Supplement database

The supplement aisle runs on overclaiming. These pages do the opposite: each in-depth review separates what’s claimed from what the human evidence actually shows, labelled by strength and cited — grouped first by how good that evidence really is. Below them, a neutral A–Z reference covers 200 supplements in all.

Gold

Gold· human data

Beetroot juiceGold· human data
Dietary nitrate that genuinely improves endurance economy in many people.
BerberineGold· human data
A plant alkaloid with solid human evidence for blood sugar and lipids.
Beta-alanineGold· human data
Modestly boosts high-intensity efforts lasting roughly one to four minutes.
CaffeineGold· human data
A genuinely effective, well-studied performance and focus aid.
Casein proteinGold· human data
A slow-digesting dairy protein, popular before sleep, that helps you reach your protein target.
Creatine monohydrateGold· human data
The most-researched, best-evidenced supplement for strength and muscle.
EAAsGold· human data
The full set of essential amino acids that drives muscle protein synthesis, but redundant if you eat enough protein.
Egg white proteinGold· human data
A dairy-free complete animal protein with a high-quality amino-acid profile.
ElectrolytesGold· human data
Genuinely useful for heavy, prolonged sweating, but overkill as an everyday drink for most.
GingerGold· human data
A genuinely effective anti-nausea remedy with additional digestive and anti-inflammatory uses.
GuaranaGold· human data
A natural caffeine source; its effects are essentially those of caffeine.
Milk protein (blend)Gold· human data
A natural whey-and-casein blend combining fast and slow digestion.
Pea proteinGold· human data
A popular vegan protein, high in leucine, often blended with rice.
Peppermint oil (enteric-coated)Gold· human data
Enteric-coated peppermint oil has solid evidence for IBS symptom relief.
Psyllium huskGold· human data
A soluble fibre with solid evidence for regularity and lowering cholesterol.
Sodium bicarbonateGold· human data
A blood buffer with real evidence for repeated high-intensity efforts, if your gut tolerates it.
Soy protein isolateGold· human data
A complete plant protein that supports muscle much like whey.
Vitamin B12 (methylcobalamin)Gold· human data
Essential for nerves and red cells, and a genuine staple for vegans and older adults.
Vitamin B9 (folate / folic acid)Gold· human data
Essential for DNA synthesis; supplementation before pregnancy is firmly established.
Whey proteinGold· human data
A convenient protein source that supports muscle when your total intake falls short.

Silver

Silver· human data

5-HTPSilver· human data
A serotonin precursor taken for mood and sleep, with real safety cautions.
Aloe vera (inner leaf)Silver· human data
Inner-leaf gel taken for gut and skin comfort; the latex form is a harsh laxative to avoid.
Alpha-GPCSilver· human data
A choline source marketed for power output and focus, with early supporting data.
Alpha-lipoic acidSilver· human data
An antioxidant with the best evidence for diabetic nerve pain and modest glucose effects.
AshwagandhaSilver· human data
An adaptogen with early human data for stress and, more tentatively, strength.
AstaxanthinSilver· human data
A potent carotenoid antioxidant with early evidence for skin and, tentatively, recovery.
AstragalusSilver· human data
An immune and longevity herb with mostly preclinical and early evidence.
B-complexSilver· human data
The B vitamins together; useful to correct broad shortfalls, not an energy booster.
Bacopa monnieriSilver· human data
A traditional memory herb with reasonably consistent, if slow, cognitive evidence.
Beta-caroteneSilver· human data
A provitamin-A antioxidant best from food; high-dose supplements carry a lung-cancer caution.
Betaine (TMG)Silver· human data
Trimethylglycine, with early evidence for power output and a role in methylation.
Betaine HClSilver· human data
Used to add stomach acid for digestion, with mostly anecdotal support.
Black seed oil (nigella)Silver· human data
A thymoquinone-rich oil with broad wellness claims and some early metabolic data.
BoronSilver· human data
A trace element with early data on bone and hormone markers, but no proven muscle benefit.
Boswellia serrataSilver· human data
An anti-inflammatory resin with reasonably encouraging osteoarthritis data.
CalciumSilver· human data
Vital for bone; best from food, with supplements reserved for genuine shortfalls.
CBD (cannabidiol)Silver· human data
A non-intoxicating hemp compound with strong epilepsy evidence but preliminary wellness data.
ChamomileSilver· human data
A gentle calming herb with modest evidence for anxiety and sleep.
Choline (bitartrate)Silver· human data
An essential nutrient for liver and brain; many people under-consume it.
Cinnamon extractSilver· human data
A blood-sugar-support spice with modest evidence, and a coumarin caution for cassia.
Cissus quadrangularisSilver· human data
A traditional herb with early data for bone healing and joint recovery.
Citicoline (CDP-choline)Silver· human data
A brain-targeted choline donor with early evidence for attention and memory.
Citrulline malateSilver· human data
A popular pump ingredient with some, but inconsistent, performance evidence.
CollagenSilver· human data
Emerging evidence for tendons, joints and skin, but a poor muscle-building protein.
ColostrumSilver· human data
Early-milk proteins with the most promising evidence for gut and immune measures in athletes.
CopperSilver· human data
An essential enzyme cofactor best kept in balance with zinc.
CoQ10 (ubiquinone / ubiquinol)Silver· human data
A mitochondrial antioxidant with the best case in statin users and heart failure.
CordycepsSilver· human data
A medicinal mushroom marketed for oxygen use and endurance, with weak human data.
CurcuminSilver· human data
The active turmeric compound, with early evidence for soreness and joint comfort.
Dandelion rootSilver· human data
A traditional liver and diuretic herb with little rigorous human evidence.
Digestive enzymesSilver· human data
Genuinely needed in specific conditions, but of little proven use for healthy digestion.
Eggshell membraneSilver· human data
A source of collagen and joint compounds with early osteoarthritis data.
ElderberrySilver· human data
An immune-support berry with modest cold-and-flu evidence, and a raw-fruit caution.
Eleuthero (Siberian ginseng)Silver· human data
A stamina adaptogen (not a true ginseng) with mixed endurance evidence.
ErgothioneineSilver· human data
A mushroom-derived antioxidant dubbed a 'longevity vitamin', with observational support.
Exogenous ketonesSilver· human data
Ketone bodies sold as an alternative fuel and focus aid, with mixed performance data.
FenugreekSilver· human data
A herb with some blood-sugar evidence and mixed testosterone/libido data.
Flaxseed oilSilver· human data
A plant omega-3 (ALA) that converts only poorly to the active EPA and DHA.
Ginkgo bilobaSilver· human data
A circulation-and-memory herb whose benefits in healthy people are modest at best.
GLA oils (evening primrose & borage)Silver· human data
Omega-6 GLA oils taken for skin and PMS, with mixed and generally modest evidence.
Glucosamine & chondroitinSilver· human data
Popular joint supplements with genuinely mixed, modest evidence.
Glutathione (liposomal)Silver· human data
The body's master antioxidant, but oral supplements face an absorption problem.
GlycineSilver· human data
A simple amino acid with early evidence for sleep quality.
Green tea extractSilver· human data
Concentrated catechins with a small fat-oxidation effect, and a real liver caveat.
Gynostemma (jiaogulan)Silver· human data
An antioxidant adaptogen with early metabolic and AMPK-related interest.
Hemp proteinSilver· human data
A plant protein with fibre and omega fats, but a modest amino-acid profile for muscle.
HMBSilver· human data
A leucine metabolite with a plausible anti-catabolic role but oversold muscle claims.
Holy basil (tulsi)Silver· human data
An adaptogen with early evidence for stress and blood-sugar markers.
Huperzine ASilver· human data
A potent acetylcholinesterase inhibitor for memory that acts more like a drug.
Hyaluronic acidSilver· human data
Taken for joint comfort and skin hydration, with modest oral evidence.
InositolSilver· human data
A sugar alcohol with the best evidence in PCOS and insulin signalling.
Iodine (kelp)Silver· human data
Essential for thyroid hormones; both too little and too much cause thyroid problems.
IronSilver· human data
Vital for oxygen transport. Supplement only to correct a tested deficiency.
KavaSilver· human data
An anxiolytic herb with real short-term evidence, and a serious liver caution.
L-carnitineSilver· human data
A fat-metabolism carrier whose fat-loss reputation runs well ahead of the evidence.
L-LeucineSilver· human data
The key trigger amino acid for muscle protein synthesis, but not a standalone muscle builder.
L-theanineSilver· human data
A tea-derived amino acid best known for taking the edge off caffeine.
L-TryptophanSilver· human data
A serotonin precursor taken for mood and sleep, with modest evidence.
L-TyrosineSilver· human data
A dopamine and noradrenaline precursor with some evidence for acute stress and focus.
Lemon balmSilver· human data
A calming herb, often combined with valerian, with early stress and sleep data.
Lion's maneSilver· human data
A mushroom studied for nerve-growth factor and cognition, mostly in early studies.
MacaSilver· human data
A Peruvian root with the best evidence for libido rather than hormones.
MagnesiumSilver· human data
Fixing a shortfall can help sleep and cramps; a boost when you're replete is weak.
Magnolia barkSilver· human data
A traditional stress and sleep herb (honokiol/magnolol) with mostly early evidence.
ManganeseSilver· human data
An essential enzyme cofactor that is rarely deficient and easy to overdo.
Marshmallow rootSilver· human data
A demulcent herb for digestive and throat comfort, with mainly traditional support.
MCT oilSilver· human data
Rapidly-absorbed fats used for quick energy and on ketogenic diets.
MelatoninSilver· human data
A sleep-timing hormone that's useful for jet lag, less so as a nightly sleeping pill.
Milk thistle (silymarin)Silver· human data
A traditional liver-support herb whose liver-outcome evidence is mixed.
MolybdenumSilver· human data
A trace enzyme cofactor needed in tiny amounts; deficiency is essentially unheard of.
MSM (methylsulfonylmethane)Silver· human data
A sulphur compound with early evidence for joint pain and exercise recovery.
MultivitaminSilver· human data
Broad 'insurance' with little outcome benefit in well-fed people, but low risk.
NAC (N-acetylcysteine)Silver· human data
A glutathione precursor that is a genuine medicine in some settings, less proven as a wellness supplement.
NAD+ precursors (NMN & NR)Silver· human data
NAD+ boosters that reliably raise NAD+ but have yet to prove real longevity benefits.
Omega-3 (fish oil)Silver· human data
Solid general-health rationale; the muscle and recovery benefits are still preliminary.
Omega-7 (palmitoleic acid)Silver· human data
A monounsaturated fat with early metabolic and skin claims.
Ox bile / bile saltsSilver· human data
Supports fat digestion in people who lack bile, but not a general digestive aid.
Panax ginsengSilver· human data
An adaptogen with early evidence for fatigue, cognition and, tentatively, performance.
PassionflowerSilver· human data
An anxiety and sleep herb with small but encouraging trials.
Peak ATPSilver· human data
Oral ATP marketed for strength and blood flow, with limited, mostly industry-linked data.
PeakO2Silver· human data
An adaptogenic mushroom blend marketed for endurance and oxygen use.
PhosphatidylcholineSilver· human data
A membrane phospholipid and choline source, also used as a food emulsifier (lecithin).
PhosphatidylserineSilver· human data
A phospholipid studied for blunting cortisol and supporting memory.
PhosphorusSilver· human data
A bone and energy mineral so abundant in food that shortfalls are rare.
PiracetamSilver· human data
The original racetam nootropic: a regulated medicine in many countries.
PotassiumSilver· human data
An electrolyte important for blood pressure; most shortfalls are best fixed with food.
PQQSilver· human data
A compound marketed for mitochondrial biogenesis, on early and small evidence.
Prebiotic fibre (inulin & FOS)Silver· human data
Soluble fibres that feed gut bacteria, with real but individual digestive effects.
ProbioticsSilver· human data
Strain-specific gut bacteria with benefits that don't generalise across products.
QuercetinSilver· human data
An anti-inflammatory flavonoid with modest evidence for blood pressure and, tentatively, endurance.
Reishi mushroomSilver· human data
A calming immune mushroom with early evidence and variable product quality.
Rhodiola roseaSilver· human data
An adaptogen with early data for fatigue, especially mental fatigue.
Rice proteinSilver· human data
A vegan protein, low in lysine, usually blended with pea.
Rosehip extractSilver· human data
A polyphenol-rich fruit extract with modest osteoarthritis evidence.
Saffron extractSilver· human data
A spice extract with reasonably encouraging trials for low mood.
SchisandraSilver· human data
A liver-and-endurance adaptogen with mostly early and preclinical evidence.
SeleniumSilver· human data
An antioxidant and thyroid mineral with a narrow safe range: more is not better.
ShilajitSilver· human data
A mineral-rich exudate marketed for energy and testosterone, with early data and purity concerns.
Silica / siliconSilver· human data
Marketed for hair, skin and connective tissue on early, thin evidence.
Slippery elmSilver· human data
A soothing mucilage herb used for gut and throat comfort, on traditional grounds.
SpirulinaSilver· human data
A nutrient-dense algae with early evidence for lipids and blood pressure, and a purity caveat.
Stinging nettleSilver· human data
Used for prostate symptoms and allergies, with modest evidence.
Sulforaphane (broccoli)Silver· human data
A broccoli-derived Nrf2 activator with promising but early human data.
Tart cherrySilver· human data
Polyphenol-rich juice with early evidence for recovery and sleep.
TaurineSilver· human data
An amino acid common in energy drinks with modest, inconsistent performance data.
Tongkat ali (longjack)Silver· human data
A herb with reasonably encouraging early evidence for testosterone and stress.
Turkey tail mushroomSilver· human data
An immune mushroom with the strongest evidence as a cancer-care adjunct.
UC-II (undenatured type II collagen)Silver· human data
A low-dose collagen that may ease joints by a different route than collagen peptides.
Urolithin ASilver· human data
A pomegranate-derived mitophagy compound with early but genuine human muscle data.
Valerian rootSilver· human data
A traditional sleep herb with mixed but generally modest evidence.
VinpocetineSilver· human data
A cerebral blood-flow nootropic with mixed evidence and pregnancy warnings.
Vitamin A (retinol)Silver· human data
Essential for vision, skin and immunity: worth correcting a shortfall, but toxic in excess.
Vitamin B1 (thiamine)Silver· human data
Essential for energy metabolism; supplementing helps mainly when you are deficient.
Vitamin B2 (riboflavin)Silver· human data
Needed for energy metabolism, with some evidence for migraine prevention.
Vitamin B3 (niacin)Silver· human data
A precursor to NAD with lipid claims; high-dose niacin is a drug with real side effects.
Vitamin B5 (pantothenic acid)Silver· human data
Needed to make coenzyme A; deficiency is rare and supplementing rarely does much.
Vitamin B6 (pyridoxine)Silver· human data
Involved in amino-acid metabolism, with some PMS evidence, but excess can harm nerves.
Vitamin CSilver· human data
Important nutrient, but high-dose supplements do little for healthy, well-fed people.
Vitamin DSilver· human data
Correcting a deficiency matters; a performance boost if you're already replete is unproven.
Vitamin E (tocopherol)Silver· human data
A fat-soluble antioxidant where high-dose supplements have disappointed and may harm.
Vitamin K (K1 & K2)Silver· human data
Essential for clotting (K1) with emerging bone and arterial claims for K2.
ZincSilver· human data
Essential mineral where correcting a shortfall helps, but more isn't better.

Bronze

Bronze· animal data only

ApigeninBronze· animal data only
A chamomile-derived flavonoid popularised for sleep, largely on preclinical grounds.
Ca-AKG (calcium alpha-ketoglutarate)Bronze· animal data only
A longevity-marketed metabolite with striking animal data but scant human evidence.
Chaga mushroomBronze· animal data only
An antioxidant mushroom with mostly lab and animal data, and an oxalate caution.
FisetinBronze· animal data only
A senolytic flavonoid with exciting animal data but almost no human outcome evidence yet.
NoopeptBronze· animal data only
A synthetic nootropic with mostly animal data and variable legal status.
ResveratrolBronze· animal data only
A famous 'longevity' polyphenol whose striking animal results haven't carried to people.
SpermidineBronze· animal data only
An autophagy-inducing polyamine with promising animal data and early human hints.

Unproven

Unproven· human data

BCAAsUnproven· human data
Largely redundant if you already eat enough protein.
Chromium (picolinate)Unproven· human data
Marketed for blood sugar and weight loss, with weak and inconsistent evidence.
CLA (conjugated linoleic acid)Unproven· human data
A body-composition supplement whose human fat-loss results are tiny and inconsistent.
Deer antler velvetUnproven· human data
An IGF-1-based growth-factor pitch with essentially no supporting evidence.
Fat burnersUnproven· human data
Mostly caffeine and marketing. No supplement replaces an energy deficit.
GABAUnproven· human data
The brain's calming neurotransmitter, but oral doses barely reach the brain.
GlutamineUnproven· human data
Widely sold for muscle and immunity, with little support in healthy trainees.
L-ArginineUnproven· human data
A nitric-oxide precursor whose pump-and-performance claims are undercut by poor absorption.
Lithium orotateUnproven· human data
Low-dose lithium sold for mood, without the trial evidence of prescription lithium.
Pre-workoutUnproven· human data
A few proven ingredients wrapped in a lot of underdosed, unproven extras.
StrontiumUnproven· human data
Bone-density marketing that borrows from a prescription drug the supplement is not.
Testosterone boostersUnproven· human data
A category built on hope: most 'natural' blends don't reliably raise testosterone.
Trace mineral dropsUnproven· human data
Broad-spectrum mineral drops sold on completeness rather than demonstrated need.
Tribulus terrestrisUnproven· human data
A perennial 'testosterone booster' that doesn't raise testosterone.
VanadiumUnproven· human data
A trace element marketed for blood sugar on weak evidence and with a toxicity concern.
Vitamin B7 (biotin)Unproven· human data
Heavily marketed for hair and nails, but only helps if you are genuinely deficient.
ZMAUnproven· human data
The testosterone- and strength-boosting claims don't hold up in people who aren't deficient.

The full list

A neutral reference to 200widely used supplements, grouped by category, with a one-line note on what each is typically taken for. This is descriptive, not an endorsement or dosing guide — evidence strength varies enormously, and several entries are popular without strong support. Always check interactions and regulatory status before use. Entries with a full evidence review link through to it.

Protein & amino acids

Whey protein (concentrate): Fast-digesting dairy protein for muscle protein synthesis.
Whey protein isolate: Higher-purity whey, lower in lactose and fat.
Whey protein hydrolysate: Pre-digested whey for faster absorption.
Casein protein: Slow-digesting dairy protein, often taken before sleep.
Micellar casein: Minimally processed slow-release casein.
Milk protein (blend): Combined whey/casein blend.
Soy protein isolate: Complete plant protein.
Pea protein: Popular vegan protein, high in leucine.
Rice protein: Vegan protein, often blended with pea.
Hemp protein: Plant protein with fibre and omega fats.
Egg white protein: Dairy-free complete animal protein.
Collagen peptides: Connective-tissue protein for skin, joints, hair, nails.
BCAAs: Leucine, isoleucine, valine; marketed for muscle preservation.
EAAs: Full spectrum of essential amino acids.
L-Leucine: Key trigger amino acid for muscle protein synthesis.
L-Isoleucine: Branched-chain amino acid.
L-Valine: Branched-chain amino acid.
L-Glutamine: Conditionally essential amino acid, gut and recovery claims.
L-Citrulline: Nitric-oxide precursor for pumps and blood flow.
Citrulline malate: Citrulline bonded to malate, common pre-workout.
L-Arginine: Nitric-oxide precursor (poorer absorption than citrulline).
Beta-alanine: Buffers muscle acidity; causes tingling.
Taurine: Amino acid for endurance, hydration and heart claims.
L-Carnitine: Fatty-acid transport, marketed for fat metabolism.
Acetyl-L-carnitine (ALCAR): Brain-penetrant carnitine form.
L-Carnitine L-tartrate: Recovery-oriented carnitine form.
Glycine: Amino acid for sleep, collagen and glutathione synthesis.
L-Tyrosine: Dopamine/noradrenaline precursor for stress and focus.
L-Tryptophan: Serotonin precursor for mood and sleep.
HMB (β-hydroxy β-methylbutyrate): Leucine metabolite, muscle-preservation claims.

Performance & ergogenic aids

Creatine monohydrate: Best-evidenced strength/power supplement.
Creatine HCl: More soluble creatine form.
Caffeine (anhydrous): Central-nervous-system stimulant, ergogenic aid.
Sodium bicarbonate: Buffering agent for high-intensity efforts.
Beetroot / dietary nitrate: Boosts nitric oxide and endurance economy.
Betaine (TMG): Trimethylglycine for power output and methylation.
Alpha-GPC: Choline source, marketed for power and focus.
Electrolyte powder: Sodium, potassium, magnesium for hydration.
PeakO2 (mushroom blend): Adaptogenic blend marketed for endurance.
Exogenous ketones (BHB): Ketone bodies for fuel and focus claims.
Cordyceps: Mushroom marketed for oxygen use and endurance.
Pre-workout (blend): Mixed stimulant/pump formula.
Deer antler velvet (IGF): Growth-factor marketing; weak evidence.
Peak ATP (adenosine triphosphate): Marketed for strength and blood flow.
Guarana: Natural caffeine source.

Vitamins

Vitamin A (retinol): Vision, skin and immune function.
Beta-carotene: Provitamin-A antioxidant.
Vitamin B1 (thiamine): Energy metabolism.
Vitamin B2 (riboflavin): Energy metabolism, migraine claims.
Vitamin B3 (niacin): NAD precursor, lipid claims.
Vitamin B5 (pantothenic acid): Coenzyme-A synthesis.
Vitamin B6 (pyridoxine): Amino-acid metabolism, PMS claims.
Vitamin B7 (biotin): Hair, skin and nail marketing.
Vitamin B9 (folate / folic acid): DNA synthesis, pregnancy essential.
Vitamin B12 (methylcobalamin): Nerve and red-cell health; vegan staple.
Vitamin C (ascorbic acid): Antioxidant, collagen, immune support.
Vitamin D3 (cholecalciferol): Bone, immune and muscle function.
Vitamin E (tocopherol): Fat-soluble antioxidant.
Vitamin K1 (phylloquinone): Blood clotting.
Vitamin K2 (MK-7): Calcium routing to bone, arterial-health claims.
Multivitamin: Broad micronutrient insurance.
B-complex: Combined B vitamins.
Choline (bitartrate): Liver and brain nutrient.
Inositol: Insulin-signalling and mood/PCOS claims.
Folinic acid: Bioavailable folate form.
Methylfolate (5-MTHF): Active folate for MTHFR variants.
Adenosylcobalamin: Mitochondrial B12 form.
Vitamin D2 (ergocalciferol): Plant-derived vitamin D.
Tocotrienols: Vitamin E subfamily with distinct antioxidant claims.
Nicotinamide: Non-flushing niacin form, skin-health claims.

Minerals

Magnesium glycinate: Well-absorbed, calming magnesium form.
Magnesium citrate: Common form, mild laxative effect.
Magnesium oxide: Cheap, poorly absorbed, laxative.
Magnesium L-threonate: Brain-penetrant form, cognition claims.
Magnesium malate: Energy and muscle-pain claims.
Zinc (picolinate/citrate): Immune, testosterone and skin function.
Iron (ferrous sulfate): Corrects iron-deficiency anaemia.
Iron bisglycinate: Gentler-on-stomach iron.
Calcium carbonate: Bone mineral, antacid.
Calcium citrate: Better-absorbed calcium form.
Potassium: Electrolyte for blood pressure and muscle.
Selenium: Antioxidant and thyroid mineral.
Copper: Enzyme cofactor, balanced against zinc.
Iodine (kelp): Thyroid-hormone synthesis.
Chromium (picolinate): Marketed for blood-sugar control.
Manganese: Enzyme cofactor.
Molybdenum: Trace enzyme cofactor.
Boron: Bone and hormone-support claims.
Sodium (salt tablets): Endurance electrolyte replacement.
Phosphorus: Bone and energy mineral.
Silica / silicon: Connective-tissue and hair claims.
Vanadium: Blood-sugar marketing; weak evidence.
Lithium orotate: Low-dose mood-support marketing.
ZMA: Zinc, magnesium and B6 combo for sleep/recovery.
Trace mineral drops: Broad-spectrum ionic minerals.

Fatty acids & lipids

Fish oil (EPA/DHA): Omega-3s for heart, brain and inflammation.
Krill oil: Phospholipid-bound omega-3 with astaxanthin.
Algae oil (vegan omega-3): Plant DHA/EPA source.
Cod liver oil: Omega-3s plus vitamins A and D.
Flaxseed oil: Plant ALA omega-3.
Evening primrose oil: GLA omega-6, skin and PMS claims.
Borage oil: High-GLA omega-6 source.
CLA (conjugated linoleic acid): Marketed for body composition.
MCT oil: Medium-chain fats for energy and ketogenic diets.
Omega-7 (palmitoleic acid): Metabolic and skin claims.
Phosphatidylcholine: Cell-membrane and liver phospholipid.
Lecithin (sunflower/soy): Emulsifier and choline source.
Black seed oil (nigella): Thymoquinone, broad wellness claims.

Joint, bone & connective tissue

Glucosamine sulfate: Cartilage-building block for joint comfort.
Chondroitin sulfate: Often paired with glucosamine.
MSM (methylsulfonylmethane): Sulfur compound for joints and skin.
Hyaluronic acid: Joint lubrication and skin hydration.
UC-II (undenatured type II collagen): Low-dose joint collagen.
Gelatin: Collagen source for connective tissue.
Boswellia serrata: Anti-inflammatory resin for joints.
Curcumin / turmeric: Anti-inflammatory polyphenol.
Strontium: Bone-density marketing.
Cissus quadrangularis: Bone and joint recovery claims.
Eggshell membrane: Collagen and connective-tissue source.
Rosehip extract: Joint-comfort polyphenols.

Gut & digestive health

Probiotics (multi-strain): Live bacteria for gut flora.
Lactobacillus (various): Common probiotic genus.
Bifidobacterium (various): Common probiotic genus.
Saccharomyces boulardii: Probiotic yeast for diarrhoea.
Inulin (prebiotic): Soluble fibre feeding gut bacteria.
FOS (fructooligosaccharides): Prebiotic fibre.
Psyllium husk: Soluble fibre for regularity and cholesterol.
Digestive enzymes: Protease/amylase/lipase blends.
Betaine HCl: Stomach-acid support for digestion.
Ox bile / bile salts: Fat-digestion support.
Slippery elm: Soothing mucilage for gut lining.
Marshmallow root: Demulcent for digestive comfort.
Aloe vera (inner leaf): Soothing gut and skin claims.
Ginger: Anti-nausea and digestive aid.
Peppermint oil (enteric): IBS-symptom relief.

Sleep, stress & mood

Melatonin: Sleep-timing hormone.
L-Theanine: Calming amino acid from tea, pairs with caffeine.
GABA: Inhibitory neurotransmitter, relaxation marketing.
5-HTP: Serotonin precursor for mood and sleep.
Valerian root: Traditional sleep herb.
Lemon balm: Calming herb.
Passionflower: Anxiety and sleep herb.
Chamomile: Mild calming herb.
Magnolia bark: Stress and sleep claims (honokiol).
Apigenin: Chamomile-derived calming flavonoid.
Phosphatidylserine: Cortisol-blunting and memory claims.
Kava: Anxiolytic herb (liver caution).
CBD (cannabidiol): Non-intoxicating hemp compound, calm/pain claims.
Saffron extract: Mood-support spice.
Ashwagandha: Adaptogen for stress and sleep.

Nootropics & cognition

Bacopa monnieri: Traditional memory adaptogen.
Lion's mane: Mushroom marketed for nerve-growth factor.
Ginkgo biloba: Circulation and memory herb.
Panax ginseng: Energy and cognition adaptogen.
Citicoline (CDP-choline): Choline donor for focus.
Huperzine A: Acetylcholinesterase inhibitor for memory.
Rhodiola rosea: Anti-fatigue adaptogen.
Noopept: Synthetic nootropic peptide.
Vinpocetine: Cerebral blood-flow nootropic.
Piracetam: Original racetam nootropic (regulated in many regions).

Adaptogens & traditional herbs

Holy basil (tulsi): Stress and blood-sugar adaptogen.
Schisandra: Liver and endurance adaptogen.
Eleuthero (Siberian ginseng): Stamina adaptogen.
Maca: Energy and libido root.
Tribulus terrestris: Libido and (unproven) testosterone herb.
Fenugreek: Blood-sugar and testosterone-support herb.
Milk thistle (silymarin): Liver-protective herb.
Dandelion root: Liver and diuretic herb.
Stinging nettle: Prostate and allergy claims.
Astragalus: Immune and longevity herb.
Reishi mushroom: Immune and calm adaptogen.
Chaga mushroom: Antioxidant mushroom.
Turkey tail mushroom: Immune-support mushroom.
Shilajit: Mineral pitch, energy and testosterone claims.
Gynostemma (jiaogulan): Antioxidant adaptogen.
Tongkat ali (longjack): Testosterone and libido herb.
Cinnamon extract: Blood-sugar-support spice.
Berberine: Plant alkaloid for blood sugar and lipids.

Longevity & metabolic

NMN (nicotinamide mononucleotide): NAD+ precursor, longevity marketing.
NR (nicotinamide riboside): NAD+ precursor.
Resveratrol: Polyphenol, sirtuin-activation claims.
Pterostilbene: More-bioavailable resveratrol analogue.
Spermidine: Autophagy-inducing polyamine.
CoQ10 (ubiquinone): Mitochondrial antioxidant, statin pairing.
Ubiquinol: Reduced, better-absorbed CoQ10.
PQQ: Mitochondrial-biogenesis antioxidant.
Alpha-lipoic acid: Antioxidant and blood-sugar claims.
Ca-AKG (calcium alpha-ketoglutarate): Longevity-metabolism marketing.
Urolithin A: Mitophagy compound from pomegranate.
Ergothioneine: “Longevity vitamin” antioxidant amino acid.

Antioxidants, immune & general wellness

NAC (N-acetylcysteine): Glutathione precursor, lung and liver claims.
Glutathione (liposomal): Master antioxidant.
Quercetin: Anti-inflammatory flavonoid.
Fisetin: Senolytic flavonoid.
Sulforaphane (broccoli): Nrf2-activating antioxidant.
Astaxanthin: Potent carotenoid antioxidant.
Green tea extract (EGCG): Metabolism and antioxidant polyphenol.
Elderberry: Immune-support berry.
Spirulina: Nutrient-dense blue-green algae.
Colostrum: Immune and gut proteins from early milk.