Supplement Encyclopedia
Evidence-based reference for 453+ vitamins, minerals, herbs, and nootropics. Each entry covers bioavailable forms, dose tiers, interactions, and stacking notes โ drawn from clinical research and our scoring methodology.
Creatine
Most studied performance supplement. Enhances strength, power, muscle mass, and emerging cognitive benefits.
Magnesium
Essential mineral involved in 300+ enzymatic reactions. Supports energy, muscle function, sleep, and stress response.
Vitamin D
Vitamin D is a fat-soluble hormone and micronutrient essential for calcium absorption, bone health, immune function, and cellular regulation. Most people have insufficient levels and may benefit from supplementation, particularly those with limited sun exposure.
Fish Oil (EPA/DHA)
Marine omega-3s with cardiovascular, brain, and anti-inflammatory benefits. EPA and DHA are the bioactive forms.
Omega-3 Fatty Acids
A concentrated source of omega-3 polyunsaturated fatty acids (EPA and DHA) derived from oily fish tissues, widely used as a dietary supplement for cardiovascular and cognitive support. Standardized fish oil supplements typically provide defined amounts of EPA and DHA per dose.
Ashwagandha
Ashwagandha is a traditional Ayurvedic herb standardized for withanolides, with evidence supporting modest benefits for stress reduction, anxiety, and cortisol modulation. Multiple clinical trials demonstrate efficacy for stress-related symptoms, though effect sizes are generally moderate.
Melatonin
Endogenous sleep hormone regulating circadian rhythm. Most effective for jet lag and sleep onset.
Vitamin C
Vitamin C is an essential water-soluble antioxidant required for collagen synthesis, immune function, and iron absorption. Calcium ascorbate is a buffered form that reduces gastric irritation.
Caffeine
Most widely used performance enhancer. Improves endurance, strength, and cognitive function through adenosine antagonism.
L-Theanine
Calming amino acid from tea that promotes relaxation without sedation. Synergistic with caffeine for focused calm.
Zinc
Essential mineral critical for immune cell development and function. Can reduce duration of common cold when taken at onset.
Iron
Essential for oxygen transport and immune cell function, but excess can feed pathogens. Important to test before supplementing.
Curcumin
Curcumin is the primary active polyphenol from turmeric (Curcuma longa) with well-established anti-inflammatory and antioxidant properties supported by numerous clinical studies. Standardized extracts like CuroWhiteโข (25% curcuminoids) are designed to improve bioavailability over whole turmeric powder.
Lion's Mane Mushroom
Brain-supporting mushroom that also has immune-modulating and gut-healing properties through nerve growth factor stimulation.
Multi-Strain Probiotic
Blend of multiple probiotic strains for broad-spectrum gut support. Diversity may enhance benefits.
Vitamin B12 (Cobalamin)
An essential water-soluble vitamin required for red blood cell formation, neurological function, and DNA synthesis. Cyanocobalamin is a stable synthetic form commonly used in supplements.
Glycine
Simplest amino acid with diverse roles in collagen synthesis, sleep quality, neurotransmission, and detoxification.
Berberine
Berberine is an alkaloid compound from Berberis aristata with established clinical evidence for supporting glucose metabolism and cardiovascular health markers. The Phytosomeยฎ delivery system enhances bioavailability compared to standard berberine.
NAC (N-Acetyl Cysteine)
Precursor to glutathione, the body's master antioxidant. Supports liver, respiratory, and mental health.
Glutathione
Master antioxidant for detoxification. Liposomal or acetyl forms needed for oral absorption.
Taurine
Conditionally essential amino acid abundant in heart, brain, and eyes. Supports cardiovascular health and calm energy.
Quercetin
Quercetin is a flavonoid antioxidant with anti-inflammatory properties; the Phytosomeยฎ delivery system uses phospholipids to enhance absorption compared to standard quercetin. Evidence supports potential benefits for allergies, cardiovascular health, and exercise recovery, though human clinical data remains moderate.
Resveratrol
Polyphenol from grapes activating longevity pathways. Sirtuin activator studied for cardiovascular and anti-aging benefits.
B-Complex (Energy Focus)
Essential coenzymes for energy metabolism. Methylated forms for optimal function.
Beta-Alanine
Increases muscle carnosine for buffering acid during high-intensity exercise. Delays fatigue in 1-4 minute efforts.
L-Citrulline
More effective nitric oxide booster than arginine. Converts to arginine while bypassing liver metabolism.
Beet
Beet root powder is derived from the root of Beta vulgaris and contains bioactive compounds including betalains and nitrates, which may support cardiovascular function and exercise performance. Evidence supports benefits for blood pressure regulation and endothelial function, particularly in nitrate-sensitive contexts.
Saffron Extract
A standardized saffron stigma extract containing 7.5% crocins and 1.0% safranals, the primary active compounds associated with mood, vision, and antioxidant support. One of the most expensive spices with a growing clinical research base.
Milk Thistle (Silymarin)
Milk thistle extract contains silymarin, a flavonoid complex traditionally used to support liver health and function. Clinical evidence suggests modest benefits for liver support, though results remain mixed across studies.
Nattokinase
Enzyme from natto with fibrinolytic activity. May support healthy circulation and blood viscosity.