howtosupplement
Supplements
Protocols
Heart/Inflammation/Mood
Omega-3

Omega-3

Score100
evidenceA
Safe
Lowers triglyceridesModestly lowers blood pressureModestly lowers CV event risk
Performance/Cognition/Mobility
Creatine

Creatine

Score100
evidenceA
Safe
Improves strength and powerIncreases lean mass with trainingImproves function in older adults
Deficiency/Longevity/Immunity
Vitamin D

Vitamin D

Score95
evidenceA
Caution
Corrects vitamin D deficiencySupports bone healthReduces respiratory infection risk
Deficiency/Heart/Sleep
Magnesium

Magnesium

Score92
evidenceA
Caution
Corrects magnesium deficiencyLowers blood pressure modestlyImproves sleep quality
Cognition/Performance/Weight
Caffeine

Caffeine

Score92
evidenceA
Caution
Reduces fatigue and sleepinessBoosts exercise performanceImproves reaction time, attention
Deficiency/Women/Cognition
Iron

Iron

Score85
evidenceA
Caution
Corrects iron-deficiency anemiaPrevents maternal anemiaReduces fatigue when iron is low
Performance/Weight/Longevity
Protein

Protein

Score85
evidenceA
Safe
Enhances strength with trainingSupports lean mass preservationReduces sarcopenia in older adults
Sleep/Mood/Heart
Melatonin

Melatonin

Score80
evidenceA
Safe
Reduces sleep onset latencyMay reduce preoperative anxietyMay lower nocturnal blood pressure
Digestion/Heart/Weight
Psyllium husk

Psyllium husk

Score75
evidenceA
Safe
Improves bowel regularityLowers LDL cholesterolImproves glycemic control
Deficiency/Immunity/Heart
Vitamin C

Vitamin C

Score73
evidenceA
Safe
Corrects deficiency/scurvyShortens common cold durationLowers blood pressure modestly
Deficiency/Longevity/Heart
Vitamin K

Vitamin K

Score72
evidenceB
Caution
Corrects low vitamin K statusSupports bone densityMay reduce arterial stiffness
Women/Deficiency/Heart
Folic Acid

Folic Acid

Score72
evidenceA
Caution
Prevents neural tube defectsCorrects folate deficiencyReverses megaloblastic anemia
Deficiency/Heart/Longevity
Potassium

Potassium

Score72
evidenceA
Caution
Corrects low potassium levelsLowers blood pressureReduces calcium stone recurrence
Deficiency/Mobility/Women
Calcium

Calcium

Score71
evidenceA
Caution
Corrects low calcium intakeReduces preeclampsia riskPreserves bone density
Deficiency/Heart/Inflammation
Cod Liver Oil

Cod Liver Oil

Score71
evidenceB
Caution
Supports vitamin D statusSupports vitamin A statusLowers triglycerides
Beauty/Mobility
Collagen peptides

Collagen peptides

Score71
evidenceB
Safe
Improves skin hydration/elasticityReduces wrinkle depthImproves joint pain/function
Deficiency/Heart/Cognition
Vitamin B12

Vitamin B12

Score70
evidenceA
Safe
Corrects B12 deficiencyReverses megaloblastic anemiaLowers homocysteine
Deficiency/Women/Cognition
Choline

Choline

Score70
evidenceB
Safe
Supports fetal neurodevelopmentHelps prevent fatty liverMay lower homocysteine
Digestion/Immunity/Mood
Probiotics

Probiotics

Score70
evidenceB
Caution
Reduces antibiotic-associated diarrheaPrevents severe diarrhea (C. difficile)Relieves irritable bowel symptoms (IBS)
Deficiency/Cognition/Heart
Vitamin B1 (Thiamine)

Vitamin B1 (Thiamine)

Score68
evidenceB
Safe
Corrects thiamine deficiencyPrevents beriberi/WernickeImproves deficiency neuro symptoms
Deficiency/Immunity/Hormonal
Zinc

Zinc

Score68
evidenceB
Caution
Restores low zinc statusShortens common cold durationMay improve glucose control
Deficiency/Hormonal/Women
Iodine

Iodine

Score68
evidenceA
Caution
Corrects iodine deficiencyReduces goiter from low iodineNormalizes TSH/T4 in insufficiency
Heart/Inflammation/Weight
Red yeast rice

Red yeast rice

Score68
evidenceB
Caution
Lowers LDL cholesterolMay lower blood pressureMay reduce hs-CRP
Women/Hormonal/Mood
Inositol

Inositol

Score68
evidenceB
Safe
Improves PCOS and ovulationImproves insulin sensitivityReduces gestational diabetes risk
Weight/Heart/Women
Berberine

Berberine

Score67
evidenceB
Caution
Reduces fasting glucose/HbA1cLowers LDL and triglyceridesImproves fatty liver markers
Heart/Performance
Beetroot

Beetroot

Score67
evidenceB
Caution
Lowers blood pressureImproves exercise enduranceReduces arterial stiffness
Performance
Beta-Alanine

Beta-Alanine

Score66
evidenceA
Safe
Improves anaerobic performanceImproves training volumeDelays fatigue during hard efforts
Mood/Sleep/Hormonal
Ashwagandha

Ashwagandha

Score66
evidenceB
Caution
Reduces stress and anxietyImproves sleep qualityLowers cortisol
Deficiency/Women/Heart
Vitamin B6

Vitamin B6

Score65
evidenceB
Caution
Corrects vitamin B6 deficiencyReduces nausea in pregnancyLowers homocysteine
Digestion/Women/Inflammation
Ginger

Ginger

Score65
evidenceB
Caution
Reduces nausea and vomitingRelieves menstrual crampsReduces osteoarthritis pain
Heart/Inflammation
Krill oil

Krill oil

Score64
evidenceB
Caution
Lowers triglycerides modestlyImproves omega-3 indexMay lower hs-CRP
Mood/Sleep/Cognition
L-Theanine

L-Theanine

Score64
evidenceB
Safe
Reduces stress and anxietyImproves sleep qualityMay improve attention with caffeine
Deficiency/Immunity/Beauty
Vitamin A

Vitamin A

Score63
evidenceA
Caution
Corrects vitamin A deficiencyRestores night vision in deficiencyReduces measles complications
Deficiency/Cognition/Heart
Vitamin B2

Vitamin B2

Score63
evidenceB
Safe
Corrects riboflavin deficiencyReduces migraine frequencyLowers homocysteine
Heart/Performance/Hormonal
CoQ10

CoQ10

Score62
evidenceB
Caution
Supports endothelial functionReduces fatigueImproves heart failure symptoms
Deficiency/Women/Mood
Vitamin B1 (Thiamine)

Vitamin B1 (Thiamine)

Score62
evidenceB
Safe
Corrects thiamine deficiencyMay reduce menstrual crampsMay support glucose metabolism
Heart/Immunity
Garlic

Garlic

Score61
evidenceB
Caution
Lowers blood pressureLowers LDL cholesterolMay lower total cholesterol
Deficiency/Heart/Longevity
Niacin (Vitamin B3)

Niacin (Vitamin B3)

Score60
evidenceA
Caution
Corrects niacin deficiencyImproves lipid profileLowers lipoprotein(a)
Mood
St John's Wort

St John's Wort

Score60
evidenceA
Caution
Reduces depressive symptomsMay reduce anxiety symptomsMay improve sleep in low mood
Performance/Mobility
Urolithin A

Urolithin A

Score60
evidenceB
Caution
Improves muscle enduranceSupports muscle mitochondrial functSupports walking endurance
Digestion/Mobility/Weight
Fructooligosaccharides

Fructooligosaccharides

Score60
evidenceB
Safe
Improves bowel regularitySupports calcium absorptionMay increase satiety
Digestion/Heart/Weight
Glucomannan

Glucomannan

Score60
evidenceB
Caution
Promotes bowel regularityLowers LDL cholesterolSupports weight loss
Digestion/Mobility/Heart
Inulin

Inulin

Score60
evidenceB
Caution
Relieves constipationIncreases BifidobacteriaImproves calcium absorption
Digestion
Digestive Enzymes

Digestive Enzymes

Score60
evidenceB
Caution
Improves digestion in pancreatic inEases lactose intoleranceReduces legume-related gas
Heart/Inflammation/Weight
Spirulina

Spirulina

Score60
evidenceB
Caution
Lowers LDL and triglyceridesLowers blood pressureReduces allergic rhinitis symptoms
Heart/Performance/Digestion
TMG (Trimethylglycine)

TMG (Trimethylglycine)

Score60
evidenceB
Caution
Lowers homocysteineReduces liver fatImproves strength/power
Heart/Inflammation
L-Arginine

L-Arginine

Score59
evidenceB
Caution
Lowers blood pressure modestlyImproves endothelial functionImproves erectile function
Inflammation/Hormonal/Mood
N-Acetyl Cysteine

N-Acetyl Cysteine

Score59
evidenceB
Caution
Reduces respiratory flare-upsImproves ovulation in PCOSLowers CRP/oxidative stress
Deficiency/Cognition/Mood
Multivitamin

Multivitamin

Score58
evidenceB
Caution
Covers micronutrient gapsImproves cognition in adults 60+Reduces perceived stress
Deficiency/Hormonal
Selenium

Selenium

Score58
evidenceB
Caution
Corrects selenium deficiencyMay lower TPO antibodiesMay improve sperm motility
Sleep/Mood/Women
L-Tryptophan

L-Tryptophan

Score58
evidenceC
Caution
Improves sleep continuityReduces premenstrual mood symptomsMay shorten sleep latency
Heart/Performance/Weight
Taurine

Taurine

Score58
evidenceC
Safe
Lowers blood pressureImproves endothelial functionImproves endurance capacity
Inflammation/Hormonal/Weight
Alpha-lipoic acid

Alpha-lipoic acid

Score58
evidenceB
Caution
Reduces neuropathy symptomsImproves insulin sensitivityPromotes modest weight loss
Inflammation/Digestion/Heart
Phosphatidylcholine

Phosphatidylcholine

Score58
evidenceB
Safe
Reduces liver enzymes in NAFLDSupports gut barrier in colitisMay lower LDL cholesterol
Cognition/Mood/Heart
Matcha

Matcha

Score58
evidenceB
Caution
Boosts attention and reaction timeMay improve working memoryMay reduce perceived stress
Inflammation/Mobility/Digestion
Boswellia

Boswellia

Score58
evidenceB
Caution
Improves knee OA pain/functionImproves UC symptomsMay lower inflammation
Mood/Mobility/Women
SAM-e

SAM-e

Score58
evidenceB
Caution
Improves depressive symptomsImproves osteoarthritis pain/functiMay reduce fibromyalgia symptoms
Mobility/Inflammation
White Willow Bark

White Willow Bark

Score58
evidenceB
Caution
Reduces lower back painReduces osteoarthritis painMay lower inflammatory markers
Heart/Inflammation/Beauty
Pomegranate Extract

Pomegranate Extract

Score58
evidenceB
Safe
Lowers systolic blood pressureImproves endothelial functionMay reduce inflammatory markers
Performance/Sleep/Inflammation
Tart cherry extract

Tart cherry extract

Score58
evidenceB
Safe
Reduces exercise muscle sorenessImproves sleep qualityLowers serum uric acid
Deficiency/Immunity
Copper

Copper

Score57
evidenceC
Caution
Corrects copper deficiencyRestores deficiency-related anemiaRestores low neutrophil counts
Heart/Performance
L-Citrulline

L-Citrulline

Score57
evidenceC
Caution
Lowers systolic BP modestlyImproves exercise performanceMay improve vascular function
Weight/Performance/Heart
L-Carnitine

L-Carnitine

Score57
evidenceB
Caution
Aids modest weight lossReduces fatigue in older adultsImproves angina symptoms
Heart/Performance/Weight
Betaine

Betaine

Score57
evidenceB
Caution
Lowers homocysteineMay improve power outputMay improve body composition
Hormonal/Women/Heart
Fenugreek

Fenugreek

Score57
evidenceB
Caution
Improves glycemic controlReduces menstrual painSupports milk production
Longevity/Beauty/Cognition
Lutein

Lutein

Score56
evidenceB
Safe
Improves contrast sensitivitySlows age-related vision lossMay improve skin photoprotection
Cognition/Mood
Bacopa monnieri

Bacopa monnieri

Score56
evidenceB
Caution
Improves memory recallImproves attention and reaction timMay reduce anxiety and stress
Mood/Sleep/Women
Lavender

Lavender

Score56
evidenceB
Caution
Reduces anxiety symptomsImproves sleep qualityMay reduce menstrual pain
Cognition/Hormonal/Performance
Phosphatidylserine

Phosphatidylserine

Score56
evidenceC
Safe
Supports memory in agingReduces exercise-induced cortisolMay support exercise recovery
Cognition/Performance
Alpha-GPC

Alpha-GPC

Score56
evidenceB
Caution
Improves cognition in dementiaMay support stroke recoveryMay enhance memory and focus
Hormonal/Heart/Weight
Black seed oil

Black seed oil

Score55
evidenceB
Caution
Improves fasting glucose/HbA1cImproves LDL/triglyceridesAids modest weight loss
Cognition/Mood/Immunity
Lion's Mane

Lion's Mane

Score55
evidenceB
Safe
Improves cognitive functionMay reduce anxiety and depressionMay support immune function
Mood/Sleep
Passionflower

Passionflower

Score55
evidenceB
Caution
Reduces anxiety symptomsImproves sleep qualityMay reduce opiate withdrawal sympto
Cognition/Mood
Citicoline

Citicoline

Score55
evidenceB
Safe
Improves memory in older adultsMay improve attention and focusMay improve psychomotor speed
Heart/Inflammation
Cinnamon

Cinnamon

Score55
evidenceB
Caution
Lowers fasting blood glucoseReduces HbA1cLowers triglycerides
Mobility/Inflammation/Beauty
Palmitoylethanolamide (PEA)

Palmitoylethanolamide (PEA)

Score55
evidenceB
Safe
Reduces chronic neuropathic painMay lower inflammatory markersMay improve atopic dermatitis sympt
Heart
Hawthorn

Hawthorn

Score55
evidenceB
Caution
Improves heart failure symptomsImproves exercise toleranceMay lower blood pressure
Longevity/Cognition/Beauty
Zeaxanthin

Zeaxanthin

Score54
evidenceB
Safe
Raises macular pigment densityImproves contrast sensitivityMay speed glare recovery
Heart/Weight/Inflammation
Olive Leaf Extract

Olive Leaf Extract

Score54
evidenceB
Caution
Lowers blood pressureMay lower fasting glucoseMay improve lipid profile
Cognition/Weight/Heart
Yerba mate

Yerba mate

Score54
evidenceC
Caution
Increases alertness and focusMay support body compositionMay lower LDL cholesterol
Digestion/Heart
Artichoke extract

Artichoke extract

Score54
evidenceB
Caution
Relieves functional dyspepsiaLowers LDL cholesterolMay reduce IBS symptoms
Inflammation/Immunity/Longevity
Propolis

Propolis

Score54
evidenceC
Caution
Lowers fasting glucose and HbA1cReduces inflammatory markersMay reduce URTI incidence
Deficiency/Inflammation/Women
Vitamin E

Vitamin E

Score52
evidenceB
Caution
Corrects vitamin E deficiencyReduces deficiency neuropathyPrevents deficiency hemolysis
Weight/Digestion/Cognition
MCT Oil

MCT Oil

Score52
evidenceC
Caution
Improves fat absorptionModestly reduces body fatMay aid cognition in MCI
Cognition/Performance/Mood
L-Tyrosine

L-Tyrosine

Score52
evidenceC
Caution
Working memory under stressAlertness during sleep lossMay improve task-switching accuracy
Sleep/Cognition
Glycine

Glycine

Score52
evidenceC
Safe
Improves sleep qualityMay improve next-day alertnessMay shorten sleep onset
Mobility/Weight/Performance
HMB

HMB

Score52
evidenceC
Safe
Preserves lean massMay improve physical functionMay reduce muscle damage
Women/Digestion/Heart
Cranberry

Cranberry

Score52
evidenceB
Caution
Reduces recurrent UTI riskMay support H. pylori eradicationMay lower blood pressure
Hormonal/Mood/Performance
Tongkat Ali

Tongkat Ali

Score52
evidenceC
Caution
Improves testosterone in low-T menReduces stress and cortisolMay improve sexual function
Sleep/Mood/Women
Chamomile

Chamomile

Score52
evidenceC
Caution
Reduces anxiety symptomsImproves sleep qualityMay reduce menstrual pain
Mood/Sleep
Kava

Kava

Score52
evidenceB
Caution
Reduces generalized anxietyMay improve sleep qualityMay reduce depressive symptoms
Cognition/Performance/Mood
Guarana

Guarana

Score52
evidenceC
Caution
Improves attention and alertnessMay reduce fatigueMay improve mood
Immunity/Digestion/Performance
Bovine Colostrum

Bovine Colostrum

Score52
evidenceB
Caution
Supports immune functionSupports gut barrier integrityMay improve exercise recovery
Mobility/Inflammation/Beauty
MSM

MSM

Score52
evidenceC
Safe
Improves knee pain/functionMay lower inflammatory markersMay improve skin aging
Inflammation/Mobility/Immunity
Bromelain

Bromelain

Score52
evidenceC
Caution
Reduces post-operative swellingImproves osteoarthritis painReduces sinusitis symptoms
Immunity/Inflammation
Elderberry

Elderberry

Score52
evidenceB
Safe
Reduces cold and flu symptomsMay lower inflammatory markersMay reduce oxidative stress
Longevity/Inflammation/Heart
Sulforaphane

Sulforaphane

Score52
evidenceC
Caution
May retrasar duplicación PSAMay enhance pollutant detoxMay lower hs-CRP and IL-6
Mood/Cognition/Longevity
Lithium

Lithium

Score51
evidenceB
Caution
Stabilizes bipolar episodesReduces suicide riskAugments antidepressant response
Beauty/Heart/Inflammation
Flaxseed Oil

Flaxseed Oil

Score51
evidenceC
Safe
Improves skin hydrationMay reduce skin sensitivityMay lower blood pressure
Performance/Weight/Mobility
L-Leucine

L-Leucine

Score51
evidenceB
Safe
Improves muscle protein synthesisMay preserve lean massMay improve physical function
Heart/Weight/Inflammation
Quercetin

Quercetin

Score50
evidenceC
Caution
Lowers systolic blood pressureImproves fasting glucoseLowers hs-CRP modestly
Inflammation/Mobility/Heart
Curcumin

Curcumin

Score50
evidenceC
Caution
Improves OA pain/functionLowers CRP/inflammatory markersMay improve glucose control
Mobility/Hormonal/Mood
Mucuna pruriens

Mucuna pruriens

Score50
evidenceB
Caution
Improves Parkinson's motor symptomsImproves semen parametersMay reduce stress and improve mood
Mood/Sleep/Cognition
Lemon balm

Lemon balm

Score50
evidenceB
Safe
Reduces mild anxietyMay improve sleep qualityMay support cognitive focus
Weight/Heart/Inflammation
Green Tea Extract

Green Tea Extract

Score50
evidenceB
Caution
Supports modest weight lossLowers LDL cholesterolLowers blood pressure
Hormonal/Heart/Weight
Gymnema sylvestre

Gymnema sylvestre

Score50
evidenceC
Caution
Lowers fasting glucose and HbA1cMay improve lipid profileMay reduce sugar cravings
Weight/Heart
Apple cider vinegar

Apple cider vinegar

Score50
evidenceC
Caution
Lowers post-meal blood sugar spikesMay slightly lower HbA1cMay aid modest weight loss
Weight/Heart/Inflammation
Green coffee bean extract

Green coffee bean extract

Score50
evidenceC
Caution
Lowers blood pressure modestlyMay support modest weight lossMay improve glucose control
Mobility/Inflammation
Devil's claw

Devil's claw

Score50
evidenceB
Caution
Reduces osteoarthritis painImproves joint functionMay ease chronic low back pain
Hormonal/Women
DIM

DIM

Score50
evidenceC
Caution
Modulates estrogen metabolismMay support cervical healthMay lower PSA in men
Heart/Inflammation/Weight
Chlorella

Chlorella

Score50
evidenceC
Caution
Lowers LDL cholesterol and triglyceMay improve fasting blood glucoseMay reduce CRP and inflammation
Weight/Heart/Inflammation
Moringa

Moringa

Score50
evidenceC
Caution
Lowers fasting blood glucoseReduces LDL cholesterolMay lower blood pressure
Heart/Mobility/Women
Pine Bark Extract

Pine Bark Extract

Score50
evidenceB
Caution
Improves chronic venous insufficienLowers blood pressure modestlyReduces osteoarthritis knee pain
Weight/Heart/Digestion
Cayenne Pepper

Cayenne Pepper

Score50
evidenceB
Caution
Modestly aids weight lossMay reduce appetiteMay relieve functional dyspepsia
Hormonal
Stinging Nettle Root

Stinging Nettle Root

Score49
evidenceB
Caution
Improves BPH symptom scoresImproves urinary flow modestlyMay reduce residual urine
Mobility/Inflammation
Boron

Boron

Score48
evidenceC
Safe
Improves knee OA pain/functionMay lower inflammatory markersMay support bone density
Deficiency/Beauty/Mobility
Vitamin B5

Vitamin B5

Score48
evidenceC
Safe
Corrects vitamin B5 deficiencyMay reduce acne lesionsMay improve RA symptoms
Digestion
L-Glutamine

L-Glutamine

Score48
evidenceC
Safe
Reduces gut permeabilityMay improve IBS symptomsMay reduce diarrhea episodes
Heart/Beauty/Longevity
Lycopene

Lycopene

Score48
evidenceB
Safe
Reduces UV-induced skin rednessLowers systolic blood pressureMay improve endothelial function
Heart/Inflammation/Beauty
Grape Seed Extract

Grape Seed Extract

Score48
evidenceC
Caution
Lowers blood pressureMay reduce LDL cholesterolMay ease venous symptoms
Performance/Cognition/Mood
Theacrine

Theacrine

Score48
evidenceC
Caution
Reduces fatigue and boosts energyImproves concentration and focusMay enhance exercise endurance
Heart/Weight/Inflammation
EGCG

EGCG

Score48
evidenceC
Caution
Lowers LDL cholesterol modestlyReduces body weight modestlyMay lower blood pressure slightly
Hormonal
Bitter Melon

Bitter Melon

Score48
evidenceC
Caution
Lowers fasting blood glucoseMay lower HbA1cMay lower LDL cholesterol
Mobility
Chondroitin

Chondroitin

Score48
evidenceC
Caution
Reduces OA pain and stiffnessImproves joint functionMay slow joint space narrowing
Beauty/Mobility
Hyaluronic Acid

Hyaluronic Acid

Score48
evidenceC
Safe
Improves hydration and wrinklesMay reduce knee osteoarthritis pain
Mobility/Inflammation/Mood
Turmeric

Turmeric

Score48
evidenceB
Caution
Reduces knee osteoarthritis painLowers hs-CRP and IL-6Supports mood/depressive symptoms
Deficiency/Beauty
Biotin

Biotin

Score47
evidenceC
Caution
Corrects biotin deficiencyMay improve brittle nailsMay correct low biotin in pregnancy
Mobility/Women/Longevity
Strontium

Strontium

Score47
evidenceC
Caution
Reduces vertebral fracturesSupports bone mineral densityLowers nonvertebral fractures
Performance/Weight
Essential amino acids

Essential amino acids

Score47
evidenceC
Safe
Preserves lean mass during dietingMay reduce muscle lossMay reduce muscle soreness
Immunity/Heart/Inflammation
Astragalus

Astragalus

Score47
evidenceC
Caution
Reduces cold frequencyMay improve exercise toleranceMay lower hs-CRP and IL-6
Cognition/Hormonal/Immunity
Ginseng

Ginseng

Score46
evidenceC
Caution
Reduces mental fatigueMay improve attention and memoryMay improve erectile function
Digestion/Hormonal/Inflammation
Milk Thistle

Milk Thistle

Score46
evidenceC
Caution
Improves ALT/AST in fatty liverMay lower fasting glucose/HbA1cMay lower CRP/TNF-α
Heart/Beauty/Cognition
Gotu kola

Gotu kola

Score46
evidenceC
Caution
Improves venous symptomsMay support wound healingMay improve working memory
Sleep/Mood/Women
Valerian root

Valerian root

Score46
evidenceC
Caution
Improves sleep qualityMay improve mood and anxietyMay reduce menopausal hot flashes
Cognition
Huperzine-A

Huperzine-A

Score46
evidenceC
Caution
Improves cognition in dementiaMay improve memory in adultsMay support neuroprotection
Mobility
Glucosamine

Glucosamine

Score46
evidenceC
Caution
Reduces knee osteoarthritis symptomMay slow knee joint space narrowing
Inflammation/Beauty
Borage oil

Borage oil

Score45
evidenceC
Caution
Reduces rheumatoid pain/stiffnessImproves skin hydrationMay improve eczema symptoms
Beauty/Cognition/Inflammation
Astaxanthin

Astaxanthin

Score45
evidenceC
Caution
Improves skin moistureReduces visual fatigueMay reduce fine lines
Mood/Performance/Cognition
Rhodiola rosea

Rhodiola rosea

Score45
evidenceC
Caution
Reduces stress-related fatigueMay reduce stress and burnoutMay improve attention under stress
Hormonal/Women/Mood
Maca

Maca

Score45
evidenceC
Caution
Boosts sexual desireImproves menopausal symptomsMay reduce anxiety/depression
Cognition/Heart/Mood
Ginkgo biloba

Ginkgo biloba

Score45
evidenceC
Caution
Improves cognition in dementiaImproves walking distance in PADMay reduce anxiety symptoms
Hormonal/Women/Longevity
DHEA

DHEA

Score45
evidenceC
Caution
Improves sexual function in womenSupports bone mineral densityMay improve depressive symptoms
Hormonal/Weight
Banaba

Banaba

Score45
evidenceC
Caution
Lowers fasting glucoseLowers postprandial glucoseMay lower HbA1c
Digestion/Weight/Cognition
TUDCA

TUDCA

Score45
evidenceC
Caution
Improves insulin sensitivitySupports fat digestionMay improve liver enzyme levels
Deficiency
Desiccated Beef Liver

Desiccated Beef Liver

Score45
evidenceD
Caution
May support iron statusMay support B12 statusMay support vitamin A status
Inflammation/Heart
Acai

Acai

Score45
evidenceC
Safe
Reduces oxidative stress markersMay improve vascular functionMay lower LDL cholesterol
Women/Beauty/Mobility
Evening Primrose Oil

Evening Primrose Oil

Score44
evidenceC
Caution
May reduce PMS symptomsMay improve skin hydrationMay improve neuropathy symptoms
Mood/Sleep/Heart
GABA

GABA

Score44
evidenceC
Caution
Reduces acute stressMay reduce sleep latencyMay lower elevated blood pressure
Women
D-Mannose

D-Mannose

Score44
evidenceC
Safe
May reduce recurrent UTIs
Cognition/Mood
Lion's Mane

Lion's Mane

Score44
evidenceC
Caution
Improves cognition in mild declineMay improve mood and stressMay reduce mental fatigue
Hormonal
Pygeum

Pygeum

Score44
evidenceC
Caution
Reduces BPH symptomsImproves urinary flowReduces nocturia
Digestion/Immunity/Inflammation
Oregano oil

Oregano oil

Score44
evidenceC
Caution
Reduces SIBO symptomsMay combat intestinal CandidaMay reduce intestinal parasites
Mood/Sleep
5-HTP

5-HTP

Score43
evidenceC
Caution
May reduce depressive symptomsMay improve sleep qualityMay shorten sleep onset
Deficiency/Beauty
Beta-Carotene

Beta-Carotene

Score43
evidenceB
Caution
Improves vitamin A statusReduces UV skin rednessReduces EPP photosensitivity
Mood/Hormonal/Heart
Holy Basil

Holy Basil

Score43
evidenceC
Caution
Reduces stress and anxietyMay lower cortisol responseMay improve glycemic control
Immunity/Inflammation/Heart
Shiitake

Shiitake

Score43
evidenceC
Caution
May improve immune markersMay lower CRP and cytokinesMay improve total/LDL cholesterol
Weight/Inflammation
Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA)

Score43
evidenceB
Caution
Reduces body fat massMay lower inflammatory markersMay reduce oxidative stress
Weight/Cognition
Caprylic acid

Caprylic acid

Score43
evidenceC
Caution
Raises blood ketonesMay improve Alzheimer's cognitionMay support modest fat loss
Cognition/Performance/Mood
Phenylpiracetam

Phenylpiracetam

Score42
evidenceC
Caution
May improve cognitive functionMay reduce fatigueMay support post-stroke recovery
Mobility/Performance/Cognition
Idebenone

Idebenone

Score42
evidenceC
Caution
Slows LHON vision lossImproves Friedreich's symptomsMay reduce mitochondrial fatigue
Heart/Inflammation
MitoQ

MitoQ

Score42
evidenceC
Caution
Reduces oxidative stress markersMay improve endothelial functionMay lower liver enzymes in hep C
Inflammation/Immunity/Women
Serrapeptase

Serrapeptase

Score42
evidenceC
Caution
Reduces post-operative swellingEases chronic sinusitis symptomsReduces dental pain and swelling
Digestion
Betaine HCl

Betaine HCl

Score42
evidenceC
Caution
Restores gastric acidityMay support protein digestionMay support B12 and mineral absorpt
Inflammation/Heart/Digestion
Barley grass

Barley grass

Score42
evidenceC
Caution
May lower LDL cholesterolMay reduce oxidative stressMay ease ulcerative colitis
Heart/Women/Inflammation
Royal Jelly

Royal Jelly

Score42
evidenceC
Caution
Lowers LDL and total cholesterolMay reduce menopausal symptomsMay lower hs-CRP
Immunity
Echinacea

Echinacea

Score42
evidenceC
Caution
May shorten cold durationMay reduce cold incidenceMay reduce cold symptom severity
Immunity/Beauty/Heart
Goji Berry

Goji Berry

Score42
evidenceC
Caution
May support immune functionMay improve skin hydrationMay improve lipid profile
Cognition/Heart/Longevity
Spermidine

Spermidine

Score42
evidenceC
Caution
Improves memory in older adultsMay lower blood pressureMay support cognitive performance
Mood/Sleep/Inflammation
CBD

CBD

Score42
evidenceC
Caution
Reduces anxiety symptomsMay improve sleep qualityMay reduce chronic pain
Performance/Cognition/Immunity
Eleuthero

Eleuthero

Score41
evidenceC
Caution
Reduces fatigue modestlySupports focus under stressMay reduce common-cold days
Hormonal
Saw Palmetto

Saw Palmetto

Score41
evidenceC
Caution
May reduce urinary symptomsMay improve peak urine flowMay support hair density
Beauty/Longevity
Silica

Silica

Score40
evidenceC
Caution
May reduce brittle nailsMay reduce hair breakageMay improve skin roughness
Inflammation/Beauty
Glutathione

Glutathione

Score40
evidenceC
Caution
Lowers oxidative stress markersMay brighten skin toneMay reduce wrinkles
Performance/Immunity/Heart
Cordyceps

Cordyceps

Score40
evidenceC
Caution
Improves exercise toleranceMay reduce fatigueMay support immune markers
Hormonal/Inflammation/Heart
Nettle leaf

Nettle leaf

Score40
evidenceC
Caution
Improves glycemic controlMay reduce allergy symptomsMay lower blood pressure
Hormonal/Performance
Shilajit

Shilajit

Score40
evidenceC
Caution
Supports testosterone in menMay improve semen qualityMay reduce fatigue
Digestion/Performance/Cognition
Cistanche

Cistanche

Score40
evidenceC
Caution
Relieves functional constipationMay improve physical functionMay reduce fatigue
Hormonal/Mobility
Horny Goat Weed

Horny Goat Weed

Score40
evidenceC
Caution
May support bone mineral densityMay improve erectile functionMay support testosterone
Mood/Sleep
Magnolia Bark

Magnolia Bark

Score40
evidenceC
Caution
May reduce stress and anxietyMay improve sleep qualityMay lower cortisol levels
Cognition/Heart
Vinpocetine

Vinpocetine

Score40
evidenceC
Caution
May improve memory in age-related dMay increase cerebral blood flowMay improve attention and concentra
Cognition
Piracetam

Piracetam

Score40
evidenceC
Caution
May improve cognition in age-relateMay aid post-stroke aphasia recoverMay improve reading in dyslexia
Performance/Hormonal/Cognition
Sulbutiamine

Sulbutiamine

Score40
evidenceC
Caution
Reduces fatigue/astheniaMay improve erectile functionMay support memory/attention
Cognition/Performance/Mood
Dynamine

Dynamine

Score40
evidenceC
Caution
May increase subjective energyMay improve cognitive performanceMay enhance mood
Weight/Heart/Hormonal
Forskolin

Forskolin

Score40
evidenceC
Caution
May reduce body fatMay lower blood pressureMay improve fasting glucose
Hormonal/Women
Indole-3-carbinol

Indole-3-carbinol

Score40
evidenceC
Caution
Shifts estrogen metabolitesMay improve cervical dysplasiaMay reduce breast cell proliferatio
Digestion/Inflammation/Heart
Wheatgrass

Wheatgrass

Score40
evidenceC
Safe
May reduce colitis symptomsMay lower oxidative stressMay support lipid profile
Performance/Heart/Inflammation
Bilberry

Bilberry

Score40
evidenceC
Caution
Reduces screen-related eye fatigueMay ease venous leg heavinessMay reduce oxidative stress markers
Cognition/Digestion/Performance
Schisandra

Schisandra

Score39
evidenceC
Caution
May reduce mental fatigueMay improve elevated ALT/ASTMay reduce physical fatigue
Hormonal/Weight/Heart
Chromium

Chromium

Score38
evidenceC
Caution
May improve fasting glucose/HbA1cMay improve insulin sensitivityMay support small weight loss
Performance/Cognition
BCAAs

BCAAs

Score38
evidenceC
Safe
Improves hepatic encephalopathyReduces exercise sorenessMay lower muscle damage markers
Immunity/Longevity/Digestion
Turkey tail

Turkey tail

Score38
evidenceC
Caution
May improve adjunct survivalMay raise NK-cell activityMay improve microbiome diversity
Cognition
Oxiracetam

Oxiracetam

Score38
evidenceC
Caution
May improve memory in dementiaMay support attention in elderlyMay reduce cognitive fatigue
Cognition/Mood
Aniracetam

Aniracetam

Score38
evidenceC
Caution
May improve cognitionMay reduce anxietyMay improve post-stroke cognition
Cognition/Performance
Semax

Semax

Score38
evidenceC
Caution
May improve cognitive functionMay aid stroke recoveryMay reduce mental fatigue
Mood/Cognition/Immunity
Selank

Selank

Score38
evidenceC
Caution
Reduces anxietyMay improve cognitive functionMay enhance stress resilience
Hormonal
Calcium D-Glucarate

Calcium D-Glucarate

Score38
evidenceC
Caution
May lower beta-glucuronidaseMay shift estrogen metabolite profi
Immunity/Digestion/Beauty
Monolaurin

Monolaurin

Score38
evidenceC
Caution
May reduce HSV outbreak frequencyMay inhibit gram-positive bacteriaMay support gut pathogen defense
Longevity/Heart/Weight
Nicotinamide Riboside (NR)

Nicotinamide Riboside (NR)

Score38
evidenceC
Caution
Increases NAD+ levelsMay lower blood pressureMay improve insulin sensitivity
Longevity/Performance/Heart
NMN

NMN

Score38
evidenceC
Caution
May improve strength (older adults)May improve insulin sensitivityMay reduce arterial stiffness
Longevity/Performance/Heart
NAD+ Precursors

NAD+ Precursors

Score38
evidenceC
Caution
Elevates blood NAD+ levelsImproves physical performanceMay lower blood pressure
Longevity
Fisetin

Fisetin

Score38
evidenceC
Caution
May reduce senescence markersMay lower inflammatory markersMay improve physical function
Cognition/Sleep/Mood
Pregnenolone

Pregnenolone

Score36
evidenceC
Caution
May improve cognitive functionMay increase deep sleepMay support mood stability
Cognition/Mood/Sleep
Noopept

Noopept

Score36
evidenceC
Caution
May improve cognition in MCIMay aid brain injury recoveryMay reduce anxiety
Sleep/Cognition/Inflammation
PQQ

PQQ

Score35
evidenceC
Caution
May improve sleep qualityMay reduce mental fatigueMay improve attention/memory
Hormonal/Women/Heart
Tribulus terrestris

Tribulus terrestris

Score35
evidenceC
Caution
Improves female sexual functionImproves male sexual functionMay improve sperm parameters
Cognition
Methylene blue

Methylene blue

Score35
evidenceC
Caution
May improve memory and attentionMay prevent toxic encephalopathy
Hormonal/Weight/Cognition
Yohimbine

Yohimbine

Score35
evidenceC
Unsafe
May improve erectile functionMay reduce body fatMay increase sexual arousal
Deficiency
Manganese

Manganese

Score34
evidenceC
Caution
Corrects low manganese statusMay support bone/connective tissueMay lower oxidative stress
Mood/Immunity/Inflammation
Reishi

Reishi

Score33
evidenceC
Caution
May improve fatigue/QOLMay increase NK-cell activityMay lower CRP/TNF-α
Sleep/Mood
Apigenin

Apigenin

Score33
evidenceD
Caution
May improve sleep qualityMay reduce anxiety
Heart/Hormonal/Inflammation
Resveratrol

Resveratrol

Score32
evidenceC
Caution
Improves endothelial functionMay lower systolic BPMay improve glucose control
Cognition
DMAE

DMAE

Score32
evidenceC
Caution
May improve memoryMay support attentionMay reduce hyperactivity
Inflammation/Women
Bee pollen

Bee pollen

Score32
evidenceC
Caution
May reduce oxidative stressMay lower inflammatory markersMay ease menopausal symptoms
Deficiency
Molybdenum

Molybdenum

Score30
evidenceC
Safe
Corrects confirmed deficiencyPrevents TPN-related deficiencyMay normalize sulfite metabolism
Inflammation/Heart
Burdock root

Burdock root

Score30
evidenceC
Caution
May lower inflammatory markersMay improve vascular function
Hormonal/Inflammation/Performance
Pine pollen

Pine pollen

Score30
evidenceD
Caution
May reduce fatigueMay lower oxidative stressMay support testosterone
Digestion
Activated Charcoal

Activated Charcoal

Score30
evidenceC
Caution
Treats certain acute poisoningsMay reduce gas and bloatingMay lower LDL cholesterol
Hormonal/Digestion/Immunity
Sea moss

Sea moss

Score30
evidenceD
Caution
May support thyroid functionMay support digestive healthMay support immune function
Performance
Ecdysterone

Ecdysterone

Score28
evidenceC
Caution
May increase lean massMay improve strength gainsMay improve work capacity
Performance/Weight
Laxogenin

Laxogenin

Score25
evidenceD
Caution
May support lean body massMay improve strength outputMay aid exercise recovery
Mobility/Mood
Agmatine

Agmatine

Score24
evidenceC
Caution
May reduce neuropathic painMay improve depressive symptoms
Mood/Sleep/Inflammation
CBG

CBG

Score24
evidenceD
Caution
May reduce anxietyMay improve sleep qualityMay ease chronic pain
Digestion
Dandelion Root

Dandelion Root

Score20
evidenceD
Caution
May support gut microbiomeMay support digestionMay support bowel regularity
Heart/Weight/Longevity
Pterostilbene

Pterostilbene

Score18
evidenceD
Caution
May lower blood pressureMay support glucose controlMay affect LDL cholesterol
Performance
Turkesterone

Turkesterone

Score18
evidenceD
Caution
May support lean mass gainsMay improve strength outputMay support training recovery
Performance/Mobility/Hormonal
Deer Antler Velvet

Deer Antler Velvet

Score18
evidenceC
Caution
May reduce exercise fatigueMay improve joint comfortMay support post-exercise recovery
Immunity/Inflammation/Weight
Chaga

Chaga

Score14
evidenceD
Caution
May reduce oxidative stressMay modulate immune responseMay reduce inflammatory markers
Hormonal
Fadogia agrestis

Fadogia agrestis

Score8
evidenceD
Unsafe
May raise testosteroneMay improve libidoMay support sperm parameters
Immunity
Maitake

Maitake

Score0
evidenceF
Caution
May support immune markers
229 of 229 supplements