythm. Most people fall short of the 2,600-3,400mg daily recommendation. Food sources (bananas, potatoes, spinach) are preferred. Supplements are typically limited to 99mg per pill by FDA regulation.
Manganese
Essential Trace Mineral
Manganese supports bone health, antioxidant defense, and cartilage formation. Most people get adequate amounts (1.8-2.3mg) from diet alone. Supplementation is rarely needed and high doses can be neurotoxic. It is commonly included in bone-support formulas and multivitamins.
Copper
Essential Trace Mineral
Copper is essential for iron metabolism, collagen formation, and energy production. Most adults need 900mcg daily from food. Supplementation is primarily needed when taking high-dose zinc (>30mg/day) long-term, which depletes copper. Copper bisglycinate is the best-absorbed form.
Chromium
Essential Trace Mineral
Chromium enhances insulin sensitivity and may modestly improve blood sugar control in type 2 diabetes. The best evidence supports chromium picolinate at 200-1,000mcg daily for blood sugar. Effects on weight loss and body composition are small. Deficiency is uncommon.
Boron
Trace Mineral
Boron supports bone health, may boost free testosterone, and reduces inflammatory markers. Doses of 3-6mg daily show benefits in research. It enhances the metabolism of calcium, magnesium, and vitamin D. Calcium fructoborate is the best-studied form.
Molybdenum
Essential Trace Mineral
Molybdenum is an essential trace mineral needed for sulfite detoxification and purine metabolism. The RDA is just 45mcg daily, easily met through diet. Supplementation is rarely needed and primarily used for sulfite sensitivity or as part of comprehensive mineral formulas.
Phosphorus
Essential Macromineral
Phosphorus is essential for bone health, energy production, and DNA structure. Most people consume more than enough (700mg RDA) through diet — deficiency is rare. Supplementation is rarely needed and excess phosphorus (from processed foods) may harm bone and cardiovascular health.
Silica
Trace Mineral
Silica supports collagen production, bone density, and hair/nail strength. Choline-stabilized orthosilicic acid (ch-OSA, sold as BioSil) is the best-studied form at 6-10mg daily. A 2005 RCT showed it improved skin elasticity and hair/nail brittleness after 20 weeks.
Lithium Orotate
Trace Mineral
Lithium orotate is a low-dose nutritional form of lithium used for mood support and brain health. At 5-20mg daily, it provides far less lithium than prescription doses. Epidemiological studies link trace lithium in water to lower suicide and dementia rates. Evidence is promising but mostly observational.
Vanadium
Ultra-Trace Mineral
Vanadium (as vanadyl sulfate) mimics insulin and may modestly improve blood sugar in type 2 diabetes at 50-100mg daily. However, evidence is limited to small, short-term studies, and long-term safety at therapeutic doses is unclear. Not recommended as a primary blood sugar strategy.
Strontium
Trace Mineral
Strontium citrate is used for bone density support at 680mg daily. Prescription strontium ranelate reduced fractures by 41% in large RCTs. OTC strontium citrate has less evidence but shares the same mechanism. Note: strontium inflates DEXA scan readings. Take separately from calcium.
Shilajit
Mineral Complex / Adaptogen
Shilajit is a mineral-rich Ayurvedic compound containing fulvic acid and 84+ minerals. Clinical studies show 250-500mg daily increases testosterone, improves mitochondrial energy, and enhances CoQ10 effectiveness. Purified forms (PrimaVie) are best studied. Always use purified, heavy-metal-tested products.
Adaptogens
Ashwagandha
Adaptogenic Herb
Yes, ashwagandha is one of the most clinically studied adaptogens, with over 22 published clinical trials backing its benefits. A 2019 meta-analysis found it reduced stress scores by 44% and cortisol by 23% compared to placebo. The recommended dose is 300-600mg of root extract (KSM-66, standardized to withanolides) daily.
Rhodiola Rosea
Adaptogenic Herb
Rhodiola rosea is a stimulating adaptogen that reduces fatigue and improves mental performance under stress. A 2012 systematic review found consistent evidence for fatigue reduction across multiple RCTs. The recommended dose is 200-600mg daily of extract standardized to 3% rosavins and 1% salidroside.
Holy Basil (Tulsi)
Adaptogenic Herb
Holy basil (tulsi) is a well-regarded Ayurvedic adaptogen with moderate clinical evidence for stress relief, blood sugar regulation, and anti-inflammatory effects. A 2017 systematic review of 24 studies found consistent benefits. Typical dose is 300-600mg leaf extract twice daily.
Panax Ginseng
Adaptogenic Herb
Panax ginseng is the most widely researched ginseng species, with evidence supporting benefits for cognitive function, energy, immune support, and erectile dysfunction. A 2018 Cochrane-style review found moderate evidence for cognitive enhancement and fatigue reduction. Standard dose is 200-400mg extract standardized to 4-7% ginsenosides.
Siberian Ginseng (Eleuthero)
Adaptogenic Herb
Siberian ginseng (eleuthero) is a mild adaptogen with evidence for improving endurance, reducing fatigue, and supporting immune function. Soviet-era research and modern trials support doses of 300-1200mg daily of root extract standardized to eleutherosides.
Maca Root
Adaptogenic Root
Maca root is a Peruvian adaptogen with moderate evidence for improving sexual desire, fertility, mood, and menopausal symptoms. It works differently from other adaptogens — not primarily through cortisol modulation. Standard dose is 1.5-3g gelatinized maca powder daily.
Cordyceps
Medicinal Mushroom
Cordyceps is a medicinal mushroom adaptogen with emerging evidence for improving exercise performance, oxygen utilization, and energy. Cordyceps militaris (fruiting body) is preferred over CS-4 mycelium. Standard dose is 1-3g daily or 500-1000mg concentrated extract.
Reishi
Medicinal Mushroom
Reishi is a calming medicinal mushroom adaptogen best for immune modulation, sleep quality, and stress relief. Unlike stimulating adaptogens, it promotes relaxation. Standard dose is 1.5-3g dried mushroom powder or 500-1000mg extract (standardized to polysaccharides and triterpenes) daily.
Lion's Mane
Medicinal Mushroom
Lion's mane is a unique medicinal mushroom that stimulates nerve growth factor (NGF) production. Clinical evidence supports benefits for cognitive function, mild depression, and nerve health. Standard dose is 500-3000mg daily of fruiting body extract or 1-3g powder.
Astragalus
Adaptogenic Herb
Astragalus is a TCM adaptogen with moderate evidence for immune support, cardiovascular protection, and anti-aging properties. Astragalus polysaccharides (APS) are the most studied fraction for immunity. Standard dose is 500-2000mg standardized root extract daily.
Schisandra
Adaptogenic Berry
Schisandra is a liver-protective, stress-fighting adaptogen with evidence for hepatoprotection, cognitive enhancement, and physical performance. It was one of the three adaptogens studied by Soviet researchers. Standard dose is 500-1500mg dried berry extract daily.
Gotu Kola
Adaptogenic Herb
Gotu kola is an Ayurvedic brain tonic and wound-healing herb with evidence for anxiety reduction, cognitive enhancement, and skin/wound repair. Standard dose is 500-1000mg standardized extract daily (or 1-2g dried herb).
Bacopa Monnieri
Adaptogenic Herb
Bacopa monnieri is one of the best-studied herbal nootropics for memory and learning. A 2014 meta-analysis of 9 RCTs confirmed significant improvements in attention, cognitive processing, and working memory. Standard dose is 300-600mg daily of extract standardized to 50% bacosides.
Shatavari
Adaptogenic Herb
Shatavari is an Ayurvedic adaptogen primarily used for women's reproductive health, hormonal balance, and lactation support. It has emerging clinical evidence for these uses and for its anti-ulcer and immunomodulatory properties. Standard dose is 500-1000mg root extract twice daily.
He Shou Wu
Adaptogenic Herb
He shou wu is a TCM longevity tonic with preliminary evidence for anti-aging, cholesterol reduction, and neuroprotection. Use only processed (zhi) form due to liver safety concerns with raw root. Standard dose is 500-1000mg processed root extract daily. Professional guidance recommended.
Mucuna Pruriens
Adaptogenic Legume
Mucuna pruriens is a natural source of L-DOPA (dopamine precursor) with evidence for improving male fertility, mood, and stress resilience. It naturally contains 3-6% L-DOPA. Standard dose is 300-600mg standardized seed extract daily. Professional guidance recommended for those on dopaminergic medications.
Tongkat Ali
Adaptogenic Root
Tongkat ali is a Southeast Asian root with moderate evidence for testosterone support, stress reduction, and male sexual health. It works primarily by freeing bound testosterone from SHBG. Standard dose is 200-400mg standardized root extract (100:1 or 200:1) daily.
Shilajit
Mineral Adaptogen
Shilajit is a mineral-rich Himalayan exudate with emerging evidence for testosterone support, mitochondrial energy, and anti-aging. Fulvic acid enhances CoQ10 and nutrient absorption. Standard dose is 250-500mg purified shilajit daily (PrimaVie is the most studied form).
Vitamins
Vitamin D3
Fat-Soluble Vitamin
Vitamin D3 is essential for bone health, immune function, and mood regulation. An estimated 42% of U.S. adults are deficient. Most adults benefit from 1,000-4,000 IU daily, and a 2017 meta-analysis found supplementation reduced the risk of acute respiratory infections by 12%.
Vitamin C
Water-Soluble Vitamin
Vitamin C is a powerful antioxidant essential for immune function, collagen production, and iron absorption. A Cochrane meta-analysis of 29 trials found regular supplementation reduces cold duration by 8%. Most adults benefit from 500-2,000 mg daily, with the Linus Pauling Institute recommending at least 400 mg.
Vitamin B12
Water-Soluble Vitamin
Vitamin B12 is essential for energy production, nerve health, and red blood cell formation. Deficiency affects up to 20% of older adults and can cause fatigue, brain fog, and neuropathy. Methylcobalamin is the preferred supplemental form at 500-2,000 mcg daily, and it also helps lower homocysteine levels for cardiovascular protection.
Vitamin A
Fat-Soluble Vitamin
Vitamin A is essential for vision, immune function, and skin health. Preformed retinol (from animal sources) is the most bioavailable form, while beta-carotene from plants must be converted. Most adults need 700-900 mcg RAE daily. Deficiency impairs night vision and immune defense.
Vitamin B1 (Thiamine)
Water-Soluble Vitamin
Vitamin B1 (thiamine) is essential for energy metabolism and nerve function. Deficiency causes beriberi and brain damage. Most adults need 1.1-1.2 mg daily, but higher doses (100-300 mg benfotiamine) may help diabetic neuropathy.
Vitamin B2 (Riboflavin)
Water-Soluble Vitamin
Vitamin B2 (riboflavin) is essential for energy metabolism and has strong evidence for migraine prevention at 400 mg daily. A key RCT found it reduced migraine frequency by 50%. Most adults need just 1.1-1.3 mg daily for basic needs.
Vitamin B3 (Niacin)
Water-Soluble Vitamin
Vitamin B3 exists as niacin, niacinamide, and nicotinamide riboside — all precursors to NAD+, essential for 400+ metabolic reactions. Niacin raises HDL cholesterol but causes flushing. Niacinamide supports skin health without flushing. NR is a newer NAD+ booster studied for aging.
Vitamin B5 (Pantothenic Acid)
Water-Soluble Vitamin
Vitamin B5 is essential for CoA synthesis, energy metabolism, and hormone production. Found in virtually all foods, deficiency is rare. Pantethine (600-900 mg) may modestly lower cholesterol, and topical panthenol supports wound healing and skin hydration.
Vitamin B6 (Pyridoxine)
Water-Soluble Vitamin
Vitamin B6 is involved in 150+ enzyme reactions including neurotransmitter and amino acid metabolism. P-5-P is the active form. It helps with morning sickness (evidence level: Strong), PMS symptoms, and homocysteine reduction. Most adults need 1.3-2.0 mg daily.
Vitamin B7 (Biotin)
Water-Soluble Vitamin
Biotin is essential for fat and carbohydrate metabolism. While widely promoted for hair and nails, evidence in non-deficient individuals is limited. Deficiency is rare. FDA warns that biotin supplements can interfere with lab tests including troponin and thyroid panels.
Vitamin B9 (Folate)
Water-Soluble Vitamin
Folate is essential for DNA synthesis and is critical during pregnancy to prevent neural tube defects. U.S. food fortification reduced NTDs by 28%. Methylfolate (5-MTHF) is the active form and is preferred for the 5-15% of people with MTHFR polymorphisms who cannot efficiently convert folic acid.
Vitamin E
Fat-Soluble Vitamin
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. While essential for immunity and skin health, high-dose supplements (≥400 IU/day) may increase mortality risk. Most adults should get 15 mg (22 IU) daily, preferably from food sources.
Vitamin K2 (MK-7)
Fat-Soluble Vitamin
Vitamin K2 (especially MK-7) directs calcium to bones and away from arteries by activating osteocalcin and matrix Gla protein. MK-7 has a longer half-life than MK-4 and only needs once-daily dosing. Most adults benefit from 100-200 mcg MK-7 daily, especially when supplementing vitamin D and calcium.
B-Complex
Water-Soluble Vitamin Complex
B-Complex provides all 8 essential B vitamins for energy, nervous system, and methylation support. Particularly beneficial for vegans, older adults, pregnant women, and people on B-depleting medications. Choose active/coenzymated forms (methylfolate, methylcobalamin, P-5-P) for optimal utilization.
Brain Health
Omega-3
Essential Fatty Acid
Omega-3 fatty acids (EPA + DHA) reduce inflammation, support heart and brain health, and may improve mood. The REDUCE-IT trial showed high-dose EPA (4g/day) reduced cardiovascular events by 25%. Most adults benefit from 1,000-2,000mg combined EPA+DHA daily.
Mushroom Coffee
Functional Coffee
Mushroom coffee blends real coffee (50-80mg caffeine per serving) with 250-1500mg medicinal mushroom extracts like lion's mane and chaga. It delivers beta-glucans for immune support and hericenones for cognitive function with roughly half the caffeine of regular coffee (95-200mg).
Lion's Mane
Medicinal Mushroom
Lion's mane (Hericium erinaceus) is a medicinal mushroom that stimulates nerve growth factor (NGF), supporting cognitive function, memory, and neuroprotection. Clinical trials show benefits for mild cognitive impairment at 500-3000mg daily of fruiting body extract, typically noticeable after 4-8 weeks of consistent use.
Paraxanthine
Nootropic / Stimulant
Paraxanthine is caffeine's primary active metabolite, delivering focus and alertness without jitters or anxiety. At 100-200mg it matches the cognitive benefits of 200-400mg caffeine while producing lower cortisol elevation and fewer side effects. A cleaner alternative to caffeine for daily energy.
Phosphatidylserine
Phospholipid
Phosphatidylserine (PS) is a brain-critical phospholipid shown to improve memory, attention, and cognitive function in aging adults. At 100-300mg daily, it supports neurotransmitter release and cell membrane integrity. The FDA allows a qualified health claim for PS and cognitive decline risk reduction.
Alpha-GPC
Cholinergic
Alpha-GPC is the most bioavailable choline supplement, efficiently crossing the blood-brain barrier to boost acetylcholine. At 300-1200mg daily it supports memory, focus, and power output. Preferred over choline bitartrate for nootropic and athletic applications.
CDP-Choline (Citicoline)
Cholinergic / Nootropic
CDP-Choline (citicoline) uniquely provides both choline for acetylcholine synthesis and uridine for dopamine and membrane support. At 250-500mg daily it enhances focus, memory, and attention. The Cognizin brand has the most clinical validation.
Ginkgo Biloba
Herbal Extract
Ginkgo biloba (EGb 761) improves cerebral blood flow and provides antioxidant neuroprotection. At 120-240mg daily of standardized extract, it supports memory and may slow cognitive decline in older adults. The most widely prescribed herbal cognitive supplement in Europe.
Huperzine A
Cholinesterase Inhibitor
Huperzine A is a potent natural acetylcholinesterase inhibitor from Chinese club moss. At 50-200mcg twice daily it raises brain acetylcholine, enhancing memory and providing neuroprotection. Its long half-life (10-14 hours) means cycling is recommended.
Vinpocetine
Cerebral Vasodilator
Vinpocetine is a periwinkle-derived compound that selectively increases cerebral blood flow and has neuroprotective properties. At 15-30mg daily it supports memory and cognitive function, particularly in cerebrovascular conditions. Widely prescribed in Europe as Cavinton.
PQQ
Mitochondrial Support / Nootropic
PQQ (pyrroloquinoline quinone) stimulates mitochondrial biogenesis and is an exceptionally potent antioxidant. At 10-20mg daily it supports brain energy metabolism, neuroprotection, and cognitive function. One of the few compounds that can create new mitochondria in existing cells.
Bacopa Monnieri
Adaptogenic Herb / Nootropic
Bacopa monnieri (Brahmi) is an Ayurvedic nootropic with strong clinical evidence for memory enhancement. At 300-600mg daily of standardized extract (45-55% bacosides), it reliably improves memory consolidation after 8-12 weeks. One of the most evidence-backed natural nootropics available.
L-Theanine
Amino Acid / Nootropic
L-Theanine is a tea-derived amino acid that promotes calm focus by increasing alpha brain waves. At 100-200mg it reduces anxiety without sedation and synergizes powerfully with caffeine for enhanced cognitive performance. The most popular nootropic stack ingredient worldwide.
Acetyl-L-Carnitine
Amino Acid Derivative / Nootropic
Acetyl-L-Carnitine (ALCAR) crosses the blood-brain barrier to support both mitochondrial energy production and acetylcholine synthesis. At 500-2000mg daily it enhances cognitive function, protects neurons, and may improve mood. Particularly beneficial for age-related cognitive decline.
Uridine
Nucleotide / Nootropic
Uridine monophosphate is a nucleotide that supports brain membrane synthesis, dopamine receptor density, and synaptogenesis. At 150-250mg daily (as UMP) it enhances mood and cognitive function. A key component of the uridine + DHA + choline synergy stack.
Noopept
Synthetic Nootropic
Noopept is a potent synthetic nootropic (1000x piracetam by weight) that enhances BDNF, NGF, and glutamate signaling. At 10-30mg daily it supports memory, learning, and neuroprotection. Rapid onset (15-20 minutes) with effects lasting 3-4 hours per dose.
Phenylpiracetam
Synthetic Nootropic / Racetam
Phenylpiracetam is a potent racetam (20-60x piracetam) with both nootropic and stimulant properties. At 100-200mg daily it enhances focus, motivation, and physical stamina. WADA-banned for athletic competition due to performance-enhancing effects.
Sulbutiamine
Synthetic B-Vitamin Derivative
Sulbutiamine is a fat-soluble thiamine derivative that crosses the blood-brain barrier to raise brain B1 levels far beyond regular thiamine. At 400-600mg daily it combats mental fatigue, supports motivation via dopamine modulation, and enhances memory formation.
Creatine (Brain Health)
Amino Acid Derivative / Energy Buffer
Creatine is not just for muscles — the brain is one of the most energy-demanding organs, and creatine serves as a critical ATP buffer in neurons. At 3-5g daily, creatine monohydrate improves cognitive performance under stress, sleep deprivation, and mental fatigue.
Fitness & Recovery
Creatine
Sports Nutrition / Amino Acid Derivative
Creatine monohydrate is the most researched sports supplement in history, with over 500 studies confirming it increases strength by 5-10% and lean muscle mass by 1-2kg over 4-12 weeks. The standard dose is 3-5g daily, and it also shows emerging benefits for brain health.
Beef Protein
Protein Supplement
Beef protein isolate is a dairy-free, lactose-free complete protein providing 23-27g protein per serving. A 2015 study found no significant difference in muscle gains between beef protein and whey protein over 8 weeks of resistance training. It is ideal for paleo, carnivore, and dairy-sensitive dieters.
Collagen
Structural Protein
Collagen peptides (hydrolyzed collagen) provide the amino acids glycine, proline, and hydroxyproline needed for connective tissue repair. A 2019 meta-analysis found collagen supplementation significantly improved skin elasticity and reduced joint pain in osteoarthritis. Standard dosing is 5-15g hydrolyzed collagen daily, with type-specific targeting: type I/III for skin, type II for cartilage.
Nitric Oxide
Vasodilator / Performance
Nitric oxide supplements work by providing precursors (L-citrulline or dietary nitrate) that the body converts to NO. L-citrulline at 6-8g daily is the most effective precursor, raising blood NO levels more than L-arginine. Beetroot provides an alternative pathway via dietary nitrate. Benefits include improved blood flow, exercise performance, and blood pressure reduction.
Bone Marrow
Organ / Ancestral Supplement
Bone marrow supplements provide alkylglycerols, fat-soluble vitamins, collagen, and growth factors in freeze-dried capsule form. While traditional use spans millennia, clinical evidence is emerging — with the strongest data supporting alkylglycerols for immune modulation and the fat-soluble nutrient profile for joint and bone health.
Essential Amino Acids
Amino Acid Complex
Essential amino acids (EAAs) provide all nine amino acids required for muscle protein synthesis, making them superior to BCAAs for muscle building and recovery. Clinical research supports 6-12g of EAAs per serving, taken before or after training, to stimulate MPS comparably to 20-25g of whey protein.
Citrulline Malate
Amino Acid / Performance
Citrulline malate at 6-8 g (taken 40-60 minutes pre-workout) has been shown to increase repetitions to failure by 19-53% in resistance training (Pérez-Guisado & Jakeman, 2010) and reduce muscle soreness by 40% at 24-48 hours post-exercise. It raises plasma arginine more effectively than arginine supplementation itself.
Beta-Alanine
Amino Acid / Endurance
Beta-alanine at 3.2-6.4 g/day increases muscle carnosine by 40-80% over 4-10 weeks. A 2012 meta-analysis (Hobson et al.) of 15 studies confirmed it significantly improves exercise capacity in activities lasting 1-4 minutes. The harmless tingling sensation (paresthesia) is its signature side effect.
Beetroot / Dietary Nitrate
Sports Nutrition / Vasodilator
Beetroot juice providing 6-8 mmol (400-500 mg) dietary nitrate taken 2-3 hours before exercise reduces oxygen cost of submaximal exercise by 3-5% and improves time trial performance by 1-3% (Jones, 2014). Effects are strongest in recreational athletes and high-altitude or hypoxic conditions.
Tart Cherry
Polyphenol / Recovery
Tart cherry juice (8-12 oz of concentrate twice daily, or equivalent capsules) reduces muscle soreness by 13-23%, accelerates strength recovery, and lowers inflammatory markers after intense exercise (Howatson et al., 2010). It also contains natural melatonin that may improve sleep quality — a key recovery factor.
Electrolytes
Mineral / Hydration
Electrolyte replacement during exercise lasting >60 minutes significantly improves performance and prevents hyponatremia. Sodium is the primary electrolyte lost in sweat (0.5-2 g/L). ACSM recommends 300-600 mg sodium per hour during prolonged exercise. Modern electrolyte formulas typically combine sodium, potassium, magnesium, and calcium.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Amino Acid Metabolite / Anti-Catabolic
HMB at 3 g/day reduces muscle protein breakdown and enhances lean mass gains, particularly in untrained individuals (+0.5-1 kg over 3-6 weeks) and older adults. A meta-analysis (Nissen & Sharp, 2003) of 9 studies confirmed HMB increases lean mass and strength during resistance training. Benefits are less pronounced in trained athletes.
Glutamine
Amino Acid / Recovery
Glutamine is the most abundant amino acid in muscle but its supplementation benefits for athletes are limited. Plasma glutamine drops 10-30% after prolonged intense exercise, potentially compromising immune function. Supplementation at 5-10 g post-exercise may reduce infection rates in endurance athletes (Castell et al., 1996) but does not improve muscle growth or strength in well-fed individuals.
BCAAs (Branched-Chain Amino Acids)
Amino Acid / Recovery
BCAAs (especially leucine) activate muscle protein synthesis via mTOR, but isolated BCAA supplementation provides no advantage over complete protein sources containing all essential amino acids. A 2017 review (Wolfe) demonstrated that BCAAs alone cannot maximally stimulate MPS because they lack the other 6 EAAs needed as building blocks. BCAAs are only beneficial if total protein intake is insufficient.
Protein (Whey & Casein)
Protein / Macronutrient
Whey protein is the gold standard for post-workout recovery, stimulating muscle protein synthesis more rapidly than any other protein source due to its fast digestion and high leucine content. A 2018 meta-analysis (Morton et al.) of 49 studies found protein supplementation increased lean mass by 0.3 kg and strength (1RM) during resistance training. Total daily protein intake (1.6-2.2 g/kg) matters more than source or timing.
Tribulus Terrestris
Herbal / Testosterone Support
Despite decades of marketing as a testosterone booster, multiple well-controlled human studies show tribulus terrestris does NOT raise testosterone in healthy men (Neychev & Mitev, 2005; Rogerson et al., 2007). It may modestly improve libido through non-hormonal mechanisms (possibly androgen receptor sensitivity or nitric oxide), but it will not increase muscle mass or strength.
D-Ribose
Sugar / Energy Metabolism
D-ribose at 5-15 g/day is a structural precursor to ATP and may accelerate ATP recovery after intense exercise or ischemia. Evidence for athletic performance enhancement is limited and mixed. The strongest evidence is in cardiac patients with heart failure or ischemic heart disease, where ribose improved diastolic function and exercise tolerance (Omran et al., 2003). For healthy athletes, benefits are unproven.
L-Carnitine
Amino Acid Derivative / Fat Metabolism
L-carnitine transports fatty acids into mitochondria for energy production, but supplementation does not enhance fat loss in healthy individuals (Villani et al., 2000). L-carnitine L-tartrate (LCLT) at 2 g/day reduces exercise-induced muscle damage and improves recovery markers (Spiering et al., 2007). Acetyl-L-carnitine (ALCAR) supports cognitive function, particularly in elderly populations.
Coenzyme Q10 (CoQ10)
Antioxidant / Energy Metabolism
CoQ10 (100-300 mg/day) is essential for mitochondrial ATP production and is a powerful antioxidant. The Q-SYMBIO trial (2014) showed 100 mg three times daily reduced cardiovascular mortality by 43% in heart failure patients. For exercise, benefits are modest and mainly observed in older or untrained individuals. Ubiquinol is the preferred form for supplementation due to superior absorption.
Anti-Inflammatory
Beet Root
Superfood / Nitric Oxide Booster
Beet root is a potent source of dietary nitrate that the body converts to nitric oxide, lowering blood pressure by 3-10 mmHg and improving exercise endurance by 3-5%. Take 300-500mg dietary nitrate daily (equivalent to ~5-7g powder) for cardiovascular and performance benefits.
Turmeric / Curcumin
Plant Extract / Polyphenol
Curcumin is the primary bioactive in turmeric with strong evidence for reducing joint pain (comparable to ibuprofen in meta-analysis), lowering inflammatory markers, and supporting gut and brain health. Standard curcumin absorbs poorly (~1%); choose enhanced forms like Meriva phytosome (29x), Longvida (65x free curcumin), or piperine-boosted C3 Complex (20x) for clinically relevant blood levels. Typical effective dose: 500-1500mg curcumin daily with an absorption enhancer.
Quercetin
Bioflavonoid
Quercetin is a plant flavonoid with anti-inflammatory, immune-modulating, and senolytic properties. The phytosome form absorbs up to 20x better than standard quercetin. Typical doses are 500-1000mg daily (or 250-500mg as phytosome). It is commonly paired with vitamin C or bromelain to further enhance absorption and effects.
Dandelion Root
Herbal Extract
Dandelion root is a well-tolerated herbal supplement with traditional use for liver support, digestive health, and mild diuretic effects. It is one of the richest plant sources of inulin (a prebiotic fiber) and contains taraxasterol, a triterpenoid with demonstrated anti-inflammatory activity in preclinical studies. Typical dose is 1,000-3,000mg of root extract daily.
Aged Black Garlic
Fermented Botanical
Aged black garlic is fermented garlic with significantly higher antioxidant activity and S-allyl cysteine (SAC) content than raw garlic. Clinical evidence supports cardiovascular benefits including modest blood pressure and cholesterol reduction. Typical doses are 600-2400mg daily of aged garlic extract or 1-3 cloves of black garlic.
Omega-3 Fish Oil
Essential Fatty Acid
Omega-3 fish oil (EPA + DHA) at 2-4g daily reduces inflammatory markers like CRP by 15-30% and triglycerides by 15-25%. EPA is the primary anti-inflammatory component. Choose a product providing at least 1g combined EPA/DHA per serving for meaningful benefits.
Boswellia
Herbal Extract
Boswellia serrata extract (standardized to AKBA) at 300-500mg daily reduces joint pain and inflammation by inhibiting 5-LOX enzyme. Clinical trials show significant improvement in osteoarthritis symptoms within 1-2 weeks. Choose extracts standardized to ≥30% boswellic acids.
Ginger
Herbal Extract
Ginger extract at 250-1,000mg daily reduces osteoarthritis pain by ~30% and lowers inflammatory markers including CRP and IL-6. It inhibits both COX-2 and 5-LOX pathways. Also highly effective for nausea. Choose standardized extracts with ≥5% gingerols.
Bromelain
Proteolytic Enzyme
Bromelain at 500-2,000 GDU/day reduces post-surgical swelling by 50-70% and improves sinusitis symptoms. It works by modulating prostaglandins and degrading fibrin. Take on an empty stomach for systemic anti-inflammatory effects or with food for digestive support.
Resveratrol
Polyphenol
Resveratrol at 150-500mg daily (trans-resveratrol form) reduces CRP by 15-25% and improves metabolic markers. It works by activating SIRT1, inhibiting NF-kB, and suppressing COX-2. Choose micronized or lipid-based formulations for better absorption.
Cat's Claw
Herbal Extract
Cat's claw extract at 60-350mg daily reduces joint pain in osteoarthritis and rheumatoid arthritis. It inhibits NF-kB and TNF-alpha production. Choose extracts standardized to pentacyclic oxindole alkaloids (POAs). Evidence is emerging but promising.
Devil's Claw
Herbal Extract
Devil's claw extract providing 50-100mg harpagosides daily reduces lower back pain and OA symptoms comparably to some NSAIDs. Approved by German Commission E for musculoskeletal pain. Choose products standardized to ≥2% harpagosides.
White Willow Bark
Herbal Extract
White willow bark providing 120-240mg salicin daily reduces lower back pain and OA symptoms. It acts like a gentler, slower-acting aspirin with added polyphenol benefits. Effects take 1-2 weeks to develop. Not suitable for aspirin-allergic individuals.
Serrapeptase
Proteolytic Enzyme
Serrapeptase at 10-60mg (60,000-120,000 SPU) daily may reduce post-surgical swelling, sinusitis symptoms, and inflammatory pain. It works by degrading fibrin and inflammatory proteins. Evidence is emerging — take on an empty stomach for systemic absorption.
Palmitoylethanolamide (PEA)
Endocannabinoid-like Lipid
PEA at 300-1,200mg daily reduces chronic and neuropathic pain by 40-60% in clinical trials. It works through PPAR-alpha activation and mast cell stabilization — not through opioid or cannabinoid receptors. Micronized forms have better absorption. Very safe with no known drug interactions.
Black Seed Oil
Seed Oil / Herbal Extract
Black seed oil (Nigella sativa) at 1-3g daily reduces CRP, blood sugar, and cholesterol. Thymoquinone is the key compound, inhibiting NF-kB and COX-2. Choose cold-pressed oil standardized to ≥2% thymoquinone. Well-studied in Middle Eastern and Asian clinical trials.
Tart Cherry
Fruit Extract / Superfood
Tart cherry juice (240-480ml daily) or extract (480-1,000mg) reduces gout flares, post-exercise muscle soreness, and inflammatory markers including CRP. Anthocyanins inhibit COX enzymes comparably to low-dose NSAIDs. Also provides natural melatonin for sleep support.
Green Tea Extract
Polyphenol
Green tea extract (250-500mg EGCG daily) reduces CRP, IL-6, and oxidative stress markers. EGCG inhibits NF-kB and COX-2 while boosting antioxidant defenses. Also supports fat oxidation and metabolic health. Choose decaffeinated extracts if caffeine-sensitive.
Immune Support
Red Superfood
Superfood Blend
Red superfood powders deliver concentrated polyphenols, anthocyanins, and dietary nitrates from red and purple fruits and vegetables. They provide broad-spectrum antioxidant support, nitric oxide production, and cardiovascular benefits in a convenient 5-10g daily serving.
Greens Powder
Superfood Blend
Greens powders deliver concentrated phytonutrients from spirulina, chlorella, wheatgrass, and other green superfoods. A 2009 study found a greens blend increased blood antioxidant levels by 30%. Look for formulas with digestive enzymes, probiotics, and minimal added sugar. Standard dosing is 5-12g powder daily (1 scoop).
Colostrum
Immune Bioactive
Bovine colostrum is a concentrated source of immunoglobulins (IgG), lactoferrin, and growth factors that support gut barrier function, immune defense, and exercise recovery. Clinical trials show it reduces gut permeability by up to 70% during exercise-induced stress and decreases upper respiratory infections in athletes. The typical dose is 10-20g powder or 500-1000mg capsules daily.
Turkey Tail
Medicinal Mushroom
Turkey tail (Trametes versicolor) is the most research-backed medicinal mushroom, with its polysaccharides PSK and PSP showing strong immune-modulating effects. Approved as adjunctive cancer therapy in Japan, it activates NK cells and T-cells. Typical doses are 1-3g daily of hot water extract for immune support.
Vitamin C
Vitamin
Vitamin C is essential for immune cell function, accumulating at high concentrations in neutrophils and lymphocytes. Meta-analyses show regular supplementation reduces cold duration by 8% in adults and 14% in children. Doses of 200mg-1g daily maintain optimal immune function; higher doses (1-2g) may help during acute illness.
Vitamin D
Vitamin
Vitamin D is a critical immune regulator — its receptors are found on nearly all immune cells. A 2017 meta-analysis of 25 RCTs (n=11,321) found vitamin D supplementation reduced respiratory infections by 12% overall and 70% in deficient individuals. Take 1000-4000 IU D3 daily, ideally with fat for absorption.
Zinc
Mineral
Zinc is essential for immune cell development and function, required by over 300 enzymes. A Cochrane review found zinc lozenges reduced cold duration by 33% when started within 24 hours of symptom onset. Daily doses of 15-30mg elemental zinc maintain immune function; zinc lozenges (75mg+/day) are effective for acute colds.
Elderberry
Herbal Extract
Elderberry extract reduces cold and flu duration by an average of 4 days according to a 2019 meta-analysis. It works through direct antiviral mechanisms — blocking viral neuraminidase and hemagglutinin — plus immune-stimulating effects. Standard dosing is 600-900mg extract daily during illness or 300-600mg for prevention.
Echinacea
Herbal Extract
Echinacea modestly reduces cold risk by 10-20% and may shorten cold duration by 1-2 days according to meta-analyses, though results vary by species and preparation. Echinacea purpurea aerial parts are the best-studied form. Standard dosing is 2400mg dried herb or 300-500mg standardized extract daily.
Astragalus
Herbal Extract
Astragalus is a traditional Chinese immune herb with modern evidence supporting its ability to enhance T-cell and NK cell activity. Astragalus polysaccharides (APS) stimulate macrophages and increase antibody production. Typical dosing is 500-1500mg standardized extract daily. Best used as a preventive tonic rather than for acute illness.
Andrographis
Herbal Extract
Andrographis is a clinically proven herbal remedy for upper respiratory infections. A Cochrane review of 33 RCTs (n=7,175) found it significantly reduces cold symptoms including sore throat, nasal congestion, and cough. The standardized extract Kan Jang (SHA-10) is the best-studied form. Typical dosing is 300-600mg standardized extract daily.
Beta-Glucans
Immune Bioactive
Beta-glucans from yeast prime the innate immune system by binding Dectin-1 receptors on immune cells, enhancing pathogen recognition and killing. Clinical trials show Wellmune (yeast beta-glucan) reduces upper respiratory infections by 25% and sick days by 58%. Standard dosing is 250-500mg yeast beta-glucan daily.
Olive Leaf Extract
Herbal Extract
Olive leaf extract contains oleuropein, a polyphenol with broad-spectrum antimicrobial and antiviral activity. It inhibits viral replication, enhances macrophage function, and provides potent antioxidant protection. Typical dosing is 500-1000mg standardized extract (15-20% oleuropein) daily.
Oregano Oil
Herbal Extract
Oregano oil contains carvacrol, a powerful antimicrobial that disrupts pathogen cell membranes. Lab studies confirm activity against bacteria, viruses, and fungi including Candida. Use emulsified or enteric-coated capsules providing 50-200mg carvacrol daily for short-term immune support. Not for long-term continuous use.
Garlic
Herbal Extract
Garlic enhances immune function through allicin (raw/fresh) and S-allyl cysteine (aged extract). An RCT found daily garlic supplementation reduced cold incidence by 63% and cold duration by 70%. Aged garlic extract (AGE) enhances NK cell activity and reduces cold severity. Take 600-1200mg AGE or 1 raw clove daily.
Quercetin
Flavonoid
Quercetin is the most abundant dietary flavonoid with antiviral, anti-inflammatory, and antihistamine properties. It acts as a zinc ionophore, facilitating intracellular zinc accumulation that inhibits viral replication. Doses of 500-1000mg daily are used for immune support, often combined with vitamin C and zinc for synergistic effects.
Lactoferrin
Immune Bioactive
Lactoferrin is an iron-binding glycoprotein from milk with broad-spectrum antimicrobial, antiviral, and immune-modulating properties. It starves pathogens of iron, disrupts bacterial membranes, and modulates gut immune function. Clinical studies support 100-200mg daily for immune and gut health, and it enhances iron absorption without GI side effects.
Monolaurin
Immune Bioactive
Monolaurin is a coconut-derived monoglyceride that disrupts the lipid envelopes of viruses, bacteria, and fungi through physical membrane disruption. Active against influenza, HSV, Staph aureus, and Candida in lab studies. Take 600-3000mg daily in divided doses. Resistance-proof mechanism makes it a unique antimicrobial.
Propolis
Bee Product
Propolis is a bee-produced resin rich in 300+ bioactive compounds with broad-spectrum antimicrobial, antiviral, and anti-inflammatory properties. Clinical trials show it reduces cold incidence and duration, and its compound CAPE is a potent NF-kB inhibitor. Typical dosing is 300-500mg standardized extract daily.
Pelargonium (Umcka)
Herbal Extract
Pelargonium sidoides (EPs 7630/Umcka) is one of the most clinically proven herbal cold remedies, with a Cochrane review of 10 RCTs confirming it reduces bronchitis symptoms and duration. It works through combined antiviral, antibacterial, and immune-stimulating mechanisms. Standard dosing is 30 drops or 20mg extract 3x daily.
Longevity
Berberine
Plant Alkaloid
Berberine is a plant alkaloid that lowers blood sugar with efficacy comparable to metformin in several head-to-head trials. It activates AMPK, reduces HbA1c by 0.5-0.9%, and lowers LDL cholesterol and triglycerides. The standard dose is 500mg 2-3x daily with meals (1000-1500mg total).
NMN
NAD+ Precursor / Longevity
NMN is a NAD+ precursor that combats age-related NAD+ decline. Human trials show 250-500mg/day increases blood NAD+ by 40-90% within 12 weeks, with a 2021 trial demonstrating improved insulin sensitivity in premenopausal women. Standard dose is 250-500mg daily.
Spermidine
Polyamine / Autophagy Activator
Spermidine is a natural polyamine that powerfully induces autophagy, the cellular housekeeping process linked to longevity. Epidemiological data from the Bruneck Study showed that people in the highest tertile of dietary spermidine intake had significantly lower cardiovascular and all-cause mortality. Supplement doses range from 1-6mg daily, typically derived from wheat germ extract.
Coenzyme Q10 (CoQ10)
Coenzyme / Antioxidant
CoQ10 is a mitochondrial coenzyme essential for cellular energy production and a powerful antioxidant. The landmark Q-SYMBIO trial (2014) showed CoQ10 reduced major cardiovascular events by 43% in heart failure patients. Standard dose is 100-300mg daily, with ubiquinol being approximately 2x more bioavailable than ubiquinone.
Nicotinamide Riboside (NR)
NAD+ Precursor / Longevity
Nicotinamide riboside (NR) is a NAD+ precursor with the most human clinical trial data of any NAD+ booster. Doses of 300-1000mg/day reliably increase blood NAD+ by 40-90%. The CHROMAVITA trial confirmed safety and efficacy at 1000mg/day for 8 weeks.
Resveratrol
Polyphenol / Sirtuin Activator
Resveratrol is a polyphenol that activates SIRT1 and AMPK, key longevity pathways. While animal studies show lifespan extension, human evidence is mixed. A 2015 meta-analysis found it improves fasting glucose and insulin in diabetics. Typical dose is 150-500mg trans-resveratrol daily.
PQQ (Pyrroloquinoline Quinone)
Cofactor / Mitochondrial Biogenesis
PQQ is a redox cofactor that uniquely stimulates mitochondrial biogenesis via PGC-1α activation. A 2012 trial by Itoh et al. showed 20mg PQQ daily improved cognitive function and reduced fatigue in middle-aged adults. Standard dose is 10-20mg daily.
Fisetin
Flavonoid / Senolytic
Fisetin is a strawberry-derived flavonoid and the most potent natural senolytic identified to date. Yousefzadeh et al. (2018) showed it extended median lifespan in aged mice by ~10% by clearing senescent cells. Mayo Clinic human trials are ongoing. Typical dose is 100-500mg daily or intermittent high-dose protocols.
Quercetin
Flavonoid / Senolytic
Quercetin is a flavonoid with dual senolytic and antioxidant properties. The dasatinib + quercetin protocol is the most studied senolytic in humans (Kirkland, 2019). As a standalone supplement, quercetin reduces inflammation, supports immunity, and shows anti-allergic effects. Standard dose is 500-1000mg daily.
Pterostilbene
Stilbenoid / Sirtuin Activator
Pterostilbene is a "better-absorbed resveratrol" with ~80% oral bioavailability versus resveratrol's <1%. It activates SIRT1 and AMPK, reduces blood pressure (Riche et al., 2014), lowers LDL oxidation, and shows neuroprotective effects. Typical dose is 50-250mg daily.
Alpha-Lipoic Acid
Antioxidant / Mitochondrial Cofactor
Alpha-lipoic acid is a universal antioxidant that works in both water and fat compartments and regenerates vitamins C, E, and glutathione. The SYDNEY 2 trial showed 600mg/day significantly reduces diabetic neuropathy symptoms. Standard dose is 300-600mg daily of R-lipoic acid.
Astaxanthin
Carotenoid / Antioxidant
Astaxanthin is a carotenoid antioxidant 6,000x more potent than vitamin C in laboratory assays. Clinical trials show it reduces oxidative stress biomarkers, supports skin health (reduced wrinkles in UV-exposed skin), and improves exercise recovery. Standard dose is 4-12mg daily.
Epigallocatechin Gallate (EGCG)
Polyphenol / Catechin
EGCG is the key catechin in green tea responsible for its health benefits. A 2019 meta-analysis of 41 RCTs confirmed EGCG reduces body weight, LDL cholesterol, and fasting glucose. It activates AMPK, inhibits mTOR, and promotes autophagy. Standard dose is 200-500mg EGCG daily.
Sulforaphane
Isothiocyanate / Nrf2 Activator
Sulforaphane from broccoli sprouts is the most potent natural Nrf2 activator, upregulating 200+ protective genes. Human trials show it reduces inflammation markers, supports detoxification of air pollutants, and may protect against cancer progression. Standard dose is 30-60mg sulforaphane daily.
Metformin (Longevity Context)
Pharmaceutical / AMPK Activator
Metformin is a prescription diabetes drug being studied for longevity. A 2014 UK study found diabetics on metformin lived 15% longer than non-diabetics. It activates AMPK, inhibits mTOR, and reduces inflammation. The landmark TAME trial is testing it as an anti-aging drug. This is a prescription medication — not an OTC supplement.
Rapamycin (Longevity Context)
Pharmaceutical / mTOR Inhibitor
Rapamycin is the only drug proven to extend maximum lifespan in every species tested. The NIA's ITP showed 9-14% lifespan extension in mice. It works by inhibiting mTOR, the master growth/aging switch. This is a prescription immunosuppressant — off-label longevity use requires medical supervision.
Gut Health
Tributyrin
Postbiotic / Short-Chain Fatty Acid
Tributyrin is a next-generation butyrate supplement that delivers butyrate directly to the colon, bypassing stomach degradation. Clinical research shows butyrate strengthens the gut barrier, reduces intestinal inflammation, and supports beneficial bacteria. Standard dosing is 300-1000mg tributyrin daily with meals.
Psyllium Husk
Soluble Fiber
Psyllium husk is an FDA-recognized soluble fiber that lowers LDL cholesterol by 5-10%, improves bowel regularity, and helps manage blood sugar. Take 5-10g daily with plenty of water. It is one of the few supplements with an FDA-approved health claim for heart disease risk reduction.
Inulin
Prebiotic Fiber
Inulin is a prebiotic fiber from chicory root that selectively feeds beneficial gut bacteria, particularly Bifidobacterium and Akkermansia. Doses of 5-10g daily increase beneficial bacteria counts within 2-3 weeks. Emerging evidence connects inulin fermentation to GLP-1 secretion and improved metabolic markers.
Akkermansia
Next-Generation Probiotic
Akkermansia muciniphila is a next-generation probiotic that strengthens the gut barrier. A 2019 RCT found pasteurized Akkermansia (10 billion cells/day) reduced insulinemia by 28% and improved metabolic markers in overweight adults over 3 months. Dose: 100 million to 10 billion cells daily.
Probiotics
Live Microorganisms
Probiotics are live beneficial bacteria that support gut health, immunity, and mood through the gut-brain axis. A 2018 meta-analysis found significant IBS symptom reduction with multi-strain probiotics. Benefits are strain-specific — choose based on your health goal. Typical dose: 10-50 billion CFU daily. Look for third-party tested products with guaranteed potency through expiration.
Probiotics (Lactobacillus)
Probiotic
Lactobacillus probiotics are among the most researched beneficial bacteria. L. rhamnosus GG prevents antibiotic-associated diarrhea (NNT=7), L. plantarum 299v reduces IBS symptoms, and L. reuteri helps infantile colic. Typical doses are 1-20 billion CFU/day, but strain selection matters more than total CFU count.
Probiotics (Bifidobacterium)
Probiotic
Bifidobacterium probiotics support gut health, immune function, and may reduce stress via the gut-brain axis. B. infantis 35624 is a first-line probiotic for IBS (Whorwell et al., 2006). B. lactis BB-12 is the most documented strain for immune health. Typical doses are 1-10 billion CFU/day.
Saccharomyces Boulardii
Probiotic Yeast
S. boulardii is a probiotic yeast that is antibiotic-resistant and clinically proven to prevent antibiotic-associated diarrhea and reduce C. difficile recurrence. A Cochrane review found NNT of 10 for AAD prevention. Standard dose is 250-500mg (5-10 billion CFU) twice daily.
Slippery Elm
Herbal Demulcent
Slippery elm bark contains mucilage that coats and soothes the GI lining, providing symptomatic relief for heartburn, IBD, and throat irritation. While clinical trial evidence is limited, its long history of traditional use and FDA demulcent recognition support safety. Typical dose is 400-1,000mg capsules or bark tea 3x daily.
Marshmallow Root
Herbal Demulcent
Marshmallow root contains up to 35% mucilage that coats and soothes the GI tract, providing relief for heartburn, gastritis, and throat irritation. It has anti-inflammatory properties beyond its demulcent action. Typical dose is 500-1,500mg capsules or cold-water infusion 3x daily.
L-Glutamine (Gut Health)
Amino Acid
L-Glutamine is the primary fuel for intestinal cells and supports gut barrier integrity by strengthening tight junctions. Clinical studies show it can reduce intestinal permeability and support recovery from gut damage. For gut health, 5-10g daily in divided doses is the standard recommendation.
Digestive Enzymes
Enzyme Supplement
Digestive enzyme supplements help break down food when natural enzyme production is insufficient. Prescription enzymes (PERT) are essential for pancreatic insufficiency. OTC enzymes may help with bloating, food intolerances (lactase for lactose, alpha-galactosidase for beans), and functional dyspepsia. Take with the first bite of each meal.
Betaine HCl
Digestive Acid Supplement
Betaine HCl supplements stomach acid for people with hypochlorhydria (low stomach acid), which becomes common after age 60. It supports protein digestion, mineral absorption, and pathogen defense. Typical dose is 325-650mg with protein-containing meals. Not for use with NSAIDs, and contraindicated in those with ulcers or H. pylori.
Apple Cider Vinegar
Fermented Food / Acid Supplement
Apple cider vinegar contains 5-6% acetic acid with modest evidence for post-meal blood sugar reduction and appetite suppression. Digestive benefits are largely anecdotal. Dilute 1-2 tablespoons in water before meals. Always dilute to protect tooth enamel and esophageal tissue.
DGL Licorice
Herbal Gastroprotectant
DGL licorice is a safe form of licorice with glycyrrhizin removed to prevent blood pressure side effects. It protects the stomach lining by stimulating mucus production and enhancing mucosal blood flow. Chew 380-760mg DGL tablets 20 minutes before meals for heartburn, gastritis, or ulcer support.
Aloe Vera
Herbal Gastroprotectant
Aloe vera inner leaf gel has anti-inflammatory and mucosal-healing properties useful for UC, GERD, and IBS. A 2004 RCT showed it reduced UC disease activity scores. Use decolorized/purified inner gel products only — avoid aloe latex (outer leaf) which is a harsh stimulant laxative. Typical dose is 100-200ml aloe vera juice or 50-200mg concentrated extract daily.
Ginger Extract
Herbal Prokinetic / Anti-Emetic
Ginger is clinically proven to reduce nausea across pregnancy, chemotherapy, and post-surgical settings. It also accelerates gastric emptying and reduces functional dyspepsia symptoms. Typical dose is 250mg standardized extract 4x daily or 1-2g fresh/dried ginger root. One of the best-evidenced natural anti-emetics.
Peppermint Oil
Herbal Antispasmodic
Enteric-coated peppermint oil is the best-evidenced herbal treatment for IBS. A 2019 meta-analysis (12 RCTs, n=835) found it significantly reduces IBS symptoms with NNT of 3. Standard dose is 180-200mg enteric-coated capsules 2-3x daily before meals. Must use enteric-coated form to avoid heartburn.
Colostrum
Immune / Gut Support
Bovine colostrum provides concentrated immunoglobulins and growth factors that strengthen the gut barrier and support immune defense. Studies show it reduces NSAID-induced intestinal permeability and exercise-induced gut damage. Typical dose is 500mg-10g daily. Well-tolerated but avoid with dairy allergy.
Sleep & Stress
Saffron Extract
Botanical Extract
Saffron extract is one of the most clinically validated natural mood-support supplements, with multiple RCTs showing efficacy comparable to SSRIs for mild-to-moderate depression. The standardized extract affron at 28mg daily improved mood scores by 33% vs placebo. Saffron also shows emerging benefits for sleep quality and PMS symptoms.
Melatonin
Neurohormone
Melatonin is the most well-studied natural sleep supplement, shown in a meta-analysis of 19 RCTs to reduce sleep onset latency by 7-12 minutes and improve sleep quality. Importantly, more is NOT better — doses as low as 0.5mg can be as effective as 5mg for sleep onset. It is also the best-evidenced supplement for jet lag.
L-Theanine
Amino Acid
L-Theanine is an amino acid from tea that promotes calm focus by boosting alpha brain waves. A 2019 RCT found 200mg daily reduced stress and improved cognition. It pairs uniquely well with caffeine, enhancing focus while smoothing out jitteriness. Effects begin within 30-60 minutes with no drowsiness.
Magnesium Glycinate
Mineral
Magnesium glycinate is the best-absorbed, gentlest form of magnesium for sleep and stress. A 2012 RCT showed it improved insomnia scores, increased melatonin, and reduced cortisol in elderly adults. The glycine carrier provides additional calming effects through GABA receptor modulation.
GABA
Amino Acid Neurotransmitter
GABA is the brain's main calming neurotransmitter. Supplemental GABA (especially PharmaGABA) has been shown to increase relaxing alpha brain waves within 60 minutes and reduce stress biomarkers. While BBB penetration is debated, clinical effects are measurable at 100-200mg doses.
Valerian Root
Botanical Extract
Valerian root is a well-established herbal sleep aid that modulates GABA receptors. A meta-analysis of 16 studies found it improves subjective sleep quality, though effects are modest and require 2-4 weeks of consistent use. Take 300-600mg of standardized extract 30-60 minutes before bed.
Passionflower
Botanical Extract
Passionflower is a clinically validated herbal anxiolytic. A double-blind RCT found it as effective as the benzodiazepine oxazepam for anxiety, with less cognitive impairment. It works through GABA-A receptor modulation and is especially effective for anxiety-related sleep difficulties.
Lemon Balm
Botanical Extract
Lemon balm is a gentle calming herb that works by inhibiting GABA breakdown in the brain. Clinical studies show 300-600mg reduces stress and anxiety within hours, while the Cyracos extract reduced anxiety by 49% and insomnia by 39% over 15 days. It is safe, well-tolerated, and effective for mild anxiety-related sleep difficulties.
Chamomile
Botanical Extract
Chamomile is clinically validated for generalized anxiety disorder, with an 8-week RCT showing significant symptom reduction. Its active compound apigenin binds GABA-A receptors. A long-term study showed chamomile reduced anxiety relapse rates over 38 weeks. Safe, gentle, and effective for mild anxiety and sleep.
5-HTP
Amino Acid Precursor
5-HTP is the direct precursor to serotonin (and subsequently melatonin), making it a dual mood-and-sleep supplement. It crosses the blood-brain barrier freely and increases serotonin synthesis. A GABA/5-HTP combination study showed 19 minutes faster sleep onset. Take 50-200mg daily, but avoid combining with SSRIs.
Phosphatidylserine
Phospholipid
Phosphatidylserine is a brain phospholipid that directly blunts the cortisol stress response. Studies show 300-800mg reduces cortisol during physical and mental stress. It also supports cognitive function and may improve sleep quality by lowering evening cortisol levels.
Magnolia Bark
Botanical Extract
Magnolia bark contains honokiol and magnolol — potent GABA-A receptor modulators that reduce anxiety and promote sleep. The Relora extract reduced cortisol and perceived stress in a 6-week RCT. Honokiol crosses the blood-brain barrier efficiently for fast-acting calming effects.
Apigenin
Flavonoid
Apigenin is the active sleep compound in chamomile, available as a purified supplement. It binds GABA-A benzodiazepine receptors for mild sedation and anxiety relief. Doses of 50mg before bed are widely used for sleep, based on chamomile clinical trial data. Bonus: it inhibits CD38 to boost NAD+ levels.
Glycine
Amino Acid
Glycine improves sleep quality through a unique mechanism — it lowers core body temperature to trigger natural sleep onset. A crossover RCT found 3g before bed improved sleep quality and reduced next-day fatigue. It also acts as an inhibitory neurotransmitter. Safe, cheap, and effective.
Tart Cherry
Botanical Extract
Tart cherry is one of the few foods clinically proven to improve sleep. An RCT found tart cherry juice increased melatonin levels, added 25 minutes of sleep time, and improved sleep efficiency by 5-6%. It provides natural melatonin plus anti-inflammatory proanthocyanidins that reduce sleep-disrupting inflammation.
CBD
Phytocannabinoid
CBD is a non-intoxicating cannabinoid with clinical evidence for anxiety and sleep. A large case series found 79% of patients had reduced anxiety and 67% had improved sleep with 25-175mg daily. A single 300mg dose reduced public speaking anxiety in an RCT. Regulation and quality vary significantly between products.
Kava
Botanical Extract
Kava has the strongest clinical evidence of any herbal anxiolytic — a Cochrane review of 11 RCTs confirms significant anxiety reduction. Kavalactones modulate GABA-A receptors through multiple mechanisms. Take 120-250mg kavalactones daily from noble kava cultivars. Liver safety concerns are tied to poor-quality products, not properly prepared noble kava.
Men's Health
Tongkat Ali
Adaptogenic Herb
Tongkat Ali is a Southeast Asian adaptogenic herb that may increase free testosterone by 15-37% and reduce cortisol by 16% in stressed adults. The best-studied form is the patented LJ100 extract at 200-400mg daily, standardized to 2% eurycomanone. Clinical evidence is moderate and growing, with the strongest results seen in stressed or aging populations.
Desiccated Thyroid
Glandular / Organ Supplement
Desiccated bovine thyroid provides iodine, selenium, and thyroid-specific peptides at 500-1500mg daily. While clinical evidence is limited to observational studies, it may benefit subclinical hypothyroidism when used under medical supervision alongside standard thyroid panels.
Saw Palmetto
Herbal Extract
Saw palmetto is a well-studied herbal extract that inhibits 5-alpha-reductase to reduce DHT. At 320mg daily of liposterolic extract, it may improve urinary symptoms of BPH comparable to low-dose finasteride. Evidence is moderate for prostate health, emerging for hair loss.
Fenugreek
Herbal Extract
Fenugreek extract (especially Testofen at 600mg daily) has moderate clinical evidence for supporting free testosterone, libido, and sexual function in men. Multiple RCTs show improvements in sexual arousal, orgasm, and strength. It also has strong evidence for blood sugar management.
Fadogia Agrestis
Herbal Extract
Fadogia agrestis is a West African herb promoted for testosterone support, but evidence is limited to animal studies only. Rat studies show dose-dependent testosterone increases but also testicular toxicity at higher doses. No human clinical trials have been published. Use with significant caution.
Tribulus Terrestris
Herbal Extract
Despite widespread marketing as a testosterone booster, tribulus terrestris does not reliably increase testosterone in healthy men according to systematic reviews. However, it may improve libido and sexual satisfaction through non-hormonal pathways. Typical dose is 250-750mg of extract standardized to 45-60% saponins.
Pine Bark Extract (Pycnogenol)
Polyphenol / Antioxidant
Pycnogenol (pine bark extract) at 100-200mg daily enhances nitric oxide production, improving blood flow, cardiovascular health, and erectile function. The Prelox combination with L-arginine has strong evidence for mild-to-moderate ED. Also benefits blood pressure, blood sugar, and skin health.
Stinging Nettle Root
Herbal Extract
Stinging nettle root extract may increase free testosterone by binding SHBG and is an approved phytotherapy for BPH in several European countries. At 300-600mg daily, it reduces urinary symptoms and is commonly combined with saw palmetto. Evidence is moderate for prostate health.
Pygeum
Herbal Extract
Pygeum bark extract at 100-200mg daily is an established European phytotherapy for BPH. A 2002 Cochrane review of 18 RCTs confirmed it significantly improves urinary symptoms, nocturia, and urine flow. Often combined with saw palmetto and nettle root for comprehensive prostate support.
DHEA
Hormone Precursor
DHEA is the body's most abundant steroid hormone precursor, declining ~2-3% per year after age 25. Supplementing 25-50mg daily may benefit men over 40 with documented low DHEA-S levels, improving body composition, bone density, and mood. Requires medical supervision and hormone panel monitoring.
Testosterone Booster
Category Overview
Natural testosterone boosters include herbs (tongkat ali, fenugreek, ashwagandha), minerals (zinc, magnesium), and vitamins (D3). Most produce modest 5-20% increases in free testosterone, primarily in men with suboptimal levels. Correcting zinc and vitamin D deficiencies often has the largest impact. No OTC supplement matches TRT efficacy.
Women's Health
Vitex (Chasteberry)
Herbal Extract
Vitex (chasteberry) is a well-studied herbal remedy for PMS and menstrual irregularities. It works by lowering prolactin levels, which helps normalize progesterone and the luteal phase. Clinical trials show significant improvement in PMS symptoms at 20-40mg daily of standardized extract. Benefits typically take 2-3 menstrual cycles to manifest.
Evening Primrose Oil
Fatty Acid / Plant Oil
Evening primrose oil provides gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. It has moderate evidence for cyclical breast pain (mastalgia) at 3-4g daily and is commonly used for PMS symptoms, though PMS evidence is mixed. Benefits develop gradually over 2-4 months.
Black Cohosh
Herbal Extract
Black cohosh is the most clinically studied herbal remedy for menopausal hot flashes. The Remifemin extract at 20-40mg daily has been shown to reduce hot flash frequency by 26-56% in clinical trials. It does not appear to act as a phytoestrogen. Effects are typically seen within 4-8 weeks.
Red Clover
Phytoestrogen / Herbal Extract
Red clover provides isoflavone phytoestrogens that weakly bind estrogen receptors. Clinical evidence for hot flash reduction is mixed but favorable at 40-80mg isoflavones daily. It preferentially binds ERβ, which may offer a better safety profile than direct estrogen. Effects develop over 4-12 weeks.
Dong Quai
Traditional Herbal Medicine
Dong quai is a foundational herb in Traditional Chinese Medicine for menstrual health and blood circulation. As a standalone supplement, Western clinical evidence is limited — the one rigorous RCT (Hirata et al., 1997) found no benefit for menopausal symptoms when used alone. It is traditionally combined with other herbs in TCM formulas.
Myo-Inositol
Insulin Sensitizer / Vitamin-Like Compound
Myo-inositol is one of the best-studied supplements for PCOS. At 4g daily (often combined with 400mcg folic acid), it improves insulin sensitivity, reduces androgens, and restores ovulation. Multiple RCTs and a 2017 international consensus support its use. It works by restoring deficient insulin-signaling pathways in PCOS.
D-Mannose
Simple Sugar / Urinary Health
D-mannose is a simple sugar that prevents UTIs by blocking E. coli from adhering to the bladder wall. Kranjčec et al. (2014) showed 2g daily reduced UTI recurrence by 85% compared to no treatment, rivaling antibiotic prophylaxis. It works specifically against E. coli UTIs (80-90% of all UTIs) and is well-tolerated.
Cranberry Extract
Berry Extract / Urinary Health
Cranberry extract standardized to 36mg+ proanthocyanidins (PACs) daily reduces recurrent UTI risk by approximately 26% per the 2023 Cochrane review of 50 trials. It works by blocking E. coli P-fimbriae adhesion. Use standardized extract or high-PAC juice; efficacy depends on achieving adequate PAC levels.
Red Raspberry Leaf
Herbal Tea / Uterine Tonic
Red raspberry leaf is a traditional uterine tonic consumed as tea during late pregnancy to prepare for labor. The best available RCT (Simpson et al., 2001) found it may shorten the second stage of labor and reduce the need for forceps delivery. Evidence is limited to two small studies. It is generally considered safe in the second and third trimesters.
DIM (Diindolylmethane)
Phytochemical / Estrogen Metabolism
DIM shifts estrogen metabolism toward the favorable 2-hydroxyestrone pathway and away from 16α-hydroxyestrone. At 100-200mg daily (as enhanced-absorption forms like BioResponse DIM), it measurably alters estrogen metabolite ratios. Evidence is moderate for estrogen metabolism modulation, with emerging research for hormone-dependent conditions.
Indole-3-Carbinol (I3C)
Phytochemical / Estrogen Metabolism
I3C is a precursor to DIM found in cruciferous vegetables. At 200-400mg daily, it shifts estrogen metabolism toward the 2-hydroxyestrone pathway and has shown benefit for HPV-related recurrent respiratory papillomatosis. DIM supplements are generally preferred over I3C for estrogen modulation due to more predictable dosing and fewer GI side effects.
Calcium D-Glucarate
Detoxification Support / Estrogen Metabolism
Calcium D-glucarate inhibits beta-glucuronidase, an enzyme that reverses estrogen and toxin conjugation in the gut, thereby supporting estrogen elimination. At 1500-3000mg daily, it may help maintain healthy estrogen levels by preventing reabsorption of conjugated estrogens. Clinical evidence in humans is preliminary but the mechanism is well-characterized biochemically.
Amino Acids
L-Glutamine
Amino Acid
L-Glutamine at 5-20 g/day supports gut barrier integrity, immune function, and muscle recovery. It is conditionally essential during physiological stress. Evidence is strongest for ICU patients and gut health; exercise recovery evidence is mixed but popular among athletes.
BCAAs (Branched-Chain Amino Acids)
Amino Acid
BCAAs at 5-10 g/day can stimulate muscle protein synthesis via leucine-mTOR activation, but they are inferior to complete protein or EAAs because muscle synthesis requires all 9 essential amino acids. A 2017 review (Wolfe) argued BCAAs alone cannot maximally stimulate MPS. Best reserved for fasted training or as a low-calorie alternative.
L-Citrulline
Amino Acid
L-Citrulline at 3-6 g/day (or 6-8 g citrulline malate) is more effective than L-arginine at raising blood arginine and nitric oxide levels. It improves exercise performance, reduces fatigue, and enhances blood flow. A 2019 meta-analysis confirmed significant improvements in high-intensity exercise performance.
L-Theanine
Amino Acid
L-Theanine at 100-200 mg promotes calm focus by increasing alpha brain waves and neurotransmitter balance. Combined with caffeine, it enhances attention and reaction time while reducing caffeine jitteriness. A 2008 study showed 50 mg L-theanine significantly increased alpha wave activity within 30 minutes.
NAC (N-Acetyl Cysteine)
Amino Acid Derivative
NAC at 600-1,800 mg/day is the most cost-effective glutathione precursor. It is FDA-approved for acetaminophen overdose, and has evidence for supporting liver health, reducing OCD/trichotillomania symptoms, thinning mucus, and protecting against oxidative stress. It is one of the most versatile amino acid supplements available.
Creatine
Amino Acid Derivative
Creatine monohydrate at 3-5 g/day is the most evidence-backed sports supplement in existence. The International Society of Sports Nutrition (ISSN) position stand confirms it increases strength, power output, and lean mass. Loading is optional. Emerging evidence also supports cognitive and neuroprotective benefits.
Taurine
Amino Acid
Taurine at 1-3 g/day has broad physiological benefits including cardiovascular protection, exercise performance, and anti-aging effects. A 2023 Science paper showed taurine supplementation extended lifespan in mice and improved healthspan markers. It is also one of the best-studied amino acids for heart health.
Glycine
Amino Acid
Glycine at 3-5 g/day supports sleep quality, collagen synthesis, and glutathione production. A 2006 study showed 3 g before bed significantly improved subjective sleep quality and reduced next-day fatigue. Glycine is also essential for glutathione and creatine synthesis, making it a foundational amino acid.
Beta-Alanine
Amino Acid
Beta-alanine at 3.2-6.4 g/day increases muscle carnosine by 40-80%, improving exercise capacity during 1-4 minute efforts. A 2012 meta-analysis confirmed significant performance improvement with a median effect of 2.85%. The characteristic tingling sensation (paresthesia) is harmless.
L-Tyrosine
Amino Acid
L-Tyrosine at 500-2,000 mg preserves cognitive performance during acute stress, sleep deprivation, and environmental extremes. Military research shows it maintains working memory and attention under conditions that normally impair them. Less beneficial under non-stressed conditions.
L-Arginine
Amino Acid
L-Arginine boosts nitric oxide production, supporting blood flow and cardiovascular health. Meta-analyses show 3-6 g/day can lower blood pressure by 5-7 mmHg systolic. However, L-Citrulline may be more effective at sustaining elevated plasma arginine due to better oral bioavailability.
L-Carnitine
Amino Acid
L-Carnitine shuttles fatty acids into mitochondria for energy production. Its strongest evidence is in cardiovascular health — a meta-analysis showed 27% reduced mortality post-heart attack at 2-3 g/day. Fat-burning claims are not well supported in healthy, well-nourished individuals.
Acetyl-L-Carnitine (ALCAR)
Amino Acid
ALCAR crosses the blood-brain barrier to support brain energy metabolism and acetylcholine production. Clinical evidence supports 1.5-3 g/day for neuropathic pain, cognitive decline in the elderly, and as an adjunct for depression. It is the preferred carnitine form for neurological applications.
L-Lysine
Amino Acid
L-Lysine is an essential amino acid most studied for reducing herpes simplex (cold sore) outbreaks by antagonizing arginine. At 1-3 g/day, it may reduce HSV recurrence frequency and severity. It also supports collagen formation, calcium absorption, and carnitine synthesis.
L-Glutathione
Amino Acid
L-Glutathione is the body's master antioxidant, essential for detoxification and immune function. Liposomal and S-acetyl forms have improved oral bioavailability compared to standard reduced glutathione. At 250-1000 mg/day, it supports liver health, skin brightening, and immune defense.
L-Tryptophan
Amino Acid
L-Tryptophan is the essential amino acid precursor to serotonin and melatonin. At 1-3 g/day, it supports mood, sleep onset, and emotional well-being. Unlike 5-HTP, it can also feed the kynurenine pathway for immune and niacin support.
5-HTP
Amino Acid
5-HTP directly increases serotonin production in the brain. At 100-300 mg/day, it is used for mood support, appetite suppression, and sleep. It has stronger acute serotonin-boosting effects than L-tryptophan but requires more caution with serotonergic medications.
D-Aspartic Acid
Amino Acid
D-Aspartic Acid stimulates LH and testosterone release from the hypothalamus-pituitary-testes axis. One study showed a 42% testosterone increase in healthy men at 3.12 g/day for 12 days. However, results are inconsistent — studies in resistance-trained men show no significant testosterone elevation.
L-Ornithine
Amino Acid
L-Ornithine supports ammonia detoxification via the urea cycle, reducing exercise fatigue and supporting liver function. At 2-6 g/day, it may improve sleep quality, reduce perceived fatigue during prolonged exercise, and support recovery in hepatic encephalopathy.
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Amino Acid
HMB is a leucine metabolite that reduces muscle protein breakdown. At 3 g/day, it is most effective for untrained individuals starting exercise, older adults losing muscle, and athletes in caloric deficit. Benefits in well-trained athletes during normal training are minimal.
EAAs (Essential Amino Acids)
Amino Acid
EAAs contain all nine essential amino acids needed for complete muscle protein synthesis. At 6-12 g around training, they stimulate muscle protein synthesis more effectively than BCAAs alone. They are ideal for fasted training, between meals, or when whole protein is not practical.
Collagen Peptides
Amino Acid
Collagen peptides provide the amino acids (glycine, proline, hydroxyproline) needed for skin, joint, and connective tissue repair. At 5-15 g/day, clinical trials show reduced wrinkles, improved joint pain, and enhanced tendon recovery. Type I and III support skin; Type II targets joints.
Heart Health
Red Yeast Rice
Fermented Supplement
Red yeast rice contains monacolin K (identical to lovastatin) and can lower LDL cholesterol by 15-25% in clinical studies. It is a popular natural alternative for people who cannot tolerate prescription statins. Standard dosing provides 10mg monacolin K daily.
Garlic Extract (Aged / Allicin)
Herbal Extract
Garlic extract can lower systolic blood pressure by 5-8 mmHg and modestly reduce total and LDL cholesterol. Aged garlic extract (AGE) is the most studied form, with benefits for blood pressure, arterial stiffness, and immune function. Typical dosing is 600-1200mg AGE or 180mg allicin daily.
Hawthorn Berry
Herbal Extract
Hawthorn berry extract improves symptoms of mild heart failure including exercise tolerance, fatigue, and shortness of breath. It works by enhancing cardiac output and dilating blood vessels. Standard dosing is 160-900mg standardized extract daily.
Bergamot (Citrus Bergamot)
Citrus Polyphenol Extract
Bergamot extract can lower LDL cholesterol by 20-30% and triglycerides by 20-25% in clinical studies, rivaling low-dose statin therapy. Its polyphenols also improve HDL function and blood glucose. Standard dosing is 500-1000mg bergamot polyphenolic fraction daily.
Plant Sterols / Stanols
Lipid-Lowering Agent
Plant sterols and stanols reliably lower LDL cholesterol by 6-15% when consumed at 2-3g per day. They work by blocking cholesterol absorption in the gut. They are endorsed by the American Heart Association and carry an FDA-authorized health claim for reducing heart disease risk.
Omega-7 (Sea Buckthorn)
Fatty Acid
Omega-7 (palmitoleic acid) from sea buckthorn oil may improve cardiovascular markers by lowering triglycerides, reducing CRP inflammation, and improving insulin sensitivity. It acts as a lipid-signaling molecule between fat tissue and the liver. Typical dosing is 210-420mg purified palmitoleic acid daily.
Natto / Vitamin K2 (for Arteries)
Enzyme / Vitamin
Vitamin K2 (MK-7) activates proteins that prevent calcium from depositing in arteries, while nattokinase is a fibrinolytic enzyme that supports healthy blood flow. Together, they address arterial calcification and blood viscosity. Standard dosing is 100-200mcg K2 (MK-7) and/or 2000 FU nattokinase daily.
Policosanol
Long-Chain Fatty Alcohol
Policosanol is a sugar cane wax extract that Cuban studies claimed lowers LDL cholesterol by 20-30%. However, multiple independent replication studies have failed to confirm these dramatic effects, with most showing only modest or no cholesterol reduction. Evidence remains controversial — dosing is typically 10-20mg daily.
Grape Seed Extract
Polyphenol Extract
Grape seed extract is a potent antioxidant that can lower blood pressure by 5-8 mmHg systolic, improve endothelial function, and reduce oxidative stress markers. Its OPCs are 20x more potent than vitamin C as antioxidants. Standard dosing is 100-300mg standardized GSE daily.
Joint & Bone Health
Glucosamine
Amino Sugar
Glucosamine sulfate at 1,500mg daily reduces osteoarthritis pain and slows cartilage loss, supported by multiple large RCTs and meta-analyses. The sulfate form is preferred over hydrochloride based on clinical evidence. Benefits typically appear after 4-8 weeks of consistent use.
Chondroitin
Glycosaminoglycan
Chondroitin sulfate at 800-1,200mg daily reduces osteoarthritis pain comparably to NSAIDs and may slow cartilage loss over 2+ years. It is most effective in pharmaceutical-grade formulations and is often combined with glucosamine for additive benefit.
Hyaluronic Acid
Glycosaminoglycan
Oral hyaluronic acid at 80-200mg daily reduces knee osteoarthritis pain and improves joint function, supported by multiple RCTs. It works by supplementing synovial fluid viscosity and may stimulate endogenous HA production. Benefits appear within 2-3 months of daily use.
UC-II (Undenatured Type II Collagen)
Collagen Protein
UC-II at 40mg daily reduces joint pain and improves function through immune-mediated oral tolerance, where the body learns to stop attacking its own cartilage. A head-to-head trial showed UC-II outperformed 1,500mg glucosamine + 1,200mg chondroitin for knee OA symptoms.
SAMe (S-Adenosyl Methionine)
Amino Acid Derivative
SAMe at 600-1,200mg daily reduces osteoarthritis pain comparably to NSAIDs like ibuprofen and celecoxib, with fewer side effects. It also promotes cartilage repair by stimulating proteoglycan synthesis. Benefits typically appear after 2-4 weeks of consistent use.
Cetyl Myristoleate
Fatty Acid Ester
Cetyl myristoleate at 350-500mg daily may reduce joint pain and improve range of motion through anti-inflammatory and lubricating effects. Limited but positive clinical trials exist, with one RCT showing 63% improvement in knee OA symptoms. Evidence is still emerging.
Avocado Soy Unsaponifiables (ASU)
Plant Extract
ASU at 300mg daily reduces osteoarthritis pain and may slow cartilage loss, supported by multiple large RCTs. Prescribed in France as Piascledine 300, it inhibits cartilage-degrading enzymes while stimulating collagen synthesis. Benefits appear after 2-3 months of use.
Eggshell Membrane (NEM)
Natural Matrix
NEM (eggshell membrane) at 500mg daily provides fast-acting joint pain relief, often within 7-10 days, by delivering a natural matrix of collagen, chondroitin, hyaluronic acid, and growth factors. Multiple RCTs support its efficacy for both OA and exercise-related joint discomfort.
Collagen Type II
Collagen Protein
Hydrolyzed type II collagen at 1-10g daily provides cartilage-specific amino acids and bioactive peptides that stimulate chondrocyte activity, reducing joint pain and supporting cartilage structure. Clinical trials show significant improvements in OA symptoms over 3-6 months of use.
Skin & Beauty
Collagen Peptides
Protein
Collagen peptides are well-absorbed protein fragments that stimulate your skin to produce more collagen. A 2019 meta-analysis of 11 RCTs found that oral collagen supplementation significantly improved skin hydration, elasticity, and wrinkle depth compared to placebo, with benefits typically appearing after 4-8 weeks at doses of 2.5-10 g daily.
Hyaluronic Acid
Glycosaminoglycan
Oral hyaluronic acid supplementation at 120-240 mg daily has been shown in multiple RCTs to significantly increase skin moisture content and reduce wrinkle depth. A 2017 meta-analysis found that HA intake improved skin hydration in all included studies, with benefits appearing after 4-6 weeks of consistent use.
Biotin
B-Vitamin
Biotin is a B-vitamin essential for keratin production in hair, skin, and nails. Evidence for cosmetic benefits is strongest in people with biotin deficiency or brittle nail syndrome. A 2017 review found that all published cases of biotin improving hair or nails involved an underlying deficiency or pathology. The typical supplement dose is 2.5-5 mg daily.
Astaxanthin
Carotenoid
Astaxanthin is one of the most potent natural antioxidants, offering powerful internal photoprotection for the skin. Clinical trials show that 4-12 mg daily reduces UV-induced skin damage, improves elasticity, and diminishes wrinkles and age spots within 4-16 weeks, making it a compelling oral sunscreen adjunct.
Ceramides (Phytoceramides)
Ceramide
Phytoceramides are plant-derived skin lipids that restore the skin barrier from within. Clinical trials show that 350 mg/day of wheat-derived phytoceramides significantly improves skin hydration and reduces transepidermal water loss within 4-8 weeks. They are FDA GRAS-approved and well-tolerated.
Vitamin C
Vitamin
Vitamin C is essential for collagen synthesis and serves as a primary antioxidant in the skin. Oral supplementation at 500-1,000 mg daily, combined with topical application, has been shown to reduce photoaging, improve skin texture, and support wound healing. A meta-analysis confirmed that higher vitamin C intake is associated with better skin appearance.
Vitamin E
Vitamin
Vitamin E is the skin's primary fat-soluble antioxidant, protecting cell membranes from UV-induced oxidative damage. Supplementation at 400 IU daily, particularly combined with vitamin C, has been shown to reduce sunburn severity and support skin barrier function. Evidence is strongest for photoprotection and antioxidant support.
Zinc
Mineral
Zinc is essential for skin cell turnover, wound healing, and immune defense in the skin. Supplementation at 30-50 mg daily has been shown to reduce inflammatory acne lesions by 33-50% in clinical trials, and zinc-deficient individuals experience dramatic skin improvements with repletion. It is one of the best-studied minerals for dermatological health.
Evening Primrose Oil
Essential Fatty Acid
Evening primrose oil provides gamma-linolenic acid (GLA), an anti-inflammatory omega-6 fatty acid that supports skin barrier function. Research shows mixed but promising results for eczema and dry skin at doses of 2-6 g daily (providing 160-480 mg GLA). Benefits are most notable in individuals with confirmed GLA deficiency or atopic skin conditions.
Eye Health
Lutein
Carotenoid
Lutein is a carotenoid that accumulates in the macula and protects against blue light damage and oxidative stress. The AREDS2 trial showed 10 mg/day lutein (with 2 mg zeaxanthin) reduced the risk of advanced AMD progression. Most eye health experts recommend 10-20 mg daily.
Zeaxanthin
Carotenoid
Zeaxanthin works with lutein to form the protective macular pigment that shields the fovea from blue light and oxidative stress. The AREDS2 trial used 2 mg zeaxanthin with 10 mg lutein to reduce AMD progression. Most supplements pair it with lutein at a 1:5 ratio.
Bilberry
Herbal Extract
Bilberry extract is rich in anthocyanins that support retinal microcirculation and may reduce eye fatigue from screen use. Clinical evidence is moderate for eye fatigue and retinal health. Typical doses are 160-480 mg standardized extract (25-36% anthocyanins) daily.
Astaxanthin (Eye Health)
Carotenoid
Astaxanthin is a powerful carotenoid antioxidant that crosses the blood-retinal barrier. Clinical studies show 6-12 mg daily reduces eye fatigue, improves accommodative function, and increases retinal capillary blood flow. It is 6,000 times stronger than vitamin C as a singlet oxygen quencher.
Saffron (Macular Health)
Herbal Extract
Saffron contains crocin and crocetin, carotenoids that protect retinal cells and improve macular function. Multiple RCTs show 20 mg/day improves visual acuity in early AMD within 3 months. It is one of the most promising emerging treatments for age-related macular degeneration.
Meso-Zeaxanthin
Carotenoid
Meso-zeaxanthin is the third macular carotenoid, found at the very center of the fovea. Studies show 10 mg meso-zeaxanthin (combined with lutein and zeaxanthin) increases macular pigment density more effectively than lutein/zeaxanthin alone. It is rarely present in typical Western diets.
AREDS2 Formula
Multi-Nutrient Formula
The AREDS2 formula is the gold standard for AMD supplementation, clinically proven in a trial of 4,203 participants to reduce progression to advanced AMD by approximately 25%. It replaced beta-carotene with lutein/zeaxanthin for improved safety. Recommended for those with intermediate AMD or advanced AMD in one eye.
Liver & Detox
Milk Thistle (Silymarin)
Herbal Extract
Milk thistle (silymarin) is the most evidence-backed herbal liver protectant. Clinical trials show it reduces liver enzymes (ALT/AST), protects against toxin-induced liver damage, and may slow fibrosis progression. Standard dosing is 420-600mg silymarin daily in divided doses.
TUDCA (Tauroursodeoxycholic Acid)
Bile Acid
TUDCA is a hydrophilic bile acid that protects liver cells by reducing ER stress, improving bile flow, and preventing cell death. Clinical studies confirm it lowers liver enzymes and improves cholestasis. Standard dosing is 250-1500mg daily depending on the condition.
Artichoke Extract
Herbal Extract
Artichoke extract stimulates bile production, protects liver cells, and lowers cholesterol. Clinical trials show it reduces dyspepsia symptoms by 40% and total cholesterol by 5-12%. Standard dosing is 600-1200mg artichoke leaf extract daily.
Dandelion Root
Herbal Extract
Dandelion root is a traditional choleretic herb that stimulates bile production and provides mild diuretic effects. Preclinical studies show hepatoprotective activity, though large human trials are limited. Standard dosing is 3-5g dried root or 500-1500mg extract daily.
Schisandra Berry
Herbal Extract
Schisandra berry is an adaptogenic herb with potent liver-protective lignans. Clinical studies show it reduces liver enzymes (ALT/AST) and enhances detoxification pathways. Standard dosing is 500-1500mg standardized extract or 1.5-6g dried berry daily.
Phosphatidylcholine
Phospholipid
Phosphatidylcholine (PPC) is an essential phospholipid that repairs damaged liver cell membranes and prevents fat accumulation. Clinical trials show it reduces liver inflammation, slows fibrosis, and improves NAFLD. Standard dosing is 900-1800mg PPC daily.
Glutathione (Liver Support)
Tripeptide Antioxidant
Glutathione is the liver's primary antioxidant and detoxification molecule. Supplementation (especially liposomal or IV forms) raises hepatic GSH, reduces oxidative stress, and improves liver enzymes. Standard oral dosing is 500-1000mg liposomal glutathione daily.
Alpha Lipoic Acid (Liver Support)
Antioxidant / Sulfur Compound
Alpha lipoic acid is a universal antioxidant that regenerates glutathione and protects liver cells from oxidative damage. Clinical studies show it reduces liver enzymes, improves insulin sensitivity, and may benefit NAFLD patients. Standard dosing is 300-600mg daily.
Calcium D-Glucarate
Calcium Salt / Detox Support
Calcium D-glucarate supports liver detoxification by inhibiting beta-glucuronidase, an enzyme that reverses glucuronidation and allows toxins and excess hormones to be reabsorbed. Preclinical studies show reduced cancer risk and improved estrogen clearance. Standard dosing is 1500-3000mg daily.
DIM (Diindolylmethane)
Phytonutrient / Indole Compound
DIM is the active metabolite of cruciferous vegetables that shifts estrogen metabolism toward favorable pathways. Clinical studies show it improves the 2:16 hydroxyestrone ratio and supports liver detoxification enzymes. Standard dosing is 100-300mg bioavailable DIM daily.
Weight Management
Glucomannan
Fiber
Glucomannan at 3 g/day (1 g before each meal) has EFSA-approved health claims for weight loss when combined with a calorie-restricted diet. A 2005 meta-analysis found it significantly reduced body weight. It works by expanding in the stomach to increase fullness and reduce calorie intake.
Green Tea Extract (EGCG)
Polyphenol
Green tea extract (EGCG) at 400-500 mg/day modestly increases metabolic rate and fat oxidation. A Cochrane review found green tea catechins reduced body weight by ~1.3 kg over 12 weeks. Effects are modest but consistent. Caffeine-containing formulations show stronger effects.
Conjugated Linoleic Acid (CLA)
Fatty Acid
CLA at 3.2-6.4 g/day has shown modest fat loss (~0.05 kg/week) in a 2007 meta-analysis of 18 RCTs. Effects are small but consistent over 6-12 months. The t10,c12 isomer drives fat reduction. CLA does not typically reduce total body weight significantly but may shift body composition.
Garcinia Cambogia
Herbal Extract
Garcinia cambogia (HCA) was heavily promoted for weight loss but evidence is disappointing. A 2011 meta-analysis found a small, non-significant weight loss effect. The largest RCT (Heymsfield, 1998, n=135) found no benefit vs placebo. It may have modest effects but should not be relied upon as a primary weight loss strategy.
Caffeine (Weight Management)
Stimulant
Caffeine at 100-400 mg/day increases metabolic rate by 3-11% and fat oxidation by 10-29%. A 2019 meta-analysis confirmed caffeine intake is associated with reduced body weight, BMI, and fat mass. Tolerance develops over time, but the metabolic effects persist to some degree with regular use.
Capsaicin / Cayenne
Thermogenic Compound
Capsaicin at 2-6 mg/day increases energy expenditure by ~50 kcal/day and enhances fat oxidation through TRPV1 receptor activation. A 2012 meta-analysis confirmed capsaicinoids increase energy expenditure and decrease appetite. Non-pungent capsinoids offer similar benefits without GI discomfort.
Chromium Picolinate (Weight Management)
Mineral
Chromium picolinate at 200-1,000 mcg/day has shown modest effects on body weight and composition. A 2013 meta-analysis found chromium reduced body weight by ~0.5 kg and body fat by ~0.46% vs placebo. Effects are small but may be more pronounced in overweight individuals with insulin resistance.
Berberine (Weight Management)
Plant Alkaloid
Berberine at 900-1,500 mg/day activates AMPK and has demonstrated significant effects on blood sugar, insulin resistance, and lipid profiles comparable to metformin. For weight specifically, a 2020 meta-analysis found berberine reduced BMI by 0.47 and waist circumference. Most effective in metabolically unhealthy individuals.
Forskolin
Herbal Extract
Forskolin increases cAMP to promote fat breakdown. Godard et al. (2005, n=30) found forskolin 250 mg (10% extract) twice daily significantly reduced body fat and increased lean mass in overweight men. However, evidence is limited to one main trial, and effects in women and larger populations are unknown.
7-Keto DHEA
Hormone Metabolite
7-Keto DHEA at 200 mg/day showed significant weight and body fat loss in two small RCTs when combined with exercise and calorie restriction. Zenk et al. (2007, n=33) found 7-Keto groups lost 2.88 kg more than placebo over 8 weeks. However, the evidence base is very small and industry-funded.
Caralluma Fimbriata
Herbal Extract
Caralluma fimbriata at 500-1,000 mg/day has shown modest appetite suppression and waist circumference reduction in a few small RCTs. Kuriyan et al. (2007, n=50) found significant reductions in waist circumference and hunger. Evidence is limited but the appetite-suppressing mechanism is plausible.
White Kidney Bean Extract
Enzyme Inhibitor
White kidney bean extract (Phase 2) at 500-3,000 mg/day before carb-heavy meals blocks starch digestion by inhibiting alpha-amylase. A 2011 meta-analysis found it significantly reduced body fat but not body weight. Most effective when taken before starchy meals.
Bitter Orange (Synephrine)
Stimulant
Synephrine (bitter orange) at 25-50 mg/day modestly increases metabolic rate and fat oxidation, primarily through beta-3 adrenergic receptor activation. Stohs et al. (2012) reviewed 30+ studies and concluded synephrine alone does not raise blood pressure or heart rate at standard doses. Evidence for weight loss is limited but the thermogenic mechanism is established.
Hormonal Health
DIM (Diindolylmethane)
Phytonutrient
DIM supports healthy estrogen metabolism by shifting the ratio of estrogen metabolites toward the protective 2-hydroxyestrone pathway. Clinical studies using 100-200mg of bioavailability-enhanced DIM daily have shown measurable changes in urinary estrogen metabolite ratios within 4-6 weeks. It is commonly used for estrogen dominance symptoms, hormonal acne, and prostate health.
I3C (Indole-3-Carbinol)
Phytonutrient
I3C from cruciferous vegetables promotes healthy estrogen metabolism by upregulating CYP1A1 enzymes that favor 2-hydroxylation of estrogens. Clinical doses of 200-400mg daily have been shown to improve estrogen metabolite ratios in human studies. I3C is the precursor to DIM, though its conversion in the stomach produces variable metabolite profiles.
DHEA
Hormone Precursor
DHEA supplementation at 25-50mg daily can restore age-related declines in DHEA-S levels. Clinical evidence supports its use for adrenal insufficiency, vaginal atrophy in postmenopausal women, and potentially for mood and bone density. It is a controlled or prescription substance in some countries but available OTC in the United States.
Pregnenolone
Hormone Precursor
Pregnenolone is the master precursor to all steroid hormones and declines significantly with age. Supplementation at 10-50mg daily may support cognitive function, mood, and hormonal balance, though large-scale clinical trials are limited. It is available OTC in the United States and is most commonly used for age-related hormone decline and cognitive support.
Progesterone Cream (OTC)
Bioidentical Hormone
OTC progesterone cream provides 20mg per application of USP-grade bioidentical progesterone. It is absorbed transdermally and may help with perimenopausal symptoms, estrogen dominance, and menstrual irregularities. While salivary progesterone levels rise significantly with use, serum levels increase more modestly, and clinical evidence for OTC formulations is limited compared to prescription progesterone.
Iodine (Thyroid)
Trace Mineral
Iodine is essential for thyroid hormone production. The RDA is 150mcg for adults and 220-290mcg during pregnancy and lactation. Deficiency causes goiter, hypothyroidism, and developmental impairment. Most people in developed countries get adequate iodine from iodized salt, dairy, and seafood, but vegans, those avoiding iodized salt, and pregnant women may need supplementation.
Selenium (Thyroid)
Trace Mineral
Selenium is essential for thyroid hormone conversion (T4 to T3) and thyroid gland protection from oxidative stress. The RDA is 55mcg, but doses of 100-200mcg daily are commonly used for thyroid support. Multiple RCTs have shown 200mcg of selenomethionine daily reduces TPO antibodies in Hashimoto's thyroiditis by 20-40%.
Adrenal Support
Category Overview
Adrenal support supplements typically combine adaptogens (ashwagandha, rhodiola, eleuthero), B vitamins, vitamin C, and sometimes adrenal glandulars to support the HPA axis stress response. While "adrenal fatigue" is not a recognized medical diagnosis, clinical evidence supports individual ingredients for stress resilience and cortisol modulation. Ashwagandha and rhodiola have the strongest evidence among adrenal-support ingredients.