| Name |
Category |
Type |
One-liner use case |
Who benefits most |
Strength of evidence |
Rank |
Recommended brands (why) |
| Omega-3 (EPA/DHA) |
Metabolic, Cardio, Brain |
Supplement (oil) |
Lowers triglycerides, supports heart/brain, reduces inflammation |
Most adults not eating fatty fish 2–3x/week |
Strong (many RCTs/meta-analyses for lipids, CV risk markers) |
S |
Nordic Naturals, Carlson, Life Extension, Thorne (triglyceride form, strict oxidation/heavy-metal testing) |
| Vitamin D3 + K2 (MK-7) |
Bone, Immune, Hormonal |
Vitamins |
Corrects deficiency; K2 helps keep calcium in bones, not arteries |
Low sun exposure, darker skin, older adults |
Strong (D deficiency outcomes; K2 observational/RCTs for bone/calcification) |
S |
Thorne, Momentous, Life Extension (clear dosing, K2 MK-7, COAs) |
| Magnesium (Glycinate / Threonate) |
Sleep, Stress, Metabolic |
Mineral |
Repletes common deficiency; glycinate for calm/sleep, threonate for cognition |
Poor sleep, high stress, athletes, low intake |
Strong for deficiency correction; Moderate for sleep/cognition |
A |
Thorne, Life Extension, NOW (chelated forms, reliable content testing) |
| Creatine Monohydrate |
Muscle, Brain, Healthy aging |
Amino derivative |
Boosts power/strength; emerging cognitive & neuroprotective support |
Lifters, older adults, sleep-deprived, vegan/veg |
Strong (hundreds of RCTs for performance; growing cognition data) |
S |
Transparent Labs, Thorne, Creapure® brands (purity, third-party tests) |
| Glycine |
Sleep, Metabolic, Skin |
Amino acid |
Improves sleep quality, supports collagen synthesis & methylation balance |
Poor sleep, low protein, high methionine intake |
Moderate (sleep/metabolic RCTs; collagen support mechanistic + clinical) |
A |
Life Extension, NOW, BulkSupplements (simple single-ingredient, COAs) |
| N-Acetyl-Cysteine (NAC) |
Detox, Respiratory, Longevity |
Amino derivative |
Precursor to glutathione; supports liver, lungs, and redox |
Polluted environments, illness recovery, high oxidative stress |
Strong (hospital use; multiple RCTs for lung/liver markers) |
A |
Life Extension, NOW, Thorne (potency & identity testing) |
| Taurine |
Cardio, Metabolic, Exercise |
Amino sulfonic acid |
Aids BP, lipids, HRV; modest endurance aid; promising aging biology |
Endurance athletes, high BP, older adults |
Moderate (human metabolic & performance data; strong animal aging data) |
A |
NOW, Life Extension, Thorne (single-ingredient purity) |
| Berberine |
Metabolic, Longevity |
Botanical alkaloid |
Lowers glucose & LDL; similar to metformin for insulin sensitivity |
Prediabetes, insulin resistance, dyslipidemia |
Strong (multiple RCTs/meta-analyses for glycemic/lipid markers) |
S |
Thorne Berbercap, Integrative Therapeutics (standardized extracts, COAs) |
| Aged Garlic Extract (Kyolic®) |
Cardio |
Botanical extract |
Lowers BP, improves arterial health; immune support |
Hypertension, subclinical atherosclerosis |
Strong (multiple RCTs on BP/CAC progression markers) |
S |
Kyolic® Wakunaga (proprietary AGE, heavy-metal/PCB testing) |
| CoQ10 / Ubiquinol |
Cardio, Energy |
Quinone |
Restores mitochondrial CoQ10; key for statin users & CHF |
Statin users, older adults, heart failure |
Strong for deficiency/CHF; Weak for young athletic performance |
A (S for statin users) |
Kaneka Ubiquinol brands, Thorne, Doctor’s Best, Jarrow (identity/potency) |
| Curcumin (enhanced bioavailability) |
Anti-inflammatory, Joints |
Polyphenol |
Reduces inflammatory markers & joint pain |
Arthritis, chronic inflammation |
Moderate–Strong (many RCTs; form-dependent absorption) |
A |
Meriva® (Thorne), Longvida®, BCM-95®, BioPerine® combos (absorption data) |
| Psyllium Husk |
Metabolic, Gut |
Fiber |
Lowers LDL, improves regularity & glycemic response |
High LDL, constipation, high-carb diets |
Strong (numerous RCTs/meta-analyses) |
S |
NOW, Konsyl (purity; minimal additives) |
| Melatonin (0.3–1 mg nightly) |
Sleep, Antioxidant |
Hormone |
Improves sleep onset; potent nocturnal antioxidant |
Shift workers, jet lag, older adults (low endogenous) |
Strong (sleep latency; antioxidant mechanistic/clinical signals) |
A (S for 50+ y/o) |
Life Extension, Pure Encapsulations (low-dose options, clean excipients) |
| Niacin (nicotinic acid) |
NAD+, Lipids |
Vitamin B3 |
Most potent per-mg NAD+ raiser; lowers LDL/TG (with flush) |
Dyslipidemia requiring NA; budget NAD+ boost |
Strong for lipids & NAD+; Caution (glucose tolerance at high doses) |
B |
Endurance Products (Slo-Niacin), NOW (dose control; avoid no-flush “inositol hexanicotinate”) |
| NR / NMN (grouped) |
NAD+, Energy |
Vitamin B3 forms |
Raise NAD+ with less flush; mixed clinical outcomes |
Older adults, low energy, high-stress loads |
Moderate (consistent NAD+ ↑; functional endpoints mixed) |
B |
Tru Niagen® (NR), DoNotAge/ProHealth (NMN) (stability/identity data) |
| Ca-AKG (Calcium alpha-ketoglutarate) |
Longevity, Bone |
Organic acid salt |
Supports bone & cellular metabolism; exploratory aging signals |
Post-menopause bone support; healthy aging enthusiasts |
Limited–Moderate (human biomarker trials; strong animal data) |
B |
DoNotAge, Renue by Science (purity; identity testing) |
| Sulforaphane (broccoli sprout extracts) |
Detox, Anti-inflammatory |
Isothiocyanate |
Activates Nrf2; supports detox & antioxidant defenses |
Urban pollution, metabolic inflammation |
Moderate (human trials for detox markers; variability in assays) |
B |
Avmacol®, Thorne Crucera-SGS (stabilized myrosinase/SGS content) |
| Resveratrol (trans-) |
Metabolic, Anti-inflammatory |
Polyphenol |
SIRT1 activation signals; metabolic support in IR |
Metabolic syndrome; not ideal for high-intensity trainees |
Limited–Moderate (heterogeneous human results; possible blunting of training adaptations) |
C |
Life Extension, Thorne (trans-resveratrol purity; light/oxidation protection) |
| PQQ |
Mitochondrial support |
Quinone |
May support mitochondrial biogenesis & cognitive energy |
Older adults with fatigue |
Limited–Moderate (small human trials; cost sensitivity) |
C |
Doctor’s Best, Jarrow (identity; third-party tests) |
| TMG (Betaine) |
Methylation, Homocysteine |
Methyl donor |
Lowers homocysteine; supports methylation pathways |
High homocysteine, high NAM/Niacin users, athletes |
Moderate (consistent homocysteine reduction) |
B |
Life Extension, Thorne, NOW (simple ingredient, COAs) |
| Chromium (Picolinate) |
Glucose metabolism |
Trace mineral |
Improves insulin sensitivity in some IR populations |
Prediabetes/IR; high-carb diets |
Moderate (mixed but positive meta-signals) |
B |
NOW, Thorne (picolinate form, appropriate dosing) |
| Electrolytes (balanced, low sugar) |
Hydration, Performance |
Mineral blend |
Replaces sodium/potassium/magnesium lost in sweat |
Endurance athletes, low-carb diets, heavy sweaters |
Moderate for performance/hydration |
B |
LMNT, Skratch Labs, Ultima (clear sodium/potassium, clean labels) |
| Urolithin A |
Anti-aging (mitophagy) |
Postbiotic |
Promotes mitophagy; may improve muscle endurance in older adults |
45+, detrained, post-illness |
Moderate (human RCTs on function; limited long-term outcomes) |
B |
Timeline Mitopure®, Life Extension |
| Alpha-GPC |
Brain (acetylcholine) |
Choline donor |
Short-term boost to attention/memory |
Students, shift workers, low choline intake |
Moderate (small RCTs; acute effects) |
B |
Jarrow, Double Wood (COAs), Thorne |
| Citicoline (CDP-Choline) |
Brain (acetylcholine) |
Choline donor |
Supports mental energy and attention; stroke rehab adjunct |
Older adults, low choline intake |
Moderate–High |
B |
Cognizin® products (Kyowa), Life Extension |
| Bacopa monnieri |
Brain (memory/learning) |
Adaptogen |
Improves memory consolidation over 4–8 weeks |
Students, distracted pros |
Moderate (multiple RCTs) |
B |
Himalaya, Life Extension, Thorne |
| Lion’s Mane (fruiting body) |
Brain/nerve support |
Mushroom |
May support memory and mood |
Adults with brain fog/low mood |
Low–Moderate (emerging RCTs) |
C |
Real Mushrooms, Host Defense |
| Beet Root (nitrates) |
Cardio/Performance (NO) |
Food-derived |
Raises nitric oxide; better endurance & BP |
Endurance athletes; pre-hypertensive |
High (exercise economy), Moderate (BP) |
A |
Beet It Sport, HumanN/Neo40 |
| L-Citrulline (or Citrulline Malate) |
Performance (NO) |
Amino acid |
Increases arginine/NO; more reps/pump |
Lifters, HIIT, endurance |
Moderate |
B |
Kaged, Transparent Labs, NutraBio |
| Beta-Alanine (CarnoSyn®) |
Performance (buffering) |
Amino acid |
Elevates muscle carnosine; delays fatigue (1–4 min efforts) |
HIIT/interval athletes |
High (meta-analyses) |
A |
CarnoSyn® products: Kaged, Thorne, Momentous |
| Boswellia (AKBA-std.) |
Joints/pain |
Botanical |
Reduces joint discomfort; complements curcumin |
Knee OA; lifters with aches |
Moderate |
B |
5-LOXIN®/AprèsFlex®: Life Extension, NOW, Jarrow |
| Glucosamine sulfate |
Joints (OA) |
Supplement |
Slows OA symptoms; joint comfort |
40+, osteoarthritis |
Moderate–High (sulfate > HCl) |
B |
Dona®, Doctor’s Best (sulfate), NOW |
| MSM (OptiMSM®) |
Joints/skin |
Sulfur compound |
Joint pain relief; skin elasticity |
OA; high-volume trainees |
Moderate |
B |
Jarrow, Doctor’s Best (OptiMSM®) |
| Hyaluronic Acid (oral) |
Skin/joints (hydration) |
Polysaccharide |
Improves skin hydration; mild joint support |
Dry skin; mild joint issues |
Moderate (skin), Low–Mod (joints) |
C |
Jarrow, Life Extension |
| Astaxanthin |
Skin/eye, antioxidant |
Carotenoid |
UV/skin photoprotection; eye support |
High sun exposure, endurance |
Moderate |
B |
AstaReal®: BioAstin, Nordic Naturals |
| Lutein + Zeaxanthin |
Eye (macula) |
Carotenoids |
Improves macular pigment; glare/contrast |
Screen users; low leafy-greens |
High (AREDS2 adjunct) |
A |
PreserVision AREDS2, Life Extension |
| Low-dose Lithium (orotate) |
Brain/mood (trace) |
Mineral |
Trace dosing linked to mood/neuroprotection signals |
Mood-fragile; low dietary lithium areas |
Low–Moderate (observational > RCTs) |
C |
Life Extension (low dose), Pure Encapsulations |
| Inositol (myo-/D-chiro) |
Metabolic & mood |
Carbocycle |
Insulin sensitivity; PCOS ovulatory support; calming |
PCOS; anxious ruminators |
Moderate–High (PCOS), Moderate (anxiety) |
B |
Theralogix Ovasitol®, Jarrow, NOW |
| Cocoa Flavanols |
Vascular/cognition |
Polyphenols |
Improves endothelial function; acute cognitive boost |
Hypertension risk; older adults |
Moderate–High |
B |
CocoaVia (CocoaPro®), standardized products |
| Ginger extract |
GI/metabolic |
Botanical |
Nausea relief; small glucose/weight effects |
Nausea-prone; metabolic syndrome |
Moderate (nausea), Low–Mod (metabolic) |
C |
Nature’s Way, New Chapter |
| Red Yeast Rice |
Lipids (LDL) |
Fermented extract |
Statin-like LDL reduction (medical oversight) |
Statin-intolerant adults |
High (LDL); Safety depends on std. |
B |
Thorne Choleast-900, Life Extension (assayed) |
| Ginkgo biloba (std.) |
Brain (circulation) |
Botanical |
Modest cognitive support in MCI |
Older adults with MCI |
Moderate |
C |
Nature’s Way Ginkgold, Doctor’s Best |
| Rhodiola rosea (std.) |
Stress/fatigue |
Adaptogen |
Reduces perceived stress/fatigue |
High-stress professionals |
Moderate |
B |
Gaia, Thorne, NOW |
| Ergothioneine |
Antioxidant/mitochondria |
Amino-thione |
Cytoprotective antioxidant; early cognition signals |
Low mushroom intake; older adults |
Low–Moderate |
C |
Products using ErgoActive®/NNB (COA-backed) |
| Nattokinase |
Cardiovascular (fibrinolysis) |
Enzyme |
Supports healthy fibrin breakdown; blood flow |
50+ with elevated clot risk (MD guidance) |
Low–Moderate |
C |
Doctor’s Best, Jarrow (activity-assayed) |
| Collagen peptides (hydrolyzed) |
Skin/joints |
Protein/peptides |
Improves skin elasticity/hydration; joint comfort |
30+ skin goals; joint wear-and-tear |
Moderate–High (skin), Moderate (joints) |
A |
Vital Proteins (NSF), Momentous (NSF), Thorne, Great Lakes |
| Ashwagandha (KSM-66/ Sensoril®) |
Stress/sleep/men’s health |
Adaptogen |
Lowers cortisol; better sleep; small T support |
Stressed poor sleepers; lifters |
Moderate–High (meta-analyses) |
A |
KSM-66® products: Transparent Labs, Life Extension; NOW |
| L-Theanine |
Sleep/calm/focus |
Amino acid |
Increases alpha-waves; smoother focus with caffeine |
Anxious, caffeine users, sleep onset issues |
Moderate |
B |
Thorne, NOW, Double Wood |
| Tongkat Ali (Eurycoma) |
Men’s health |
Botanical |
Small ↑ in free T/libido; stress reduction |
Men 35+ with high SHBG/stress |
Low–Moderate |
C |
Nootropics Depot (COAs), Double Wood |
| Shilajit (purified, fulvic std.) |
Men’s vitality/energy |
Mineral pitch |
May raise total T modestly; anti-fatigue |
Men 35+, high training stress |
Low–Moderate |
C |
Pure Encapsulations, Nootropics Depot (COAs) |
| Panax Ginseng (std.) |
Energy/cognition |
Botanical |
Modest improvements in fatigue & glucose |
Tired professionals; pre-diabetes |
Moderate |
B |
Nature’s Way, KGC CheongKwanJang |
| GABA (oral) |
Sleep/anxiety |
Neurotransmitter |
Calming; mixed oral bioavailability data |
Sleep onset worriers |
Low–Moderate |
C |
Thorne, NOW (pair with theanine) |
| Vitamin C (ascorbic acid / buffered) |
Immunity & skin (collagen) |
Vitamin |
General immune support; supports collagen synthesis |
Low fruit/veg intake; smokers; athletes in heavy blocks |
Moderate–High for deficiency correction; Moderate for common cold duration |
B |
NOW (USP options), Thorne (buffered), NutriCost (COAs) |
| Vitamin E (tocotrienols) |
Cardiometabolic & skin |
Vitamin |
Antioxidant with better membrane activity than α-tocopherol |
Metabolic risk; fatty liver; skin aging |
Moderate (mixed overall E, stronger for tocotrienols) |
C |
Annatto-GG / DeltaGold® based: Designs for Health, A.C. Grace |
| Vitamin K1 (phylloquinone) |
Bone & coagulation |
Vitamin |
Supports coagulation; adjunct bone health |
Low leafy-green intake; on D without K |
Moderate |
C |
Thorne, Life Extension |
| Folate (5-MTHF) |
Methylation & pregnancy |
B-vitamin |
Active folate for methylation & neural tube support |
Women trying to conceive; MTHFR variants |
High (pregnancy), Moderate (general methylation) |
A |
Thorne 5-MTHF, Metagenics (COAs), Life Extension |
| Vitamin B12 (methylcobalamin/adenosylcobalamin) |
Neurologic & hematologic |
B-vitamin |
Prevents/perks up deficiency-related fatigue & neuropathy |
Vegans, metformin users, low stomach acid |
High for deficiency |
A |
Jarrow (methyl), Solgar, Pure Encapsulations |
| Thiamine (Benfotiamine) |
Glucose & nerves |
B-vitamin |
Supports glucose metabolism; neuropathy support |
High-carb diets; neuropathy risk |
Moderate |
B |
Doctor’s Best Benfotiamine, Life Extension |
| Vitamin B6 (P5P) |
Neurotransmitters & magnesium cofactor |
B-vitamin |
Active B6 for neurotransmitter synthesis & Mg utilization |
Low PLP labs; PMS; athletes |
Moderate |
B |
Thorne P5P, Pure Encapsulations |
| Zinc (picolinate/citrate) |
Immunity & hormones |
Mineral |
Immune support; corrects low testosterone due to deficiency |
Low meat intake; heavy sweaters; acne |
Moderate |
B |
Thorne, NOW (picolinate), Life Extension |
| Selenium (selenomethionine) |
Thyroid & antioxidant (GPx) |
Mineral |
Supports thyroid hormone deiodinases & antioxidant enzymes |
Low seafood/nut intake; thyroid autoimmunity |
Moderate |
B |
Life Extension, Thorne |
| Iodine (kelp-free measured dose) |
Thyroid (caution) |
Mineral |
Corrects iodine deficiency for thyroid hormone synthesis |
Low iodized-salt intake; pregnancy (MD-guided) |
Moderate (deficiency), risks if excess |
C |
Pure Encapsulations (low-dose), Thorne |
| Boron |
Hormones & bone |
Trace mineral |
Can lower SHBG → ↑ free T; supports bone/mineral metabolism |
Men 35+ with high SHBG; low fruit/nut intake |
Low–Moderate |
C |
Life Extension, NOW |
| Calcium D-Glucarate |
Detox (estrogen/BA clearance) |
Carbohydrate conjugate |
Supports glucuronidation & estrogen metabolite clearance |
High estrogen states; toxin exposure |
Low–Moderate |
C |
Life Extension, Thorne |
| DIM (diindolylmethane) |
Hormonal balance (estrogen) |
Phytonutrient |
Shifts estrogen metabolism toward 2-OH pathway |
Estrogen dominance symptoms; athletes on cutting phases |
Moderate (biomarkers), Low (clinical outcomes) |
C |
Thorne, Designs for Health |
| Saw Palmetto (std. fatty acids) |
Men’s prostate |
Botanical |
Reduces LUTS in mild BPH |
Men 45+ with BPH symptoms |
Moderate (heterogeneous) |
C |
HPTLC-verified: NOW, Life Extension |
| Fenugreek (std., Testofen®) |
Men’s health/glycemia |
Botanical |
Modest libido/T support; helps post-meal glucose |
Men 30–60; insulin resistance |
Low–Moderate |
C |
Nootropics Depot, Gencor Testofen® products |
| Quercetin (with bromelain) |
Inflammation & seasonal support |
Flavonoid |
Mast-cell stabilization; mild anti-inflammatory |
Seasonal allergy sufferers; athletes |
Low–Moderate |
C |
Thorne, Life Extension, NOW |
| Apigenin |
NAD/CD38 & sleep |
Flavone |
CD38 modulation (NAD preservation) + mild sleep aid |
Biohackers stacking with NAD boosters |
Low (human) |
D |
DoNotAge (COAs), Nootropics Depot |
| Fisetin |
Senolytic candidate |
Flavonoid |
Investigational senolytic; antioxidant |
Longevity enthusiasts (pulse dosing) |
Low (human) |
D |
Doctor’s Best, DoNotAge (COAs) |
| Spermidine (supplement) |
Autophagy (longevity) |
Polyamine |
Signals autophagy; human outcomes limited |
Longevity enthusiasts (diet > pills) |
Low–Moderate (assoc. > RCT) |
D |
Oxford Healthspan, DoNotAge (COAs) |
| Milk Thistle (silymarin) |
Liver support |
Botanical |
Hepatoprotective antioxidant for liver enzymes |
Alcohol/med exposure; NAFLD (adjunct) |
Moderate (enzymes), mixed outcomes |
C |
Euromed Silymarin: Jarrow, NOW |
| Artichoke Extract |
Lipids & bile flow |
Botanical |
Mild LDL/TC reduction; digestive support |
High fat intake; sluggish digestion |
Low–Moderate |
C |
Life Extension, NOW |
| SAMe |
Mood/joints |
Methyl donor |
Antidepressant adjunct; OA pain relief |
MDD adjunct; joint pain |
Moderate–High (mood adj.), Moderate (OA) |
B |
Doctor’s Best, Jarrow |
| R-Alpha Lipoic Acid (R-ALA) |
Glucose & neuropathy |
Antioxidant |
Insulin sensitivity & neuropathy support |
Prediabetes; neuropathy |
Moderate |
B |
Doctor’s Best R-ALA, Thorne |
| Acetyl-L-Carnitine (ALCAR) |
Mito/brain |
Amino derivative |
Mitochondrial support; mental energy; neuropathy |
Vegans; older adults; neuropathy |
Moderate |
B |
Jarrow, NOW, Thorne |
| D-Ribose |
Energy (ATP synthesis) |
Carb |
May aid recovery in chronic fatigue/heart failure |
CFS/ME; HF (MD-guided) |
Low–Moderate |
C |
Life Extension, Healthy Origins |
| Huperzine-A |
Memory (AChE inhibitor) |
Alkaloid |
Short-term memory/learning boost |
Students; MCI adjunct |
Low–Moderate |
C |
Double Wood (COAs), Source Naturals |
| Pycnogenol® (pine bark) |
Vascular & skin |
Polyphenols |
Endothelial function; skin elasticity; edema |
Varicose tendencies; long flights; skin |
Moderate |
B |
Pycnogenol® licensed brands: Horphag partners, NOW |
| Akkermansia muciniphila (Pendulum) |
Gut barrier & glucose |
Probiotic |
Supports GLP-1/insulin sensitivity & mucin layer |
Prediabetes; gut barrier issues |
Moderate (strain-specific) |
B |
Pendulum Akkermansia (human RCT) |
| Clinically-validated probiotics (multi-strain) |
Gut & immunity |
Probiotic |
Regularity, IBS relief, immune modulation (strain-specific) |
IBS-C/D; antibiotic aftermath |
Moderate–High (by strain) |
B |
Seed DS-01®, Culturelle, Align (strain-labeled) |
| Inulin/Fructo-oligosaccharides (FOS) |
Prebiotic fiber |
Prebiotic |
Feeds bifidobacteria; improves stool frequency |
Low-fiber diets; constipation |
Moderate (GI), tolerance varies |
C |
NOW Inulin, Just Thrive Precision PREbiotic |
| Beta-Glucans (1,3/1,6 from yeast) |
Immune priming |
Polysaccharide |
Trains innate immunity; reduces URTI days |
Teachers, parents, athletes in season |
Moderate |
B |
Wellmune®/WGP® products: NOW, Jarrow |
| Colostrum (low-heat) |
Gut barrier & immunity |
Bioactive protein |
Supports gut permeability & URTI reduction in athletes |
Endurance athletes; GI issues |
Moderate (athlete URTI), variable quality |
C |
ARMRA, Sovereign Labs (low-heat processing) |
| Whey Protein (isolate/hydrolyzed) |
Muscle & healthy aging |
Protein |
Maximizes MPS; convenient leucine-rich protein |
Lifters; older adults (anabolic resistance) |
High |
A |
Momentous (NSF), Transparent Labs, Optimum (Informed-Choice) |
| Plant Protein (soy/pea-rice blends) |
Muscle (dairy-free) |
Protein |
Muscle support when dosed for leucine (~2.5g) |
Vegans; lactose-intolerant |
Moderate–High (adequate dose) |
B |
Ritual, KOS (COAs), Nuzest (Informed-Sport) |
| Essential Amino Acids (EAA blends) |
Muscle (intra/fasted) |
Amino blend |
Stimulates MPS when meals are light/fasted |
Cutting phases; low appetite |
Moderate |
B |
Kaged, Transparent Labs |
| HMB (β-hydroxy β-methylbutyrate) |
Muscle preservation |
Leucine metabolite |
Anti-catabolic; preserves lean mass in older/sarcopenic |
60+; immobilized; clinical rehab |
Moderate–High (older adults) |
B |
Metagenics HMB, Optimum HMB |
| Betaine HCl (with pepsin) |
Digestion (low stomach acid) |
Acid support |
Improves protein digestion in hypochlorhydria |
Older adults; PPI weaning (MD-guided) |
Low–Moderate |
C |
Thorne, NOW |
| Ginger + Peppermint (enteric) |
GI motility |
Botanical combo |
Reduces nausea/bloating; supports motility |
Functional dyspepsia; motion sickness |
Moderate |
B |
IBgard/FDgard (encapsulated mint), Nature’s Way ginger |
| Lycopene |
Prostate/vascular |
Carotenoid |
Antioxidant; prostate biomarker support |
Men 45+; low tomato intake |
Moderate (observational > RCT) |
C |
Life Extension, NOW |
| Beta-Carotene (avoid high dose in smokers) |
Skin/antioxidant |
Carotenoid |
Provitamin A; skin hue |
Low carotenoid diet; non-smokers |
Moderate efficacy; safety caveat |
D |
Food > pills; if supplementing: low-dose mixed carotenoids |
| GHK-Cu (oral) |
Skin & wound signals |
Peptide complex |
Collagen/elastin signaling; skin quality |
Skin-focused users; wound/scar care |
Low (oral), better topical |
D |
|
| Niacinamide (NAM) |
Skin (photoaging), NAD salvage |
B3 vitamin |
Boosts NAD via salvage pathway; oral/topical benefits for skin tone/texture |
Skin focus; those who can’t tolerate niacin flush |
Moderate for skin; Low–Moderate for systemic longevity |
B (skin) / C (longevity) |
Oral: Life Extension, Thorne • Topical: Paula’s Choice, The Ordinary (for skin only) |
| EGCG (Green Tea Extract) |
Cardiometabolic & antioxidant |
Botanical |
Modestly improves cardiometabolic markers; antioxidant |
People not drinking green tea; metabolic risk |
Moderate (biomarkers), liver-safety needs care |
C |
Life Extension Decaffeinated, Thorne Green Tea Phytosome |
| MCT Oil (C8/C10) |
Brain energy (ketones) |
Lipid |
Rapid ketone source for mental energy and appetite control |
Low-carb/fasters; cognitive demand days |
Moderate (acute ketone/cog), Low (long-term outcomes) |
B |
Bulletproof (tested), NOW MCT, Sports Research |
| Calcium (citrate/carbonate) |
Bone (with D/K2) |
Mineral |
Corrects deficiency for bone health; use food-first if possible |
Low dairy/low intake; post-menopause (MD-guided) |
Moderate benefits; safety caveat (CAC with high-dose pills) |
C |
Citrate forms: Thorne, NOW; aim to meet remainder via food |
| Iron (bisglycinate or heme) |
Anemia & energy |
Mineral |
Repletes iron deficiency to restore energy and cognition |
Confirmed iron-deficient (ferritin, CBC) |
High (deficiency), risks if excess |
A (deficiency) / F (unneeded) |
Gentle Iron (bisglycinate): Solgar, NOW • Heme: Proferrin |
| Specialized Pro-Resolving Mediators (SPMs) |
Inflammation resolution |
Lipid mediators |
Supports resolution phase of inflammation (not general suppression) |
Athletes in heavy blocks; chronic low-grade inflammation |
Moderate (small RCTs/biomarkers) |
B–C |
Metagenics SPM Active, Designs for Health SPM Supreme |
| Digestive Enzymes (broad spectrum) |
Digestion |
Enzyme blend |
Helps with high-protein/fat meals or pancreatic insufficiency |
Older adults; indigestion; pancreatic enzyme insufficiency |
Moderate (symptoms), Low (hard endpoints) |
C |
Pure Encapsulations Digestive Enzymes Ultra, NOW Super Enzymes |
| Saccharomyces boulardii |
Gut & travel immunity |
Probiotic yeast |
Reduces antibiotic-associated diarrhea; traveler’s diarrhea |
Antibiotics users; travelers |
High (AAD), Moderate (IBS adjunct) |
A–B |
Florastor, Jarrow Saccharomyces boulardii + MOS |
| Tart Cherry (Montmorency) |
Sleep & recovery |
Botanical |
Increases melatonin slightly; reduces DOMS |
Lifters/endurance; poor sleep |
Moderate (sleep latency/DOMS) |
B |
Cheribundi (juice), Life Extension Tart Cherry Extract |
| Valerian Root (std.) |
Sleep onset |
Botanical |
Mildly shortens sleep latency |
Occasional insomnia; prefers herbal |
Low–Moderate |
C |
Gaia Herbs, Nature’s Way (std. valeric acids) |
| Kava (noble, peeled) |
Anxiety (short-term) |
Botanical |
Anxiolytic comparable to mild benzos without sedation (monitor liver) |
Situational anxiety; public speaking |
Moderate efficacy; safety caveat (liver) |
C |
Noble-only: Kalm with Kava (COAs), Gaia Kava Root |
| Phosphatidylserine (PS) |
Memory/Stress |
Phospholipid |
Supports working memory and lowers cortisol response |
High-stress professionals; older adults |
Moderate |
B |
Double Wood (COAs), Jarrow PS 100 |
| Uridine Monophosphate |
Mood/Memory (stacking) |
Nucleotide |
May support synaptic phospholipids; often stacked with choline/DHA |
Cognitive enhancement hobbyists |
Low–Moderate |
C |
Nootropics Depot (COAs) |
| Heliocare (Polypodium leucotomos) |
Skin (photoprotection) |
Botanical |
Oral photoprotective antioxidant; reduces UV-induced damage |
Fair skin; high UV exposure (adjunct to sunscreen) |
Moderate |
B |
Heliocare (IFC-Cantabria) |
| Plant Sterols/Stanols |
Lipids (LDL) |
Phytosterols |
Lower LDL by reducing intestinal cholesterol absorption |
High LDL; statin-intolerant |
High (LDL reduction), outcomes less clear |
A–B |
Nature Made CholestOff (USP), NOW Plant Sterols |
| Citrus Bergamot (BPF) |
Lipids (LDL/TG) |
Botanical |
Lowers LDL/TG; may raise HDL modestly |
Mixed dyslipidemia; statin-intolerant |
Moderate |
B |
Jarrow Bergamot BPF, Karuna Bergamot |
| Cinnamon (Ceylon/Cassia extracts) |
Glucose (post-meal) |
Botanical |
Modest fasting glucose/HbA1c improvements |
Prediabetes; high-carb diets |
Moderate |
B–C |
Cinsulin® products (Indena), Life Extension |
| Gymnema sylvestre (std.) |
Sugar cravings & glucose |
Botanical |
Reduces sweet taste perception; may aid glycemic control |
Cravings; prediabetes (adjunct) |
Low–Moderate |
C |
Gaia Herbs, Himalaya (std. gymnemic acids) |
| DHEA (low dose, MD-guided) |
Hormones (adrenals) |
Hormone |
May improve wellbeing/libido in low DHEA; helpful in some women |
Middle-aged/older with low DHEA-S |
Moderate (deficiency), Low (general) |
C |
Life Extension DHEA (lab-guided dosing) |
| Pregnenolone (MD-guided) |
Neurosteroid |
Hormone |
May aid sleep/mood/cognition in select cases |
Low neurosteroids; clinician-supervised |
Low |
D |
Designs for Health (with labs/MD) |
| Methylene Blue (USP-grade, low dose) |
Mitochondria (niche) |
Redox dye |
ETS bypass in mitochondrial dysfunction; niche cognitive use |
Documented mito issues; older adults |
Low (human), potential drug interactions |
D |
Troscriptions (COAs), USP-grade only; avoid if G6PD-deficient |
| Serrapeptase/Nattokinase combos |
Clot/viscosity (circulation) |
Enzyme |
Proteolytic/fibrinolytic support (Natto already listed; adding Serra) |
High fibrin states (MD-guided) |
Low–Moderate |
C |
Doctor’s Best, Arthur Andrew (check units/SPU/FU) |
| Elderberry (Sambucus) |
URTI duration |
Botanical |
May shorten cold duration if taken early |
Parents/teachers; travelers |
Low–Moderate |
C |
Nature’s Way Sambucus (identity-tested) |
| Betaine (as HCl separate from TMG) |
Digestion (low acid) |
Acid support |
Helps protein digestion in hypochlorhydria |
Low stomach acid; older adults |
Moderate (symptoms) |
C |
Thorne, NOW (already listed Betaine HCl above; include here if separate SKU needed) |
| Maca (Lepidium meyenii) |
Libido/energy |
Botanical |
Modest libido/menopause symptom support |
Menopause; low libido |
Low–Moderate |
C |
Gaia Herbs, NHI Maca (COAs) |
| Plant Polyphenol Mix (grape seed/OPCs) |
Vascular & skin |
Polyphenols |
Endothelial support; antioxidant |
Varicose tendencies; skin elasticity goals |
Moderate |
B–C |
Life Extension, NOW Grape Seed (std. OPCs) |
| SPMs + Fish Oil combo |
Inflammation & lipids |
Lipid combo |
Pairing EPA/DHA with SPMs for resolution + lipids |
Athletes; joint overuse |
Moderate (complementary) |
B |
Nordic Naturals ProOmega + SPM Active (two products) |
| Pro-oxidant polyphenols (pterostilbene) |
Longevity (speculative) |
Polyphenol |
Resveratrol analog; limited human data; LDL may rise |
Longevity hobbyists (with COA) |
Low |
D |
Nootropics Depot (COAs); use cautiously |
| Carnosine |
Anti-glycation (skin/joint) |
Dipeptide |
Helps limit advanced glycation end products; niche skin/joint support |
High sugar intake; skin aging focus |
Low–Moderate (human markers > outcomes) |
C |
Life Extension, Doctor’s Best |
| Saffron (affron®/std.) |
Mood & Eye (AMD adjunct) |
Botanical |
Small but consistent boost to mood/sleep; supports macular function |
Mild low mood/stress; early AMD |
Moderate (multiple RCTs, small N) |
B |
affron®-standardized (Nutralife/Double Wood), Life Extension |
| UC-II® (Undenatured Type II Collagen) |
Joints (cartilage) |
Protein fraction |
Low-dose (40 mg) improves knee comfort/function |
Knee OA; lifters with joint pain |
Moderate (several RCTs) |
B |
NOW UC-II®, Jarrow, Healthy Origins |
| Silicon (ch-OSA) |
Skin/Hair/Nails & Bone |
Mineral complex |
Improves hair tensile strength, nail brittleness; supports collagen cross-linking |
Brittle hair/nails; peri/post-menopause |
Moderate (cosmetic outcomes) |
B |
BioSil® (ch-OSA) |
| Pomegranate (std. punicalagins) |
Cardiometabolic (arterial) |
Polyphenol |
Modest help for BP, endothelial function; antioxidant |
Elevated BP/IMT; low fruit intake |
Low–Moderate |
C |
Life Extension Pomegranate Complete, Pomella® extracts |
| TUDCA |
Liver & Bile flow |
Bile acid |
Supports cholestasis and liver enzymes; niche GI use |
Elevated cholestatic markers (MD-guided) |
Low–Moderate (human in specific conditions) |
C |
Double Wood (COAs), Nutricost (use with clinician) |
| Bitter Melon (Momordica) |
Glucose (post-meal) |
Botanical |
Mild fasting glucose/HbA1c reduction |
Prediabetes; high-carb meals |
Low–Moderate |
C |
Himalaya, Swanson (identity-tested) |
| Palmitoylethanolamide (PEA) |
Pain/Neuroinflammation |
Lipid amide |
Helps neuropathic pain and pelvic pain; well-tolerated |
Chronic nerve pain; mast-cell driven pain |
Moderate (several RCTs, small–mid N) |
B |
Ergomax PEA, Doctor’s Best, Nootropics Depot (COAs) |
| Cranberry (PAC-A standardized) |
UTI prevention |
Botanical |
Reduces recurrent UTIs via anti-adhesion PAC-A |
Women with recurrent UTIs |
Moderate (prevention > treatment) |
B |
Ellura®, Azo Cranberry with PAC-A spec |
| Olive Leaf (oleuropein) |
Blood pressure & lipids |
Botanical |
Modest BP lowering; antioxidant |
Mild hypertension; metabolic risk |
Moderate (BP), Low (outcomes) |
B–C |
Comvita, Gaia Herbs (std. oleuropein) |
| Partially Hydrolyzed Guar Gum (PHGG) |
Gut (prebiotic/IBS) |
Fiber |
Improves regularity, IBS-C symptoms, and microbiome |
Constipation-predominant IBS |
Moderate |
B |
Sunfiber® (Tomorrow’s Nutrition), Healthy Origins |
| L-Glutamine |
Gut lining (permeability) |
Amino acid |
Supports mucosal repair; may help IBS symptoms |
Athletes with GI distress; IBS; post-abx |
Low–Moderate |
C |
Thorne, NOW, Kaged |
| Pygeum africanum |
Prostate/urinary flow |
Botanical |
Improves nocturia and flow in BPH |
Men with mild–moderate BPH |
Moderate (symptoms) |
B |
Life Extension, Jarrow (std. phytosterols) |
| Stinging Nettle Root (std.) |
Prostate/SHBG |
Botanical |
May improve LUTS and lower SHBG modestly |
Men with BPH; high SHBG |
Low–Moderate |
C |
Gaia Herbs, NOW (std. lignans) |
| Vitex (Chasteberry) |
Women’s health (PMS) |
Botanical |
Reduces PMS breast tenderness, mood swings |
Premenstrual symptoms |
Moderate (symptom relief) |
B |
Gaia Herbs, Nature’s Way (agnus-castus std.) |
| L-Tyrosine |
Stress/Cognition (acute) |
Amino acid |
Supports catecholamines under stress/sleep loss; improves task performance |
Operators, students, shift workers |
Moderate (acute tasks) |
B |
Thorne, BulkSupplements (COAs) |
| 5-HTP |
Mood/Sleep (serotonin) |
Amino acid |
Can aid sleep and mood; risk of GI upset & drug interactions |
Those not on SSRIs/SNRIs; short-term sleep |
Low–Moderate; safety caveats |
C |
Natrol, NOW (use cautiously; avoid with serotonergic meds) |
| Theaflavins (black tea) |
Lipids/Inflammation |
Polyphenol |
Modest LDL and CRP improvements |
Low tea intake; metabolic risk |
Low–Moderate |
C |
Life Extension Theaflavins |
| Fucoidan |
Immune/Anti-inflammatory |
Polysaccharide (seaweed) |
Early data for immune modulation & gut barrier |
Interested in marine polysaccharides |
Low |
D |
Doctor’s Best, Ancestral Supplements (COAs) |
| Propolis |
URTI & oral health |
Bee resin |
May reduce duration of colds; supports oral microbiome |
Teachers/parents; frequent flyers |
Low–Moderate (heterogeneous) |
C |
Beekeeper’s Naturals (COAs), NaturaNectar |
| Royal Jelly |
Skin/energy (speculative) |
Bee product |
Cosmetic/energy claims with limited clinical backing |
Cosmetic focus |
Low |
D |
Y.S. Eco Bee Farms (COAs) |
| Nigella sativa (Black seed, thymoquinone) |
Cardiometabolic |
Botanical |
Modest reductions in fasting glucose, TG, and CRP |
Metabolic syndrome traits |
Moderate (biomarkers), small N |
B–C |
Amazing Herbs, Life Extension Black Cumin Seed |
| Hawthorn (Crataegus) |
Cardiac support (adjunct) |
Botanical |
Symptom relief in mild CHF; BP support |
Mild CHF (adjunct; MD-guided) |
Moderate for symptoms; outcomes unclear |
C |
MediHerb (practitioner), Gaia Herbs |
| Berberis aristata + Silymarin combo |
Lipids/Glucose |
Botanical combo |
Silymarin can support berberine tolerability and LDL lowering |
Those intolerant to berberine GI effects |
Low–Moderate (combo data) |
C |
Integrative Therapeutics Berberine Complex |
| Grape Seed OPC (standalone) |
Vascular/edema |
Polyphenol |
Reduces leg edema and supports microcirculation |
Long-standing, flights |
Moderate |
B |
Life Extension, NOW (std. OPC % shown) |
| Resistant Starch (RS2/RS3 powders) |
Gut (butyrate) |
Prebiotic |
Increases butyrate producers; improves stool form |
Low-fiber diets; IBS-C (titrate slowly) |
Low–Moderate |
C |
Bob’s Red Mill Potato Starch (RS2); Hi-Maize® (RS2) |
| Astragalus membranaceus |
Kidney/Immune; Telomere hype |
Botanical |
Traditional kidney/immune support; telomerase claims preliminary |
Immune support seekers |
Low–Moderate (specific endpoints) |
C |
Planetary Herbals, Gaia Herbs |
| Holy Basil (Tulsi) |
Stress/adaptogen |
Botanical |
Mild reductions in stress and perceived anxiety |
High-stress lifestyles |
Low–Moderate |
C |
Organic India Tulsi, Gaia Herbs |
| Schisandra chinensis |
Stress/Liver (ALT) |
Botanical |
Adaptogen with possible liver enzyme benefits |
Stressed individuals; mild ALT elevations |
Low–Moderate |
C |
Gaia Herbs, Paradise Herbs |
| Gynostemma (Jiaogulan) |
AMPK/Metabolic |
Botanical |
AMPK-activating tea; gentle metabolic support |
Low-intensity metabolic support |
Low–Moderate |
C |
Hyperion Herbs (tea), Dragon Herbs |
| Echinacea (purpurea/angustifolia) |
URTI prevention (seasonal) |
Botanical |
Small reduction in cold incidence/duration |
Seasonal use; high-exposure jobs |
|
|
|
| Spirulina |
Metabolic & immune |
Algae |
Modest lipid/glucose support; antioxidant protein source |
People with low veggie/protein intake |
Low–Moderate (heterogeneous quality) |
C |
Nutrex Hawaii, NOW (COAs) |
| Chlorella |
Detox & micronutrient |
Algae |
Binds some heavy metals; B12 analogs; chlorophyll |
High fish intake; low greens |
Low–Moderate |
C |
Sun Chlorella, Jarrow |
| Arginine (L-Arginine) |
Vascular (NO) |
Amino acid |
Short-term pump/BP support; less effective than citrulline |
Athletes chasing pumps; mild ED |
Moderate for NO, weaker than citrulline |
C |
Thorne, NOW |
| L-Carnitine L-Tartrate (LCLT) |
Performance & recovery |
Amino acid |
Aids recovery and androgen receptor density in some studies |
Strength/power athletes |
Low–Moderate |
B–C |
Kaged, Jarrow |
| Agmatine Sulfate |
Neuro & pain |
Amine |
May help neuropathic pain and mood; nitric oxide modulation |
Neuropathic pain; pre-workout users |
Low–Moderate |
C |
Nootropics Depot (COAs) |
| Phosphatidylcholine (PC) |
Liver & cognition |
Phospholipid |
Supports bile flow and membrane repair; choline source |
Fatty liver risk; low choline diets |
Moderate (liver enzymes) |
B |
BodyBio PC, Thorne |
| Apple Cider Vinegar (Acetic acid) |
Post-meal glucose |
Fermented food |
Blunts post-prandial glucose/insulin spikes |
High-carb meals; prediabetes |
Moderate (acute effects) |
B |
Bragg (with “mother”); capsules: Enzymedica |
| Diosmin/Hesperidin |
Vein & lymph (legs) |
Flavonoids |
Reduces leg edema and venous insufficiency symptoms |
Prolonged standing, travel |
Moderate (symptom relief) |
B |
Daflon®/Vasculera (Rx in some regions); Life Extension |
| Rutin |
Capillary strength |
Flavonoid |
Supports fragile capillaries; adjunct for hemorrhoids/veins |
Those with easy bruising, venous issues |
Low–Moderate |
C |
Swanson, NOW |
| Tributyrin (Butyrate) |
Gut barrier & immune |
Postbiotic |
Increases butyrate; supports barrier integrity, motility |
IBS, low fiber diets |
Low–Moderate (promising) |
C |
Healthy Gut Tributyrin, MitoPure® Butyrate equivalents |
| N-Acetyl-D-Glucosamine (NAG) |
Gut lining |
Amino sugar |
Mucin support; may ease IBS/IBD symptoms adjunctively |
IBS/IBD (with clinician) |
Low–Moderate |
C |
Jarrow, NOW |
| Strontium (citrate) |
Bone density (caution) |
Mineral |
Increases DXA readings; safety/interpretation concerns |
Severe osteopenia (MD-guided) |
Low–Moderate; safety caveats |
D |
Life Extension (only with MD; separate from Ca) |
| Ipriflavone |
Bone turnover |
Isoflavone |
May reduce bone resorption; mixed fracture data |
Post-menopause (adjunct) |
Low–Moderate |
C |
Double Wood (COAs) |
| Vitamin K2 (MK-4) |
Bone & arterial |
Vitamin |
High-dose MK-4 used in Japan for bone; short half-life |
Osteoporosis protocols (MD-guided) |
Moderate (bone markers/outcomes in Japan) |
B |
Thorne MK-4 |
| Bromelain (stand-alone) |
Inflammation & sinus |
Enzyme |
Reduces nasal swelling and post-exercise soreness |
Sinus issues; DOMS |
Moderate (symptom relief) |
B |
Doctor’s Best, NOW |
| NADH (reduced NAD⁺) |
Energy (CFS) |
Coenzyme |
May help chronic fatigue in small trials |
CFS/ME populations |
Low–Moderate |
C |
Enada® NADH |
| Oxaloacetate (OAA) |
Metabolic/brain (speculative) |
Metabolite |
Emerging data for fatigue & mood; TCA cycle support |
Biohackers; fatigue |
Low |
D |
benaGene® |
| DMAE |
Cognitive (speculative) |
Choline analog |
Cosmetic skin tightening claims; unclear cognition benefits |
Cosmetic users |
Low |
D |
Life Extension DMAE |
| Policosanol |
Lipids (LDL) |
Alcohol mixture |
Mixed results; Cuban vs non-Cuban data conflict |
Statin-intolerant seeking mild help |
Low–Moderate |
D |
Life Extension, Jarrow |
| CLA (Conjugated Linoleic Acid) |
Fat loss (claims) |
Fatty acid |
Minimal fat-loss effect; GI upset possible |
Limited use cases |
Low–Moderate (tiny effects) |
D |
NatureWise, Sports Research |
| Garcinia cambogia |
Weight loss (claims) |
Botanical |
No meaningful, sustained fat-loss; GI risks |
— |
Low |
F |
— |
| 7-Keto DHEA |
Metabolic (MD-guided) |
Hormone metabolite |
Slight metabolic rate bump; hormonal caveats |
Middle-aged with MD oversight |
Low–Moderate |
C |
Life Extension (doctor-supervised) |
| L-Ornithine |
Ammonia & sleep quality |
Amino acid |
Reduces perceived fatigue; supports ammonia handling |
High-protein eaters; late-night heavy meals |
Low–Moderate |
C |
NOW, Thorne |
| Cordyceps (militaris/sinensis) |
Performance (endurance), Energy |
Mushroom extract |
May improve aerobic capacity and fatigue resistance |
Endurance athletes, low-energy individuals |
Moderate human; small RCTs |
B |
Nammex/Real Mushrooms, Host Defense, Double Wood |
| Reishi (Ganoderma lucidum) |
Immune, Stress/Sleep |
Mushroom extract |
Immune modulation and calmer sleep |
Stressed adults, frequent colds |
Moderate human; many mechanistic |
B |
Host Defense, Real Mushrooms, Life Extension |
| Chondroitin sulfate |
Joint |
Supplement |
Supports joint comfort with glucosamine |
Adults with knee OA |
Moderate–strong human |
B |
Doctor’s Best, Kirkland, NOW |
| Meso-zeaxanthin |
Eye (macula) |
Carotenoid |
Completes macular pigment alongside lutein/zeaxanthin |
Screen-heavy users, early macular risk |
Moderate human |
B |
MacuHealth (LMZ3), Life Extension |
| D-Aspartic Acid (DAA) |
Hormone (T) |
Amino acid |
May transiently increase testosterone in some |
Men with low T; training blocks |
Mixed/weak human |
D |
BulkSupplements, NutraBio |
| Fadogia agrestis |
Hormone (T) |
Herb |
Popular T booster with minimal human data |
Niche biohackers only |
Very weak human |
F |
— (avoid until better data) |
| Mucuna pruriens (L-DOPA) |
Mood/Drive |
Herb extract |
Dopaminergic support; libido/motivation |
Low drive or Parkinson’s adjunct (MD-guided) |
Moderate (specific contexts) |
C |
Himalaya, NOW, Double Wood |
| Evening Primrose Oil (GLA) |
Skin, Women’s health |
Oil |
GLA for skin hydration and PMS symptoms |
Women with PMS/eczema |
Moderate human |
C |
Barlean’s, NOW, Solgar |
| Borage Oil (high-GLA) |
Skin, Inflammation |
Oil |
Higher GLA per softgel than EPO |
Those wanting higher GLA dose |
Moderate human |
C |
Life Extension, NOW |
| Ceramides (wheat extract oil) |
Skin |
Lipid extract |
Improves skin barrier and hydration |
Dry/aging skin |
Moderate human |
B |
Ceramosides® products (Life Extension, Sports Research) |
| L-Serine |
Neuro, Sleep |
Amino acid |
May support neuropathy, sleep quality |
Neuropathy risk, poor sleep |
Early human |
C |
Thorne (Seriphos alt is phosphoserine), BulkSupplements |
| Zinc Carnosine (PepZin GI) |
Gut lining |
Complex |
Repairs/soothes gastric mucosa |
GERD/gastritis support |
Moderate human |
B |
Doctor’s Best PepZin GI, Jarrow |
| Larch Arabinogalactan |
Immune/Gut |
Fiber |
Prebiotic; may cut URTI duration |
Frequent colds, low fiber intake |
Moderate human |
C |
Swanson, NOW |
| Andrographis paniculata |
Immune (URTI) |
Herb |
Reduces duration/severity of colds |
Teachers, parents, travelers |
Moderate human |
B |
Gaia Herbs, Himalaya |
| AHCC (active hexose correlated compound) |
Immune |
Mushroom-derived |
NK-cell activity; adjunct during cold season |
Immunity-focused adults |
Early–moderate human |
C |
Quality of Life (AHCC®), Swanson |
| Butterbur (PA-free) |
Allergy/Migraine |
Herb |
May reduce allergic rhinitis/migraine frequency |
Seasonal allergy sufferers |
Moderate human |
C |
Petadolex® (PA-free only) |
| Celery Seed Extract |
Uric Acid/BP |
Herb |
Supports uric acid and mild BP |
Gout-prone, mild hypertension |
Early–moderate human |
C |
Swanson, Nature’s Way |
| Black Cohosh |
Women’s health |
Herb |
Menopause hot-flash relief |
Peri/postmenopausal women |
Moderate human |
B |
Remifemin®, Nature’s Way |
| Vinpocetine |
Brain blood flow |
Drug-like |
Cerebral circulation/cognition support |
Older adults (note regulatory status) |
Mixed human |
C |
Life Extension (check legality in your country) |
| Capsaicin (oral) |
Metabolic |
Compound |
Tiny thermogenic effect; appetite aid |
Cutting phases |
Mixed human |
D |
Swanson, NOW |
| Choline Bitartrate |
Brain/Liver |
Choline salt |
Budget choline for liver/methylation |
High alcohol/fatty liver risk |
Moderate human |
C |
NOW, BulkSupplements |
| Grape Skin Polyphenols |
Vascular |
Polyphenols |
Endothelial function; BP support |
Hypertensive/pre-hypertensive |
Early–moderate |
C |
Life Extension, Pure Encapsulations |
| Meso-PS (Phosphatidylserine 100 mg variants) |
Stress/Cortisol |
Phospholipid |
Blunts exercise-induced cortisol; focus |
High-stress workers |
Moderate human |
B |
Jarrow, Double Wood |
| Green Coffee Bean (chlorogenic acids) |
Metabolic |
Extract |
Small aid to glucose/weight control |
Overweight, high post-meal glucose |
Mixed human |
C |
NatureWise, Life Extension |
| Berberine + Inositol combo |
Metabolic/PCOS |
Stack |
Insulin sensitivity & cycle regularity |
PCOS (MD-guided) |
Moderate human (combo) |
B |
Thorne, Life Extension (separate ingredients) |
| Skullcap (Baicalin) |
Calm/Inflammation |
Herb |
Anxiolytic + anti-inflammatory flavones |
Stress/anxiety |
Early–moderate human |
C |
Gaia Herbs, Double Wood |
| Horsetail (Silica herb) |
Hair/Nail |
Herb |
Silica source for hair/nails |
Weak hair/nails |
Weak–early human |
D |
Nature’s Way |
| Pine Pollen |
Hormone (T) |
Pollen |
Claims natural T support; scant human data |
Men chasing natural T |
Very weak |
F |
— (insufficient evidence) |
| Bacillus spore probiotics |
Gut resilience |
Probiotic |
Heat-stable spore strains; bloat support |
Travelers; SIBO-prone (case-by-case) |
Moderate strain-specific |
C |
Microbiome Labs (MegaSpore), Just Thrive |
| Bifidobacterium longum 1714 |
Stress/Brain–gut |
Probiotic strain |
May reduce stress scores |
High-stress adults |
Early–moderate strain-specific |
C |
Zenflore® (PrecisionBiotics) |
| Korean Red Ginseng (Rg1/Rb1-std.) |
Energy/Libido |
Adaptogen |
Mild energy, libido, glucose effects |
Fatigued adults |
Moderate human |
B |
CheongKwanJang, ILHWA, Nature’s Way |
| Cissus quadrangularis |
Joint/Tendon |
Herb |
May reduce joint discomfort |
Lifters with elbow/knee niggles |
Early–moderate |
C |
PrimaForce, Swanson |
| Pau d’Arco (lapachol-std.) |
Microbalance |
Bark extract |
Traditional anti-microbial support |
Recurrent yeast issues |
Weak–early |
D |
Herb Pharm |
| Shatavari (Asparagus racemosus) |
Women’s health |
Herb |
Menopause/PMS support, libido |
Peri-menopausal women |
Early–moderate |
C |
Himalaya, Banyan Botanicals |
| Dandelion (Taraxacum) leaf |
Fluid balance |
Herb |
Gentle diuretic; bloat relief |
PMS bloat, salt-heavy diets |
Weak–moderate |
C |
Gaia Herbs |
| Cissus + Curcumin topical (combo) |
Joint (topical) |
Topical stack |
Local joint comfort |
Lifters with localized pain |
Early |
C |
Euphoria formulations (various) |
| Beta-Sitosterol (stand-alone) |
Prostate |
Plant sterol |
Urinary flow in BPH |
Men >50 with LUTS |
Moderate human |
B |
NOW, Swanson |
| Astaxanthin + Vitamin E mix |
Skin/Photo |
Antioxidant stack |
UV-induced skin fatigue & wrinkles |
Outdoor athletes |
Moderate human (combo) |
B |
AstaReal® sources (Sports Research, NOW) |
| Coluracetam/Noopept |
Nootropic |
Peptide-like |
Subjective memory/focus |
Biohackers; very limited data |
Very weak human |
F |
— (not recommended) |
| Gynostemma pentaphyllum (tea) |
Metabolic/Longevity |
Herb |
AMPK-leaning, mild glucose/lipid |
Metabolic syndrome |
Early–moderate |
C |
Dragon Herbs, Teawarehouse |
| Sclareolide |
Body comp |
Terpene |
Marketed for “cutting”; evidence lacking |
Cutting phases |
Very weak |
F |
— |
| Cissus + MSM + Boswellia combo |
Joint stack |
Supplement stack |
Multi-pathway joint support |
Heavy lifters, OA |
Moderate (components) |
B |
Build from individual reputable brands |
| Kanna (Sceletium tortuosum) |
Mood/Anxiety |
Herb |
Serotonergic calm; social stress |
Acute anxiety |
Early–moderate |
C |
Zembrin® products |
| Proline + Hydroxyproline |
Skin/Collagen |
Amino acids |
Collagen precursors (non-collagen) |
Low-protein diets |
Early–moderate |
C |
BulkSupplements (or get via collagen peptides) |
| Oxaloacetate (OAA) |
Mitochondrial / Longevity |
Metabolite salt |
Supports mitochondrial turnover and may slow biological aging markers |
Older adults, fatigue or metabolic-slowdown cases |
Moderate (human pilot + animal lifespan) |
B |
BenaGene®, Jarrow (Oxaloacetate complex) |
| NADH (reduced NAD⁺) |
Energy / Cognitive |
Coenzyme |
Directly donates electrons to the mitochondrial chain; small boost to alertness |
Chronic fatigue, jet lag, low-energy |
Moderate (small RCTs) |
C |
Enada®, NOW Foods |
| Ketone Esters (R-3-hydroxybutyl R-3-hydroxybutyrate) |
Energy / Brain fuel |
Exogenous ketone |
Rapid clean fuel for brain and endurance |
Endurance athletes, keto-adapted users |
Moderate (acute human) |
B |
H.V.M.N., KetoneAid KE4 |
| Ketone Salts (BHB Salts) |
Energy / Metabolic |
Salt complex |
Raises blood β-hydroxybutyrate mildly for mental energy |
Low-carb dieters, fasting support |
Mixed / moderate |
C |
Perfect Keto®, KetoLogic® |
| Succinic Acid |
Mitochondrial cycle |
TCA intermediate |
Enhances ATP production and antioxidant buffering |
Fatigued or metabolic-syndrome adults |
Early human |
C |
BulkSupplements |
| Malic Acid |
Energy / Recovery |
TCA intermediate |
May reduce post-exercise soreness (with magnesium malate) |
Chronic fatigue, athletes |
Moderate human |
C |
NOW Foods, Thorne (Mag Malate) |
| D-Ribose |
Energy metabolism |
Simple sugar |
Restores ATP in myocardium and fatigue conditions |
Chronic fatigue, heart failure patients |
Moderate human |
B |
Life Extension, Doctor’s Best |
| L-Carnitine L-Tartrate (LCLT) |
Energy / Recovery |
Amino-acid derivative |
Transports fatty acids into mitochondria for fuel; reduces DOMS |
Strength athletes, vegetarians |
Strong human |
A |
NOW, Thorne, NutraBio |
| Acetyl-L-Carnitine (ALCAR) |
Brain / Mitochondrial |
Amino-acid derivative |
Supports brain energy, focus, and nerve repair |
Aging brains, fatigue |
Strong human |
A |
Jarrow, Doctor’s Best, Thorne |
| R-Alpha-Lipoic Acid (R-ALA) |
Antioxidant / Energy |
Fat-soluble antioxidant |
Recycles CoQ10 and glutathione; improves insulin sensitivity |
Diabetics, mitochondrial support |
Strong human |
A |
Doctor’s Best (R-ALA), Life Extension |
| Coenzyme Q9 (Ubiquinone-9) |
Energy support |
Quinone |
Similar to CoQ10 with better tissue penetration in some |
Older adults |
Early–moderate |
C |
Swanson, NOW |
| Carnitine Orotate |
Energy / Liver |
Carnitine complex |
Combines carnitine & orotic acid for liver mitochondrial support |
Fatty liver, chronic fatigue |
Early human |
C |
Double Wood Supplements |
| Phosphatidylcholine (PC) |
Cell membrane / Liver |
Phospholipid |
Rebuilds mitochondrial and liver membranes |
Fatty liver, high-toxin exposure |
Strong human (liver data) |
A |
BodyBio PC, NOW, Thorne |
| Carnosine |
Longevity / Glycation |
Dipeptide |
Buffers pH and reduces AGEs for mitochondrial protection |
Aging adults, diabetics |
Moderate human |
B |
Life Extension, Double Wood |
| Ubiquinol + PQQ Combo |
Mitochondrial biogenesis |
Stack |
Stimulates new mitochondria and ATP production |
Older adults, low energy |
Moderate–strong |
A |
Life Extension (Mitochondrial Energy Optimizer) |
| MitoQ (CoQ10 targeted) |
Targeted mitochondrial |
Antioxidant derivative |
Delivers CoQ10 directly to mitochondria for ROS reduction |
Aging adults with oxidative stress |
Moderate human |
B |
MitoQ Official |
| Pyrroloquinoline Quinone (PQQ) |
Mitochondrial biogenesis |
Quinone |
Stimulates new mitochondrial growth |
Cognitive aging, fatigue |
Strong preclinical + human pilot |
B |
Jarrow, NOW Foods |
| Urolithin A (Mitopure®) |
Mitophagy / Longevity |
Metabolite |
Promotes mitophagy to clear damaged mitochondria |
Aging adults / low muscle energy |
Strong human pilot (2022–23) |
A |
Timeline Nutrition (Mitopure®) |
| Magnesium Malate |
Energy / Fatigue |
Mineral complex |
Combines Mg + malic acid for ATP cycle support |
Chronic fatigue and muscle soreness |
Strong human |
A |
Thorne, NOW |
| Riboflavin (B2) |
Energy / Migraine |
Vitamin |
Cofactor for FAD & mitochondrial energy; lowers migraine frequency |
Migraine sufferers, low energy |
Strong human (migraine data) |
A |
Thorne, NOW, Pure Encapsulations |
| Pantethine (B5 active) |
Energy / Metabolic |
Vitamin |
Supports CoA synthesis for fat metabolism |
Lipid issues / fatigue |
Strong human |
B |
Jarrow Formulas, NOW |
| Methylene Blue (low dose) |
Mitochondrial redox |
Redox dye |
Electron carrier enhancing ETC efficiency (µM dose only) |
Cognitive decline / biohackers |
Early–moderate human |
C |
Troscriptions (Blue Cannatine) – use MD supervision |
| Succinate Dehydrogenase Boosters (stack) |
Mitochondrial enzyme |
Stack concept |
Theoretical TCA amplifiers (e.g., oxaloacetate + succinate) |
Research / advanced biohackers |
Early data only |
D |
— |
| Sodium Pyruvate |
Energy buffer |
Metabolite salt |
Improves cellular redox and fatigue tolerance |
CFS / exercise fatigue |
Early human |
C |
BulkSupplements |
| Niacinamide Riboside Hydrogen (NRH) |
NAD⁺ precursor |
NAD⁺ booster |
New generation precursor with rapid NAD⁺ rise |
Longevity research users |
Early human (2022–24 data) |
B |
ChromaDex (Niagen prototype) |
| Alpha-Ketobutyrate (AKB) |
Longevity / Metabolic |
Keto-acid |
May extend lifespan via redox balance (rodent data) |
Advanced longevity users |
Preclinical only |
D |
— |
| Thiamine (Benfotiamine for mitochondria) |
Energy / Nerve |
Vitamin B1 form |
Improves nerve energy metabolism & glycation defense |
Diabetic neuropathy |
Strong human |
A |
Doctor’s Best, Life Extension |
| Acarbose |
Longevity / Metabolic Health |
Prescription alpha-glucosidase inhibitor |
Slows carbohydrate absorption, blunts glucose spikes, and extends lifespan in mice more than almost any other compound tested |
People with insulin resistance, prediabetes, or those seeking to reduce post-meal glucose spikes |
Strong animal (longevity), moderate human (glucose/lipid studies) |
A |
Prescription only (Glucobay®, Precose®). Research alternatives: physician-compounded or MD-supervised use only |
| Finasteride |
Hormonal Health / Hair |
Prescription 5α-reductase inhibitor |
Blocks conversion of testosterone into DHT, reducing hair loss and prostate growth |
Men with androgenic alopecia (male-pattern baldness) or benign prostatic hyperplasia (BPH) |
Strong human (multiple RCTs, FDA-approved) |
A (for hair loss) / C (for overall health) |
Prescription only (Propecia®, Proscar®) |
| Thodiola rosea |
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