Supplement Database
118 supplements reviewed with evidence scores, dosages, safety profiles, and research citations.
5-HTP
Effective serotonin precursor for mood and sleep, but requires caution due to dangerous interactions with antidepressants.
Acai Berry
A genuinely antioxidant-rich fruit whose 'superfood' marketing has been so exaggerated that the FTC has taken enforcement action against false claims — nutritious but not miraculous.
Acetyl-L-Carnitine
Well-supported for cognitive and nerve health in aging populations, with notable antidepressant effects.
Alpha-GPC
Well-supported for cognitive decline populations, with emerging but unconfirmed athletic performance benefits.
Alpha-Lipoic Acid
Solid evidence for diabetic neuropathy and modest blood sugar benefits, but less compelling for healthy individuals.
Apple Cider Vinegar
Modest blood sugar benefit when taken before carb-heavy meals, but weight loss claims are significantly overhyped.
Ashwagandha (KSM-66)
Good evidence for stress/anxiety reduction. Overhyped for testosterone. Watch for thyroid and liver concerns with long-term use.
Ashwagandha (Sensoril)
Similar to KSM-66 with different standardization — effective for stress and anxiety at lower doses due to higher withanolide concentration.
Astaxanthin
A potent antioxidant with good evidence for skin protection and emerging evidence for eye health, but exercise benefits are inconsistent.
Bacopa Monnieri
One of the best-evidenced natural nootropics for memory, but requires 8-12 weeks of patience before benefits emerge.
Beetroot Juice
One of the best evidence-backed food-based performance enhancers, with real benefits for both exercise and blood pressure through the nitrate-nitric oxide pathway.
Berberine
Impressive blood sugar control evidence — often compared to metformin. But GI side effects are common and it interacts with many medications. Not for casual use.
Beta-Alanine
Proven for improving performance in activities lasting 1-4 minutes (high-rep sets, 400-1500m running). The tingling is harmless.
Biotin
Widely marketed but evidence for hair and nail benefits is weak in people without actual biotin deficiency.
Black Seed Oil
A traditional remedy with growing scientific support for modest metabolic and anti-inflammatory benefits.
Blueberries
Promising for cognitive health in aging adults with good antioxidant evidence, but effects are modest and not yet conclusive enough for a confident recommendation.
Bone Broth
A nutritious food with essentially zero clinical evidence for the dramatic health claims made about it — mostly marketing extrapolated from collagen research.
Boron
An inexpensive trace mineral with modest evidence for bone health and possible minor hormonal effects.
Bovine Colostrum
Promising for athletes' immune health and gut protection during heavy training, but expensive and research is still developing.
Caffeine
The world's best-studied performance enhancer. Safe at moderate doses. Improves both physical and cognitive performance.
Calcium
Important mineral for bones, but food sources are preferred over supplements due to cardiovascular concerns and modest fracture benefit.
Casein Protein
The best protein choice for before bed — slow digestion provides overnight amino acid delivery for muscle recovery.
CBD Oil (Cannabidiol)
Moderate evidence for anxiety relief at adequate doses, but the unregulated market makes quality inconsistent.
Celery Juice
Pure social media pseudoscience with ZERO clinical evidence — the viral claims originate from someone with no medical credentials and contradict basic biology.
Chia Seeds
Nutrient-dense and a great fiber source, but RCTs have largely failed to confirm the dramatic 'superfood' health claims — it's good food, not medicine.
Choline (Alpha-GPC)
An essential nutrient most people are deficient in — supplementation makes sense for those not eating eggs or liver regularly.
Chromium Picolinate
May modestly help blood sugar in diabetics but does essentially nothing for weight loss in healthy people.
Cinnamon (Ceylon)
May modestly help blood sugar in type 2 diabetics, but results are inconsistent and the effect size is clinically uncertain — not a replacement for medication.
Coconut Oil
Raises LDL cholesterol with no proven health benefits — the 'superfood' reputation is contradicted by clinical evidence and major health authorities.
Coenzyme Q10 (CoQ10)
May benefit heart failure patients and those on statins. Evidence for healthy people is limited. Ubiquinol form absorbs better.
Collagen Peptides
Modest improvements in skin hydration and elasticity at 5-10g/day. Joint evidence is weaker. Expensive vs just eating adequate protein.
Creatine Monohydrate
One of the most researched and effective supplements. Proven for strength and power.
D-Aspartic Acid
Initial hype was not supported by subsequent research — DAA does not meaningfully increase testosterone in healthy trained men.
Dark Chocolate / Cocoa
A genuinely health-promoting food with real cardiovascular benefits, as long as you stick to high-cocoa varieties in moderate amounts.
DHEA
Despite the appealing logic of replacing a declining hormone, rigorous trials show DHEA supplementation does not meaningfully reverse aging.
Digestive Enzymes
Effective for diagnosed enzyme deficiencies and lactose intolerance, but limited evidence for general use in healthy people.
DIM (Diindolylmethane)
Modestly shifts estrogen metabolism, but the clinical significance is still being established.
Elderberry (Sambucus nigra)
Promising evidence for shortening colds and flu by 1-3 days when taken early, though trial quality is limited.
Electrolytes (Sodium/Potassium/Magnesium)
Essential for prolonged exercise in heat — one of the few supplements with unambiguous physiological necessity during heavy sweating.
Extra Virgin Olive Oil
One of the most evidence-backed dietary interventions for heart health and longevity, supported by gold-standard RCT evidence.
Fenugreek
Modest testosterone and libido support with decent safety, but effects are subtle rather than transformative.
Fermented Foods (Kimchi/Sauerkraut/Kefir)
One of the best-supported dietary strategies for gut health, backed by a rigorous Stanford clinical trial showing measurable immune and microbiome benefits.
Fiber (Psyllium/Inulin/General)
One of the simplest and most broadly beneficial supplements — most people don't eat enough fiber, and supplementing the gap is safe and effective.
Fish Oil (Standard OTC)
Most OTC fish oil is underdosed for any meaningful benefit — you need 2g+ EPA+DHA daily, which means 4-6 standard capsules.
Flaxseed (Ground)
An affordable, evidence-backed whole food with real benefits for cholesterol and blood pressure — one of the best food-as-supplement options available.
Folic Acid (Folate/B9)
Essential for women of childbearing age — one of the most evidence-backed supplements in all of medicine for preventing neural tube defects.
Garlic Extract (Aged)
Strong evidence for blood pressure reduction with effects comparable to mild antihypertensive drugs — one of the better-supported cardiovascular supplements.
Ginger (Zingiber officinale)
One of the most proven natural remedies available — strong evidence for nausea relief across multiple contexts with excellent safety.
Glucosamine
Popular joint supplement with genuinely conflicting evidence — some trials strongly positive, others clearly negative.
Glycine
A gentle, well-tolerated sleep aid that works through temperature regulation rather than sedation.
Green Tea
A safe, well-studied beverage with modest metabolic and cognitive benefits, best consumed as brewed tea rather than concentrated extracts.
Green Tea Extract (EGCG)
Modestly effective for fat oxidation but carries real liver damage risk when taken in concentrated form on an empty stomach.
High-EPA Fish Oil (Prescription-Grade)
Prescription-grade high-dose EPA is a proven cardiovascular therapy — not a typical supplement but a pharmaceutical with major trial evidence.
Huperzine A
A potent natural cholinesterase inhibitor with moderate evidence for memory support, best used cyclically.
Inositol (Myo-Inositol)
Strong evidence for PCOS management and moderate evidence for panic disorder at high doses.
Iodine
Essential if deficient — particularly critical for pregnant women and those on plant-based diets who avoid iodized salt and dairy.
Iron
Only supplement if blood tests confirm deficiency. Highly effective when needed, potentially dangerous when not. Never self-prescribe.
Kombucha
A trendy fermented beverage with essentially no human clinical evidence — enjoy it if you like the taste, but don't expect health miracles.
Krill Oil
A well-tolerated omega-3 source with possible bioavailability advantages over fish oil, but more expensive per gram of EPA+DHA.
L-Citrulline
A solid pre-workout ingredient for improving blood flow and exercise endurance, though not as well-proven as creatine.
L-Theanine
Gentle calming effect without sedation. Pairs excellently with caffeine for focused energy. Virtually no side effects.
L-Theanine + Caffeine Stack
One of the best-evidenced nootropic combinations — clean, focused energy without jitters.
L-Tyrosine
One of the better-supported acute nootropics — reliably protects cognitive performance under stress, but does not enhance baseline cognition.
Lemon Water
A harmless morning ritual where all benefits come from the water, not the lemon — 'detox' and 'alkalizing' claims are myths with no scientific support.
Lion's Mane (Hericium erinaceus)
Mechanistically compelling for brain health via NGF stimulation, but human clinical evidence is still early-stage and limited.
Lutein & Zeaxanthin
Well-supported for long-term eye health and macular degeneration prevention, especially for those over 50.
Maca Root
Modest evidence for improving sexual desire without altering hormones — a gentle traditional remedy rather than a potent performance enhancer.
Maca Root
Modestly effective for libido in both sexes, working through non-hormonal pathways despite popular belief.
Magnesium Glycinate
Safe, cheap, and most people are deficient. Good for sleep and relaxation. Glycinate form best tolerated.
Magnesium L-Threonate
Promising preclinical evidence for brain health but limited human data — expensive compared to other magnesium forms.
Manuka Honey
Genuinely effective for wound healing and cough relief, but expensive and over-marketed for general 'immunity boosting' claims.
Marine Collagen
Good evidence for skin health benefits including hydration and elasticity, with additional joint support.
Marine Collagen
Good evidence for skin health benefits including hydration and elasticity, with additional joint support.
Matcha
The most potent form of green tea with well-supported cognitive benefits from its unique L-theanine-caffeine combination — a smart coffee alternative.
Melatonin
Effective for sleep timing (jet lag, shift work). Less impressive for general insomnia. Lower doses often work better. Quality varies wildly between brands.
Melatonin (Extended-Release)
Well-suited for older adults with sleep maintenance insomnia, mimicking natural melatonin profile without dependency or hangover.
Milk Thistle (Silymarin)
Reasonable evidence for liver protection, especially in NAFLD and toxin exposure, though not a cure for serious liver disease.
MSM (Methylsulfonylmethane)
Modest evidence for joint pain relief in osteoarthritis — safe and cheap, but don't expect dramatic results.
Multivitamin
Probably unnecessary if your diet is good, but may offer modest cognitive protection in elderly populations per recent COSMOS data.
NAC (N-Acetyl Cysteine)
A well-established glutathione precursor with strong evidence for liver protection and respiratory support.
Nattokinase
Legitimate fibrinolytic activity with promising cardiovascular data, but must be used cautiously around blood-thinning medications.
NMN (Nicotinamide Mononucleotide)
Promising longevity molecule in animals, but human evidence is still early and limited.
Oats / Beta-Glucan
FDA-approved, backed by 58+ clinical trials — oat beta-glucan is one of the most rigorously proven food-based interventions for cholesterol reduction.
Olive Leaf Extract
Moderate evidence for blood pressure reduction with one trial showing comparable efficacy to a low-dose prescription medication.
Omega-3 (EPA/DHA)
Proven for triglycerides and inflammation at adequate doses (2g+). Standard fish oil capsules are often underdosed.
PEA (Palmitoylethanolamide)
A well-supported, non-addictive pain modulator with meta-analytic evidence and an exceptional safety profile.
Pea Protein
An effective plant-based protein that produces comparable muscle gains to whey when protein intake is adequate.
Phosphatidylserine
One of the better-supported nootropics for age-related cognitive decline, with additional cortisol-modulating benefits for athletes.
Pine Bark Extract (Pycnogenol)
A well-researched antioxidant with moderate evidence for circulation and skin health, though expensive.
Pomegranate Juice
Promising evidence for blood pressure and antioxidant benefits, but high sugar content in juice form and inconsistent study quality keep it from a green rating.
Potassium (Supplemental)
Strong evidence for blood pressure reduction — most people don't get enough, but supplementation requires care in certain populations.
Pre-Workout (Combination)
Effective IF ingredients are properly dosed — most commercial pre-workouts are not, hiding behind proprietary blends.
Probiotics (Multi-strain)
Strain-specific benefits — not all probiotics are equal. Best evidence for antibiotic-associated diarrhea and IBS. Generic products may not match studied strains.
Psyllium Husk
One of the most evidence-backed supplements available — proven to lower cholesterol and improve gut regularity with an FDA-approved health claim.
Quercetin
A natural anti-inflammatory and antihistamine with moderate evidence, best suited as an adjunct for allergies rather than a standalone treatment.
Resveratrol
Impressive in animal models but human evidence for longevity or cardiovascular benefits remains unconvincing due to poor bioavailability.
Rhodiola Rosea
Decent evidence for reducing mental fatigue and stress perception. Not as well-studied as ashwagandha but fewer safety concerns.
Saw Palmetto
Despite popularity, the best-designed trials show saw palmetto is no more effective than placebo for prostate symptoms.
Selenium
Essential for thyroid function and beneficial in deficiency, but the SELECT trial ended hopes for cancer prevention and excess intake carries real risks.
Shilajit (Purified)
Traditional Ayurvedic remedy with limited but suggestive modern research — promising but far from proven for testosterone or energy.
Spirulina
A nutrient-dense superfood with moderate evidence for cholesterol and immune support, best viewed as a whole-food supplement rather than a targeted therapeutic.
Tart Cherry Extract
A well-tolerated natural anti-inflammatory with good evidence for exercise recovery and modest sleep benefits.
Taurine
Promising for cardiovascular health and longevity based on animal data, but human evidence for lifespan extension remains unproven.
Tongkat Ali (Eurycoma longifolia)
Promising for mild testosterone support and stress reduction, but studies are small and more rigorous research is needed.
Tribulus Terrestris
Does not boost testosterone — one of the most overhyped supplements on the market.
Turmeric (Curcumin)
Anti-inflammatory effects are real but bioavailability is terrible without enhanced formulations. Not the miracle the marketing suggests.
Vitamin A (Retinol)
Essential vitamin with clear benefits when deficient, but oral high-dose supplementation is dangerous — topical retinoids are the safe path for skin benefits.
Vitamin B Complex
Essential insurance for at-risk groups (vegans, elderly, stressed) but unlikely to supercharge energy in well-nourished individuals.
Vitamin B12 (Cobalamin)
Essential for vegans and elderly (absorption declines with age). Won't boost energy unless you're actually deficient. Deficiency causes serious nerve damage if untreated.
Vitamin B6 (Pyridoxine)
Essential vitamin for nerve and mood health, but supplementation mainly benefits those who are deficient.
Vitamin C (Ascorbic Acid)
Won't prevent colds but may shorten them slightly. Essential for iron absorption. Most people get enough from diet.
Vitamin D3
Essential if deficient. But most claims beyond bone health have disappointed in large RCTs. Test before supplementing.
Vitamin E
Once a popular antioxidant supplement, high-dose vitamin E has been shown to potentially increase mortality — routine supplementation is not recommended.
Vitamin K2 (MK-7)
A logical companion to vitamin D3 that directs calcium to bones and away from arteries, though large-scale RCT data is still developing.
Wheatgrass
A triumph of marketing over science — virtually no clinical evidence supports the detox, alkalizing, or superfood claims, and common vegetables are nutritionally superior.
Whey Protein
Convenient way to hit protein targets. Not magic — whole food protein works equally well. Main value is convenience and cost per gram.
Zinc
Essential mineral. Proven to shorten colds when taken as lozenges within 24h. Don't mega-dose long-term (depletes copper).
Zinc Carnosine (PepZin GI)
A well-targeted gut supplement with good evidence for protecting and repairing the stomach and intestinal lining.