Evidence Levels
- A: Multiple strong human datasets with repeatable outcomes.
- B: Promising human evidence, but endpoint quality/consistency still evolving.
- C: Early or translational evidence; use exploratory caution.
Supplements Directory
Find the right supplement by evidence, safety, and use case.
Every entry maps to article coverage and clinical context. Use filters to quickly narrow to compounds that match your risk tolerance and target outcomes.
107 supplements indexed from current articles
How to Read Evidence and Risk
These labels are directional research signals, not medical advice. Use them to compare options faster, then validate decisions with a qualified clinician.
Risk Levels
- Low Risk: Generally well-tolerated in common protocols.
- Moderate Risk: Potential interactions or dose sensitivity; monitor use.
- Needs Monitoring: Physician-guided only; labs and clinical oversight expected.
Showing 107 of 107 supplements
Sleep and stress regulation
GradeBApigenin
Human data are limited and partly indirect (e.g., apigenin-rich chamomile preparations), suggesting modest sleep and anxiety support.
Dose
25-100 mg
Effect
Small-to-modest sleep and calmness support in selected users
Safety
Low Risk
Mentioned in 2 articles
- sleep
- stress
- recovery
Glucose and metabolic control
GradeBBerberine
Meta-analyses support improvements in glycemic and lipid markers, with outcomes influenced by dose, duration, and background therapy.
Dose
900-1500 mg (divided with meals)
Effect
Moderate fasting glucose, A1C, and triglyceride improvements in selected metabolic cohorts
Safety
Moderate Risk
Mentioned in 3 articles
- insulin resistance
- weight management
- metabolic syndrome
Mitochondrial energy support
GradeBCoQ10 (Ubiquinol)
Studies show CoQ10 can reduce fatigue in some groups and may support heart and metabolic markers, especially when baseline stress is higher.
Dose
100-300 mg
Effect
Modest-to-meaningful fatigue improvement with selective cardiometabolic support
Safety
Low Risk
Mentioned in 2 articles
- fatigue
- mitochondrial decline
- cardiovascular health
Healthy aging pathways
GradeBRapamycin
Early human trials and biomarker studies suggest pathway engagement, but long-term risk-benefit and optimal dosing schedules remain unresolved.
Dose
Not self-directed; protocol-dependent
Effect
Biomarker and functional signals in select cohorts; no broad longevity-endpoint confirmation
Safety
Needs Monitoring
Mentioned in 2 articles
- frailty
- inflammation
- metabolic health
Autophagy support
GradeBSpermidine
Randomized and controlled human trials suggest modest cognitive and cardiometabolic support, with meaningful heterogeneity across protocols.
Dose
1-2 mg spermidine equivalent
Effect
Modest cognitive and metabolic biomarker support
Safety
Low Risk
Mentioned in 2 articles
- cardiovascular
- cognition
- autophagy
Senolytic protocols
GradeCFisetin
Preclinical senolytic rationale is strong, while human evidence remains early-stage with limited definitive outcome data.
Dose
100-500 mg in cycling protocols
Effect
Translational signal with limited clinical outcome confirmation
Safety
Moderate Risk
Mentioned in 3 articles
- inflammation
- bone density
- cellular senescence
Cognitive support
GradeBLion's Mane
Small randomized trials suggest potential cognition and mood benefits, but sample sizes and extract standardization vary.
Dose
500-3000 mg extract
Effect
Small-to-moderate signal for memory and mood in short-duration trials
Safety
Low Risk
Mentioned in 2 articles
- focus
- working memory
- neuroplasticity
Brain magnesium levels and cognitive function
GradeBMagnesium L-Threonate
Magnesium L-threonate (Magtein) crosses the blood-brain barrier more effectively than other magnesium forms, increasing brain magnesium levels. Animal studies show improved synaptic plasticity. Human RCTs show modest cognitive improvements and anxiety reduction.
Dose
1.5-2 g (providing ~144 mg elemental magnesium)
Effect
Modest cognitive improvement and anxiety reduction in human trials; superior brain penetration vs other forms
Safety
Low Risk
Mentioned in 3 articles
- cognitive function
- brain magnesium
- anxiety
- synaptic plasticity
NAD+ precursor therapy
GradeBNMN
Human trials show NAD-pathway and insulin-sensitivity signals, while functional outcomes remain mixed and mostly short-term.
Dose
250-600 mg
Effect
Biomarker improvements with variable clinical outcome gains
Safety
Moderate Risk
Mentioned in 3 articles
- cellular energy
- cognitive decline
- metabolic resilience
NAD+ precursor therapy
GradeBNicotinamide Riboside (NR)
NR consistently raises NAD+ in humans, but downstream metabolic and performance outcomes vary by population and protocol.
Dose
250-1000 mg
Effect
Reliable NAD+ elevation with context-dependent functional effects
Safety
Low Risk
Mentioned in 2 articles
- cellular energy
- metabolic support
Legacy NAD+ precursor
GradeCNicotinamide
Nicotinamide can support NAD-related biochemistry, but clinical effects are context-dependent and may be less robust than newer precursors in some settings.
Dose
250-1000 mg
Effect
Reliable pathway support with mixed functional outcomes
Safety
Moderate Risk
Mentioned in 2 articles
- nad pathway
- metabolic support
Polyphenol signaling
GradeBResveratrol
Resveratrol may improve glucose and inflammation markers, but effects are usually modest and depend on dose and formulation quality.
Dose
150-500 mg (trans-resveratrol equivalent)
Effect
Small-to-modest cardiometabolic biomarker improvements
Safety
Low Risk
Mentioned in 3 articles
- vascular aging
- cognition
- inflammation
Senolytic adjunct
GradeCQuercetin
Evidence supports anti-inflammatory and blood-pressure effects in selected populations, while senolytic claims remain largely translational.
Dose
500-1000 mg
Effect
Modest inflammatory and vascular biomarker support; senolytic outcomes unproven
Safety
Low Risk
Mentioned in 3 articles
- senolytic protocols
- inflammation
- vascular support
Immune and cellular aging support
GradeAVitamin D3
Best evidence is for deficiency correction and bone-immune support; broad primary-prevention outcomes are mixed.
Dose
1000-4000 IU (25-100 mcg), adjusted by blood level
Effect
High for deficiency correction; mixed for broad primary-prevention endpoints
Safety
Low Risk
Mentioned in 3 articles
- immune resilience
- bone health
- longevity markers
Multi-target cognitive support
GradeBPolyphenol Stack
Multi-polyphenol interventions show potential cognition and vascular support, with effects dependent on composition, dose, and adherence.
Dose
Protocol-dependent stack, commonly 500-1500 mg total polyphenols
Effect
Modest cognition and endothelial-function support signal
Safety
Low Risk
Mentioned in 2 articles
- cognition
- vascular function
- metabolic support
Experimental mitochondrial signaling
GradeCSIRT3 Activators
Evidence remains largely preclinical and medicinal-chemistry focused, with no mature human efficacy data for routine supplementation.
Dose
No established consumer dose
Effect
Preclinical pathway signal only
Safety
Needs Monitoring
Mentioned in 2 articles
- neurodegeneration
- mitochondrial health
- experimental longevity
Insulin sensitivity and metabolic aging support
GradeAMetformin
Landmark and long-term follow-up trials show durable diabetes-prevention benefits, while longevity use remains clinician-guided.
Dose
500-2000 mg (often extended-release, individualized)
Effect
Meaningful glycemic and weight-related improvement in insulin-resistant populations
Safety
Needs Monitoring
Mentioned in 4 articles
- insulin resistance
- metabolic syndrome
- cardiovascular risk
- weight management
Bone-vascular calcium balance
GradeBVitamin K2 (MK-7)
MK-7 reliably improves vitamin K status biomarkers, while BMD and fracture endpoints remain mixed across trials.
Dose
90-200 mcg (MK-7)
Effect
Consistent biomarker improvement with variable hard-outcome signal
Safety
Low Risk
Mentioned in 3 articles
- bone health
- vascular aging
- vitamin d synergy
Sleep depth and relaxation support
GradeBMagnesium Glycinate
Sleep and stress benefits are most consistent in low-magnesium or higher-stress populations, while effect sizes vary in replete users.
Dose
200-400 mg elemental magnesium equivalent
Effect
Modest sleep quality and relaxation improvements
Safety
Low Risk
Mentioned in 4 articles
- sleep
- stress
- muscle tension
- recovery
Calm focus and stress buffering
GradeBL-Theanine
L-theanine can reduce perceived stress and anxiety in many users, with modest focus benefits depending on context.
Dose
100-400 mg
Effect
Modest stress/anxiety reduction with supportive focus effects
Safety
Low Risk
Mentioned in 3 articles
- focus
- stress
- anxiety
- sleep quality
Acetylcholine support for memory and attention
GradeBAlpha-GPC
Early human trials show potential cognitive-performance support, but study quality and endpoint consistency remain heterogeneous.
Dose
300-600 mg
Effect
Modest attention and processing-speed support in selected cohorts
Safety
Moderate Risk
Mentioned in 2 articles
- working memory
- focus
- cognitive performance
- brain fog
Strength, recovery, and neuroenergetic support
GradeACreatine Monohydrate
Strong randomized evidence supports strength and lean-mass gains, including older adults, with secondary support for functional performance.
Dose
3-5 g
Effect
Reliable lean-mass and strength improvements; modest broader functional support
Safety
Low Risk
Mentioned in 5 articles
- sarcopenia
- fatigue
- exercise performance
- cognitive resilience
Cardiometabolic and cellular stress support
GradeBTaurine
Trials and meta-analyses show taurine can improve selected blood-pressure, lipid, and inflammation markers, with benefits varying by baseline risk.
Dose
1-3 g
Effect
Modest-to-meaningful biomarker improvements in metabolic and vascular contexts
Safety
Low Risk
Mentioned in 2 articles
- cardiovascular
- metabolic support
- exercise recovery
- mitochondrial health
Inflammation and joint-metabolic support
GradeBCurcumin
Curcumin can reduce pain and inflammation markers in some trials, but results depend on formulation quality and absorption.
Dose
500-1500 mg standardized extract
Effect
Modest reductions in inflammatory markers and joint discomfort
Safety
Low Risk
Mentioned in 3 articles
- inflammation
- joint stiffness
- metabolic support
- vascular aging
Polyphenol-driven metabolic and vascular support
GradeBGreen Tea Extract (EGCG)
Meta-analyses suggest modest weight and blood-pressure support, with effect sizes dependent on dose, baseline risk, and adherence.
Dose
200-500 mg EGCG-equivalent
Effect
Small-to-modest cardiometabolic support
Safety
Moderate Risk
Mentioned in 2 articles
- metabolic syndrome
- vascular function
- oxidative stress
- weight management
Nrf2 activation and detoxification pathways
GradeBSulforaphane
Controlled trials suggest anti-inflammatory and oxidative-stress pathway effects, though many studies remain short and indication-specific.
Dose
20-60 mg active sulforaphane equivalent
Effect
Modest pathway-level and symptom-level support
Safety
Low Risk
Mentioned in 2 articles
- inflammation
- oxidative stress
- detox pathways
- neuroprotection
Glutathione restoration and oxidative stress support
GradeBN-Acetylcysteine (NAC)
Evidence supports oxidative-stress and inflammatory-pathway modulation, with strongest use in targeted clinical contexts.
Dose
600-1800 mg
Effect
Modest-to-meaningful support for oxidative and inflammatory biomarkers
Safety
Low Risk
Mentioned in 3 articles
- oxidative stress
- respiratory health
- liver support
- recovery
Sleep quality and metabolic recovery support
GradeBGlycine
Small human trials suggest glycine may improve subjective sleep quality and next-day fatigue, with low-to-moderate certainty.
Dose
3-5 g
Effect
Small sleep-quality and next-day recovery support
Safety
Low Risk
Mentioned in 2 articles
- sleep
- recovery
- metabolic resilience
- stress regulation
Mitochondrial energy transport and cognitive vitality
GradeBAcetyl-L-Carnitine (ALCAR)
Meta-analytic and controlled data suggest modest benefits for fatigue and selected cognitive outcomes, with variability by population and dose.
Dose
500-2000 mg
Effect
Modest fatigue and cognitive-support signal in selected cohorts
Safety
Moderate Risk
Mentioned in 2 articles
- mitochondrial fatigue
- cognitive performance
- energy metabolism
- exercise intolerance
Mitochondrial biogenesis support
GradeCPQQ (Pyrroloquinoline Quinone)
Early human studies suggest support for fatigue and mitochondrial-related endpoints, but larger confirmatory trials are still needed.
Dose
10-20 mg
Effect
Modest fatigue and mitochondrial-support signal
Safety
Moderate Risk
Mentioned in 2 articles
- mitochondrial health
- fatigue
- oxidative stress
- energy resilience
Lipid-soluble antioxidant and endurance recovery support
GradeBAstaxanthin
Human evidence suggests antioxidant and inflammatory biomarker improvements, with mixed functional outcomes across studies.
Dose
4-12 mg
Effect
Small-to-modest oxidative and inflammatory biomarker support
Safety
Low Risk
Mentioned in 2 articles
- oxidative stress
- cardiometabolic support
- exercise recovery
- skin and eye aging
Glucose metabolism and redox support
GradeBAlpha-Lipoic Acid (ALA)
Alpha-lipoic acid may improve insulin sensitivity and glycemic markers, with larger effects in people with higher baseline metabolic risk.
Dose
300-600 mg
Effect
Modest glucose-control and oxidative-stress support
Safety
Moderate Risk
Mentioned in 2 articles
- insulin resistance
- neurometabolic support
- oxidative stress
- mitochondrial health
Attention and memory support
GradeBCiticoline (CDP-Choline)
Human data suggest potential support for attention and selected cognitive tasks, with variability by population and protocol.
Dose
250-500 mg
Effect
Modest attention and memory-task support in selected groups
Safety
Low Risk
Mentioned in 2 articles
- focus
- memory
- brain fog
- cognitive endurance
Memory consolidation and stress adaptation
GradeBBacopa Monnieri
Meta-analyses and controlled trials support modest memory and attention benefits after sustained use.
Dose
300-450 mg standardized extract
Effect
Modest memory and attention improvements over multi-week use
Safety
Low Risk
Mentioned in 2 articles
- memory
- stress
- attention
- cognitive aging
Stress reduction and sleep quality support
GradeBAshwagandha
Meta-analyses of randomized trials show reductions in stress and anxiety scores, with mostly mild adverse effects.
Dose
300-600 mg standardized root extract
Effect
Small-to-moderate improvement in stress/anxiety scales, with some sleep benefit
Safety
Moderate Risk
Mentioned in 4 articles
- stress
- anxiety
- sleep quality
- recovery
Stress adaptation and fatigue resistance
GradeBRhodiola Rosea
Rhodiola may help fatigue and endurance in some users, but trial quality and effect size are mixed.
Dose
200-400 mg standardized extract
Effect
Modest fatigue/endurance support with heterogeneous certainty
Safety
Low Risk
Mentioned in 2 articles
- fatigue
- stress
- work capacity
- mental endurance
Circadian alignment and sleep-onset support
GradeAMelatonin
Meta-analyses support modest sleep-onset latency reduction and circadian realignment benefits, with outcomes sensitive to dose and timing.
Dose
0.3-3 mg
Effect
Reliable sleep-onset benefit with modest total-sleep-time gains
Safety
Moderate Risk
Mentioned in 4 articles
- sleep latency
- circadian disruption
- jet lag
- recovery
Mitophagy and muscle-endurance support
GradeBUrolithin A
Randomized studies show mitochondrial and muscle-function biomarker improvements, with mixed but promising functional outcomes.
Dose
500-1000 mg
Effect
Modest mitochondrial and endurance-support signal
Safety
Low Risk
Mentioned in 2 articles
- mitochondrial fatigue
- muscle endurance
- healthy aging
- recovery
Post-meal glucose control and metabolic risk reduction
GradeAAcarbose
Landmark prevention and follow-up studies support reduced diabetes progression risk alongside reliable post-meal glucose control.
Dose
25-100 mg with carbohydrate-containing meals
Effect
Reliable postprandial glucose reduction with meaningful diabetes-progression risk reduction in prediabetes
Safety
Needs Monitoring
Mentioned in 2 articles
- prediabetes
- postprandial glucose spikes
- metabolic syndrome
Methylation and homocysteine support
GradeBTrimethylglycine (TMG)
TMG reliably lowers homocysteine; the clinical payoff depends on baseline risk profile and overall B-vitamin status.
Dose
500-3000 mg
Effect
Reliable homocysteine reduction with context-dependent downstream benefit
Safety
Low Risk
Mentioned in 3 articles
- homocysteine
- cardiovascular risk
- methylation support
- energy metabolism
Joint comfort and cartilage support
GradeBGlucosamine Sulfate
Long-term trial and meta-analytic evidence suggest modest symptom relief in osteoarthritis, with heterogeneity across formulations.
Dose
1500 mg
Effect
Modest pain and function improvement in selected OA populations
Safety
Low Risk
Mentioned in 2 articles
- joint stiffness
- mobility
- functional movement
- exercise longevity
Tendon, skin, and connective tissue support
GradeBCollagen Peptides
Recent meta-analyses show possible skin and connective tissue benefit, but certainty drops in higher-quality independently funded trials.
Dose
5-15 g
Effect
Small-to-modest skin and connective tissue signal with moderate-to-low certainty
Safety
Low Risk
Mentioned in 4 articles
- joint support
- skin aging
- recovery
- mobility
Nitric oxide and vascular performance support
GradeBBeetroot Nitrate
Nitrate supplementation shows consistent blood-pressure and exercise-efficiency support in many adults, especially with protocolized dosing.
Dose
300-800 mg nitrate equivalent
Effect
Modest blood-pressure and endurance-performance benefit
Safety
Low Risk
Mentioned in 4 articles
- blood pressure
- vascular function
- exercise tolerance
- endothelial health
Microbiome support and digestive symptom reduction
GradeBProbiotic (Multi-Strain)
Some multi-strain and strain-specific protocols improve IBS-like GI symptoms, but results are heterogeneous across trials.
Dose
10-50 billion CFU (strain-dependent)
Effect
Modest symptom reduction in selected GI populations
Safety
Low Risk
Mentioned in 4 articles
- gut microbiome
- digestive comfort
- immune support
- inflammation
Fiber-driven glycemic and lipid support
GradeAPsyllium Husk
Meta-analytic evidence supports LDL reduction and bowel benefits, with additional signal for glycemic improvement in selected populations.
Dose
5-15 g
Effect
Reliable bowel and lipid improvements; modest glycemic support
Safety
Low Risk
Mentioned in 4 articles
- constipation
- lipid support
- glucose spikes
- gut health
Neurologic function and methylation support
GradeAVitamin B12
Strong evidence supports correcting deficiency and preventing neurologic and blood-related complications when levels are low.
Dose
250-2000 mcg (route and dose individualized)
Effect
High efficacy in deficiency correction
Safety
Low Risk
Mentioned in 4 articles
- neurologic support
- fatigue
- homocysteine
- deficiency correction
Retinal and visual-processing support
GradeBLutein + Zeaxanthin
Randomized evidence supports improved macular pigment and selected visual-function outcomes with sustained intake.
Dose
10-20 mg lutein + 2-4 mg zeaxanthin
Effect
Modest visual-function and retinal-support benefit with long-term use
Safety
Low Risk
Mentioned in 3 articles
- visual aging
- retinal support
- screen strain
- cognitive visual processing
Immune and enzymatic systems support
GradeAZinc
High-confidence evidence supports deficiency correction; supplementation can improve selected immune and inflammatory biomarkers in adults.
Dose
10-30 mg elemental zinc
Effect
High impact in deficiency states; modest biomarker improvements otherwise
Safety
Moderate Risk
Mentioned in 3 articles
- immune resilience
- deficiency correction
- wound recovery
- enzymatic function
Antioxidant enzyme and thyroid support
GradeBSelenium
Selenium clearly helps when intake is low; outside deficiency, benefits are smaller and most consistent in selected thyroid-autoimmunity profiles.
Dose
50-200 mcg
Effect
High in deficiency correction; modest biomarker improvement in selected thyroid contexts
Safety
Moderate Risk
Mentioned in 4 articles
- thyroid support
- oxidative stress
- immune support
- deficiency correction
Muscle protein synthesis and functional recovery
GradeAWhey Protein Isolate
Recent meta-analyses show whey is most effective when paired with resistance training, with strongest gains in lower-body strength and appendicular muscle metrics.
Dose
20-40 g per serving
Effect
Small-to-moderate strength and lean-mass support, highest when combined with training
Safety
Low Risk
Mentioned in 4 articles
- sarcopenia
- protein intake deficit
- frailty
- recovery
Anabolic signaling and muscle retention
GradeAEssential Amino Acids (EAA)
EAA blends can support strength and function in sarcopenia-oriented programs, particularly when combined with resistance exercise; effects vary by baseline protein intake.
Dose
8-15 g EAA blend
Effect
Modest muscle-function support, stronger when paired with training
Safety
Low Risk
Mentioned in 3 articles
- sarcopenia
- muscle preservation
- recovery
- protein intake deficit
Muscle preservation under stress and aging
GradeBHMB (Beta-Hydroxy Beta-Methylbutyrate)
Evidence supports preservation of lean mass and selected functional outcomes, especially when paired with resistance training.
Dose
3 g
Effect
Modest lean-mass and functional-support benefit
Safety
Low Risk
Mentioned in 2 articles
- frailty
- sarcopenia
- recovery
- muscle loss
Nitric oxide support and exercise tolerance
GradeBCitrulline Malate
Trials suggest modest support for exercise performance and blood-flow-related outcomes, with heterogeneity by training status and dose.
Dose
3-8 g citrulline equivalent
Effect
Small-to-modest endurance and fatigue-support signal
Safety
Low Risk
Mentioned in 3 articles
- endothelial function
- exercise tolerance
- fatigue
- cardiorespiratory fitness
Muscle buffering capacity and fatigue resistance
GradeBBeta-Alanine
Strongest evidence is for high-intensity exercise capacity improvement through increased carnosine buffering; effects vary by event duration.
Dose
2-6 g
Effect
Modest high-intensity performance benefit
Safety
Low Risk
Mentioned in 3 articles
- fatigue resistance
- exercise tolerance
- muscle performance
- conditioning
Joint comfort and inflammatory pathway support
GradeBBoswellia Serrata
Controlled trials and meta-analysis show modest pain and function benefits in osteoarthritis-related symptom profiles.
Dose
100-300 mg standardized extract
Effect
Modest joint-pain and function support
Safety
Low Risk
Mentioned in 4 articles
- joint stiffness
- mobility
- inflammation
- functional movement
Digestive comfort and anti-inflammatory support
GradeBGinger Extract
Meta-analytic evidence supports modest anti-inflammatory and pain-related benefits, with best effects in protocolized dosing windows.
Dose
500-1500 mg extract
Effect
Modest inflammatory-marker and symptom support
Safety
Low Risk
Mentioned in 4 articles
- digestive discomfort
- inflammation
- joint stiffness
- metabolic support
Vascular support and blood-pressure modulation
GradeBAged Garlic Extract
Randomized evidence supports blood-pressure and arterial-stiffness improvements, especially in hypertensive or higher-risk groups.
Dose
600-1200 mg
Effect
Modest blood-pressure and vascular-function support
Safety
Low Risk
Mentioned in 3 articles
- hypertension
- cardiovascular risk
- endothelial function
- inflammation
Vascular-cognitive support
GradeBCocoa Flavanols
Trials and meta-analyses support endothelial and blood-pressure benefits, with effects linked to flavanol dose and intake consistency.
Dose
400-800 mg cocoa flavanols
Effect
Modest endothelial-function and blood-pressure benefit
Safety
Low Risk
Mentioned in 3 articles
- endothelial function
- cognitive resilience
- blood flow
- oxidative stress
Cardiometabolic polyphenol support
GradeBOlive Leaf Extract
Randomized evidence suggests modest blood-pressure and cardiometabolic marker benefits in selected populations.
Dose
500-1000 mg standardized extract
Effect
Small-to-modest vascular and metabolic support
Safety
Low Risk
Mentioned in 3 articles
- blood pressure
- metabolic syndrome
- oxidative stress
- vascular aging
Liver enzyme and oxidative-stress support
GradeBMilk Thistle (Silymarin)
Silymarin can improve liver enzymes in some groups, but effects vary by liver condition and baseline disease severity.
Dose
140-420 mg standardized silymarin
Effect
Modest liver-enzyme support in selected hepatic-risk contexts
Safety
Low Risk
Mentioned in 3 articles
- liver support
- oxidative stress
- metabolic health
- detox pathways
Microbiome fermentation and metabolic support
GradeBInulin (Prebiotic Fiber)
Inulin can improve stool regularity, microbiome balance, and selected metabolic markers, but dose increases should be gradual to limit GI side effects.
Dose
3-10 g
Effect
Modest gut and metabolic-support benefits
Safety
Low Risk
Mentioned in 4 articles
- gut microbiome
- constipation
- glucose support
- digestive resilience
Acid-base and kidney stone risk support
GradeAPotassium Citrate
Established clinical use for urinary citrate support and stone-risk reduction in selected settings.
Dose
10-30 mEq (individualized)
Effect
Meaningful reduction in kidney stone recurrence risk in indicated populations
Safety
Needs Monitoring
Mentioned in 3 articles
- kidney stone risk
- electrolyte balance
- renal support
- hydration protocols
Stress reactivity and cognitive support
GradeBPhosphatidylserine
Small human trials suggest potential cognition and stress-response benefits, but evidence remains mixed across protocols.
Dose
100-300 mg
Effect
Modest cognition and stress-response support signal
Safety
Low Risk
Mentioned in 3 articles
- cognitive fatigue
- stress load
- attention
- memory support
Insulin signaling and glycemic support
GradeBChromium Picolinate
Evidence suggests modest glycemic support in selected insulin-resistant populations, with variable effect size across trials.
Dose
200-1000 mcg
Effect
Small-to-modest glucose and insulin-marker support
Safety
Low Risk
Mentioned in 2 articles
- insulin resistance
- postprandial glucose
- metabolic syndrome
- appetite regulation
Insulin sensitivity and endocrine-metabolic support
GradeBMyo-Inositol
Best evidence is in insulin-resistant and PCOS-like profiles, where myo-inositol can improve insulin markers and selected hormone-related outcomes.
Dose
2-4 g
Effect
Modest glucose and hormonal-metabolic support
Safety
Low Risk
Mentioned in 3 articles
- insulin resistance
- metabolic flexibility
- hormonal support
- glucose control
Cellular metabolism and healthy aging pathways
GradeCCalcium Alpha-Ketoglutarate (Ca-AKG)
Human evidence is still early and exploratory, with stronger support currently from mechanistic and preclinical aging models.
Dose
1-3 g
Effect
Early translational signal; clinical effect size uncertain
Safety
Moderate Risk
Mentioned in 2 articles
- healthy aging
- metabolic resilience
- mitochondrial support
- frailty risk
Anti-glycation and oxidative-stress support
GradeBL-Carnosine
Emerging clinical and metabolic data suggest potential support for glycemic and stress-related markers, with moderate heterogeneity.
Dose
500-2000 mg
Effect
Modest metabolic and oxidative-support signal
Safety
Low Risk
Mentioned in 3 articles
- glycation
- metabolic aging
- oxidative stress
- vascular support
Cellular stress response and hepatobiliary support
GradeCTauroursodeoxycholic Acid (TUDCA)
Early human and translational evidence supports hepatometabolic and stress-response pathway effects, but broad long-term outcomes remain uncertain.
Dose
250-1000 mg
Effect
Modest hepatometabolic and cellular-stress support signal
Safety
Needs Monitoring
Mentioned in 2 articles
- liver support
- cellular stress
- metabolic dysfunction
- biliary support
Antioxidant and immune support
GradeAVitamin C
Evidence is strongest for deficiency correction; in replete adults, routine supplementation has little effect on incidence but may modestly reduce cold duration and severity.
Dose
250-1000 mg
Effect
High in deficiency correction; modest reduction in respiratory-illness duration in selected settings
Safety
Low Risk
Mentioned in 3 articles
- immune resilience
- oxidative stress
- deficiency correction
- recovery support
Epigenetic aging and metabolic support
GradeBAlpha-Ketoglutarate
AKG is a key TCA cycle intermediate with preliminary human data suggesting reduction in biological age markers. Calcium AKG showed promise in one RCT but larger trials are needed.
Dose
1000-3000 mg
Effect
Modest reduction in epigenetic age markers in early human trials; metabolic effects well established in cell models
Safety
Low Risk
Mentioned in 2 articles
- biological aging
- metabolic function
- epigenetic age
Nitric oxide precursor and vascular health
GradeBL-Arginine
Arginine is the primary dietary precursor to nitric oxide, supporting endothelial function. RCTs show modest blood pressure reduction; citrulline may be more effective due to better bioavailability.
Dose
3-6 g
Effect
Modest reductions in blood pressure and endothelial markers; smaller effect than citrulline at equivalent intake
Safety
Low Risk
Mentioned in 2 articles
- cardiovascular health
- blood pressure
- exercise performance
- nitric oxide
Immune function and telomere support
GradeCAstragalus
Astragalus root (Astragalus membranaceus) has a long history in traditional medicine. Cycloastragenol, a saponin derived from it, has been proposed to activate telomerase, but human evidence is limited and industry-funded.
Dose
500-1500 mg (standardized extract)
Effect
Immunomodulatory effects in some clinical contexts; telomere effects are preliminary and not independently replicated at scale
Safety
Low Risk
Mentioned in 2 articles
- immune function
- telomere biology
- adaptogen
Bone density and musculoskeletal health
GradeACalcium
Calcium is essential for bone mineral density. Supplementation reduces fracture risk in populations with inadequate dietary intake, particularly postmenopausal women. Routine supplementation in food-replete individuals is less clearly beneficial and may carry cardiovascular risk.
Dose
500-1000 mg supplemental (total target 1000-1200 mg from all sources)
Effect
Meaningful fracture risk reduction in deficient populations; risk-benefit less clear in replete adults
Safety
Moderate Risk
Mentioned in 2 articles
- bone density
- fracture risk
- osteoporosis
- musculoskeletal
Anti-glycation and cellular protection
GradeBCarnosine
Carnosine is a dipeptide with antioxidant and anti-glycation properties. Human trials show modest effects on glucose control, AGE formation, and kidney function in diabetic populations. Longevity data is preliminary.
Dose
1000-2000 mg
Effect
Modest reduction in glycation markers and oxidative stress; stronger data in metabolic disease contexts
Safety
Low Risk
Mentioned in 2 articles
- glycation
- metabolic health
- kidney function
- neuroprotection
Insulin sensitivity and glucose metabolism
GradeBChromium
Chromium picolinate is the best-studied form. Meta-analyses in type 2 diabetes show modest improvements in fasting glucose and HbA1c. Effects in non-diabetic populations are small and inconsistent.
Dose
200-1000 mcg
Effect
Modest glucose-lowering in diabetic range; minimal effect in metabolically healthy adults
Safety
Low Risk
Mentioned in 1 article
- insulin resistance
- glucose control
- metabolic health
Nitric oxide production and exercise performance
GradeBL-Citrulline
Citrulline is more effective than arginine at raising plasma arginine and nitric oxide. RCTs show improvements in exercise performance, blood pressure, and endothelial function. Most studied as citrulline malate in exercise contexts.
Dose
6-8 g (as citrulline malate 2:1); 3-4 g as pure citrulline
Effect
Meaningful improvement in exercise endurance and modest blood pressure reduction in 8-12 week trials
Safety
Low Risk
Mentioned in 2 articles
- exercise performance
- blood pressure
- cardiovascular health
- nitric oxide
Antioxidant enzyme support and iron metabolism
GradeBCopper
Copper is an essential trace mineral required for superoxide dismutase function, iron metabolism, and connective tissue formation. Deficiency is uncommon but clinically significant; supplementation in replete individuals is not indicated.
Dose
1-2 mg (as part of multimicronutrient or to counterbalance zinc)
Effect
Deficiency correction: significant; routine supplementation in replete individuals: minimal to none
Safety
Moderate Risk
Mentioned in 2 articles
- antioxidant enzymes
- iron metabolism
- connective tissue
- trace mineral
Muscle strength, power, and cognitive function
GradeACreatine
Creatine monohydrate is one of the most extensively studied sports supplements. Strong evidence for muscle strength, power, and lean mass gains. Emerging evidence for cognitive benefits, especially in sleep-deprived or older adults.
Dose
3-5 g
Effect
Large effect on acute power output; moderate effect on strength and lean mass with training; small to moderate cognitive effect
Safety
Low Risk
Mentioned in 3 articles
- muscle strength
- sarcopenia
- cognitive function
- exercise performance
Senolytic therapy (senescent cell clearance)
GradeCDasatinib
Dasatinib (a BCR-ABL inhibitor) combined with quercetin is being investigated as a senolytic regimen in early-phase human trials. Mayo Clinic studies show reduction in senescent cell burden. Still experimental outside oncology.
Dose
100 mg (dasatinib) + 1000 mg (quercetin), intermittent
Effect
Meaningful reduction in senescent cell markers in early trials; clinical outcomes not yet established
Safety
Needs Monitoring
Mentioned in 2 articles
- cellular senescence
- senolytics
- longevity
- aging biology
Adaptogen for stress and fatigue
GradeCEleuthero (Siberian Ginseng)
Eleuthero (Eleutherococcus senticosus) is an adaptogen with evidence in animal and some human studies for stress resilience and fatigue reduction. Evidence quality is lower than for rhodiola or ashwagandha.
Dose
400-800 mg (standardized extract)
Effect
Modest improvements in fatigue and stress indices in small trials; effect sizes generally below rhodiola
Safety
Low Risk
Mentioned in 2 articles
- adaptogen
- stress
- fatigue
- immune function
Methylation, homocysteine reduction, and DNA repair
GradeAFolate (Vitamin B9)
Folate is essential for one-carbon metabolism, DNA methylation, and homocysteine clearance. Deficiency is strongly associated with elevated homocysteine and cardiovascular risk. MTHFR variants affect conversion efficiency of folic acid to active methylfolate.
Dose
400-800 mcg (as methylfolate preferred)
Effect
Large in deficiency; meaningful homocysteine reduction in hyperhomocysteinemia; modest in replete individuals
Safety
Low Risk
Mentioned in 2 articles
- methylation
- homocysteine
- cardiovascular risk
- DNA repair
Joint health and cartilage support
GradeBGlucosamine
Glucosamine sulfate has the strongest evidence for knee osteoarthritis symptom reduction. The GAIT trial showed modest benefit; the MOVES trial showed equivalence to celecoxib in some subgroups. Structural modification effects remain debated.
Dose
1500 mg (sulfate form)
Effect
Modest pain and function improvement in knee osteoarthritis; effect size smaller than NSAIDs but with better safety profile
Safety
Low Risk
Mentioned in 2 articles
- osteoarthritis
- joint health
- cartilage
- inflammation
Master antioxidant and detoxification
GradeBGlutathione
Glutathione is the primary endogenous antioxidant. Direct supplementation has poor oral bioavailability in standard form; liposomal and S-acetyl-glutathione forms show better absorption. NAC is often more cost-effective as a glutathione precursor.
Dose
250-500 mg (liposomal or S-acetyl form)
Effect
Meaningful oxidative stress reduction with bioavailable forms; modest compared to NAC in most contexts
Safety
Low Risk
Mentioned in 2 articles
- antioxidant
- detoxification
- oxidative stress
- immune function
Prebiotic fiber and gut microbiome support
GradeBInulin
Inulin is a soluble prebiotic fiber that selectively feeds beneficial gut bacteria (Bifidobacterium, Lactobacillus). RCTs show improvements in gut transit, microbiome diversity, and modest metabolic effects.
Dose
5-10 g
Effect
Meaningful improvement in gut microbiome diversity and transit; modest metabolic effects
Safety
Low Risk
Mentioned in 2 articles
- gut microbiome
- prebiotic fiber
- constipation
- metabolic health
Anemia prevention and oxygen transport
GradeAIron
Iron is essential for hemoglobin and myoglobin function. Supplementation is clearly effective in iron-deficiency anemia. Supplementation without confirmed deficiency is not recommended and may be harmful.
Dose
15-200 mg elemental iron (depending on deficiency severity)
Effect
Large in deficiency states; no benefit in iron-replete individuals
Safety
Moderate Risk
Mentioned in 3 articles
- anemia
- fatigue
- oxygen transport
- deficiency correction
Gut microbiome and immune support
GradeBLactobacillus acidophilus
L. acidophilus is one of the most studied probiotic strains, with evidence for improving GI symptoms, lactose tolerance, and immune parameters. Effect sizes are modest and strain-specific.
Dose
1-10 billion CFU
Effect
Modest improvement in GI symptoms and immune markers; highly strain-dependent
Safety
Low Risk
Mentioned in 2 articles
- gut microbiome
- probiotic
- immune function
- GI health
Muscle protein synthesis trigger
GradeALeucine
Leucine is the primary branched-chain amino acid that triggers mTORC1-dependent muscle protein synthesis. The leucine threshold (minimum dose to trigger MPS) is critical for aging muscle, which requires higher doses than younger individuals.
Dose
2-3 g per meal (as part of protein intake)
Effect
Large at threshold doses for MPS; foundational for muscle preservation in aging
Safety
Low Risk
Mentioned in 2 articles
- muscle protein synthesis
- sarcopenia
- aging muscle
- exercise recovery
Nerve growth factor and cognitive support
GradeBLion's Mane Mushroom
Hericium erinaceus (lion's mane) stimulates NGF synthesis in vitro and in animal models. Human RCTs (primarily in Japan) show modest cognitive improvement in older adults with mild cognitive impairment. Evidence is growing but remains limited to small trials.
Dose
500-3000 mg (fruiting body extract)
Effect
Modest cognitive improvement in MCI populations; NGF pathway effects well established preclinically
Safety
Low Risk
Mentioned in 2 articles
- cognitive function
- neuroprotection
- NGF
- neurogenesis
Macular protection and eye health
GradeALutein
Lutein is the primary carotenoid in the macular pigment. AREDS2 data supports lutein + zeaxanthin supplementation for reducing AMD progression. Effects are strongest in those with low dietary intake.
Dose
10 mg
Effect
Meaningful reduction in AMD progression in high-risk individuals; moderate macular pigment density improvement
Safety
Low Risk
Mentioned in 2 articles
- eye health
- macular degeneration
- antioxidant
- vision
Energy metabolism, muscle, and sleep
GradeAMagnesium
Magnesium is involved in 300+ enzymatic reactions. Deficiency is common (estimated 40-60% of adults suboptimal). Supplementation improves sleep quality, reduces blood pressure, and supports glucose metabolism. Form significantly affects bioavailability.
Dose
200-400 mg elemental magnesium
Effect
Meaningful improvement in sleep and metabolic markers in low-intake individuals; modest blood pressure reduction
Safety
Low Risk
Mentioned in 3 articles
- sleep quality
- blood pressure
- glucose metabolism
- muscle function
NAD+ precursor and lipid metabolism
GradeANiacin (Vitamin B3)
Niacin is a direct NAD+ precursor and has decades of evidence for raising HDL and lowering triglycerides. AIM-HIGH and HPS2-THRIVE trials showed cardiovascular benefit over statins was not additive. NAD+ elevation is dose-dependent.
Dose
50-500 mg for NAD+ support; 1000-2000 mg for lipids (medical use)
Effect
Large lipid effects; moderate NAD+ elevation; cardiovascular clinical benefit disputed in statin-treated populations
Safety
Moderate Risk
Mentioned in 2 articles
- NAD+ biology
- lipid management
- cardiovascular health
- flush
NAD+ restoration and cellular energy
GradeBNicotinamide Riboside
NR (nicotinamide riboside) robustly raises blood NAD+ in human trials. Downstream benefits (energy, muscle, cognition) are more modest and inconsistent across trials. Mechanism is established; clinical translation is still being characterized.
Dose
300-1000 mg
Effect
Significant NAD+ elevation (40-60% in blood); clinical outcomes more modest and variable
Safety
Low Risk
Mentioned in 2 articles
- NAD+ biology
- energy metabolism
- mitochondrial function
- aging
Inflammation resolution and cardiovascular health
GradeAOmega-3 Fatty Acids
EPA and DHA omega-3 fatty acids have robust evidence for triglyceride reduction, cardiovascular risk in high-risk populations (REDUCE-IT), anti-inflammatory effects, and brain support. VITAL trial showed modest benefit in non-high-risk populations.
Dose
1-4 g EPA+DHA
Effect
Large triglyceride reduction; moderate cardiovascular risk reduction in high-risk individuals; modest anti-inflammatory effect
Safety
Low Risk
Mentioned in 5 articles
- cardiovascular health
- inflammation
- brain health
- triglycerides
Cell membrane integrity and liver health
GradeBPhosphatidylcholine
Phosphatidylcholine is the primary phospholipid in cell membranes and a choline source. RCTs support its use in non-alcoholic fatty liver disease and liver enzyme normalization. Also serves as a choline source for acetylcholine synthesis.
Dose
1000-3000 mg
Effect
Meaningful liver enzyme reduction in NAFLD; moderate cognitive choline support
Safety
Low Risk
Mentioned in 2 articles
- liver health
- cell membrane
- choline
- cognitive function
LDL cholesterol reduction
GradeAPlant Sterols (Phytosterols)
Plant sterols and stanols reduce LDL cholesterol by blocking intestinal cholesterol absorption. Meta-analyses show consistent 7-10% LDL reduction at 2 g/day. FDA permits a health claim for this effect.
Dose
2 g (as sterols or stanols)
Effect
Moderate, consistent LDL reduction of 7-10%; additive to statin therapy
Safety
Low Risk
Mentioned in 2 articles
- LDL cholesterol
- cardiovascular risk
- lipid management
Blood pressure and electrolyte balance
GradeAPotassium
Potassium has strong evidence for blood pressure reduction, particularly in the context of a high-sodium diet. The DASH diet's blood pressure effects are partly attributed to high potassium intake. Supplementation reduces BP by 3-5 mmHg in hypertensive individuals.
Dose
Up to 99 mg per supplement (OTC limit); dietary target is 3500-4700 mg/day
Effect
Moderate, consistent blood pressure reduction; larger effect in sodium-high diets
Safety
Moderate Risk
Mentioned in 2 articles
- blood pressure
- cardiovascular health
- electrolyte balance
Cholesterol reduction and gut health
GradeAPsyllium Fiber
Psyllium husk is a soluble fiber with FDA-approved health claims for heart disease risk reduction via LDL cholesterol lowering. Meta-analyses confirm 5-7% LDL reduction. Also improves glycemic control and gut transit.
Dose
7-10 g (about 1 tablespoon)
Effect
Moderate LDL reduction (5-7%); meaningful improvement in glycemic control and bowel regularity
Safety
Low Risk
Mentioned in 2 articles
- LDL cholesterol
- gut health
- glycemic control
- constipation
SIRT1 activation and metabolic support
GradeCPterostilbene
Pterostilbene is a dimethyl ether analog of resveratrol with greater bioavailability and longer half-life. Preclinical data is promising for SIRT1 activation, metabolic effects, and neuroprotection. Human trial data is very limited.
Dose
50-150 mg
Effect
Promising preclinical data; human evidence is sparse and cannot confirm clinical benefit
Safety
Low Risk
Mentioned in 2 articles
- SIRT1 pathway
- metabolic health
- antioxidant
- neuroprotection
Liver protection and enzyme normalization
GradeBSilymarin (Milk Thistle)
Silymarin (the active complex of milk thistle) has the strongest evidence among herbal liver protectants. Multiple RCTs show meaningful reduction in liver enzymes (ALT, AST) in NAFLD and alcoholic liver disease. Hepatoprotective mechanisms are well-characterized.
Dose
420-600 mg (standardized to 70-80% silymarin)
Effect
Moderate to meaningful liver enzyme reduction in liver disease populations; hepatoprotective effect consistent across trials
Safety
Low Risk
Mentioned in 2 articles
- liver health
- NAFLD
- liver enzymes
- hepatoprotection
Mood support and mild antidepressant effects
GradeBSaffron
Multiple small RCTs show saffron extract comparable to low-dose antidepressants for mild-to-moderate depression. Active constituents crocin and safranal modulate serotonin reuptake and BDNF signaling. Evidence base is promising but trials are mostly small and short.
Dose
30 mg standardized extract (15 mg twice daily)
Effect
Modest to moderate antidepressant effect in mild-to-moderate depression; comparable to low-dose SSRIs in some trials
Safety
Low Risk
Mentioned in 1 article
- mood
- depression
- anxiety
- sleep
Uric acid reduction and post-exercise recovery
GradeBTart Cherry Extract
Tart cherry (Montmorency variety) contains anthocyanins and polyphenols that inhibit xanthine oxidase and reduce uric acid. RCTs show gout flare reduction and modest uric acid lowering. Also studied for sleep quality (melatonin content) and exercise-induced muscle damage.
Dose
480-960 mg extract (equivalent to 8-16 oz tart cherry juice)
Effect
Modest uric acid reduction; meaningful gout flare frequency reduction in observational and RCT data; modest sleep improvement
Safety
Low Risk
Mentioned in 1 article
- gout
- uric acid
- joint health
- sleep
Methylation, homocysteine reduction, and neurological support
GradeBB Vitamins
The B vitamin complex (particularly B6, B9/folate, B12) supports one-carbon metabolism and homocysteine clearance. High homocysteine is an independent cardiovascular and cognitive risk factor. RCTs confirm that B vitamins meaningfully lower homocysteine. Neurological support evidence is strongest for B12 deficiency correction.
Dose
B6 2-10 mg, B9 400-800 mcg (folate), B12 500-1000 mcg
Effect
Meaningful homocysteine reduction; cognitive benefit most clear in B12-deficient populations; modest neuroprotective effect in trials
Safety
Low Risk
Mentioned in 1 article
- methylation
- homocysteine
- cognitive decline
- energy
Advanced glycation end-product (AGE) inhibition and neuroprotection
GradeBBenfotiamine
Benfotiamine is a fat-soluble thiamine (B1) analogue with superior bioavailability. It activates transketolase, which diverts glucose metabolites away from AGE-forming pathways. Clinical trials show benefit in diabetic neuropathy and promising data on AGE accumulation reduction.
Dose
150-300 mg
Effect
Meaningful benefit in diabetic neuropathy; modest AGE reduction in controlled studies; mechanistically strong for glycation inhibition
Safety
Low Risk
Mentioned in 2 articles
- glycation
- AGEs
- neuropathy
- blood sugar
Methylation support and homocysteine reduction
GradeBTMG (Trimethylglycine / Betaine)
TMG is a methyl donor that supports one-carbon metabolism and reduces homocysteine. RCTs show meaningful homocysteine reduction as an adjunct to B vitamins. Also studied for exercise performance and liver health.
Dose
500-3000 mg
Effect
Moderate homocysteine reduction; modest exercise performance effect; meaningful liver fat reduction in NAFLD
Safety
Low Risk
Mentioned in 2 articles
- methylation
- homocysteine
- liver health
- exercise performance
Fat-soluble antioxidant and cellular protection
GradeBVitamin E
Vitamin E is a fat-soluble antioxidant protecting cell membranes. Evidence for disease prevention in replete adults is weak; dietary insufficiency is common. High-dose supplementation has raised safety concerns in trials (SELECT, HOPE).
Dose
15 mg RDA; supplemental range 100-200 IU if warranted
Effect
Minimal in well-nourished adults; modest antioxidant support at dietary doses
Safety
Moderate Risk
Mentioned in 2 articles
- antioxidant
- oxidative stress
- vitamin E
- fat-soluble vitamins
Muscle protein synthesis and sarcopenia prevention
GradeAWhey Protein
Whey protein is the highest-leucine, fastest-digesting complete protein source. RCTs consistently demonstrate its superiority for post-exercise muscle protein synthesis. Particularly effective for older adults who require higher leucine per meal to trigger MPS.
Dose
20-40 g (providing 2-3 g leucine)
Effect
Large at threshold leucine dose for MPS; consistently outperforms plant proteins for post-exercise synthesis rate
Safety
Low Risk
Mentioned in 2 articles
- muscle protein synthesis
- sarcopenia
- exercise recovery
- aging muscle
Macular pigment and eye health
GradeAZeaxanthin
Zeaxanthin is a xanthophyll carotenoid concentrated in the fovea of the macula. AREDS2 demonstrated that lutein + zeaxanthin reduces AMD progression in high-risk individuals. Dietary intake from leafy greens is the primary source.
Dose
2 mg (as part of AREDS2 formula with 10 mg lutein)
Effect
Meaningful reduction in AMD progression risk in high-risk populations; moderate macular pigment density improvement
Safety
Low Risk
Mentioned in 2 articles
- eye health
- macular degeneration
- foveal health
- antioxidant