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 our editorial team against published research.
We cover 279 supplement ingredients across 20 categories including vitamins, minerals, adaptogens, brain health, gut...
We cover 279 supplement ingredients across 20 categories including vitamins, minerals, adaptogens, brain health, gut health, and more. Each ingredient guide covers benefits, dosage, forms, side effects, research, and FAQs — all citing peer-reviewed clinical trials.
★ Most-Cited Ingredients
Magnesium
Mineral Supplement
Bottom line: For sleep support, magnesium glycinate is usually the most practical first-choice form. Start with 100-200mg elemental magnesium in the evening, adjust only if tolerated, and stay at or below 350mg/day from supplements unless a clinician recommends otherwise.
Vitamin D3
Fat-Soluble Vitamin
Bottom line: Most adults need vitamin D3 supplements — 42% are deficient. Take 1,000-4,000 IU daily with a fatty meal for immune, bone, and mood support.
Omega-3
Essential Fatty Acid
Bottom line: Omega-3s have strong evidence for heart, brain, and joint health. Take 1,000-2,000mg EPA+DHA daily — choose triglyceride form fish oil or algal oil for vegans.
Probiotics
Live Microorganisms
Bottom line: Probiotics work, but benefits are strain-specific — not all probiotics do the same thing. Choose strains matched to your health goal at 10-50 billion CFU daily.
Ashwagandha
Adaptogenic Herb
Bottom line: Ashwagandha (KSM-66) is the best-studied adaptogen for stress and anxiety. Take 300-600mg daily — expect noticeable calm within 4-8 weeks.
Melatonin
Neurohormone
Bottom line: Melatonin works for sleep onset and jet lag, but less is more — start at 0.5mg, not 5mg. It is safe long-term and does not cause dependence.
Vitamin B12
Water-Soluble Vitamin
Bottom line: B12 deficiency is common in vegans, older adults, and metformin users. Take 1,000mcg methylcobalamin daily if at risk — it resolves fatigue and brain fog from deficiency.
Turmeric / Curcumin
Plant Extract / Polyphenol
Bottom line: Curcumin works as well as ibuprofen for joint pain, but you must use an enhanced-absorption form (Meriva, Longvida, or with piperine). Standard turmeric barely absorbs.
Coenzyme Q10 (CoQ10)
Coenzyme / Antioxidant
Bottom line: CoQ10 is essential for anyone on statins and has strong evidence for heart health. Take 100-300mg ubiquinol daily — especially important for adults over 40.
Collagen
Structural Protein
Bottom line: Collagen peptides at 10-15g daily genuinely improve skin elasticity and reduce joint pain. Best for skin aging and osteoarthritis — take with vitamin C for optimal synthesis.
Iron
Essential Trace Mineral
Bottom line: Only supplement iron if blood tests confirm deficiency. Ferrous bisglycinate at 25-45mg daily corrects deficiency with fewer GI side effects than ferrous sulfate.
5-HTP
Amino Acid
Bottom line: 5-HTP at 100-300 mg/day affects serotonin pathways for mood and sleep support — do not combine with SSRIs/SNRIs/MAOIs or other serotonergic drugs (serotonin syndrome risk).
Sleep & Stress
Apigenin
Flavonoid
Bottom line: Apigenin is chamomile's sleep-promoting flavonoid in concentrated form. Take 50mg before bed for gentle sedation and GABA-A receptor activation.
CBD
Phytocannabinoid
Bottom line: CBD has real evidence for anxiety and sleep, but quality varies wildly. Choose third-party tested products at 25-150mg daily for anxiety or 50-200mg for sleep.
Chamomile
Botanical Extract
Bottom line: Chamomile is more than a bedtime tea — clinical trials confirm real anxiolytic effects. Take 220-500mg of standardized extract daily for anxiety and sleep support.
GABA
Amino Acid Neurotransmitter
Bottom line: GABA supplements work for acute stress relief despite BBB debate. Choose PharmaGABA (fermented form) at 100-200mg for best evidence-backed results.
Kava
Botanical Extract
Bottom line: Kava has RCT evidence for anxiety at 120-250mg kavalactones daily, but carries documented liver-injury risk (FDA 2002 advisory). Avoid with liver disease, alcohol, or beyond 8 weeks.
Lemon Balm
Botanical Extract
Bottom line: Lemon balm gently reduces anxiety and improves sleep by preserving brain GABA levels. Take 300-600mg of Cyracos extract daily for best results.
9 more sleep & stress guides are listed in Browse A-Z below.
Brain Health
Alpha-GPC
Cholinergic
Bottom line: Alpha-GPC is the gold standard choline source for brain performance. Take 300-600mg daily for cognition or 600mg pre-workout for power output.
Bacopa Monnieri
Adaptogenic Herb / Nootropic
Bottom line: Bacopa is the best-studied natural memory enhancer. Take 300mg standardized extract (45%+ bacosides) daily for 8-12 weeks — patience is required but results are reliable.
CDP-Choline (Citicoline)
Cholinergic / Nootropic
Bottom line: CDP-Choline is the most well-rounded nootropic choline source, supporting both acetylcholine and dopamine. Take 250-500mg daily for cognitive enhancement.
Coconut Oil
Plant Oil
Bottom line: Coconut oil provides brain-fueling MCTs and antimicrobial lauric acid — but raises LDL cholesterol, making heart effects debatable.
Creatine (Brain Health)
Amino Acid Derivative / Energy Buffer
Bottom line: Creatine is an underrated brain supplement with strong safety data. Take 3-5g creatine monohydrate daily — it is especially impactful for sleep-deprived and vegetarian individuals.
Ginkgo Biloba
Herbal Extract
Bottom line: Ginkgo has moderate evidence for cognitive support in older adults. Take 120-240mg EGb 761 daily — results are modest but consistent across European clinical trials.
12 more brain health guides are listed in Browse A-Z below.
Gut Health
Akkermansia
Next-Generation Probiotic
Bottom line: Akkermansia is a next-generation postbiotic with strong metabolic benefits in its first human RCT. Promising for metabolic health, but still early-stage with limited product options.
Aloe Vera
Herbal Gastroprotectant
Bottom line: Aloe vera inner gel has emerging evidence for UC and GI inflammation — use purified inner-leaf products only, avoid aloe latex.
Apple Cider Vinegar
Fermented Food / Acid Supplement
Bottom line: ACV modestly reduces post-meal blood sugar via delayed gastric emptying — but always dilute it, and do not expect miracle results.
Betaine HCl
Digestive Acid Supplement
Bottom line: Betaine HCl restores stomach acid for better protein digestion and mineral absorption — useful for age-related hypochlorhydria but contraindicated with ulcers.
Colostrum
Immune / Gut Support
Bottom line: Bovine colostrum provides immunoglobulins and growth factors that repair the gut barrier — especially useful for NSAID users and athletes.
DGL Licorice
Herbal Gastroprotectant
Bottom line: DGL licorice protects the stomach lining by boosting mucus production — safe alternative to regular licorice without blood pressure risks.
13 more gut health guides are listed in Browse A-Z below.
Vitamins
B-Complex
Water-Soluble Vitamin Complex
Bottom line: B-Complex is ideal if you are vegan, elderly, pregnant, stressed, or on medications that deplete B vitamins. Choose active forms (methylfolate, methylcobalamin, P-5-P).
Vitamin B7 (Biotin)
Water-Soluble Vitamin
Biotin helps hair/nails only if you are deficient — evidence in healthy people is weak. Stop taking it 48 hours before blood tests, as it interferes with lab results.
Cod Liver Oil
Fish Oil
Bottom line: Cod liver oil uniquely combines omega-3s with vitamins A and D, offering well-evidenced benefits for bones, immunity, and heart health.
Vitamin B9 (Folate)
Water-Soluble Vitamin
Bottom line: Folate is crucial for pregnancy (prevents neural tube defects) and methylation. Choose methylfolate (5-MTHF) over folic acid if you have MTHFR variants.
Multivitamins
General Nutrition
Multivitamins are effective nutritional insurance for most adults. Choose methylated B-vitamins and take daily with food for best absorption.
Vitamin A
Fat-Soluble Vitamin
Bottom line: Vitamin A is crucial for vision, immunity, and skin. Most people get enough from diet — supplement only if deficient, as excess preformed A is toxic.
9 more vitamins guides are listed in Browse A-Z below.
Minerals
Boron
Trace Mineral
Bottom line: Boron at 3-6mg daily supports bone health and may modestly raise free testosterone. It works synergistically with calcium, magnesium, and vitamin D.
Calcium
Essential Macromineral
Bottom line: Get 1,000-1,200mg calcium daily from diet plus supplements if needed. Calcium citrate with vitamin D3 and K2 is the optimal bone-support stack.
Chromium
Essential Trace Mineral
Bottom line: Chromium picolinate at 200-1,000mcg daily may modestly improve blood sugar in type 2 diabetes. Evidence for weight loss is weak. Most people get enough from diet.
Copper
Essential Trace Mineral
Bottom line: Copper is essential but rarely deficient unless taking high-dose zinc. If supplementing zinc >30mg/day, add 1-2mg copper. Most people get enough from food.
Iodine
Essential Trace Mineral
Bottom line: Most people get adequate iodine from iodized salt. Supplement only if deficient — 150mcg daily for adults, 220mcg during pregnancy. Excess iodine can harm thyroid function.
Iron
Essential Trace Mineral
Bottom line: Only supplement iron if blood tests confirm deficiency. Ferrous bisglycinate at 25-45mg daily corrects deficiency with fewer GI side effects than ferrous sulfate.
10 more minerals guides are listed in Browse A-Z below.
Adaptogens
Ashwagandha
Adaptogenic Herb
Bottom line: Ashwagandha (KSM-66) is the best-studied adaptogen for stress and anxiety. Take 300-600mg daily — expect noticeable calm within 4-8 weeks.
Cordyceps
Medicinal Mushroom
Bottom line: Cordyceps boosts exercise capacity and energy via improved oxygen use. Take 1-3g Cordyceps militaris daily — best for athletes and active adults.
Gotu Kola
Adaptogenic Herb
Bottom line: Gotu kola uniquely supports both brain function and skin health. Take 500-1000mg extract daily for anxiety, cognition, and wound healing.
He Shou Wu
Adaptogenic Herb
Bottom line: He shou wu is a traditional anti-aging tonic — use only the processed form. Take 500-1000mg daily with liver monitoring due to hepatotoxicity risk.
Holy Basil (Tulsi)
Adaptogenic Herb
Bottom line: Tulsi is a calming adaptogen with added metabolic benefits. Take 300-600mg extract twice daily for stress and blood sugar support.
Maca Root
Adaptogenic Root
Bottom line: Maca is best for libido, hormonal balance, and energy. Take 1.5-3g gelatinized powder daily — black maca for men, red for women.
8 more adaptogens guides are listed in Browse A-Z below.
Anti-Inflammatory
Aged Black Garlic
Fermented Botanical
Bottom line: Aged black garlic provides more antioxidants and SAC than raw garlic, with modest cardiovascular benefits. A solid heart-health addition at 600-2400mg daily.
Beet Root
Superfood / Nitric Oxide Booster
Bottom line: Beet root genuinely lowers blood pressure and boosts exercise endurance through nitric oxide. Take 5-7g powder daily — one of the most proven natural vasodilators.
Black Seed Oil
Seed Oil / Herbal Extract
Bottom line: Black seed oil is a multi-target anti-inflammatory with thymoquinone as its star compound. Take 1-3g daily for metabolic and inflammatory benefits.
Boswellia
Herbal Extract
Bottom line: Boswellia is a well-studied herbal anti-inflammatory that works via 5-LOX inhibition. Take 300-500mg standardized extract daily for joint and inflammatory conditions.
Bromelain
Proteolytic Enzyme
Bottom line: Bromelain is a proven pineapple-derived enzyme for reducing swelling after surgery or injury. Take 500-2,000 GDU daily on an empty stomach for anti-inflammatory effects.
Cat's Claw
Herbal Extract
Bottom line: Cat's claw is a traditional Amazonian anti-inflammatory with NF-kB inhibiting alkaloids. Emerging evidence supports 60-350mg daily for joint inflammation.
10 more anti-inflammatory guides are listed in Browse A-Z below.
Fitness & Recovery
Beef Protein
Protein Supplement
Bottom line: Beef protein isolate matches whey for muscle building and is the best option for dairy-free athletes. Choose HydroBEEF for superior quality over lower-grade alternatives.
Beetroot / Dietary Nitrate
Sports Nutrition / Vasodilator
Bottom line: Beetroot juice (400-500 mg nitrate) 2-3 hours pre-exercise reduces oxygen cost and improves endurance by 1-3%. Strongest in recreational athletes.
Bone Marrow
Organ / Ancestral Supplement
Bottom line: Bone marrow is an ancestral nutrition supplement with limited clinical data. It provides unique alkylglycerols and fat-soluble nutrients, but evidence is mostly preliminary.
L-Carnitine
Amino Acid Derivative / Fat Metabolism
Bottom line: L-carnitine does not burn fat in healthy people, but LCLT at 2 g/day aids exercise recovery and ALCAR supports brain health in aging.
Citrulline Malate
Amino Acid / Performance
Bottom line: Citrulline malate 6-8 g pre-workout reliably boosts reps, reduces soreness, and enhances blood flow — one of the most effective pre-workout ingredients.
Coenzyme Q10 (CoQ10)
Antioxidant / Energy Metabolism
Bottom line: CoQ10 100-300 mg/day is essential for heart health (especially with statin use) and mitochondrial function, but exercise benefits are modest for young athletes.
9 more fitness & recovery guides are listed in Browse A-Z below.
Immune Support
Andrographis
Herbal Extract
Bottom line: Andrographis has stronger clinical evidence than most herbal immune remedies, backed by a Cochrane review. Take 300-600mg standardized extract at first sign of cold symptoms.
Astragalus
Herbal Extract
Bottom line: Astragalus is a well-tolerated immune tonic best used for long-term prevention. Strong traditional use and emerging clinical evidence support 500-1500mg extract daily.
Bee Pollen
Bee Product
Bottom line: Bee pollen is a nutrient-dense antioxidant source with promising anti-inflammatory properties, but human clinical evidence remains limited.
Beta-Glucans
Immune Bioactive
Bottom line: Yeast beta-glucans are one of the best-characterized immune primers available. Take 250-500mg daily during cold season for reliable protection against respiratory infections.
Chlorella
Superfood Algae
Bottom line: Chlorella is an immune-boosting green alga with unique detox and liver-protective properties — promising but still building its clinical evidence base.
Echinacea
Herbal Extract
Bottom line: Echinacea offers modest cold prevention benefits, best for people who get frequent colds. Choose standardized E. purpurea extract and use at the first sign of illness.
17 more immune support guides are listed in Browse A-Z below.
Longevity
Alpha-Lipoic Acid
Antioxidant / Mitochondrial Cofactor
Bottom line: ALA is a uniquely versatile antioxidant with strong evidence for nerve pain and blood sugar. Take 300-600mg R-lipoic acid daily for broad cellular protection.
Astaxanthin
Carotenoid / Antioxidant
Bottom line: Astaxanthin is nature's most potent antioxidant — protecting cells from oxidative damage without pro-oxidant risk. Take 4-12mg daily for skin, exercise, and longevity.
Berberine
Plant Alkaloid
Bottom line: Berberine rivals metformin for blood sugar control in clinical trials. Best for prediabetes and metabolic support at 500mg 2-3x daily — but watch for GI side effects.
Coenzyme Q10 (CoQ10)
Coenzyme / Antioxidant
Bottom line: CoQ10 is essential for anyone on statins and has strong evidence for heart health. Take 100-300mg ubiquinol daily — especially important for adults over 40.
Epigallocatechin Gallate (EGCG)
Polyphenol / Catechin
Bottom line: EGCG drives green tea's longevity benefits via AMPK activation and autophagy. Take 200-500mg daily — but avoid on an empty stomach to protect the liver.
Fisetin
Flavonoid / Senolytic
Bottom line: Fisetin is the most promising natural senolytic, clearing aging "zombie" cells. Human trials at Mayo Clinic are ongoing — 100-500mg daily is the typical supplement dose.
11 more longevity guides are listed in Browse A-Z below.
Heart Health
Bergamot (Citrus Bergamot)
Citrus Polyphenol Extract
Bottom line: Bergamot is a compelling natural cholesterol-lowering agent with statin-like mechanisms. Take 500-1000mg standardized polyphenolic extract daily before meals.
Fish Oil
Omega-3 Supplement
Bottom line: Fish oil is the omega-3 gold standard — proven to cut triglycerides, reduce inflammation, support brain health, and lower cardiovascular risk.
Flaxseed Oil
Plant Oil
Bottom line: Flaxseed oil is the top plant omega-3 source, supporting heart health and skin — but converts poorly to EPA/DHA.
Garlic Extract (Aged / Allicin)
Herbal Extract
Bottom line: Garlic extract modestly lowers blood pressure and cholesterol. Aged garlic extract has the best evidence — take 600-1200mg daily for cardiovascular support.
Grape Seed Extract
Polyphenol Extract
Bottom line: Grape seed extract meaningfully lowers blood pressure and provides powerful antioxidant vascular protection. Take 150-300mg standardized OPC extract daily.
Hawthorn Berry
Herbal Extract
Bottom line: Hawthorn is a well-studied herbal heart tonic for mild heart failure symptoms. Best used as adjunctive support — take 160-900mg standardized extract daily.
6 more heart health guides are listed in Browse A-Z below.
Joint & Bone Health
Cetyl Myristoleate
Fatty Acid Ester
Bottom line: Cetyl myristoleate may reduce joint pain through lubrication and anti-inflammatory effects. Promising but limited evidence — more large trials are needed.
Chondroitin
Glycosaminoglycan
Bottom line: Pharmaceutical-grade chondroitin sulfate at 800-1,200mg daily reduces OA pain and slows structural decline. Works well alone or combined with glucosamine.
Collagen Type II
Collagen Protein
Bottom line: Hydrolyzed type II collagen at 5-10g daily provides cartilage building blocks and reduces OA pain over 3-6 months. A distinct mechanism from UC-II.
Eggshell Membrane (NEM)
Natural Matrix
Bottom line: NEM at 500mg daily provides rapid joint pain relief within 7-10 days by delivering a natural matrix of collagen and GAGs. Fast-acting and well-tolerated.
Glucosamine
Amino Sugar
Bottom line: Glucosamine sulfate at 1,500mg daily modestly reduces OA pain and may slow cartilage loss. The sulfate form has the strongest evidence.
Hyaluronic Acid
Glycosaminoglycan
Bottom line: Oral hyaluronic acid at 80-200mg daily modestly reduces knee OA pain and improves mobility. Safe and well-tolerated, though evidence is still growing.
2 more joint & bone health guides are listed in Browse A-Z below.
Women's Health
Black Cohosh
Herbal Extract
Bottom line: Black cohosh (Remifemin) reduces menopausal hot flashes by 26-56% via serotonergic mechanisms, not estrogen. Use 20-40mg daily for 4+ weeks.
Calcium D-Glucarate
Detoxification Support / Estrogen Metabolism
Bottom line: Calcium D-glucarate supports estrogen elimination by inhibiting beta-glucuronidase. Mechanism is solid but human clinical evidence is still preliminary.
Cranberry Extract
Berry Extract / Urinary Health
Bottom line: Cranberry PACs reduce recurrent UTI risk by ~26% by blocking E. coli P-fimbriae. Take 36mg+ PACs daily from standardized extract.
D-Mannose
Simple Sugar / Urinary Health
Bottom line: D-mannose (2g daily) prevents recurrent E. coli UTIs by blocking bacterial adhesion. Comparable to antibiotic prophylaxis with no resistance risk.
Dong Quai
Traditional Herbal Medicine
Bottom line: Dong quai is a traditional "blood tonic" herb with limited standalone clinical evidence. Best used in traditional multi-herb formulas, not as monotherapy.
Indole-3-Carbinol (I3C)
Phytochemical / Estrogen Metabolism
Bottom line: I3C from cruciferous vegetables modulates estrogen metabolism but is less predictable than DIM. Best evidence is for HPV papillomatosis at 200-400mg daily.
4 more women's health guides are listed in Browse A-Z below.
Men's Health
Beta-Sitosterol
Plant Sterol
Bottom line: Beta-sitosterol reliably improves BPH urinary symptoms within 4-8 weeks at 60-130mg daily. Also lowers LDL cholesterol as part of a plant sterol regimen.
Desiccated Thyroid
Glandular / Organ Supplement
Bottom line: Desiccated thyroid supplements have very limited clinical evidence and may contain residual hormones. Only use under medical supervision with thyroid panel monitoring.
DHEA
Hormone Precursor
Bottom line: DHEA supplementation at 25-50mg daily may benefit men over 40 with low DHEA-S levels. Effects on testosterone are modest. Requires blood testing and medical supervision.
Fadogia Agrestis
Herbal Extract
Bottom line: Fadogia agrestis lacks human clinical evidence entirely. Animal data shows testosterone increases but also testicular toxicity. Use only with caution and medical supervision.
Fenugreek
Herbal Extract
Bottom line: Fenugreek extract at 500-600mg daily may boost free testosterone and libido in men. Testofen is the best-studied form with multiple positive RCTs supporting its use.
Pine Bark Extract (Pycnogenol)
Polyphenol / Antioxidant
Bottom line: Pycnogenol at 100-200mg daily boosts nitric oxide and blood flow. Combined with L-arginine (as Prelox), it has strong evidence for improving mild-to-moderate erectile dysfunction.
6 more men's health guides are listed in Browse A-Z below.
Amino Acids
5-HTP
Amino Acid
Bottom line: 5-HTP at 100-300 mg/day affects serotonin pathways for mood and sleep support — do not combine with SSRIs/SNRIs/MAOIs or other serotonergic drugs (serotonin syndrome risk).
Acetyl-L-Carnitine (ALCAR)
Amino Acid
Bottom line: ALCAR at 1.5-3 g/day is the brain-targeted carnitine form with evidence for neuropathic pain, age-related cognition, and adjunctive depression treatment.
BCAAs (Branched-Chain Amino Acids)
Amino Acid
Bottom line: BCAAs activate mTOR but need all 9 EAAs for full muscle protein synthesis — whey protein or EAAs are generally superior.
Beta-Alanine
Amino Acid
Bottom line: Beta-alanine 3.2 g/day buffers muscle acid and delays fatigue during 1-4 min efforts — proven in multiple meta-analyses.
Collagen Peptides
Amino Acid
Bottom line: Collagen peptides at 10-15 g/day reduce wrinkles, improve joint comfort, and support tendon health — one of the best-evidenced beauty-from-within supplements.
Creatine
Amino Acid Derivative
Bottom line: Creatine monohydrate 3-5 g/day is the #1 most proven sports supplement — increases strength, power, and muscle mass with excellent safety.
16 more amino acids guides are listed in Browse A-Z below.
Skin & Beauty
Astaxanthin
Carotenoid
Bottom line: 4-12 mg daily of astaxanthin protects skin from UV damage and improves elasticity and wrinkles, supported by strong antioxidant data and multiple RCTs.
Biotin
B-Vitamin
Bottom line: Biotin improves brittle nails and hair/skin quality primarily when deficiency exists. At 2.5-5 mg daily it is safe, but benefits in non-deficient adults are limited.
Ceramides (Phytoceramides)
Ceramide
Bottom line: 350 mg daily of phytoceramides restores the skin moisture barrier and improves hydration within weeks, with moderate clinical evidence and excellent safety.
Collagen Peptides
Protein
Bottom line: 2.5-10 g daily of collagen peptides improves skin hydration and elasticity within 8 weeks, supported by strong clinical evidence from multiple RCTs.
Evening Primrose Oil
Essential Fatty Acid
Bottom line: EPO at 2-6 g daily provides anti-inflammatory GLA for skin barrier support, with mixed evidence for eczema but consistent benefits for skin hydration.
Hyaluronic Acid
Glycosaminoglycan
Bottom line: 120-240 mg daily of oral hyaluronic acid significantly improves skin hydration and reduces wrinkles, with consistent evidence across multiple RCTs.
3 more skin & beauty guides are listed in Browse A-Z below.
Weight Management
7-Keto DHEA
Hormone Metabolite
Bottom line: 7-Keto DHEA has two small positive trials — may boost metabolic rate but evidence is too limited for strong recommendations.
Berberine (Weight Management)
Plant Alkaloid
Bottom line: Berberine 1,500 mg/day is "nature's metformin" — measurable metabolic effects, modest direct weight loss, best for insulin-resistant individuals.
Bitter Orange (Synephrine)
Stimulant
Bottom line: Synephrine 25-50 mg/day is a mild thermogenic with a better safety profile than ephedra — modest metabolic effects, limited weight loss data.
Caffeine (Weight Management)
Stimulant
Bottom line: Caffeine is a well-studied thermogenic — 200-400 mg/day increases metabolic rate and fat oxidation, though tolerance reduces effects over time.
Capsaicin / Cayenne
Thermogenic Compound
Bottom line: Capsaicin increases daily energy burn by ~50 kcal and reduces appetite — a modest but proven thermogenic with consistent evidence.
Caralluma Fimbriata
Herbal Extract
Bottom line: Caralluma fimbriata may modestly suppress appetite and reduce waist circumference — limited but promising early evidence.
7 more weight management guides are listed in Browse A-Z below.
Eye Health
AREDS2 Formula
Multi-Nutrient Formula
Bottom line: AREDS2 is the most evidence-backed eye supplement formula — proven to reduce advanced AMD progression by ~25% in a landmark 4,203-person trial.
Astaxanthin (Eye Health)
Carotenoid
Bottom line: Astaxanthin at 6-12 mg/day reduces eye fatigue and supports retinal blood flow — a potent antioxidant that crosses the blood-retinal barrier.
Bilberry
Herbal Extract
Bottom line: Bilberry extract at 160-480 mg/day may reduce eye fatigue and support retinal health, though evidence is moderate compared to lutein.
Lutein
Carotenoid
Bottom line: Lutein at 10 mg/day is proven to protect macular health and reduce AMD progression risk — essential for anyone concerned about long-term vision.
Meso-Zeaxanthin
Carotenoid
Bottom line: Meso-zeaxanthin completes the macular pigment triad — 10 mg/day with lutein and zeaxanthin provides superior macular protection than two-carotenoid formulas.
Saffron (Macular Health)
Herbal Extract
Bottom line: Saffron 20 mg/day shows remarkable promise for early AMD — multiple RCTs demonstrate improved visual acuity within 3 months of supplementation.
1 more eye health guides are listed in Browse A-Z below.
Liver & Detox
Alpha Lipoic Acid (Liver Support)
Antioxidant / Sulfur Compound
Bottom line: ALA is a versatile antioxidant that recycles glutathione and reduces liver inflammation. Take 300-600mg R-ALA daily for NAFLD and liver protection.
Artichoke Extract
Herbal Extract
Bottom line: Artichoke extract is a well-tolerated choleretic that boosts bile flow and lowers cholesterol. Take 600-1200mg daily for digestive and liver support.
Dandelion Root
Herbal Extract
Bottom line: Dandelion root is a gentle, traditional liver tonic that stimulates bile flow. Evidence is mostly preclinical — take 500-1500mg extract daily as complementary support.
DIM (Diindolylmethane)
Phytonutrient / Indole Compound
Bottom line: DIM promotes favorable estrogen metabolism and activates liver detox enzymes. Take 100-200mg enhanced-absorption DIM daily for hormonal and detox support.
Glutathione (Liver Support)
Tripeptide Antioxidant
Bottom line: Glutathione is the liver's master detoxifier and antioxidant. Take 500-1000mg liposomal glutathione daily or use NAC as a precursor.
Milk Thistle (Silymarin)
Herbal Extract
Bottom line: Milk thistle is the gold-standard herbal hepatoprotectant. Take 420-600mg silymarin daily for liver enzyme reduction and antioxidant protection.
3 more liver & detox guides are listed in Browse A-Z below.
Hormonal Health
Adrenal Support
Category Overview
Bottom line: Adrenal support formulas combine adaptogens and nutrients for HPA axis health. Ashwagandha and rhodiola have the strongest individual evidence.
DHEA
Hormone Precursor
Bottom line: DHEA at 25-50mg daily restores declining hormone levels. Best supported for adrenal insufficiency and postmenopausal vaginal health.
DIM (Diindolylmethane)
Phytonutrient
Bottom line: DIM promotes favorable estrogen metabolism at 100-200mg daily. Best for estrogen dominance symptoms in both men and women.
I3C (Indole-3-Carbinol)
Phytonutrient
Bottom line: I3C modulates estrogen metabolism at 200-400mg daily. DIM may be preferred for more predictable dosing and fewer GI effects.
Iodine (Thyroid)
Trace Mineral
Bottom line: Iodine (150mcg RDA) is essential for thyroid hormone synthesis. Supplement only if deficient — excess iodine can worsen thyroid disease.
Pregnenolone
Hormone Precursor
Bottom line: Pregnenolone is the "mother hormone" precursor at 10-50mg daily. Evidence is preliminary but promising for cognition and mood.
3 more hormonal health guides are listed in Browse A-Z below.