Ingredient Wiki

Clear, evidence-based guides to common supplement ingredients — how each one works, what the research shows, and safety considerations.

• Berberine — Berberine is a plant compound studied mainly for blood sugar, cholesterol and related metabolic markers. It has some of the strongest human research of any natural supplement ingredient, though it is support, not a substitute for medication.
• Alpha-Lipoic Acid (ALA) — Alpha-lipoic acid is an antioxidant with genuine randomised-trial evidence for easing the symptoms of diabetic nerve pain. It is the most-studied nutritional ingredient for nerve comfort, and it can also lower blood sugar.
• Benfotiamine — Benfotiamine is a fat-soluble form of vitamin B1 (thiamine) that is absorbed far better than ordinary thiamine. It is used mainly for nerve support in people with diabetes, where the evidence is promising but still limited and short-term.
• Vitamin B12 — Vitamin B12 is an essential nutrient for healthy nerves, red blood cells and energy metabolism. Deficiency is a well-recognised and treatable cause of nerve problems, which is why B12 appears in most nerve-support formulas.
• Ginkgo Biloba — Ginkgo biloba is a popular herbal extract for circulation and memory — but the largest, best-designed trials show it does not prevent dementia or cognitive decline. Any everyday benefit is modest at best.
• Bacopa Monnieri (Brahmi) — Bacopa monnieri is an Ayurvedic herb with some of the better human evidence among cognitive supplements — but its effects are modest, slow (12 weeks or more), and mainly on speed of attention rather than dramatic memory gains.
• Phosphatidylserine — Phosphatidylserine is a fat that is part of every cell membrane and is concentrated in the brain. Older studies suggested a modest memory benefit in elderly people, but the FDA itself notes the supporting scientific evidence is very limited.
• Acetyl-L-Carnitine (ALCAR) — Acetyl-L-carnitine is a form of the amino-acid-like compound carnitine that crosses into cells and the brain easily. It is studied for diabetic nerve pain and, less convincingly, for memory and mood — with modest, mixed results.
• Huperzine A — Huperzine A is a plant alkaloid that acts much like a drug, blocking an enzyme that breaks down a memory-related neurotransmitter. Despite being sold as a supplement, that drug-like action means it deserves real caution — and its evidence is weak.
• St John's Wort — St John's Wort is one of the better-evidenced herbal remedies for mild-to-moderate depression — but it is also one of the most dangerous for drug interactions, capable of weakening many essential medications. It is not a casual supplement.
• Green Tea Extract (EGCG) — Green tea extract concentrates the antioxidant catechins found in green tea, especially EGCG. Drinking green tea is healthy, but concentrated extracts have an important safety caveat: in high doses they have been linked to rare but serious liver injury.
• Olive Leaf Extract — Olive leaf extract is rich in a compound called oleuropein. Small studies hint at modest blood-pressure and blood-sugar effects, but the human evidence is preliminary and shouldn't be oversold.
• Bilberry — Bilberry is a European relative of the blueberry, rich in antioxidant anthocyanins. It is marketed heavily for eye and vision health, but that reputation rests largely on a wartime myth — the good human evidence for those claims is thin.
• Grape Seed Extract — Grape seed extract is rich in antioxidant proanthocyanidins. Its best-supported effect is a modest reduction in blood pressure in some people; broader 'circulation' and anti-ageing claims are less well established.
• Cranberry — Cranberry contains compounds that may stop UTI-causing bacteria from sticking to the bladder wall. The latest evidence suggests it can modestly reduce recurrent UTIs in certain people — but it is prevention support, never a treatment for an active infection.
• Probiotics (Lactobacillus & friends) — Probiotics are live microorganisms that can support digestion — but their effects are strain-specific, so the exact strains and dose matter more than the word 'probiotic' on the label. The clearest evidence is for preventing antibiotic-associated diarrhoea.
• Collagen (Hydrolysed Peptides) — Collagen peptides are the most popular skin and joint supplement. There is some genuine trial evidence for modest improvements in skin hydration and elasticity, but a lot of it is industry-funded, and topical collagen mostly just sits on the surface.