The Full Ranking

The Supplement Tier List

Last reviewed Jul 2026

Every supplement we score, in one ranked list. Of the 176 supplements on this site, 15 show strong evidence for their primary benefit. 42 more are likely effective. The remaining 119 - 68 percent of everything we have scored - are mixed, weak, or ineffective. That ratio is the most useful thing on this page: most of the supplement aisle is sold on far less evidence than its marketing implies.

How to read it: a tier grades the evidence behind an ingredient's primary benefit, under the same published rubric as every scorecard here. It is not a safety rating, and it is not a brand rating - which specific product executes an ingredient best (dose, form, testing, price) is what each profile's 0-100 product scores answer. Tiers are our read of the research record, and the methodology shows exactly how we grade it.

Tier 1

Strong Evidence15 supplements

Multiple well-run human trials, or meta-analyses of them, support the primary benefit at doses you can actually buy. This is as good as supplement evidence gets.

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.Calcium + Vitamin D3Preserves bone mineral density and supports bone health, particularly in postmenopausal women and older adults at risk for osteoporosis.Creatine MonohydrateStrength, power output, lean mass, cognitive support under stress EPA Fish OilLowers triglycerides and reduces major adverse cardiovascular events in high-risk patients, with strongest evidence at high doses (1,000-4,000 mg EPA daily).Fish Oil (Omega-3)Heart health, triglyceride reduction, inflammation, joint support, brain health Folate / MethylfolatePregnancy health (neural tube defect prevention), homocysteine reduction, methylation support, mood and mental health Iron (Bisglycinate)Treatment of iron deficiency and iron-deficiency anemia; restoring hemoglobin, ferritin, and red blood cell production MelatoninSleep onset latency reduction, circadian rhythm regulation, jet lag recovery Prenatal MultivitaminProvides essential nutrients for fetal development and maternal health during preconception, pregnancy, and lactation.Protein PowderHitting a daily protein target to support lean mass, strength, and recovery from resistance training Psyllium HuskSoluble 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.Vitamin B12Nerve function, red blood cell formation, DNA synthesis, and energy metabolism Vitamin D3Bone health, immune function, mood regulation, calcium absorption Whey Protein IsolateMuscle protein synthesis, lean mass accrual, and recovery from resistance exercise ZincImmune function, wound healing, DNA synthesis, and reproductive health - supported by decades of clinical evidence

Tier 2

Likely Effective42 supplements

The evidence genuinely points to a benefit, but with fewer trials, smaller samples, or effects tied to a specific context or population. Promising, not proven.

Algal Oil (Vegan Omega-3)DHA and EPA omega-3s from a vegan source - brain health, cardiovascular protection, inflammation reduction AshwagandhaStress reduction, anxiety, cortisol lowering, sleep quality, testosterone support Beetroot PowderImproves exercise endurance, reduces blood pressure, and lowers the oxygen cost of submaximal exercise via dietary nitrate conversion to nitric oxide.BerberineBlood sugar regulation, cholesterol reduction, metabolic health, weight management Beta-AlanineSupports exercise capacity in high-intensity efforts lasting 1-4 minutes by raising intramuscular carnosine and buffering acid build-up Casein ProteinSlow-digesting complete protein for sustained amino acid delivery, particularly before sleep Cod Liver OilCombined source of omega-3 fatty acids (EPA/DHA), vitamin A, and vitamin D CoQ10 (Ubiquinol)Heart failure support, statin-induced myopathy relief, cellular energy production, antioxidant protection D-Chiro-InositolInsulin 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 Electrolyte PowdersReplaces sodium, potassium, and other electrolytes lost during prolonged exercise, heat exposure, or acute illness Fiber SupplementRegularity, cholesterol and blood-sugar support, and satiety Garlic ExtractModest blood pressure reduction in hypertensives, small LDL cholesterol drop, mild antiplatelet effect, possible cold-frequency reduction Ginger (Zingiber officinale, rhizome extract)Supports digestive comfort and a normal nausea response; modest joint comfort support GlycineImproved subjective sleep quality, reduced sleep onset latency, and reduced next-day fatigue when taken before bed 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 InositolPCOS metabolic and ovulatory support, gestational diabetes prevention, anxiety and panic disorder Krill OilProvides phospholipid-bound omega-3 fatty acids (EPA and DHA) for cardiovascular, joint, and anti-inflammatory support with potentially better absorption than fish oil.L-CitrullineNitric oxide production, blood flow, exercise performance, blood pressure support L-TheanineReduces subjective stress and anxiety while promoting relaxed focus without sedation Lutein + ZeaxanthinMacular pigment density, visual performance under glare and screen-time conditions, and reduced risk of advanced AMD progression in higher-risk older adults Magnesium CitrateMagnesium replenishment, constipation relief, general health maintenance Magnesium GlycinateSleep quality, muscle relaxation, anxiety reduction, blood pressure support Mass GainerConvenient calorie surplus for weight gain in underweight individuals or hardgainers struggling to eat enough whole food Multivitamin (General Adult)Nutritional insurance to fill dietary gaps in essential vitamins and minerals Myo-InositolSupports normal ovarian function, insulin sensitivity, and cycle regularity in women with PCOS, with secondary use for IVF egg quality and gestational diabetes prevention 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.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.Plant Protein BlendSupports muscle protein synthesis, recovery, and hypertrophy as a dairy-free alternative to whey protein.PotassiumBlood pressure regulation, fluid balance, nerve signaling, muscle contraction Probiotic (General Multi-Strain)Digestive health, immune support, antibiotic-associated diarrhea prevention Riboflavin (Vitamin B2)High-dose riboflavin for migraine-frequency support (a Level B guideline use)Saccharomyces BoulardiiProbiotic yeast for digestive resilience during and after antibiotics 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.TaurineBlood pressure support, exercise endurance, cardiovascular and metabolic health Thiamine (Vitamin B1)Corrects vitamin B1 deficiency; a coverage play for people eating much less Vitamin AVision, immune function, skin health, cell differentiation Vitamin B ComplexCoverage 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 Vitamin B6Premenstrual and pregnancy-nausea symptom support; a coenzyme with a real dose ceiling Vitamin CSupports immune function, reduces common cold duration, acts as a potent antioxidant, and enhances non-heme iron absorption.Vitamin D3 + K2Bone health, immune function, cardiovascular protection, calcium metabolism Vitamin K2Bone health, cardiovascular protection, calcium metabolism Vitex (Chasteberry)Standardized vitex extract supports premenstrual comfort and cyclic breast tenderness through mild prolactin reduction at the pituitary

Tier 3

Mixed Evidence77 supplements

The trials disagree. A real effect may exist for some people or some uses, but the research is split enough that we cannot call it either way.

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.Acetyl-L-CarnitineDiabetic peripheral neuropathy, cognitive aging support, mitochondrial energy in brain and nerve tissue Agmatine SulfateSold 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 Akkermansia muciniphilaMetabolic health, insulin sensitivity, and gut barrier support 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.Artichoke Leaf Extract (Cynara scolymus / Cynara cardunculus)Supports healthy cholesterol levels already in normal range and supports digestive comfort, especially after fatty meals AstaxanthinSkin photoprotection, eye fatigue, oxidative stress Bacopa MonnieriMemory enhancement, particularly delayed recall and learning rate, with secondary benefits for attention and anxiety reduction BCAAs (Branched-Chain Amino Acids)Muscle protein synthesis, exercise recovery, reduced muscle soreness BenfotiamineNerve comfort and glucose-metabolism support (fat-soluble vitamin B1)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 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 Boswellia SerrataReduces joint pain and improves physical function in osteoarthritis through inhibition of 5-LOX inflammatory pathways, with emerging evidence for inflammatory bowel disease.Bovine ColostrumImmune support (fewer respiratory infections) and gut barrier protection BromelainSupports post-surgical recovery, post-exercise soreness, sinus and nasal comfort, and supplemental joint comfort in osteoarthritis adjunct use Choline BitartrateCheapest way to cover the daily choline Adequate Intake for general health, methylation, and pregnancy; weakest choline form for cognitive or nootropic use Chondroitin SulfateModest reduction in knee osteoarthritis pain and potential slowing of cartilage loss, though evidence is contested CinnamonModest 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 CiticolineAttention, focus, age-related memory support, and cognitive recovery after ischemic insults Collagen PeptidesSkin elasticity, joint cartilage support, and muscle mass maintenance in older adults CordycepsAerobic capacity and exercise tolerance, immune modulation, anti-fatigue support 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 D-MannoseStudied 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 DHEAHormone replacement in adrenal insufficiency, with weaker evidence for mood, libido, and bone density in older adults Digestive EnzymesSupports the breakdown of macronutrients (proteins, fats, carbohydrates) in individuals with enzyme insufficiency, lactose intolerance, or age-related digestive decline.DIM (Diindolylmethane)Shifts estrogen metabolism toward the 2-hydroxyestrone pathway in human trials; clinical-endpoint benefits are not yet established EchinaceaModestly reduces the odds and duration of upper respiratory infections, mostly when taken at first symptoms with the right species and preparation.ElderberryReduces the duration and severity of cold and flu symptoms when taken at the onset of illness.FenugreekModest blood sugar and HbA1c reductions; mixed signals for testosterone, libido, and lactation support Ginkgo BilobaMarketed 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.GlucomannanSoluble 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.Glucosamine SulfateReduction in joint pain and stiffness associated with knee osteoarthritis, with potential to slow structural disease progression Green Tea Extract (EGCG)Antioxidant support, modest fat oxidation enhancement, and cardiovascular health benefits via EGCG catechins Greens PowderConvenient 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.Gymnema SylvestreSweet-taste suppression that can blunt sugar cravings short-term, plus modest support for blood sugar already in the normal range Hawthorn BerryAdjunct cardiovascular support in chronic heart failure (NYHA II-III) under physician supervision; modest signal for mild hypertension Holy Basil (Tulsi)Stress response support, mood balance, and sleep quality through Ayurvedic adaptogen pathways; secondary signal for blood-glucose regulation Huperzine ACognitive function in Alzheimer's disease and vascular dementia via reversible acetylcholinesterase inhibition IodineEssential substrate for thyroid hormone production; supports normal thyroid function and fetal neurodevelopment during pregnancy and lactation KavaShort-term relaxation and occasional anxious feelings; traditionally used as an evening calmative L-ArginineNitric oxide precursor for vasodilation, mild ED support, and amino acid pool L-CarnitineExercise recovery, post-MI cardiovascular support, modest fat-loss adjunct, and male fertility L-GlutamineFuel for intestinal cells and immune cells; studied for gut barrier support, IBS-D symptoms, sickle cell crisis reduction, and recovery in specific clinical settings L-TyrosineSupports working memory and cognitive performance under acute stressors (cold, sleep loss, demanding mental load)Lemon BalmMild stress and anxiety reduction, sleep onset support, acute calmness and cognitive performance Magnesium MalateGeneral magnesium repletion with a malic acid pairing often used for morning dosing, energy, and fibromyalgia-related muscle discomfort MCT OilRapid ketone fuel, modest body composition support when substituted for long-chain fats, and a studied adjunct in mild Alzheimer's cognitive decline Meal Replacement ShakeA 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.Milk Thistle (Silymarin)Liver support - may reduce liver enzymes in fatty liver disease and alcoholic liver disease MSM (Methylsulfonylmethane)Joint pain relief, osteoarthritis symptom management, exercise recovery Mucuna PruriensPlant source of L-DOPA studied in Parkinson's disease; speculative use for mood, libido, and male fertility Olive Leaf ExtractMild blood pressure reduction, modest triglyceride and LDL improvements, antioxidant support 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.Panax Ginseng (Korean Red Ginseng)Cognitive function, fatigue reduction, erectile dysfunction support PhosphatidylserineModest support for age-related memory complaints; cortisol blunting in trained athletes at higher doses Pre-Workout FormulasEnhanced exercise performance through clinically dosed caffeine, citrulline, beta-alanine, and creatine Pumpkin Seed OilSupports normal prostate function and urinary flow in older men, and supports normal bladder function in adults with overactive-bladder symptoms.PycnogenolSupports 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.Red Raspberry LeafTraditional herbal pregnancy tonic taken in late pregnancy as a uterine tea, with thin and mixed clinical evidence behind the folk reputation Red Yeast RiceLDL cholesterol reduction (only when the product actually contains monacolin K, which functions as a low-dose statin)Reds PowderConvenient 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.Reishi MushroomImmune modulation and adaptogenic support; modest evidence for cancer-adjuvant immune markers, fatigue, and quality of life ResveratrolModest improvements in insulin sensitivity, endothelial function, and systolic blood pressure in metabolic and cardiovascular populations Rhodiola RoseaReduces physical and mental fatigue, supports stress adaptation, and improves cognitive performance under stress.SaffronMood support, mild low-mood and stress, sleep quality, and PMS-related symptoms SeleniumThyroid function support, antioxidant defense via selenoprotein synthesis ShilajitTraditional Ayurvedic resin with limited but real evidence for testosterone support in older or subfertile men; most other claims are speculative SpirulinaModest improvements in lipid panel, blood pressure, exercise endurance, and inflammatory markers from a nutrient-dense microalgae Stinging NettleNettle 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.Tart CherryExercise recovery (DOMS, strength, oxidative stress) and modest sleep quality improvements TMG (Trimethylglycine / Betaine Anhydrous)Homocysteine lowering via methylation support, with modest power-output and muscle endurance signal in resistance-trained men Tribulus TerrestrisTraditional 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 TUDCA (Tauroursodeoxycholic Acid)Bile flow and liver support; a chemical chaperone that reduces cellular stress Turmeric / CurcuminAnti-inflammatory effects, joint pain reduction, antioxidant activity Urolithin AMuscle strength and endurance, mitochondrial health (mitophagy)Valerian RootSupports subjective sleep quality and relaxation with nightly use over 2-4 weeks; modest objective effects Vitamin EAntioxidant protection, immune support, skin health

Tier 4

Weak Evidence40 supplements

Support rests mostly on mechanism, animal work, or small pilot studies. The human evidence for the primary benefit is thin.

Alpha-GPCSupports 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.ApigeninPlant 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 AstragalusTraditional 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.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 BiotinSupports nail firmness and thickness in individuals with brittle nails; evidence for hair growth in healthy individuals is weak.BoronBone mineral metabolism, modest free testosterone elevation in men, joint and inflammation markers Calcium Alpha-Ketoglutarate (Ca-AKG)Longevity / healthy-aging support (a metabolite that declines with age)Chaga MushroomAntioxidant support and traditional immune use, with thin human evidence and a real oxalate kidney concern ChlorellaModest LDL and blood pressure support, mucosal immune (sIgA) signal in athletes Chromium PicolinateModest blood sugar / HbA1c support in type 2 diabetes; small effects on weight and carbohydrate craving CopperCorrects copper deficiency - which is almost always caused by too much zinc, not too little copper Dandelion Root (Taraxacum officinale)Traditional digestive bitter and mild diuretic; supports digestive comfort and normal urinary flow ErgothioneineA mushroom-derived antioxidant the body actively retains - promising associations, no proven human benefit yet Evening Primrose OilCyclical breast pain (mastalgia), menopausal hot flashes, and atopic dermatitis support via gamma-linolenic acid (GLA)FisetinSenolytic (clears senescent 'zombie' cells) - strong in mice, unproven in humans GABA (Gamma-Aminobutyric Acid)Stress reduction, relaxation, and sleep support (mechanism disputed)GlutathioneMarketed 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.Hyaluronic AcidSkin hydration and moisture retention; moderate evidence for improved skin elasticity and wrinkle reduction at 120-240mg/day oral doses over 4-12 weeks.Lion's Mane MushroomCognitive support and neuroprotection through nerve growth factor (NGF) stimulation Maca RootMay improve sexual desire and libido independent of hormone changes; limited evidence for energy, mood, and menopausal symptom relief Magnesium L-ThreonateBrain magnesium levels, cognitive function, memory support ManganeseAn essential trace mineral you almost certainly already get enough of - and can overdo Marshmallow RootTraditional demulcent that coats irritated throat and digestive mucous membranes; supports throat comfort during dry cough and oral/pharyngeal irritation.Methylene BlueA mitochondrial/nootropic compound with real pharmacology, thin human evidence, and serious safety rules MoringaWhole-leaf nutrient density, with early signals for blood glucose, lipids, and inflammation in small RCTs N-Acetyl Glucosamine (NAG)Substrate for glycosaminoglycan, hyaluronic acid, and mucin synthesis; preliminary signals for joint comfort, gut barrier support, and skin hyperpigmentation (topical)NattokinaseModest blood pressure reduction in hypertensives, fibrinolytic biomarker effects, theoretical clot prevention Nicotinamide Riboside (NR)NAD+ elevation as a cellular metabolism support; downstream functional benefits in humans remain unconfirmed NMN (Nicotinamide Mononucleotide)Raises blood NAD+ levels; preliminary signals for insulin sensitivity, physical function, and aerobic capacity in midlife and older adults PolicosanolMarketed for cholesterol lowering and cardiovascular support, but the LDL-lowering claim has failed every independent replication trial since 2006.PQQ (Pyrroloquinoline Quinone)Mitochondrial cofactor marketed for cellular energy and cognitive support; small, mostly industry-funded human trials at 20mg/day PterostilbenePolyphenol with better oral bioavailability than resveratrol; small human RCT base for blood pressure and as a co-ingredient in NAD+ stacks QuercetinAnti-inflammatory flavonoid with moderate evidence for blood pressure reduction, allergy symptom relief, and upper respiratory infection reduction in athletes.Saw PalmettoMarketed for prostate health and urinary symptoms associated with BPH, though large clinical trials show it is largely indistinguishable from placebo.SchisandraTraditional adaptogen used for stress resilience, mental performance under fatigue, and liver support; modern human RCT base is thin compared to other adaptogens.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.SpermidineMarketed 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 SulforaphaneActivation of the Nrf2 antioxidant defense pathway and phase II detoxification enzymes Sunflower LecithinSoy-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.Tongkat AliTestosterone 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.

Tier 5

Ineffective2 supplements

The quality evidence that exists points to no benefit for the primary claim. We do not score brands in this tier, because no product can fix absent evidence.

Fadogia AgrestisMarketed as a testosterone booster - but with zero human trials and real animal toxicity signals Sea Moss (Irish Sea Moss)A mineral-rich seaweed marketed for thyroid, immune, and gut support - human evidence is essentially absent

Common Questions

How is this tier list ranked?

Each supplement's tier grades the human evidence behind its primary benefit, under the published rubric we use for every scorecard on this site: Tier 1 means multiple quality trials support it, Tier 5 means the quality evidence points to no benefit. Tiers are assigned per ingredient, not per brand - how well a specific product executes an ingredient (dose, form, testing, price) is what the separate 0-100 product scores measure. The list is generated from the same data as every profile, so it updates when the evidence record does.

Why do so few supplements make Tier 1?

Because the bar is multiple well-run human trials at real-world doses, and most of the market has never cleared it. Of the 176 supplements we score, 15 currently sit in Tier 1 - things like creatine, fish oil, and melatonin, where the research base is deep. That scarcity is the honest headline of this page: most supplements are sold on far less evidence than buyers assume.

Does Tier 5 mean a supplement is unsafe?

No. Tiers grade evidence of benefit, not safety. A Tier 5 supplement is one where the quality research points to no benefit for its primary claim - you are most likely wasting money, which is a different problem from being harmed. Safety considerations, interactions, and who should avoid an ingredient are covered on each supplement's own profile, and none of this is medical advice.

Can a supplement move tiers?

Yes, and that is the point of tying this page to the engine rather than writing it by hand. When new trials land, we re-grade the ingredient's evidence claims, and if the weight of evidence shifts, the tier changes and this list re-renders with it. The 'what's changed' feed tracks score and tier movements as they happen.

If you are used to gaming tier lists, how does this map?

Tier 1 is the S tier: the picks the evidence actually backs. Tier 2 is A. Tier 3 is the crowded B/C middle where the answer is genuinely 'it depends'. Tier 4 is D. Tier 5 is F. We keep the numbered tiers because they map to the evidence rubric every scorecard on this site uses, but the mental model is the same.

Want the reasoning behind any single placement? Every supplement above links to its full profile, with the evidence claims graded one by one. New here? Start with how to choose supplements - it walks through the label-reading skills this list assumes. And when the research record moves, the what's changed feed logs every score and tier movement.

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.