Ingredient library
What the ingredient actually does — and at what dose
Every guide covers the same ground: what the ingredient is, how it is supposed to work, the amount used in published trials, the side effects and drug interactions worth knowing, and the point at which the evidence stops supporting the claims. Where a nutrient comes in several forms, each form has its own page, because absorption and tolerability differ enough to change which one suits you.
110In-depth evidence guides
with claim-level PubMed citations
with claim-level PubMed citations
80Products cross-linked
150Health answer articles
Start with popular compounds
Ingredient spotlight
Berberine
Berberine is a plant compound studied mainly for blood sugar, cholesterol and related metabolic markers. It has some of …
Explore ingredient →Ingredient spotlightAshwagandha
Ashwagandha is an Ayurvedic adaptogen taken mainly for stress and sleep. It has a reasonable amount of human research fo…
Explore ingredient →Ingredient spotlightMagnesium
Magnesium is an essential mineral involved in hundreds of body processes, including nerve and muscle function, energy an…
Explore ingredient →Ingredient spotlightOmega-3 Fish Oil (EPA & DHA)
The omega-3 fatty acids EPA and DHA from fish oil have solid evidence for lowering triglycerides and are structurally im…
Explore ingredient →Ingredient spotlightCreatine
Creatine is one of the most studied and effective sports supplements, with solid evidence for strength and high-intensit…
Explore ingredient →Ingredient spotlightMelatonin
Melatonin is the body's sleep-timing hormone, sold as a supplement mainly for jet lag and trouble falling asleep. It wor…
Explore ingredient →Ingredient directory 400 ingredients in our directory
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Acacia FiberAcacia fiber (gum arabic) is a gentle, soluble prebiotic fibre that's easy on the gut. It's a good low-bloat option for adding fibre.AcaiAcai is an antioxidant-rich Amazonian berry heavily marketed for weight loss and 'detox'. The antioxidants are real; the weight-loss and …AcerolaAcerola (Barbados cherry) is another fruit prized as a natural vitamin C source, often used in 'whole-food' vitamin C supplements.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…Activated CharcoalActivated charcoal binds substances in the gut and is a genuine emergency poisoning treatment in hospitals. As a consumer 'detox', anti-gas or whitening pr…African Mango (Irvingia)African mango (Irvingia gabonensis) seed extract is marketed for weight loss and appetite. A few small studies looked positive, but they were low quality a…AgmatineAgmatine is a compound made from the amino acid arginine, popular in pre-workouts and studied fo…AjwainAjwain (carom seed) is a pungent Indian spice used traditionally for digestion and gas. It's a safe culinary spice with modest traditional …Akkermansia muciniphilaAkkermansia is a mucin-degrading gut bacterium strongly and consistently associated with metabolic health. Unusually for a next-generation probiotic,…AlfalfaAlfalfa is a nutrient-rich legume sold as a 'green food' supplement. It supplies vitamins and minerals, but its disease claims are largely …Aloe VeraAloe vera gel is well known for soothing burns and skin irritation topically. Taken orally it's used for digestion, but oral aloe latex (not the gel) is a …Alpha-GPCAlpha-GPC is a choline compound that raises brain acetylcholine. Its real evidence is in cognitive impairment and deme…Alpha-KetoglutarateAlpha-ketoglutarate (AKG) is a metabolic compound drawing attention in longevity research. Human…Alpha-Linolenic Acid (ALA)Alpha-linolenic acid is the plant omega-3 found in flax, chia and walnuts. It is essential, but…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 t…American GinsengAmerican ginseng (Panax quinquefolius) is a true ginseng traditionally considered more 'calming' than Asian ginseng. It has modest evidence for blood-sugar…AmlaAmla (Indian gooseberry) is a vitamin-C-rich fruit central to Ayurveda, with promising but still…AndrographisAndrographis is a bitter herb with some of the better evidence among botanicals for easing cold and upper-respiratory symptoms and shortening their duratio…AnserineAnserine is a dipeptide related to carnosine, found in meat and fish, studied for antioxidant and brain effects. Human evidence is preliminary.ApigeninApigenin is the calming flavonoid in chamomile, studied for sleep, anxiety and as a mild antioxidant. It binds the same brain receptors as some sedatives, …Apple Cider VinegarApple cider vinegar (ACV) is popular for blood sugar, weight and digestion. Its acetic acid can modestly blunt post-meal blood sugar and slightly aid fulln…Apple PectinApple pectin is a soluble fibre used for digestion, cholesterol and blood sugar. Its benefits ar…ArnicaArnica is a classic topical remedy for bruises and muscle soreness. Used on intact skin it's popular and reasonably supported; taken by mouth …Artichoke ExtractArtichoke leaf extract is used for digestion, bloating and cholesterol. It has some of the better botanical evidence for indigestion (dyspepsia) and modest…AsafoetidaAsafoetida (hing) is a pungent resin spice used traditionally for digestion and gas. It's a long-used culinary ingredient with mostly …Ascorbyl PalmitateAscorbyl palmitate is a fat-soluble form of vitamin C used mainly in skincare and as an antioxidant preservative. As an oral supplement it offers no …AshwagandhaAshwagandha is an Ayurvedic adaptogen taken mainly for stress and sleep. It has a reasonable amount of human research for modest r…AstaxanthinAstaxanthin is a deep-red antioxidant carotenoid from algae. Small trials suggest it mildly reduces oxidative-stress m…AstragalusAstragalus is a traditional Chinese tonic marketed for immunity, but its strongest clinical evidence is actually as an…
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Bacillus coagulansB. coagulans is a spore-forming probiotic, which means it survives stomach acid, heat and years on a shelf without refrigeration. That practical…Bacopa Monnieri (Brahmi)Bacopa monnieri is an Ayurvedic herb with some of the better human evidence among cognitive supplements — but its effects are mode…Banaba LeafBanaba leaf provides corosolic acid, studied for blood-sugar support. Early human studies are modestly encouraging, but the evidence base is small and it c…BaobabBaobab is an African superfruit powder high in fibre and vitamin C, used for digestion and energy. It is a genuinely nutritious food with modest, …BarberryBarberry is another berberine-rich plant, sharing berberine's blood-sugar and cholesterol rationale and its many drug interactions.Barley GrassBarley grass is the young leaf of the barley plant, a 'green superfood' similar to wheatgrass — rich in chlorophyll, fibre, vitamins and antioxidants. Nutr…Bay LeafBay leaf is a culinary spice with some early blood-sugar research. It's a safe flavouring; the leaf itself stays whole and is removed before …BCAAs (Branched-Chain Amino Acids)BCAAs — leucine, isoleucine and valine — are marketed for muscle growth and recovery. The catch: if you already eat enough complete protein, BCAAs add litt…Bee PollenBee pollen is marketed as a 'complete superfood' for energy and vitality. It is nutrie…Beetroot (Dietary Nitrate)Beetroot is a dietary source of nitrate that the body turns into nitric oxide, relaxing blood vessels. It has reasonably good evid…BenfotiamineBenfotiamine is a fat-soluble form of vitamin B1 (thiamine) that is absorbed far better than ordinary thiamine. It is used mainly …Bentonite ClayBentonite clay is a volcanic clay used topically (masks, poultices) and, more controversially, internally for 'detox'. Topical use is reasonable; eating cl…BerberineBerberine is a plant compound studied mainly for blood sugar, cholesterol and related metabolic markers. It has some of the strong…Berberine HClBerberine HCl has genuinely impressive glucose-lowering data — some trials compare it to metformin — which is precisely why it needs treating as a…Beta-AlanineBeta-alanine is an amino acid that raises muscle carnosine and, with consistent use, modestly improves performance in…Beta-CaroteneBeta-carotene is the orange plant pigment the body converts to vitamin A, important for vision and skin. Dietary beta-carotene is healthy, but high-dose su…Creatine MonohydrateCreatine monohydrate is the most researched sports supplement in existence, with hundreds of trials supporting increased strength and lean mass…Beta-CryptoxanthinBeta-cryptoxanthin is an orange carotenoid from fruits like oranges and papaya, linked in studie…Beta-GlucanBeta-glucans are soluble fibres from oats, barley and mushrooms/yeast. Oat/barley beta-glucan has strong, officially recognised evidence for lowering chole…Beta-SitosterolBeta-sitosterol is a plant sterol with two distinct uses: easing prostate urinary symptoms, where it has some of the better eviden…Betaine (TMG)Betaine (TMG) reliably lowers homocysteine and has small, inconsistent benefits for athletic power — but trials show i…Betaine HClBetaine hydrochloride is used to add stomach acid for people who may have too little. It is diff…BilberryBilberry is a European relative of the blueberry, rich in antioxidant anthocyanins. It is marketed heavily for eye and vision heal…BiotinBiotin is the vitamin behind countless hair, skin and nail supplements — but there's little evidence it helps any…Bitter MelonBitter melon is a tropical vegetable used traditionally to lower blood sugar. It contains insulin-like compounds, but human trial results are inconsistent,…Black CohoshBlack cohosh is one of the most-used herbs for menopausal hot flushes. Evidence is mixed, and ra…Black Ginger (Kaempferia parviflora)Black ginger is a Thai rhizome, unrelated to common ginger, containing distinctive methoxyflavones. It has small but real human trials on physical…Black Seed Oil (Nigella sativa)Black seed oil (Nigella sativa), rich in thymoquinone, is a traditional remedy now studied for blood pressure, blood sugar, cholesterol and allergic/respir…BladderwrackBladderwrack is a seaweed used traditionally for thyroid and joints, mainly because of its iodine. The same iodine caution as kelp applies.Blessed ThistleBlessed thistle is a traditional digestive bitter and lactation herb. Its uses rest mostly on tr…Borage Oil (GLA)Borage oil is the richest source of GLA, an omega-6 fatty acid used for skin conditions (eczema), inflammation and joint symptoms. Evidence is mixed, and a…BoronBoron is a trace mineral involved in bone and hormone metabolism. Small human studies show it can shift hormone and in…Boswellia (Frankincense)Boswellia, the resin behind frankincense, is taken for joint comfort. Small trials suggest a modest, real benefit in osteoarthriti…BromelainBromelain is a pineapple enzyme with anti-inflammatory and protein-digesting effects. Small and mostly older trials su…BupleurumBupleurum is a core Chinese 'liver-soothing' herb used in classic formulas. It is rarely used alone, and quality human evidence is limited.Burdock RootBurdock root is a traditional 'blood purifier' and skin/detox herb, also eaten as a vegetable (gobo). It's nutritious and a prebiotic fibre source, but spe…Butcher's BroomButcher's broom is a traditional vein herb used, like horse chestnut, for circulation and leg-vein symptoms. Evidence is supportive but more …ButterburButterbur is a herb with reasonably good evidence for migraine and allergic rhinitis — but only…
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CaffeineCaffeine is the world's most-used stimulant, with strong evidence for alertness and exercis…CalciumCalcium is the main mineral in bones and teeth and is essential for muscle and nerve function. G…Calcium CarbonateCalcium carbonate is the cheapest calcium source and the highest in elemental calcium at 40%, but it needs stomach acid to absorb — so it must be…Calcium CitrateCalcium citrate absorbs without stomach acid, which makes it the right choice for older adults, anyone on a proton pump inhibitor, and anyone who has…Calcium D-GlucarateCalcium D-glucarate is marketed to support the body's clearance of estrogen and 'toxins' by inhibiting an enzyme (beta-glucuronidase) that recycles them. T…CalendulaCalendula (pot marigold) is a classic skin-soothing herb used topically for minor wounds and irr…California PoppyCalifornia poppy is a mild sedative herb traditionally used for sleep, anxiety and minor pain, often combined with other calming botanicals. Human evidence…Camu CamuCamu camu is an Amazonian berry exceptionally high in vitamin C, sold as an immune and antioxidant supplement. Its benefits largely reflect its …CardamomCardamom is an aromatic spice with traditional digestive uses and some early evidence for metabo…CarnosineCarnosine is a dipeptide (beta-alanine plus histidine) concentrated in muscle and brain, studied as an antioxidant and 'anti-glycation' compound. Oral carn…Cascara SagradaCascara sagrada is a powerful stimulant laxative bark. It works, but is only for short-term use…Casein ProteinCasein is the slow-digesting milk protein, forming a gel in the stomach that releases amino acids over hours. That makes it well suited to overnight…Cat's ClawCat's claw is an Amazonian vine used for joint pain and immune support. It has some evidence for osteoarthritis and rheumatoid arthritis symptoms, but qual…CatuabaCatuaba is a Brazilian tree bark used traditionally as an aphrodisiac and 'nerve tonic'. Like muira puama, it is popular in men's vitality blends but lacks…Cayenne (Capsaicin)Cayenne pepper and its active compound capsaicin have a genuine, if small, thermogenic and appetite effect, and capsaicin is also used topically for pain. …Cetyl MyristoleateCetyl myristoleate (CMO) is a fatty-acid compound marketed for joints and arthritis. Independent evidence is limited.ChagaChaga is a birch-tree fungus marketed as a potent antioxidant and immune mushroom. Lab antioxidant activity is high, but human evidence is scarce, and its …ChamomileChamomile is a traditional calming herb that, unusually for a folk remedy, has some genuine clinical-trial support — f…ChlorellaChlorella is a nutrient-dense green algae taken for cholesterol, blood pressure and 'detox.' Meta-analyses a…Chlorogenic AcidChlorogenic acid is the main antioxidant in green coffee, marketed for weight and blood sugar. Effects are modest and the strongest weight-loss …ChlorophyllLiquid chlorophyll (usually chlorophyllin) went viral for skin, 'detox' and body odour. It's a safe green antioxidant with some old evidence for odour cont…CholineCholine is an essential nutrient most people under-consume, important for the liver, nerves and especially fetal brain…ChondroitinChondroitin is a cartilage component often paired with glucosamine for joint health. As with glucosamine, the best-quality evidenc…Chromium (Picolinate)Chromium is a trace mineral marketed for blood sugar and weight. Genuine deficiency is rare, and the evidence that supplementing h…Chromium PicolinateChromium picolinate is the most common chromium supplement, marketed for blood sugar and weight. The evidence is weak and inconsistent.CinnamonCinnamon is widely promoted for blood sugar, but the human evidence is small and inconsistent. The more important practical point …Cissus quadrangularisCissus is an Ayurvedic vine traditionally used for fractures and joint pain, now sold mainly to athletes for joint support. The bone-healing…Cistanche tubulosaCistanche is a parasitic desert plant used in traditional Chinese medicine as a tonic. Its echinacoside and acteoside content have plausible…Citicoline (CDP-Choline)Citicoline is a choline-containing compound studied for memory, focus and brain health. It has more research than many 'nootropics…Citrus BergamotCitrus bergamot is a citrus extract studied for cholesterol and blood sugar. Some trials show modest improvements in lipids, but t…CLA (Conjugated Linoleic Acid)CLA is a fatty acid (found in dairy and beef) sold for fat loss and body composition. Human results are small and inconsistent, and high-dose supplements h…CleaversCleavers is a traditional 'lymphatic' and urinary herb. Its uses are based almost enti…CloveClove and its oil are best known for dental pain relief thanks to eugenol. Topical/dental use ha…Cod Liver OilCod liver oil supplies omega-3s (EPA/DHA) plus naturally high vitamins A and D. It's a traditional all-rounder, but the vitamin A content means you can't s…CodonopsisCodonopsis is a gentle Chinese tonic root often used as a milder, affordable alternative to ginseng. Human evidence is limited.Coenzyme Q10 (CoQ10)CoQ10 is a compound your cells use to make energy and as an antioxidant. It is popular for heart health, statin-related muscle ach…Collagen (Hydrolysed Peptides)Collagen peptides are the most popular skin and joint supplement. There is some genuine trial evidence for modest improvements in …Collagen PeptidesHydrolysed collagen peptides have some of the better evidence in the supplement market for skin hydration and elasticity, and moderate evidence for…ColostrumBovine colostrum is the first milk after calving, rich in antibodies and growth factors, used fo…ColtsfootColtsfoot is a traditional cough herb, but it contains liver-toxic compounds, so modern use is discouraged unless those compounds are removed.CopperCopper is an essential trace mineral the body needs for energy, iron handling, connective tissue and nerves. Deficienc…CordycepsCordyceps is a fungus traditionally used for energy and stamina. Some small trials show improved aerobic capacity in o…Coriander SeedCoriander seed is a digestive spice with traditional carminative uses and some early metabolic r…CranberryCranberry contains compounds that may stop UTI-causing bacteria from sticking to the bladder wall. The latest evidence suggests it…CreatineCreatine is one of the most studied and effective sports supplements, with solid evidence for strength and high-intensity performa…Curry LeafCurry leaf is an aromatic South Indian cooking herb (not curry powder) with antioxidant value and some early blood-sugar research. It's a …
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D-Aspartic AcidD-aspartic acid (DAA) is an amino acid marketed as a natural testosterone booster. Early small studies looked promising, but better-controlled trials have …D-Chiro-InositolD-chiro-inositol is a form of inositol studied, often with myo-inositol, for PCOS and insulin sensitivity. The combination is one of the …D-MannoseD-mannose is a simple sugar that helps prevent recurrent urinary tract infections by stopping E. coli bacteria from sticking to the bladder wall. It has re…D-RiboseD-ribose is a sugar marketed for energy and fatigue, especially in heart and chronic-fatigue con…DamianaDamiana (Turnera diffusa) is a shrub used traditionally as an aphrodisiac and mood lifter for both men and women. It appears in many libido formulas, but s…Dandelion RootDandelion is a common weed used traditionally as a digestive bitter, mild diuretic and 'liver tonic'. It's nutritious and generally safe, but human evidenc…Devil's ClawDevil's claw is a South African root with reasonable evidence for easing osteoarthritis and lower-back pain, comparable in some studies to mild pain reliev…DHADHA is the omega-3 fat most concentrated in the brain and eyes, important in pregnancy, infancy…DHEADHEA is a hormone the body makes that declines with age. It is marketed for anti-aging, libido and performance, but th…Diindolylmethane (DIM)DIM is a compound formed from cruciferous vegetables (broccoli, cabbage) that influences how the body metabolises estrogen. It's marketed for hormone balan…DillDill is a culinary herb used traditionally for digestion and infant colic (as 'gripe water'). It's a safe, mild kitchen herb with …Dimethylglycine (DMG)DMG is a compound derived from glycine, marketed for energy, athletic performance and immunity. Human evidence is weak.DiosminDiosmin is a citrus flavonoid with genuine evidence for vein problems and haemorrhoids, often combined with hesperidin. It is a widely used venous …DL-Phenylalanine (DLPA)DLPA is a mix of two forms of the amino acid phenylalanine, marketed for mood and pain. Evidence is limited, and people with PKU must avoid it …DMAEDMAE is a compound marketed for focus and 'skin firming'. Cognitive evidence is weak,…Dong QuaiDong quai is a traditional Chinese herb for women's health, often combined with others. Qua…
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EchinaceaEchinacea is the classic 'cold' herb. The evidence is genuinely mixed — it may slightly reduce the chance or length of a cold for …Ecklonia cavaEcklonia cava is a brown seaweed rich in phlorotannins — marine polyphenols with strong antioxidant activity in the lab. Human evidence is limited to…EGCGEGCG is the main active catechin in green tea, studied for metabolism, antioxidant and heart effects. It's the compound behind green tea's modest fat-burni…Elderberry (Sambucus)Elderberry is a dark, antioxidant-rich berry popular for colds and flu. Small studies hint it may shorten symptoms, but the eviden…ElectrolytesElectrolytes are the charged minerals that regulate fluid balance, nerve signalling and muscle contraction — principally sodium, potassium,…Eleuthero (Siberian Ginseng)Eleuthero, also called Siberian ginseng, is an adaptogenic herb traditionally used for energy, stamina and stress resilience. Despite the name, it is not a…Ellagic AcidEllagic acid is a polyphenol from berries and pomegranate, marketed for antioxidant and 'anticancer' support. Lab findings are promising; …EPAEPA is an omega-3 fat with particular interest for mood and inflammation. With DHA it makes up t…Epimedium (Horny Goat Weed)Epimedium, or horny goat weed, is a traditional Chinese herb marketed for libido and erectile function. Its compound icariin acts …ErgothioneineErgothioneine is a unique antioxidant amino acid from mushrooms, attracting interest as a possible 'longevity vitamin'. Human evidence is …Evening Primrose OilEvening primrose oil is rich in the omega-6 fat GLA and is widely promoted for eczema, PMS and menopause. High-quality…
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Fadogia agrestisFadogia agrestis is sold widely as a testosterone booster on the strength of rat studies. Two things matter and are usually left out: there are no…FennelFennel seed is a traditional carminative used to ease bloating, gas and colic. It has modest evidence for digestive comfort and infant colic, and a mild es…FenugreekFenugreek is a culinary seed studied for blood sugar, male vitality and breast-milk supply. The blood-sugar evidence is modest; te…Ferrous SulfateFerrous sulphate is the cheapest and most-studied iron supplement and the standard first-line treatment for iron deficiency anaemia. It also causes…Ferulic AcidFerulic acid is a plant antioxidant used mainly in skincare, where it stabilises and boosts vitamins C and E. Topical use is well established; oral …FeverfewFeverfew is a traditional herb best known for migraine prevention. The evidence is mixed but it…FisetinFisetin is a plant flavonoid (found in strawberries) studied as a 'senolytic' — a compound that may clear senescent 'zombie' cells linked to ageing. The sc…Flaxseed OilFlaxseed oil provides ALA, a plant omega-3. It's a useful option for vegetarians, but the body converts ALA to the active EPA/DHA only inefficiently, so it…Fo-TiFo-ti (He Shou Wu) is a Chinese tonic herb traditionally linked to anti-ageing and hair. Modern…FolateFolate (vitamin B9) is an essential vitamin best known for preventing neural-tube birth defects and for lowering homoc…Folic AcidFolic acid is the synthetic form of folate, and in pregnancy it is one of the most clearly proven supplements in existence — it prevents neural tube…Folinic AcidFolinic acid is an active, reduced form of folate used medically and as an alternative to folic acid. It is a genuine, well-absorbed folate form.Forskolin (Coleus)Forskolin, from the Coleus forskohlii plant, is marketed for fat loss. It has a genuine cellular mechanism (raising cAMP), but human weight-loss evidence i…Fructooligosaccharides (FOS)FOS are short-chain prebiotic fibres closely related to inulin, used to feed beneficial gut bacteria and support digestion. Like inulin, they're effective …FucoxanthinFucoxanthin is a brown-seaweed pigment studied for metabolism and fat. Early research is intrigu…
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GABAGABA is the brain's main calming neurotransmitter, sold for stress and sleep. The catch: swallowed GABA appears t…Galacto-oligosaccharides (GOS)Galacto-oligosaccharides (GOS) are prebiotic fibres, naturally found in human and cow's milk, with good evidence for feeding beneficial …GalangalGalangal is a ginger-family root used in Southeast Asian cooking and traditional medicine for di…Garcinia Cambogia (HCA)Garcinia cambogia is a tropical fruit extract heavily marketed for weight loss. The weight-loss evidence is weak and the effect, i…GarlicGarlic supplements are taken for heart health. The evidence points to modest reductions in blood pressure and cholesterol — real b…GingerGinger is a culinary root with genuinely good evidence for one thing in particular: easing nausea, including in pregnancy, motion …Ginkgo BilobaGinkgo is one of the most popular memory supplements. Meta-analyses show a small cognitive benef…Ginkgo BilobaGinkgo is one of the most popular memory supplements. Meta-analyses show a small cognitive benefit in people who alrea…GinsengGinseng is a famous energy and 'vitality' tonic, but recent rigorous meta-analyses find no clear benefit for…Glucomannan (Konjac)Glucomannan is a soluble fibre from konjac root with genuine, EFSA-recognised evidence for modest weight loss when taken before meals with water. It works …GlucoraphaninGlucoraphanin is the broccoli compound that the body converts into sulforaphane. Many 'broccoli extract' supplements provide it, ideally …GlucosamineGlucosamine is one of the most popular joint supplements, but large rigorous trials have largely failed to show it relieves osteoa…GlucuronolactoneGlucuronolactone is a compound found in energy drinks, marketed for energy and 'detox'…GlutathioneGlutathione is the body's main antioxidant, made inside every cell from three amino acids. Oral supplements are p…GlycineGlycine is the smallest amino acid and a building block the body uses for collagen and many other roles. As a suppleme…Goji BerryGoji berries (wolfberries) are an antioxidant-rich fruit used in Chinese medicine, especially for eye health. They are a healthy food, though the …GoldenrodGoldenrod is a traditional 'flushing' herb for the urinary tract. It is used in some E…GoldensealGoldenseal is a berberine-containing herb marketed for colds, infections and digestion, often paired with echinacea. Real evidence for these uses is weak, …Gotu KolaGotu kola is a traditional 'brain tonic,' but a meta-analysis found no clear cognitive benefit versus placeb…Grains of Paradise (Aframomum melegueta)Grains of paradise is a West African spice related to ginger, sold on the claim that it activates brown fat and increases energy expenditure. Small…Grape Seed ExtractGrape seed extract is rich in antioxidant proanthocyanidins. Its best-supported effect is a modest reduction in blood pressure in …Grapefruit Seed ExtractGrapefruit seed extract is marketed as a natural antimicrobial, but much of its activity has bee…GraviolaGraviola (soursop) is a tropical fruit and leaf marketed with bold anticancer claims. Those claims are unproven, and long-term use has been linked to …Green Coffee Bean ExtractGreen coffee bean extract provides chlorogenic acid and is marketed for weight loss and blood sugar. Early weight studies were small and some were retracte…Green Tea Extract (EGCG)Green tea extract concentrates the antioxidant catechins found in green tea, especially EGCG. Drinking green tea is healthy, but c…Green-Lipped MusselGreen-lipped mussel extract is a marine source of omega-3s and other compounds, studied for joint comfort. Evidence is modest and mixed.GuaranaGuarana is a caffeine-rich Amazonian plant used for energy and weight products. Its effects are…GuggulGuggul is an Ayurvedic resin traditionally used for cholesterol and joints. Modern trials have b…Gymnema SylvestreGymnema is an Ayurvedic herb nicknamed the 'sugar destroyer' because it temporarily blunts the taste of sweetness. It has small, p…
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Hawthorn (Crataegus)Hawthorn is a traditional heart tonic studied mainly as an add-on in mild heart failure. Because it acts on the heart and interact…HesperidinHesperidin is a citrus flavonoid (from orange peel) used for vein and circulation health, often with diosmin for haemorrhoids and varicose veins. It has re…HibiscusHibiscus is a tart herbal tea with reasonable evidence for modestly lowering blood pressure. It…HMB (Beta-Hydroxy Beta-Methylbutyrate)HMB is a leucine metabolite sold for muscle preservation. The evidence is genuinely split: it does little for trained athletes already eating enough…Holy BasilHoly basil, or tulsi, is a revered Ayurvedic herb taken as an adaptogen for stress and for blood-sugar support. Small…HonokiolHonokiol is an active compound from magnolia bark, studied for calming, sleep and antioxidant effects. Human evidence is still preliminary.HopsHops — the same flower used to brew beer — are used in sleep and calming formulas, usually paired with valerian. The evidence is modest and strongest in co…HorehoundHorehound is a bitter herb traditionally used for coughs and digestion, found in old-fashioned c…Horse ChestnutHorse chestnut seed extract has genuinely reasonable evidence for varicose veins and leg-vein symptoms — one of the better-supported botanicals for …HorsetailHorsetail is a silica-rich plant used for hair, nails, skin and bone support, and as a mild diuretic. Silica's structural role is real, but human evidence …Huperzine AHuperzine A is a plant alkaloid that acts much like a drug, blocking an enzyme that breaks down a memory-related neurotransmitter.…Hyaluronic AcidHyaluronic acid is a gel-like molecule that holds water in skin and joints. Oral supplements are popular for skin hydr…HydroxocobalaminHydroxocobalamin is a natural form of vitamin B12, often given by injection because it lasts longer in the body. It effectively treats B12 deficiency.HydroxyprolineHydroxyproline is a modified amino acid that is a hallmark of collagen. As a supplement it's usually obtained via collagen rather than alone.HyssopHyssop is an aromatic herb used traditionally for coughs and digestion. Its uses are largely traditional, and its essential oil carries seizure risk …
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Indole-3-Carbinol (I3C)Indole-3-carbinol (I3C) is a broccoli-family compound, the precursor to DIM, studied for oestrogen metabolism. Evidence is mostly preliminary.Inositol (Myo-Inositol)Inositol is a vitamin-like compound with its best evidence in polycystic ovary syndrome (PCOS), where myo-inositol may improve ins…InulinInulin is a prebiotic soluble fibre (from chicory root) that feeds beneficial gut bacteria, supports regularity and calcium absorption, and adds fullness. …IodineIodine is an essential mineral the thyroid needs to make hormones. Severe deficiency is genuinely harmful — especially…IronIron is an essential mineral the body uses to carry oxygen in the blood. Supplements clearly help when you are iron-de…
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Iron BisglycinateIron bisglycinate is chelated iron with markedly better tolerability than ferrous sulphate — far less constipation and nausea — at comparable…JiaogulanJiaogulan is an adaptogenic herb nicknamed 'southern ginseng', studied for metabolism and cholesterol. Early evidence is interesting but …Juniper BerryJuniper berry is a traditional diuretic and flavouring (it gives gin its taste). Its supplement…
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KavaKava is a Pacific Island root used traditionally as a calming drink and now marketed for anxiety. It has genuine short-term anti-anxiety evidence, but past…KelpKelp is a brown seaweed valued as a natural iodine source. That iodine is exactly why it must be used carefully — too much can disrupt the thyroid.Kola NutKola nut is a caffeine-containing seed used traditionally as a stimulant. Like other caffeine so…Krill OilKrill oil provides omega-3s (EPA/DHA) in phospholipid form, which may absorb well, plus natural astaxanthin. It's a pricier alternative to fish oil; eviden…KudzuKudzu is a vine root studied notably for reducing alcohol intake, plus menopausal and metabolic uses. The alcohol research is its most interesting …
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L-AlanineL-alanine is a non-essential amino acid involved in energy and blood-sugar metabolism. The body…L-ArginineL-arginine is an amino acid the body turns into nitric oxide, a molecule that relaxes blood vessels. It is taken for circulation a…L-AsparagineL-asparagine is a non-essential amino acid involved in protein and brain function. The body makes it readily, so it is rarely supplemented on its own.L-Aspartic AcidL-aspartic acid is a non-essential amino acid involved in energy metabolism. It differs from D-a…L-CarnitineL-carnitine is an amino-acid derivative that helps shuttle fatty acids into cells to be burned for energy. It is marketed for fat loss and exercise, but th…L-Carnitine L-TartrateL-carnitine L-tartrate is a fast-absorbing carnitine form favoured by athletes for recovery. Evidence points more to recovery support than to fat …L-CitrullineL-citrulline is an amino acid that the body converts into arginine — and it raises nitric oxide more effectively than taking argin…L-CysteineL-cysteine is a sulphur-containing amino acid and the building block of glutathione and keratin.…L-Glutamic AcidL-glutamic acid is an abundant amino acid and the body's main excitatory neurotransmitter (as glutamate). The body makes plenty, so supplements …L-GlutamineL-glutamine is the body's most abundant amino acid and a key fuel for gut and immune cells. The clearest benefits…L-HistidineL-histidine is an essential amino acid and a building block of proteins, haemoglobin and the ant…L-IsoleucineL-isoleucine is one of the three branched-chain amino acids (BCAAs), used by athletes for muscle…L-LeucineL-leucine is an essential branched-chain amino acid and the strongest single trigger of muscle protein synthesis. It matters most for older adults and thos…L-LysineL-lysine is an essential amino acid best known for cold-sore (oral herpes) support and for its role in collagen formation. The cold-sore evidence is modest…L-MethionineL-methionine is an essential, sulfur-containing amino acid involved in methylation, antioxidant (glutathione) production and liver function. Deficiency is …L-OrnithineL-ornithine is a non-essential amino acid involved in the urea cycle (clearing ammonia) and often paired with arginine for exercise or sleep-quality market…L-PhenylalanineL-phenylalanine is an essential amino acid the body converts to tyrosine and then to dopamine, noradrenaline and adrenaline. It is marketed for mood, focus…L-ProlineL-proline is a non-essential amino acid that is a major building block of collagen. It is included in some skin and joint formulas, but supplementing it ha…L-SerineL-serine is a non-essential amino acid important for brain and nerve function, under study for s…L-TheanineL-theanine is an amino acid from tea that promotes a state of calm alertness without sedation. It has modest but reasonably consis…L-ThreonineL-threonine is an essential amino acid important for gut lining, connective tissue and immune pr…L-TryptophanL-tryptophan is an essential amino acid the body converts to serotonin and then melatonin, so it is marketed for mood and sleep. Effects are modest, and it…L-TyrosineL-tyrosine is an amino acid the body uses to build the brain chemicals dopamine and noradrenaline. The honest read of…L-ValineL-valine is the third branched-chain amino acid, included in muscle and recovery supplements. As…LactaseLactase is the enzyme that digests lactose, taken by people with lactose intolerance. It has cle…Lactobacillus gasseriL. gasseri is the probiotic most associated with weight and abdominal fat, on the strength of Japanese trials showing modest visceral fat reductions.…LactoferrinLactoferrin is a milk protein with iron-binding and immune roles, studied for infections, iron s…Larch ArabinogalactanLarch arabinogalactan is a prebiotic fibre from larch trees, used for gut and immune support. It…LavenderLavender, taken as a standardised oral capsule (not just aromatherapy), has surprisingly good evidence for reducing anxiety, comparable to some low-dose me…Lemon BalmLemon balm (Melissa officinalis) is a calming herb in the mint family. A meta-analysis suggests it improves anxiety an…LemongrassLemongrass is a citrusy culinary herb used traditionally for digestion and relaxation. As a tea…Licorice Root (DGL)Licorice root soothes digestive and throat irritation, and its deglycyrrhizinated form (DGL) is used for indigestion and ulcers. Whole licorice carries a r…Lion's Mane (Hericium erinaceus)Lion's mane is an edible mushroom studied for cognition and mood. Laboratory work on nerve-growth factor is intriguing, but the hu…Lithium OrotateLithium orotate is a low-dose lithium supplement marketed for mood and brain health. It is very…LuteinLutein is a plant carotenoid that concentrates in the macula of the eye, where it filters blue light and acts as an an…LuteolinLuteolin is a plant flavonoid with antioxidant, anti-inflammatory and possible 'mast-cell-stabilising' effects, studied for brain health and allergy-type i…LycopeneLycopene is the red antioxidant carotenoid in tomatoes, studied for prostate and heart health and skin sun-protection. Dietary lycopene is linked to benefi…
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Maca (Lepidium meyenii)Maca is a Peruvian root food taken for libido, energy and mood. Small studies suggest a possible libido benefit, but — contrary to…MagnesiumMagnesium is an essential mineral involved in hundreds of body processes, including nerve and muscle function, energy and blood-su…Magnesium ChlorideMagnesium chloride is well absorbed orally and is the form used in topical magnesium oils and flakes. The oral evidence is reasonable; the claim that…Magnesium CitrateMagnesium citrate is well absorbed and has a notable laxative effect, which makes it a good choice if constipation is part of the picture and a poor…Magnesium GlycinateMagnesium glycinate (magnesium bound to glycine) is a gentle, well-absorbed form popular for sleep and relaxation, and easier on the stomach than …Magnesium L-ThreonateMagnesium L-threonate is a form of magnesium marketed for the brain, on the theory it raises brain magnesium better. Early evidence is interesting …Magnesium MalateMagnesium malate combines magnesium with malic acid, an intermediate in the Krebs cycle. It is well absorbed and gentler on the bowel than citrate.…Magnesium OxideMagnesium oxide is the cheapest form, has the highest elemental magnesium by weight, and is the worst absorbed — studies put bioavailability around…Magnesium TaurateMagnesium taurate pairs magnesium with taurine, both of which have independent cardiovascular and calming rationales. The combination is logically…Magnolia BarkMagnolia bark, used in Traditional Chinese Medicine, contains honokiol and magnolol and is marketed for stress, sleep and cortisol balance. Human evidence …MaitakeMaitake is an edible medicinal mushroom rich in beta-glucans, studied for immune support and blood-sugar/metabolic effects. Most evidence is preliminary, a…Malic AcidMalic acid is a fruit acid involved in energy metabolism, often paired with magnesium for fatigu…ManganeseManganese is an essential trace mineral involved in bone formation and antioxidant defence. Defi…MangosteenMangosteen is a tropical fruit whose rind is marketed for its 'xanthone' antioxidants. The fruit is healthy, but supplement claims are …Manuka HoneyManuka honey is a New Zealand honey with genuine antibacterial activity, valued especially for w…Marine CollagenMarine collagen comes from fish skin and scales, is predominantly type I — the type that dominates skin — and has smaller peptides that may absorb…MarjoramMarjoram is a culinary herb used traditionally for digestion and women's complaints. As a food it's safe; its therapeutic claims are mostly …Marshmallow RootMarshmallow root (Althaea) is a soothing mucilage herb used for coughs, sore throats and digestive irritation. Like slippery elm, it's a gentle demulcent w…MatchaMatcha is powdered whole green tea leaf, so you consume the leaf rather than an infusion — which means more catechins, more caffeine and more…MCT OilMCT oil provides medium-chain fats that are absorbed and burned quickly for energy or ketones, popular with keto and 'bulletproof coffee'. It offers quick …MeadowsweetMeadowsweet is a traditional herb containing natural salicylates (aspirin-like compounds), used for pain and digestion. The same cautions as aspirin …MelatoninMelatonin is the body's sleep-timing hormone, sold as a supplement mainly for jet lag and trouble falling asleep. It works best as…MethylcobalaminMethylcobalamin is an active form of vitamin B12, often marketed as superior to cheaper cyanocob…MethylfolateMethylfolate is the active, body-ready form of folate (vitamin B9). It is marketed especially fo…Milk Thistle (Silymarin)Milk thistle is the classic 'liver support' herb, built around an antioxidant complex called silymarin. It is plausible and widely…Mixed TocopherolsMixed tocopherols provide the full family of vitamin E forms rather than just alpha-tocopherol, which some argue is more balanced. Evidence of …Modified Citrus PectinModified citrus pectin is a processed fibre studied for 'detox' and, more seriously, i…MolybdenumMolybdenum is an essential trace mineral needed by a handful of enzymes. Deficiency from diet is…Monk FruitMonk fruit is a natural, zero-calorie sweetener that doesn't raise blood sugar. It's a useful sugar alternative with a good safety record.MoringaMoringa ('the miracle tree') is a nutrient-dense leaf powder rich in vitamins, minerals and antioxidants. It's a genuinely good 'green' food source, with e…MotherwortMotherwort is a traditional herb for the heart, nerves and menstruation. Modern human evidence i…MSM (Methylsulfonylmethane)MSM is a sulphur compound taken for joint comfort and, sometimes, exercise recovery. A handful of small trials hint at modest bene…Mucuna PruriensMucuna pruriens (velvet bean) is a tropical legume naturally rich in L-dopa, the direct precursor to dopamine. It is used traditionally for mood, libido an…MugwortMugwort is a traditional digestive and 'women's' herb, also used in moxibustion.…Muira PuamaMuira puama is an Amazonian shrub nicknamed 'potency wood', used traditionally as an aphrodisiac and tonic. It is a staple of men's vitality blends, but ri…Mulberry LeafWhite mulberry leaf contains DNJ, a compound that blocks carbohydrate-digesting enzymes, blunting post-meal blood-sugar spikes. It's one of the more mechan…MulleinMullein is a traditional 'lung herb' used for coughs and airway irritation, valued as a soothing expectorant. It's gentle and generally safe, but rigorous …
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Myo-InositolMyo-inositol has genuinely good evidence in PCOS for ovulation, menstrual regularity and insulin sensitivity, with tolerability far better than…N-Acetyl-L-TyrosineN-acetyl-L-tyrosine (NALT) is a more soluble form of tyrosine used in nootropics for stress and focus. Plain tyrosine is actually better studied and …N-Acetylcysteine (NAC)NAC is a well-established medicine — used in hospitals as a paracetamol-overdose antidote and to thin mucus — that is also sold as…NAD+NAD+ is a coenzyme central to energy metabolism that declines with age. The supplements sold to raise it — NR and NMN — do reliably increase blood…NADHNADH is the active, energy-carrying form of vitamin B3, marketed for energy and fatigue. Oral absorption is uncertain and evidence is limited.NaringeninNaringenin is a citrus flavonoid (notably in grapefruit) studied for metabolism. Evidence is largely preclinical, and grapefruit's drug …NattokinaseNattokinase is an enzyme extracted from natto, a traditional fermented-soybean food. It is marketed for circulation, c…NeemNeem is a versatile traditional plant used topically for skin and oral care. Topical and dental…NiacinNiacin (vitamin B3) is an essential vitamin. At ordinary doses it simply prevents deficiency; at much higher 'lip…Nicotinamide RibosideNicotinamide riboside (NR) is a form of vitamin B3 that raises NAD+, a coenzyme central to energy and cellular repair that declines with age. It reliably b…NMNNMN is a NAD+ precursor sold as an anti-aging supplement. Trials confirm it reliably raises blood NAD+ levels and is w…NoniNoni is a tropical fruit juice marketed as a cure-all. Evidence for its many claims is weak, and there are real reports of liver harm.NutmegNutmeg is a warming spice with traditional digestive and sleep uses — but in larger-than-culinar…
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Olive Leaf ExtractOlive leaf extract is rich in a compound called oleuropein. Small studies hint at modest blood-pressure and blood-sugar effects, b…Omega-3 Fish Oil (EPA & DHA)The omega-3 fatty acids EPA and DHA from fish oil have solid evidence for lowering triglycerides and are structurally important fo…Oregano OilOregano oil is concentrated in carvacrol and thymol, with strong antimicrobial activity in the lab. It's popular for immune and gut support, but human evid…Oregon GrapeOregon grape is a berberine-containing herb used topically for psoriasis and internally like other berberine plants. Its topical skin evidence is its …Ox BileOx bile supplies bile salts to aid fat digestion, used mainly by people without a gallbladder or…
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PABAPABA (para-aminobenstoic acid) is a compound once classed with the B-vitamins and used in old su…Palmitoylethanolamide (PEA)PEA is a fatty acid amide the body produces naturally in response to tissue stress. It has a surprisingly decent evidence base for chronic and…Panax Ginseng (Asian Ginseng)Asian ginseng is a traditional tonic taken for energy, vitality, cognition and immune support. Human evidence is mixed and mostly …PantethinePantethine is an active derivative of vitamin B5 studied specifically for cholesterol. It has mo…Pantothenic Acid (Vitamin B5)Pantothenic acid (vitamin B5) is an essential nutrient for making energy and hormones. Deficienc…PapainPapain is a protein-digesting enzyme from papaya, used as a digestive aid and meat tenderiser. I…ParaxanthineParaxanthine is the metabolite your liver converts most caffeine into — and it is arguably the compound actually responsible for caffeine's effects.…ParsleyParsley is a nutrient-rich culinary herb used traditionally as a mild diuretic. It's a healthy food; concentrated parsley products carry a few …Partially Hydrolyzed Guar Gum (PHGG)Partially hydrolyzed guar gum (PHGG) is a gentle soluble fibre and prebiotic, well tolerated and useful for both constipation and loose stools, …PassionflowerPassionflower (Passiflora incarnata) is a traditional calming herb. Small, short trials suggest it modestly reduces an…Pau d'ArcoPau d'arco is a South American tree bark marketed for immune and antifungal support. Human evidence is weak and high doses can be toxic.Pea ProteinPea protein is the best-evidenced plant protein for muscle, performing comparably to whey in head-to-head training trials. It is lower in methionine…Peppermint OilEnteric-coated peppermint oil is one of the best-evidenced natural options for irritable bowel syndrome (IBS), relaxing gut muscle to ease cramps and bloat…PhenylethylaminePhenylethylamine (PEA) is a compound found in chocolate, marketed for mood and focus. Taken by m…Phosphatidic AcidPhosphatidic acid is a phospholipid marketed to athletes for muscle growth via the mTOR pathway. Evidence is limited and mixed.PhosphatidylcholinePhosphatidylcholine is a major phospholipid in cell membranes and a source of choline, used for liver and brain support. It's the main active in lecithin; …PhosphatidylserinePhosphatidylserine is a fat that is part of every cell membrane and is concentrated in the brain. Older studies suggested a modest…PhosphorusPhosphorus is an essential mineral abundant in food and, with calcium, a main component of bone.…PinitolPinitol (D-pinitol) is a plant compound related to inositol, studied for blood sugar and as a 'nutrient partitioner' in sports supplements. …Piperine (BioPerine)Piperine is the pungent compound in black pepper, added to supplements to boost the absorption of other ingredients (most famously curcumin). Its own direc…Pomegranate ExtractPomegranate extract concentrates antioxidant polyphenols (punicalagins) studied for heart and prostate health. Evidence is promising but still mixed.PotassiumPotassium is an essential mineral for blood pressure, heart rhythm and muscle function. Most peo…Potassium CitratePotassium citrate is a prescription treatment for preventing certain kidney stones and a supplemental potassium source. It is the one electrolyte…PQQPQQ is a compound studied for mitochondrial health, often paired with CoQ10 for energy and brain support. It has interesting mechanisms (promoting new mito…Probiotics (Lactobacillus & friends)Probiotics are live microorganisms that can support digestion — but their effects are strain-specific, so the exact strains and do…Propionyl-L-CarnitinePropionyl-L-carnitine is a carnitine form studied specifically for circulation and leg-artery disease. It has more cardiovascular research than plain …PropolisPropolis is a resin bees use to seal their hive, used for oral, throat and skin health. It has s…Psyllium HuskPsyllium is a soluble fibre with strong, well-established evidence — it relieves constipation, modestly lowers LDL cholesterol, an…PterostilbenePterostilbene is a resveratrol relative found in blueberries, marketed as a more bioavailable antioxidant and 'longevity' compound. It absorbs better than …Pumpkin Seed ExtractPumpkin seed and its oil are used for prostate (BPH) and overactive-bladder symptoms. The evidence is modest but more encouraging than many botanicals, and…Pycnogenol (Pine Bark Extract)Pycnogenol is a branded French maritime pine bark extract rich in antioxidant proanthocyanidins. It has preliminary evidence acros…Pygeum (African Plum Bark)Pygeum is a bark extract used for prostate-related urinary symptoms. Older trials hinted at modest benefit, but the evidence is li…Pyridoxal-5-Phosphate (P5P)Pyridoxal-5-phosphate (P5P) is the active form of vitamin B6. It supports dozens of enzymes, but…
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R-Lipoic AcidR-lipoic acid is the natural, active half of alpha-lipoic acid, marketed as more potent. It may be better absorbed, but most research used the …Raspberry KetonesRaspberry ketones are aroma compounds heavily marketed for fat loss after TV promotion. Despite the hype, there is essentially no human evidence that they …Red CloverRed clover is a source of plant oestrogens (isoflavones) marketed for menopausal symptoms. Trial…Red Raspberry LeafRed raspberry leaf is a traditional 'women's tonic', popular in late pregnancy. E…Red Yeast RiceRed yeast rice lowers cholesterol — because it naturally contains monacolin K, which is chemically identical to the statin drug lo…RehmanniaRehmannia is a foundational Chinese tonic root used in many traditional formulas. Modern human evidence is limited, and it is usually used in …ReishiReishi (Ganoderma lucidum) is a medicinal mushroom traditionally used for immunity and longevity. Despite huge popular…ResveratrolResveratrol is a polyphenol from grapes and red wine, marketed heavily for heart, metabolic and anti-aging support. Hu…Rhodiola RoseaRhodiola is an adaptogen used for fatigue and stress. Some trials — like one in night-shift phys…Rhodiola RoseaRhodiola is an adaptogen used for fatigue and stress. Some trials — like one in night-shift physicians — show reduced…Riboflavin (Vitamin B2)Riboflavin (vitamin B2) is an essential nutrient for energy metabolism. It has modest evidence f…RosehipRosehip is the fruit of the wild rose, rich in vitamin C and a compound called GOPO. It has modest evidence for easing osteoarthritis pain and is also used…RosemaryRosemary is a culinary herb whose aroma and extracts are studied for memory, alertness and antioxidant effects. The cognitive evidence is modest and intrig…Royal JellyRoyal jelly is the bee secretion fed to queen bees, marketed as a vitality and hormone tonic. Hu…RutinRutin is a flavonoid (found in buckwheat and citrus) used for capillary strength and circulation, similar to hesperidin. It's a long-standing 'vascular' su…
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Saccharomyces boulardiiS. boulardii is a probiotic yeast, not a bacterium — which is why antibiotics do not kill it. It has some of the strongest evidence in the whole…SafflowerSafflower yields an oil marketed for weight and skin, and a flower (often confused with saffron) used traditionally. Its weight-loss claims are weak.SaffronSaffron is a culinary spice with a surprisingly strong trial record for mild-to-moderate depression — meta-analyses fi…SageSage (the culinary herb and related Salvia species) has surprisingly decent evidence for short-term memory and attention, and is also used for menopausal h…SAMeSAMe is a compound the body makes naturally. Meta-analyses support it for depression — roughly comparable to standard…SarcosineSarcosine is a compound related to glycine, studied mainly as an add-on in schizophrenia researc…SarsaparillaSarsaparilla is a traditional root once used as a tonic and for skin and joints. It does not con…Saw PalmettoSaw palmetto is the most popular herbal supplement for prostate-related urinary symptoms. However, the largest, most rigorous tria…SchisandraSchisandra is a berry used as an adaptogen for liver, stress and stamina. Human evidence is sparse — a small trial sug…Sea BuckthornSea buckthorn berry/seed oil is rich in omega-7 (and other fatty acids), vitamins and antioxidants, used for skin, dry eyes and mucous-membrane health. Evi…Sea MossSea moss (Irish moss) is a trendy seaweed marketed as a '92-mineral superfood'. It does supply minerals and iodine, but the sweeping health …SeleniumSelenium is an essential trace mineral important for thyroid function, antioxidant defence and immunity. The catch is its narrow s…SennaSenna is a widely used stimulant laxative, available in regulated over-the-counter products. It…SerrapeptaseSerrapeptase is a proteolytic (protein-digesting) enzyme marketed for inflammation, pain, sinus congestion and scar tissue. It's popular in some countries,…Shark CartilageShark cartilage was heavily marketed for joints and even cancer. The cancer claims were disproven, and joint evidence is weak — plus there are …ShatavariShatavari is an Ayurvedic 'women's tonic' asparagus root. Traditional use is exte…ShiitakeShiitake is a popular edible mushroom rich in beta-glucans (including lentinan) and studied for immune and cholesterol support. As food it is nutritious; s…ShilajitShilajit is a sticky mineral-rich resin from Himalayan rocks, used in Ayurveda for energy, vitality and 'male performance'. Its fulvic acid is interesting,…Silicon (Silica)Silicon (often sold as silica or orthosilicic acid) is a trace element marketed for skin, hair,…SkullcapSkullcap is a traditional calming herb (two main types: American and Chinese/Baikal) used for anxiety and sleep. Evidence is limited, and quality varies, w…Slippery ElmSlippery elm is a tree-bark mucilage used traditionally to soothe the throat and gut lining. It's a gentle demulcent with reasonable rationale for sore thr…Sodium ButyrateButyrate is the short-chain fatty acid your colon cells use as their primary fuel, normally produced by fibre-fermenting bacteria. Supplementing it…Sodium CitrateSodium citrate is a buffering agent used in sports to raise blood bicarbonate, with reasonable evidence for high-intensity efforts of 1–7 minutes. It…SpermidineSpermidine is a natural polyamine that triggers autophagy — the cell's cleanup process — and has drawn anti-aging…SpirulinaSpirulina is a nutrient-dense blue-green algae sold as a 'superfood.' The better evidence is unglamorous but…SqualeneSqualene is a natural oil (from olives or, historically, shark liver) used mainly in skincare as a moisturiser. Topical use is well established; oral …St John's WortSt John's Wort is one of the better-evidenced herbal remedies for mild-to-moderate depression — but it is also one of the most dan…Star AniseStar anise is a culinary spice and the natural source of shikimic acid (used to make a flu drug)…Stinging NettleStinging nettle is used in two ways: the root for prostate urinary symptoms and the leaf for allergies and joint discomfort. The p…StrontiumStrontium is a mineral marketed for bone density. A prescription form showed benefits but also s…SulbutiamineSulbutiamine is a synthetic, fat-soluble form of vitamin B1 used as a nootropic for fatigue and…SulforaphaneSulforaphane, from broccoli sprouts, is a compound that switches on the body's own antioxidant and detoxification defences (the Nrf2 pathway). It's one of …SumaSuma, or 'Brazilian ginseng', is an adaptogen-style herb with little rigorous human re…SumacSumac is a tangy Middle Eastern spice exceptionally high in antioxidants, with some early blood-sugar research. It's a healthy, flavourful spice.Sunflower LecithinSunflower lecithin is a phospholipid and choline source used as an emulsifier and supplement, popular as a soy-free option. Its specific health …
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TarragonTarragon is an aromatic culinary herb with traditional digestive use and some early blood-sugar research. It is a safe kitchen herb.Tart CherryTart cherry (Montmorency) is rich in anthocyanins and is studied for exercise recovery, muscle soreness, gout and sleep. The recovery and sleep evidence is…TaurineTaurine is an amino acid involved in heart, muscle and nervous-system function. It's very safe and has some evidence in heart fail…TheacrineTheacrine is a caffeine-like compound (found in a Chinese tea plant) marketed for energy and focus with 'less tolerance' than caffeine. Early data are inte…TheobromineTheobromine is the gentle stimulant in chocolate, milder than caffeine. It is generally pleasant…Thiamine (Vitamin B1)Thiamine (vitamin B1) is an essential nutrient for turning carbohydrates into energy and for hea…ThymeThyme is a culinary herb with genuine traditional and some clinical use for coughs, often combin…TocotrienolsTocotrienols are members of the vitamin E family, marketed as a more potent antioxidant than the…Tongkat Ali (Longjack)Tongkat ali is a Southeast Asian root marketed for male vitality, testosterone and stress. Some small trials are promising, but th…TribulusTribulus terrestris is a popular 'testosterone booster,' but the weight of evidence — including a systematic…TributyrinTributyrin is a precursor to butyrate, the short-chain fat that fuels colon cells. It is an emer…TriphalaTriphala is a classic Ayurvedic blend of three fruits used mainly for digestion and regularity.…Turkey TailTurkey tail (Trametes versicolor) is a medicinal mushroom whose polysaccharide fractions (PSK, PSP) have been studied as immune support alongside cancer ca…Turmeric / CurcuminCurcumin, the active compound in turmeric, has anti-inflammatory properties and modest evidence for easing osteoarthritis joint pa…TurmericTurmeric is the root; curcumin is the active compound in it, at only about 3% by weight and poorly absorbed. That gap between spice and supplement is…Type II Collagen (UC-II)Undenatured type II collagen (UC-II) is a joint supplement that works differently from regular collagen — through the immune system — and has some …
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UbiquinolUbiquinol is the reduced, 'ready-to-use' form of CoQ10, marketed as better absorbed th…Urolithin AUrolithin A is a compound the gut makes from pomegranate/ellagitannins, studied for mitochondrial and muscle health via 'mitophagy'. It's a genuinely novel…Uva UrsiUva ursi (bearberry) is a traditional herb for urinary-tract infections. It has some short-term…
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ValerianValerian is the most popular herbal sleep aid. Meta-analyses suggest it may improve people's subjective sense of…Valerian RootValerian is a traditional herbal sleep and anxiety remedy. It's widely used and generally well tolerated, but the human evidence t…VanadiumVanadium is a trace element studied for blood sugar at high, potentially toxic doses. It is not…VinpocetineVinpocetine is a synthetic compound derived from periwinkle, marketed for memory and brain blood flow. It's used as a drug in some countries, but evidence …Vitamin AVitamin A is an essential fat-soluble vitamin needed for vision, skin and immune function. Defic…Vitamin B12Vitamin B12 is an essential nutrient for healthy nerves, red blood cells and energy metabolism. Deficiency is a well-recognised an…Vitamin B6Vitamin B6 is an essential vitamin needed for over a hundred enzyme reactions. It's the unusual case where both t…Vitamin CVitamin C is an essential antioxidant nutrient needed for immunity, collagen and iron absorption. For colds, regular intake may sl…Vitamin DVitamin D is essential for bones and plays a role in immunity. Deficiency is common, and supplementing clearly helps if you are lo…Vitamin D2 (Ergocalciferol)Vitamin D2 comes from plant and fungal sources and is the standard vegan option. It does raise vitamin D levels, but less effectively than D3 and…Vitamin D3 (Cholecalciferol)Vitamin D3 is the form your skin makes from sunlight and the form that raises and maintains blood levels most effectively. Deficiency is genuinely…Vitamin EVitamin E is an essential antioxidant vitamin, but the supplement story is a cautionary one: large trials show it does…Vitamin K1 (Phylloquinone)Vitamin K1 is the plant form of vitamin K, essential for normal blood clotting. It is the form t…Vitamin K2Vitamin K2 is a fat-soluble vitamin that helps the body direct calcium toward bone and away from artery walls. The cle…Vitamin K2 MK-7MK-7 is the long-chain form of vitamin K2 with a half-life measured in days rather than hours, making once-daily dosing practical. It has genuine…Vitex (Chasteberry)Vitex, or chasteberry, is an herb used for PMS and menstrual complaints. A meta-analysis found a large pooled benefit…
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WheatgrassWheatgrass is the young grass of the wheat plant, taken as juice or powder for its chlorophyll, vitamins and antioxidants. It's a nutritious green, but spe…Whey ProteinWhey is a complete, rapidly absorbed protein high in leucine, and it has as strong an evidence base for muscle protein synthesis as anything in…Whey Protein IsolateIsolate is whey filtered to 90%+ protein with most lactose and fat removed. That makes it a good choice if lactose bothers you or macros are tight,…White Kidney Bean ExtractWhite kidney bean extract is a 'carb blocker' that inhibits starch digestion. It can modestly reduce starch absorption and produce small weight effects, bu…White PeonyWhite peony root is a traditional Chinese herb for women's health and cramps, usually combined with others (notably licorice). Modern evidence …White Willow BarkWhite willow bark contains salicin, the natural forerunner of aspirin. A good trial supports it for low back pain, but…Wild Cherry BarkWild cherry bark is a traditional cough-syrup ingredient. It can soothe coughs but contains cyanide-related compounds, so only proper preparations in …Wild LettuceWild lettuce is a traditional herb marketed for pain and sleep, sometimes called 'lettuce o…Wild YamWild yam is marketed as a 'natural progesterone' source, but the body cannot actually…Witch HazelWitch hazel is a topical astringent used for skin, minor irritation and haemorrhoids. Its topical use is well established; it is not meant to be …
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YarrowYarrow is a traditional wound and digestive herb. Its folk uses are long-standing, but modern cl…Yerba MateYerba mate is a caffeinated South American tea valued for energy and antioxidants. Enjoyed as a…YohimbeYohimbe is a West African tree bark containing yohimbine, a genuinely active compound studied for erectile dysfunction and fat loss. It is also the most sa…
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ZeaxanthinZeaxanthin is a macular carotenoid that works alongside lutein to filter blue light and protect the retina. Together they are among the best-evidenced eye-…ZincZinc is an essential mineral vital for immune function, wound healing, taste, smell and many enzymes. Zinc lozenges may modestly s…Zinc CarnosineZinc carnosine is a compound of zinc and carnosine used specifically for the stomach lining and gut. It has some genuine evidence for gut-barrier …Zinc GluconateZinc gluconate is the form used in most cold lozenges, and lozenge trials are where zinc has its best evidence — shortening cold duration by roughly…Zinc GlycinateZinc glycinate (bisglycinate) is zinc chelated to glycine, which improves absorption and markedly reduces the nausea that zinc commonly causes. It is…Zinc PicolinateZinc picolinate is a well-absorbed form of zinc, an essential mineral for immunity, skin and male health. As with all zinc, the dose matters — too …