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.