Supplement Database

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

The only magnesium form shown to cross the blood-brain barrier effectively. Promising for cognitive function and brain aging.

Essential hormone precursor. Most people in northern latitudes are deficient. Strong evidence for immunity, bone health, and mood.

Essential fatty acids with strong evidence for cardiovascular and mental health. EPA-dominant for mood; triglyceride form for absorption.

One of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

Adaptogenic herb with strong evidence for reducing stress-related fatigue. Comparable to low-dose antidepressants for mild depression.

Medicinal mushroom that stimulates NGF. Multiple RCTs show benefits for mild cognitive impairment and mood.

Precursor to glutathione (master antioxidant). Strong evidence for respiratory health, liver support, and psychiatric conditions.

Critical for mitochondrial energy production. Q-SYMBIO trial showed 43% cardiovascular mortality reduction in heart failure. Depleted by statins.

Essential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.

Directs calcium to bones and teeth, away from arteries. Essential when supplementing Vitamin D3.

Group of essential vitamins for energy metabolism, nervous system function, and mood. Methylated forms preferred for MTHFR variants.

Natural sleep hormone. Lower doses (0.3-1mg) are often more effective than high doses. Best for sleep onset and circadian reset.

Potent plant alkaloid with metformin-like effects on blood sugar. Also activates AMPK (longevity pathway). Multiple drug interactions.

Potent anti-inflammatory from turmeric. Must enhance bioavailability with piperine or specialized formulations.

Beneficial bacteria for gut health. Strain selection matters — L. rhamnosus GG, B. infantis 35624, and S. boulardii are best-studied.

Essential antioxidant vitamin. Supports immune function, collagen synthesis, and antioxidant defense. 50% infection reduction in athletes.

Most bioavailable choline source for the brain. Supports acetylcholine production for memory, focus, and muscle contraction.

Ayurvedic herb with strong meta-analytic evidence for memory and learning. Requires consistent use for 8-12 weeks.

Southeast Asian herb with emerging evidence for cortisol reduction and hormonal support.

Trace mineral that supports calcium metabolism, vitamin D utilization, and potentially testosterone levels.

Essential trace mineral for thyroid function (T4→T3 conversion) and antioxidant defense. Reduces Hashimoto's antibodies.

Inhibitory amino acid that improves sleep quality by lowering core body temperature. Also supports collagen synthesis.

Conditionally essential amino acid. Landmark 2023 Science paper showed it extends healthy lifespan in multiple species.

Converts to arginine and boosts nitric oxide production. Improves exercise performance and blood flow.

Increases muscle carnosine levels, buffering acid during high-intensity exercise. Well-supported for 1-4 min high-intensity efforts.

Phospholipid that supports cell membrane integrity in the brain. FDA-qualified health claim for cognitive decline. Reduces cortisol.

Stimulates mitochondrial biogenesis (creation of new mitochondria). Best paired with CoQ10. Still early research.

NAD+ precursor with multiple human RCTs showing elevated blood NAD+ and improved physical performance. Exciting longevity candidate.

Flavonoid from chamomile. Binds GABA-A receptor for mild sedation and anxiety relief. Also inhibits CD38 (NAD+ preservation).

The main inhibitory neurotransmitter. PharmaGABA form shows RCT evidence for relaxation and sleep. May work via gut-brain axis.

Direct serotonin precursor. Effective for mood and sleep but DANGEROUS with serotonergic medications.

Key methyl donor involved in neurotransmitter synthesis. Cochrane-level evidence for depression, comparable to TCAs.

Essential for oxygen transport and energy. ONLY supplement if deficient — excess iron is a pro-oxidant. Bisglycinate form preferred.

Essential for bone health, but food sources preferred. If supplementing, always pair with Vitamin D3 and K2.

Critical electrolyte for heart and muscle function. Most people need more, but get it from food — supplemental doses are limited.

Carotenoid concentrated in the retina and brain. Strong evidence for eye health; emerging evidence for cognitive function.

Extremely potent antioxidant carotenoid. Promising for skin health and exercise recovery. Still building human evidence.

Powerful Nrf2 activator from cruciferous vegetables. Evidence for air pollution detoxification and H. pylori eradication.

Natural source of melatonin and anti-inflammatory compounds. Evidence for sleep quality improvement and one of the best supplements for DOMS reduction.

Traditional sleep herb with moderate RCT support. Comparable to low-dose benzodiazepines. Not acutely sedating — builds over weeks.

Gentle anxiolytic herb comparable to low-dose oxazepam. Effective for pre-surgical anxiety and sleep without next-day impairment.

Bioavailable choline source that also elevates dopamine and acetylcholine. Cognizin form best studied for attention and working memory.

Increases cerebral blood flow and has vasodilatory effects. Modest benefit for existing dementia symptoms but does not prevent it.

Dietary choline source for acetylcholine synthesis and liver health. Sunflower lecithin is soy-free alternative.

Potent acetylcholinesterase inhibitor. Effective for memory but narrow therapeutic window — cycling and careful dosing required.

Medicinal mushroom with RCT evidence for improved VO2 max and exercise tolerance. 3-4g/day for athletic performance.

Cochrane-validated antidepressant comparable to SSRIs for mild-moderate depression. CRITICAL: interacts with many drugs via CYP induction.

Potent natural antidepressant with multiple RCTs showing comparable efficacy to fluoxetine at just 30mg/day. Also supports eye health.

NAD+ precursor with strong human RCT evidence for NAD+ elevation. Unique cardiovascular benefits: reduced arterial stiffness and blood pressure.

SIRT1 activator commonly combined with NMN/NR. Human evidence for metabolic improvement and cognitive support. Lipid-soluble — take with fat.

Versatile flavonoid with senolytic, immune, and anti-inflammatory properties. Zinc ionophore. Phytosome form critical for absorption.

Most potent natural senolytic compound tested. Intermittent "hit-and-run" dosing protocol (2 days/month) for clearing senescent cells.

Autophagy inducer with strong epidemiological link to reduced all-cause mortality. RCT evidence for memory improvement in elderly.

Leucine metabolite that preserves lean mass and reduces muscle damage. Best for elderly, untrained, or during caloric restriction.

Evidence for connective tissue repair (with vitamin C + exercise), skin elasticity, and joint pain. Timing matters for tendons.

Soluble fiber with FDA-approved health claim for cholesterol reduction. Also effective for blood sugar control and constipation.

Conditionally essential amino acid that is the primary fuel for gut lining cells. RCT evidence for IBS and leaky gut.

Enzyme supplementation for digestive support. Standard of care for pancreatic insufficiency. Lactase highly effective for lactose intolerance.

Excellent evidence for anti-nausea effects (pregnancy, chemotherapy, post-op). Also anti-inflammatory with COX-2 inhibition.

Antiviral berry extract that reduces cold duration by ~2 days and flu by ~4 days. Use standardized syrup, never raw berries.

Dual-purpose supplement: yeast-derived for immune support (250mg), oat-derived for cholesterol (3g). Both well-supported by RCTs.

Ayurvedic adaptogen with evidence for stress reduction and blood glucose stabilization. Gentle daily-use herb.

Calming medicinal mushroom with immune-modulating and cancer-fatigue benefits. Best taken evening for sleep support.

Adaptogen with liver-protective properties and military/Olympic athlete research for stress performance. CYP3A4 interactions are significant.

Gentle anxiolytic herb that provides calmness without sedation. Pairs well with valerian for sleep. Watch thyroid interactions.

Cochrane-validated anxiolytic: significant anxiety reduction comparable to benzodiazepines. Use noble cultivar water extracts to minimize liver risk.

Strong RCT evidence for blood pressure reduction (~8-9/5-6 mmHg) and cold prevention (64% reduction). Aged extract preferred for CV.

Impressive lipid-modifying polyphenol: 30% LDL reduction in RCTs. Natural HMG-CoA reductase inhibitor (statin-like mechanism).

Direct fibrinolytic enzyme from natto. Reduces blood pressure and DVT risk. Use with extreme caution regarding bleeding.

Cochrane-reviewed for heart failure (NYHA I-II): improves exercise tolerance and symptoms. Modest blood pressure reduction.

Natural statin alternative with 15-25% LDL reduction. 45% coronary event reduction in large RCT. MUST co-supplement CoQ10.

Critical for nerve function, DNA synthesis, and red blood cell formation. Vegans, elderly, and metformin users are at high risk of deficiency. Methylcobalamin preferred for neurological benefit.

Essential for DNA synthesis, methylation, and mood regulation. ~40% of people have MTHFR variants reducing conversion — use methylfolate. Always pair with B12.

Naturally occurring sugar alcohol with strong evidence for PCOS, panic disorder, and OCD. Gentle anxiolytic. Very safe at standard doses.

Essential coenzyme for neurotransmitter synthesis (serotonin, GABA, dopamine). Strong evidence for PMS. Deficiency common in those on OCP or with poor diet.

Essential trace mineral for thyroid hormone synthesis. Critical for metabolic rate and cognitive development. Most people get enough from iodized salt — test before supplementing.

Water-soluble B vitamin important for fat and carbohydrate metabolism. Commonly used for hair/nail support — evidence is stronger in true deficiency. Important: stop before lab tests.

Amino acid derivative critical for fatty acid transport into mitochondria. ALCAR crosses the blood-brain barrier for cognitive support. Good evidence for exercise performance and male fertility.

Fat-soluble vitamin essential for immunity, vision, skin, and reproduction. Most people with varied diets are not deficient. Preformed vitamin A is teratogenic at high doses — use beta-carotene in pregnancy.

Essential for CoA synthesis (energy metabolism, fat breakdown, hormone production). Deficiency rare but supplement shows promise for acne and stress-related fatigue.

Essential nutrient for acetylcholine synthesis, liver health, and brain development. 90% of Americans are deficient. Critical during pregnancy. Alpha-GPC or citicoline preferred for cognitive enhancement.

Mineral-rich resin from Himalayan rock. Contains fulvic acid and 80+ trace minerals. Promising evidence for testosterone, mitochondrial function, and cognitive health. Quality and purity are critical.

Peruvian adaptogen with evidence for libido, mood, and energy. Does not directly affect hormones but may modulate endocrine function. Black and red varieties have different benefit profiles.

Widely studied traditional remedy with strong anti-inflammatory properties from thymoquinone. Evidence for metabolic health, immune modulation, and gut health. Oil form preferred for absorption.

Nutrient-dense cyanobacterium with strong evidence for immune support, lipid improvement, and antioxidant protection. Complete protein source. Quality sourcing is critical to avoid contamination.

Green algae rich in chlorophyll, protein, iron, and B12. Evidence for immune support and metabolic markers. Broken-cell wall form required for bioavailability. Complementary to spirulina.

Palm berry extract with evidence for prostate health and DHT reduction. May help with hair loss via 5-alpha reductase inhibition. Standardized extract at 320mg is the well-studied dose.

Metabolite of cruciferous vegetables that promotes favorable estrogen metabolism. Shifts estrogen toward less potent metabolites. Research primarily in hormone balance and cancer prevention.

Rich source of proanthocyanidins (OPCs) with strong antioxidant activity. Evidence for blood pressure reduction, skin protection, and vascular health. Well-tolerated with few side effects.

Patented French maritime pine bark extract with 400+ published studies. Evidence for cognitive function, cardiovascular health, and skin aging. Contains procyanidins similar to grape seed extract.

Amino acid precursor to dopamine, norepinephrine, and thyroid hormones. Best evidence is for maintaining cognitive performance under stress, sleep deprivation, and multitasking. Take on empty stomach.

Premier liver-support herb with strong evidence for hepatoprotection. Silymarin (active compound) has antioxidant, anti-inflammatory, and regenerative effects on liver cells. Phytosome form preferred.

Most-studied medicinal mushroom for immune support. PSK/PSP polysaccharides are approved as anticancer adjunct therapy in Japan. Strong evidence for immune modulation and gut microbiome support.

Natural sugar that prevents E. coli from adhering to urinary tract walls. As effective as low-dose antibiotics for preventing recurrent UTIs with far fewer side effects. Very safe and well-tolerated.

Proteolytic enzyme from pineapple with evidence for reducing inflammation, swelling, and pain. Comparable to NSAIDs in some studies. Must take on empty stomach for systemic effects.

Rapidly absorbed fats that convert directly to ketones for brain energy. Evidence for cognitive support (especially in mild cognitive impairment) and increased energy expenditure. Start low to avoid GI issues.

Mineral-rich seaweed popular for its 92-mineral profile. Prebiotic fiber supports gut health. Limited clinical trial evidence despite popularity — most claims extrapolated from nutrient analysis. Iodine content requires caution.

Popular testosterone-support herb with rising interest but LIMITED human evidence. Animal studies show testosterone increase but also dose-dependent toxicity. Conservative dosing with cycling strongly advised. Tongkat Ali has far more human data.

Plant-derived ecdysteroid marketed for muscle growth. Ecdysterone (related compound) has one promising human study. Turkesterone itself lacks human clinical trials. Product quality is a major concern in this category.

Root extract may increase free testosterone by inhibiting SHBG binding. Evidence for prostate health and urinary symptoms. Root and leaf have different active compounds and uses. Very safe profile.

Essential amino acid best known for cold sore (herpes simplex) prevention. Also evidence for anxiety reduction when combined with arginine. Enhances calcium absorption. Vegans are at higher risk of deficiency.

Fat-soluble antioxidant important for cell membrane protection, immune function, and skin health. Moderate doses (200-400 IU) appear safe and beneficial. High doses (>400 IU) linked to increased mortality risk in meta-analyses. Choose mixed tocopherols and natural forms.

Building block for cartilage with solid evidence for knee osteoarthritis pain and function. Glucosamine sulfate is the preferred form. Takes weeks to show benefit. Safe long-term with few interactions.

Major component of cartilage with evidence for osteoarthritis symptom relief. Often combined with glucosamine for synergistic benefit. Pharmaceutical-grade chondroitin sulfate (as used in European studies) may be more effective than many OTC products.

Unique antioxidant active in both water and fat-soluble environments. Evidence for blood sugar regulation, neuropathy, and oxidative stress reduction. The R-form is more bioavailable. Useful for metabolic health and neuroprotection.

Organic sulfur compound with evidence for joint pain relief in osteoarthritis. Extremely safe with very few interactions. Also used for skin and hair health due to its role in keratin and collagen synthesis. Often stacked with glucosamine and chondroitin.

Endogenous fatty acid amide that modulates pain and inflammation via the endocannabinoid system (PPAR-alpha). Strong evidence for chronic pain relief. Exceptionally safe with no known drug interactions of concern. Micronized forms preferred.

Traditional herbal remedy primarily used for menopausal symptoms including hot flashes and mood disturbances. Moderate evidence of efficacy. Rare but serious liver toxicity reports warrant caution. Avoid in hormone-sensitive conditions.

Rich source of gamma-linolenic acid (GLA), an anti-inflammatory omega-6 fatty acid. Used for skin conditions, PMS, and inflammation. Evidence is moderate. Takes weeks to show effects. Avoid with seizure medications.

Naturally occurring glycosaminoglycan in skin and joint fluid. Oral supplementation shows modest evidence for skin hydration and joint comfort. Very safe but questions remain about oral bioavailability. Low molecular weight forms may be preferrable.

Popular immune-support herb with modest evidence for reducing cold duration and severity when taken early. Species, plant part, and preparation method significantly affect efficacy. Best used acutely rather than continuously. Cycle on/off.

Well-studied herbal remedy for PMS symptoms, particularly mood changes, breast tenderness, and irritability. Works by modulating dopamine and reducing prolactin. Evidence is solid for PMS but takes 2-3 cycles. Avoid with hormonal medications.

Ayurvedic and Traditional Chinese Medicine herb with strong evidence for reducing severity and duration of upper respiratory infections. Active compound andrographolide has anti-inflammatory and immune-modulating properties. Best used acutely at illness onset.

Concentrated source of proanthocyanidins (PACs) that prevent bacterial adhesion to urinary tract walls. Good evidence for preventing recurrent UTIs in women. Extract form (36mg PAC) is more effective and practical than juice. Safe for long-term use.

Rich source of palmitoleic acid (omega-7), a fatty acid that supports mucosal membrane health throughout the body. Emerging evidence for skin, cardiovascular, and GI benefits. Less studied than omega-3 but shows promise for dry eyes, dry mouth, and mucosal support.

Fossilized algae marketed for detox, gut health, and silica content. Virtually no clinical evidence supports popular health claims. Food-grade is safe to ingest in small amounts but offers little proven benefit. Inhalation is dangerous. Better silica sources exist.

Derived from sweet wormwood (Artemisia annua), the basis of Nobel Prize-winning antimalarial drugs. As a supplement, evidence is limited to antimicrobial and anti-inflammatory properties. Self-prescribing is risky. Must be cycled. Not a substitute for medical treatment.

Enteric-coated blend of proteolytic enzymes (bromelain, trypsin, rutosid) with evidence for joint pain relief comparable to NSAIDs in some studies. Must be taken on empty stomach for systemic absorption. Generally well tolerated. Avoid near surgery.

Foundational Traditional Chinese Medicine herb with immune-modulating and potential anti-aging properties. Astragalus polysaccharides support immune function, and cycloastragenol may activate telomerase. Mostly preclinical evidence but long traditional use. Avoid with immunosuppressants.

Traditional Chinese Medicine herb for menstrual and menopausal support, almost always used in combination formulas. Weak evidence as a standalone supplement. Significant blood-thinning properties via coumarins. Photosensitizing. Better studied herbs exist for similar goals.

Extract from olive tree leaves rich in oleuropein with evidence for blood pressure reduction, antimicrobial activity, and antioxidant effects. Aligns with Mediterranean diet research. May lower blood pressure comparably to some medications. Monitor if on BP meds.

Potent antimicrobial herb with broad-spectrum activity against bacteria, fungi, and parasites. Active compound carvacrol shows strong in vitro effects. Best used short-term for acute gut or immune challenges. Prolonged use may harm beneficial gut bacteria. Cycle strictly.