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All Supplements
Pick a supplement and see what the research actually says, which products are worth your money, and how to take it. Every type below has its own scorecard - scored product comparisons, an evidence summary, and dosing guidance - so you can leave with a decision instead of a guess.
Vitamins & Minerals
Vitamin D3
Bone health, immune function, mood regulation, calcium absorption
Magnesium Glycinate
Sleep quality, muscle relaxation, anxiety reduction, blood pressure support
Multivitamin (General Adult)
Nutritional insurance to fill dietary gaps in essential vitamins and minerals
Vitamin B12
Nerve function, red blood cell formation, DNA synthesis, and energy metabolism
Zinc
Immune function, wound healing, DNA synthesis, and reproductive health - supported by decades of clinical evidence
Iron (Bisglycinate)
Treatment of iron deficiency and iron-deficiency anemia; restoring hemoglobin, ferritin, and red blood cell production
Calcium + Vitamin D3
Preserves bone mineral density and supports bone health, particularly in postmenopausal women and older adults at risk for osteoporosis.
Vitamin C
Supports immune function, reduces common cold duration, acts as a potent antioxidant, and enhances non-heme iron absorption.
Vitamin K2
Bone health, cardiovascular protection, calcium metabolism
Magnesium Citrate
Magnesium replenishment, constipation relief, general health maintenance
Vitamin D3 + K2
Bone health, immune function, cardiovascular protection, calcium metabolism
Vitamin E
Antioxidant protection, immune support, skin health
Vitamin A
Vision, immune function, skin health, cell differentiation
Selenium
Thyroid function support, antioxidant defense via selenoprotein synthesis
Potassium
Blood pressure regulation, fluid balance, nerve signaling, muscle contraction
Vitamin B Complex
Coverage of all eight B vitamins - strongest for correcting deficiency in at-risk groups (elderly, vegans, PPI/metformin users), lowering elevated homocysteine, and meeting folate needs in pregnancy
Calcium (Standalone)
Supplies elemental calcium for bone mineral density support without bundling Vitamin D3 - intended for users already getting D3 from a multivitamin, separate D3 supplement, sun exposure, or algal/dairy sources.
Boron
Bone mineral metabolism, modest free testosterone elevation in men, joint and inflammation markers
Chromium Picolinate
Modest blood sugar / HbA1c support in type 2 diabetes; small effects on weight and carbohydrate craving
Lutein + Zeaxanthin
Macular pigment density, visual performance under glare and screen-time conditions, and reduced risk of advanced AMD progression in higher-risk older adults
Alpha-Lipoic Acid (ALA)
Studied for nerve comfort in diabetic peripheral neuropathy under physician care, antioxidant cofactor that regenerates glutathione and vitamins C and E, and modest support for body weight and metabolic markers.
Choline Bitartrate
Cheapest way to cover the daily choline Adequate Intake for general health, methylation, and pregnancy; weakest choline form for cognitive or nootropic use
Sunflower Lecithin
Soy-free phospholipid blend (phosphatidylcholine, PI, PE, PA) traditionally used by breastfeeding women under lactation-consultant guidance for recurrent plugged-duct comfort; also a food-grade emulsifier and a modest dietary source of choline.
Magnesium Malate
General magnesium repletion with a malic acid pairing often used for morning dosing, energy, and fibromyalgia-related muscle discomfort
Iodine
Essential substrate for thyroid hormone production; supports normal thyroid function and fetal neurodevelopment during pregnancy and lactation
Omega Fatty Acids
Fish Oil (Omega-3)
Heart health, triglyceride reduction, inflammation, joint support, brain health
Krill Oil
Provides phospholipid-bound omega-3 fatty acids (EPA and DHA) for cardiovascular, joint, and anti-inflammatory support with potentially better absorption than fish oil.
EPA Fish Oil
Lowers triglycerides and reduces major adverse cardiovascular events in high-risk patients, with strongest evidence at high doses (1,000-4,000 mg EPA daily).
Algal Oil (Vegan Omega-3)
DHA and EPA omega-3s from a vegan source - brain health, cardiovascular protection, inflammation reduction
Cod Liver Oil
Combined source of omega-3 fatty acids (EPA/DHA), vitamin A, and vitamin D
Protein & Amino Acids
Creatine Monohydrate
Strength, power output, lean mass, cognitive support under stress
Whey Protein Isolate
Muscle protein synthesis, lean mass accrual, and recovery from resistance exercise
Plant Protein Blend
Supports muscle protein synthesis, recovery, and hypertrophy as a dairy-free alternative to whey protein.
BCAAs (Branched-Chain Amino Acids)
Muscle protein synthesis, exercise recovery, reduced muscle soreness
L-Citrulline
Nitric oxide production, blood flow, exercise performance, blood pressure support
Casein Protein
Slow-digesting complete protein for sustained amino acid delivery, particularly before sleep
Protein Powder
Hitting a daily protein target to support lean mass, strength, and recovery from resistance training
Mass Gainer
Convenient calorie surplus for weight gain in underweight individuals or hardgainers struggling to eat enough whole food
Herbal & Botanical
Ashwagandha
Stress reduction, anxiety, cortisol lowering, sleep quality, testosterone support
Turmeric / Curcumin
Anti-inflammatory effects, joint pain reduction, antioxidant activity
Rhodiola Rosea
Reduces physical and mental fatigue, supports stress adaptation, and improves cognitive performance under stress.
Maca Root
May improve sexual desire and libido independent of hormone changes; limited evidence for energy, mood, and menopausal symptom relief
Panax Ginseng (Korean Red Ginseng)
Cognitive function, fatigue reduction, erectile dysfunction support
Milk Thistle (Silymarin)
Liver support - may reduce liver enzymes in fatty liver disease and alcoholic liver disease
Probiotics & Gut Health
Probiotic (General Multi-Strain)
Digestive health, immune support, antibiotic-associated diarrhea prevention
Digestive Enzymes
Supports the breakdown of macronutrients (proteins, fats, carbohydrates) in individuals with enzyme insufficiency, lactose intolerance, or age-related digestive decline.
Psyllium Husk
Soluble fiber that improves bowel regularity, lowers LDL cholesterol, and moderates post-meal blood glucose spikes. One of the few supplements with an FDA-approved health claim for heart disease risk reduction.
L-Glutamine
Fuel for intestinal cells and immune cells; studied for gut barrier support, IBS-D symptoms, sickle cell crisis reduction, and recovery in specific clinical settings
Slippery Elm (Ulmus rubra inner bark)
Mucilaginous demulcent that coats the throat, esophagus, and gut lining. Long traditional use for sore throat, dry cough, heartburn, and digestive discomfort. Modern clinical evidence is thin and mostly comes from herbal-combination studies, not slippery-elm-alone trials.
Marshmallow Root
Traditional demulcent that coats irritated throat and digestive mucous membranes; supports throat comfort during dry cough and oral/pharyngeal irritation.
Dandelion Root (Taraxacum officinale)
Traditional digestive bitter and mild diuretic; supports digestive comfort and normal urinary flow
Peppermint Oil (Enteric-Coated)
Reduces abdominal pain, bloating, and global symptoms of irritable bowel syndrome when delivered in an enteric-coated formulation that bypasses the stomach and releases in the small intestine.
Betaine HCl (Betaine Hydrochloride)
Temporary gastric reacidification for individuals with documented low stomach acid (hypochlorhydria), with rapid but short-lived effect on gastric pH; not a treatment for reflux, ulcers, or generic indigestion
Ginger (Zingiber officinale, rhizome extract)
Supports digestive comfort and a normal nausea response; modest joint comfort support
Sleep & Relaxation
Melatonin
Sleep onset latency reduction, circadian rhythm regulation, jet lag recovery
5-HTP (5-Hydroxytryptophan)
A serotonin precursor derived from Griffonia simplicifolia seeds that may improve sleep quality, support mood, and promote satiety by increasing central serotonin synthesis.
L-Theanine
Reduces subjective stress and anxiety while promoting relaxed focus without sedation
GABA (Gamma-Aminobutyric Acid)
Stress reduction, relaxation, and sleep support (mechanism disputed)
Glycine
Improved subjective sleep quality, reduced sleep onset latency, and reduced next-day fatigue when taken before bed
Lemon Balm
Mild stress and anxiety reduction, sleep onset support, acute calmness and cognitive performance
Apigenin
Plant flavone from chamomile and parsley, studied in cells and rodents for relaxation, NAD+/CD38 modulation, and longevity; no high-quality human RCTs on the standalone supplement
Holy Basil (Tulsi)
Stress response support, mood balance, and sleep quality through Ayurvedic adaptogen pathways; secondary signal for blood-glucose regulation
Kava
Short-term relaxation and occasional anxious feelings; traditionally used as an evening calmative
Saffron
Mood support, mild low-mood and stress, sleep quality, and PMS-related symptoms
Valerian Root
Supports subjective sleep quality and relaxation with nightly use over 2-4 weeks; modest objective effects
SAMe (S-Adenosylmethionine)
A methyl donor synthesized in the body from methionine and ATP that supports a positive mood, joint comfort, and liver function via methylation, transsulfuration, and aminopropylation pathways.
Schisandra
Traditional adaptogen used for stress resilience, mental performance under fatigue, and liver support; modern human RCT base is thin compared to other adaptogens.
Joint & Bone Health
Boswellia Serrata
Reduces joint pain and improves physical function in osteoarthritis through inhibition of 5-LOX inflammatory pathways, with emerging evidence for inflammatory bowel disease.
Glucosamine Sulfate
Reduction in joint pain and stiffness associated with knee osteoarthritis, with potential to slow structural disease progression
MSM (Methylsulfonylmethane)
Joint pain relief, osteoarthritis symptom management, exercise recovery
Chondroitin Sulfate
Modest reduction in knee osteoarthritis pain and potential slowing of cartilage loss, though evidence is contested
Palmitoylethanolamide (PEA)
Studied for nerve discomfort, low back pain with sciatic involvement, and general pain comfort via PPAR-alpha activation and modulation of mast cell and glial cell signaling.
Bromelain
Supports post-surgical recovery, post-exercise soreness, sinus and nasal comfort, and supplemental joint comfort in osteoarthritis adjunct use
N-Acetyl Glucosamine (NAG)
Substrate for glycosaminoglycan, hyaluronic acid, and mucin synthesis; preliminary signals for joint comfort, gut barrier support, and skin hyperpigmentation (topical)
Cognitive & Nootropics
Alpha-GPC
Supports cognitive function in age-related decline, increases power output in athletes, and provides a highly bioavailable source of choline that crosses the blood-brain barrier.
Lion's Mane Mushroom
Cognitive support and neuroprotection through nerve growth factor (NGF) stimulation
Magnesium L-Threonate
Brain magnesium levels, cognitive function, memory support
Ginkgo Biloba
Marketed for cognitive enhancement and dementia prevention, but the largest clinical trials have failed to support its most popular claims. Modest evidence exists for peripheral circulation and existing mild cognitive impairment.
Bacopa Monnieri
Memory enhancement, particularly delayed recall and learning rate, with secondary benefits for attention and anxiety reduction
Acetyl-L-Carnitine
Diabetic peripheral neuropathy, cognitive aging support, mitochondrial energy in brain and nerve tissue
Citicoline
Attention, focus, age-related memory support, and cognitive recovery after ischemic insults
Phosphatidylserine
Modest support for age-related memory complaints; cortisol blunting in trained athletes at higher doses
Mucuna Pruriens
Plant source of L-DOPA studied in Parkinson's disease; speculative use for mood, libido, and male fertility
Huperzine A
Cognitive function in Alzheimer's disease and vascular dementia via reversible acetylcholinesterase inhibition
L-Tyrosine
Supports working memory and cognitive performance under acute stressors (cold, sleep loss, demanding mental load)
Energy & Performance
Beetroot Powder
Improves exercise endurance, reduces blood pressure, and lowers the oxygen cost of submaximal exercise via dietary nitrate conversion to nitric oxide.
Pre-Workout Formulas
Enhanced exercise performance through clinically dosed caffeine, citrulline, beta-alanine, and creatine
Electrolyte Powders
Replaces sodium, potassium, and other electrolytes lost during prolonged exercise, heat exposure, or acute illness
L-Carnitine
Exercise recovery, post-MI cardiovascular support, modest fat-loss adjunct, and male fertility
Tart Cherry
Exercise recovery (DOMS, strength, oxidative stress) and modest sleep quality improvements
L-Arginine
Nitric oxide precursor for vasodilation, mild ED support, and amino acid pool
Cordyceps
Aerobic capacity and exercise tolerance, immune modulation, anti-fatigue support
Agmatine Sulfate
Sold heavily in pre-workouts for 'pumps' and as a neuropathic pain or mood aid; the marketing is far ahead of the human evidence on every one of those claims
NMN (Nicotinamide Mononucleotide)
Raises blood NAD+ levels; preliminary signals for insulin sensitivity, physical function, and aerobic capacity in midlife and older adults
Nicotinamide Riboside (NR)
NAD+ elevation as a cellular metabolism support; downstream functional benefits in humans remain unconfirmed
TMG (Trimethylglycine / Betaine Anhydrous)
Homocysteine lowering via methylation support, with modest power-output and muscle endurance signal in resistance-trained men
Spermidine
Marketed as a natural polyamine that supports cellular renewal (autophagy); the human evidence for downstream cognitive or longevity benefits is small and the largest RCT missed its primary endpoint
Pterostilbene
Polyphenol with better oral bioavailability than resveratrol; small human RCT base for blood pressure and as a co-ingredient in NAD+ stacks
Beta-Alanine
Supports exercise capacity in high-intensity efforts lasting 1-4 minutes by raising intramuscular carnosine and buffering acid build-up
PQQ (Pyrroloquinoline Quinone)
Mitochondrial cofactor marketed for cellular energy and cognitive support; small, mostly industry-funded human trials at 20mg/day
HMB (Beta-Hydroxy-Beta-Methylbutyrate)
Supports lean body mass preservation and recovery, with the strongest signals in older adults, during bed rest, in novice trainees, and during caloric deficit
Heart & Cardiovascular
CoQ10 (Ubiquinol)
Heart failure support, statin-induced myopathy relief, cellular energy production, antioxidant protection
Taurine
Blood pressure support, exercise endurance, cardiovascular and metabolic health
Resveratrol
Modest improvements in insulin sensitivity, endothelial function, and systolic blood pressure in metabolic and cardiovascular populations
Garlic Extract
Modest blood pressure reduction in hypertensives, small LDL cholesterol drop, mild antiplatelet effect, possible cold-frequency reduction
Nattokinase
Modest blood pressure reduction in hypertensives, fibrinolytic biomarker effects, theoretical clot prevention
Policosanol
Marketed for cholesterol lowering and cardiovascular support, but the LDL-lowering claim has failed every independent replication trial since 2006.
Red Yeast Rice
LDL cholesterol reduction (only when the product actually contains monacolin K, which functions as a low-dose statin)
Hawthorn Berry
Adjunct cardiovascular support in chronic heart failure (NYHA II-III) under physician supervision; modest signal for mild hypertension
Artichoke Leaf Extract (Cynara scolymus / Cynara cardunculus)
Supports healthy cholesterol levels already in normal range and supports digestive comfort, especially after fatty meals
Pycnogenol
Supports leg comfort and venous tone in chronic venous insufficiency, healthy blood flow via endothelial function, and skin elasticity at 100-360mg/day of the trademarked Pycnogenol extract.
Weight Management
Green Tea Extract (EGCG)
Antioxidant support, modest fat oxidation enhancement, and cardiovascular health benefits via EGCG catechins
Berberine
Blood sugar regulation, cholesterol reduction, metabolic health, weight management
MCT Oil
Rapid ketone fuel, modest body composition support when substituted for long-chain fats, and a studied adjunct in mild Alzheimer's cognitive decline
Gymnema Sylvestre
Sweet-taste suppression that can blunt sugar cravings short-term, plus modest support for blood sugar already in the normal range
Glucomannan
Soluble fiber from konjac root that expands in the stomach with water, supports satiety before meals, and modestly lowers LDL cholesterol. EFSA approved an Article 13 health claim for body weight reduction at 3g/day in three divided doses with water before meals, in the context of an energy-restricted diet. Trial evidence on weight is mixed: short-term studies favor glucomannan, but the largest meta-analysis found no statistically significant overall effect.
Cinnamon
Modest support for fasting blood glucose already in the normal range, with Ceylon cinnamon strongly preferred over Cassia for chronic daily use because of coumarin content
Immune Support
Elderberry
Reduces the duration and severity of cold and flu symptoms when taken at the onset of illness.
Quercetin
Anti-inflammatory flavonoid with moderate evidence for blood pressure reduction, allergy symptom relief, and upper respiratory infection reduction in athletes.
N-Acetyl Cysteine (NAC)
Replenishes intracellular glutathione, acts as a mucolytic agent, and serves as the standard treatment for acetaminophen overdose. Also studied for respiratory conditions, psychiatric disorders, and oxidative stress.
Astaxanthin
Skin photoprotection, eye fatigue, oxidative stress
Spirulina
Modest improvements in lipid panel, blood pressure, exercise endurance, and inflammatory markers from a nutrient-dense microalgae
Chlorella
Modest LDL and blood pressure support, mucosal immune (sIgA) signal in athletes
Moringa
Whole-leaf nutrient density, with early signals for blood glucose, lipids, and inflammation in small RCTs
Olive Leaf Extract
Mild blood pressure reduction, modest triglyceride and LDL improvements, antioxidant support
Echinacea
Modestly reduces the odds and duration of upper respiratory infections, mostly when taken at first symptoms with the right species and preparation.
Reishi Mushroom
Immune modulation and adaptogenic support; modest evidence for cancer-adjuvant immune markers, fatigue, and quality of life
Chaga Mushroom
Antioxidant support and traditional immune use, with thin human evidence and a real oxalate kidney concern
Sulforaphane
Activation of the Nrf2 antioxidant defense pathway and phase II detoxification enzymes
Glutathione
Marketed as the body's master antioxidant for immune support, detoxification, and skin brightening. Oral bioavailability is the central problem and most downstream claims are weak or unproven.
Astragalus
Traditional immune and qi tonic with a long Chinese herbal history; modern human RCT evidence is limited and most positive trials are chemotherapy or kidney-disease adjuncts, not stand-alone immune support in healthy adults.
Black Seed Oil (Nigella sativa, thymoquinone-containing)
Supports normal lipid balance, blood pressure within the normal range, glycemic markers, and modest weight management; thymoquinone is the studied bioactive
Skin, Hair & Nails
Collagen Peptides
Skin elasticity, joint cartilage support, and muscle mass maintenance in older adults
Biotin
Supports nail firmness and thickness in individuals with brittle nails; evidence for hair growth in healthy individuals is weak.
Hyaluronic Acid
Skin hydration and moisture retention; moderate evidence for improved skin elasticity and wrinkle reduction at 120-240mg/day oral doses over 4-12 weeks.
Men's Health
Saw Palmetto
Marketed for prostate health and urinary symptoms associated with BPH, though large clinical trials show it is largely indistinguishable from placebo.
Tongkat Ali
Testosterone support in men with suboptimal levels, cortisol reduction, and modest ergogenic effects - though the evidence base is still small and largely limited to stressed or aging populations.
Fenugreek
Modest blood sugar and HbA1c reductions; mixed signals for testosterone, libido, and lactation support
DHEA
Hormone replacement in adrenal insufficiency, with weaker evidence for mood, libido, and bone density in older adults
Shilajit
Traditional Ayurvedic resin with limited but real evidence for testosterone support in older or subfertile men; most other claims are speculative
Tribulus Terrestris
Traditional aphrodisiac herb marketed as a testosterone booster; controlled trials in healthy men show no T-raising effect, with a modest libido signal in postmenopausal women
Pumpkin Seed Oil
Supports normal prostate function and urinary flow in older men, and supports normal bladder function in adults with overactive-bladder symptoms.
Stinging Nettle
Nettle root supports normal prostate function and urinary flow in older men with BPH-related symptoms; nettle leaf (a separate plant part) supports a normal allergy response in adults with seasonal allergic rhinitis.
Women's Health
Prenatal Multivitamin
Provides essential nutrients for fetal development and maternal health during preconception, pregnancy, and lactation.
Folate / Methylfolate
Pregnancy health (neural tube defect prevention), homocysteine reduction, methylation support, mood and mental health
Evening Primrose Oil
Cyclical breast pain (mastalgia), menopausal hot flashes, and atopic dermatitis support via gamma-linolenic acid (GLA)
Inositol
PCOS metabolic and ovulatory support, gestational diabetes prevention, anxiety and panic disorder
DIM (Diindolylmethane)
Shifts estrogen metabolism toward the 2-hydroxyestrone pathway in human trials; clinical-endpoint benefits are not yet established
Red Raspberry Leaf
Traditional herbal pregnancy tonic taken in late pregnancy as a uterine tea, with thin and mixed clinical evidence behind the folk reputation
Vitex (Chasteberry)
Standardized vitex extract supports premenstrual comfort and cyclic breast tenderness through mild prolactin reduction at the pituitary
Myo-Inositol
Supports normal ovarian function, insulin sensitivity, and cycle regularity in women with PCOS, with secondary use for IVF egg quality and gestational diabetes prevention
D-Chiro-Inositol
Insulin pathway and ovarian support, almost always better delivered as part of a 40:1 myo-inositol to D-chiro-inositol ratio than as DCI alone
D-Mannose
Studied for urinary tract function support in women with a history of recurrent uncomplicated UTIs, with biologically plausible anti-adhesion mechanism but mixed and recently more negative trial evidence
Cranberry (PAC-Standardized)
Studied for urinary tract health support, particularly the reduction of recurrent UTIs in women, children, and patients after bladder procedures, when standardized to deliver around 36mg of A-type proanthocyanidins (PACs) per day
Black Cohosh (Actaea racemosa / Cimicifuga racemosa)
Standardized isopropanolic black cohosh extract (Remifemin / iCR / BNO 1055) supports comfort during the menopause transition, with the best data for hot flash frequency and intensity over 8-12 weeks
Functional Powders
Greens Powder
Convenient phytonutrient and polyphenol backstop for adults whose daily fruit and vegetable intake falls short - not a vegetable replacement, and the whole-product evidence is thinner than the marketing suggests.
Meal Replacement Shake
A convenient, calorie-controlled stand-in for a meal when you would otherwise skip eating or grab fast food - useful for short-term weight control and convenience, not a health upgrade over a balanced plate of real food.
Reds Powder
Convenient polyphenol and antioxidant backstop for adults who eat almost no berries or fruit - not a fruit replacement, and the whole-product evidence is thinner than the marketing suggests. The one semi-defensible mechanism (beet nitrate lowering blood pressure) needs standalone clinical doses that blends rarely disclose or deliver.
Scores and tiers are our independent opinion, formed by applying a published rubric to label data, third-party certifications, and the research record. They are not statements of objective fact about a product and not a lab test. Where we report a brand-specific fact, it comes from a cited source or a public certification; where verification is missing, we say so rather than assume a result.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.