Ingredients

Adapalene

0.1–0.1 % effective dose

Adapalene is a synthetic third-generation retinoid available over the counter (typically at 0.1%). It binds retinoic acid receptors in skin to normalize how cells lining the pores shed, which reduces the clogging and inflammation that drive acne.

Agmatine is a compound made from the amino acid arginine that acts on several receptor systems and is thought to influence nitric oxide regulation. It appears in preworkouts marketed for "pumps" and focus, but human research has centered on neuropathic pain and safety, not exercise.

Agmatine Sulfate

1/5

Allantoin

0.5–2 % effective dose

Allantoin is a compound found in plants such as comfrey and also produced naturally in the body. Topically it is used as a soothing, moisturizing agent that helps calm irritation and support skin repair, and at higher concentrations it has a keratolytic effect that softens and sheds rough surface cells.

Aloe Vera

Aloe vera is a plant-derived gel whose polysaccharides and other compounds soothe skin and support wound repair. Topically it adds light hydration and is associated with faster healing of minor burns and superficial wounds. It is most often used as a calming, post-sun or post-procedure ingredient.

Alpha Arbutin

1–2 % effective dose

Alpha arbutin is a stabilized, naturally derived skin-brightening agent and a more potent form of arbutin. It works by inhibiting tyrosinase, the enzyme that controls melanin production, which gradually reduces the formation of excess pigment. It is considered a gentler alternative to hydroquinone for fading dark spots.

Alpha-GPC

300–600 mg effective dose

Alpha-GPC (alpha-glycerophosphocholine) is a choline-containing compound that supplies a precursor for acetylcholine, a neurotransmitter essential for muscle contraction and cognitive function. This mechanism underlies its use as a pre-workout ingredient aimed at power and focus.

Alpha-Lipoic Acid

600–1800 mg effective dose

Alpha-lipoic acid (ALA) is a sulfur-containing compound that acts as a cofactor for mitochondrial energy-producing enzymes and as an antioxidant that can regenerate other antioxidants such as vitamin C and glutathione. It is both water- and fat-soluble, allowing it to act throughout the cell.

Apple Cider Vinegar

15–30 mL effective dose

Apple cider vinegar (ACV) is fermented apple juice whose main active component is acetic acid, popularly used for blood sugar control and weight loss. Acetic acid may slow gastric emptying and modestly blunt the rise in blood sugar after a carbohydrate meal. Human evidence is limited and comes mostly from small, short trials.

Ashwagandha (KSM-66 / root extract)

250–600 mg effective dose

Ashwagandha (Withania somnifera) is an adaptogenic herb used in Ayurvedic tradition, with standardized root extracts such as KSM-66 most studied. It appears to modulate the stress response, including lowering cortisol, which underlies its reputation as a stress and anxiety supplement.

Azelaic Acid

15–20 % effective dose

Azelaic acid is a naturally occurring dicarboxylic acid with antimicrobial, anti-inflammatory, and antioxidant properties. It normalizes keratinization to unclog pores, calms the redness and bumps of rosacea, and inhibits the enzyme tyrosinase to reduce excess pigment. This multi-target profile makes it useful across acne, rosacea, and melasma.

Bakuchiol

0.5–1 % effective dose

Bakuchiol is a plant-derived compound from Psoralea corylifolia that is structurally unrelated to retinoids but produces retinol-like effects on gene expression. It supports collagen production and cell turnover while offering antioxidant activity. It is often positioned as a gentler, plant-based alternative to retinol.

BCAAs (Branched-Chain Amino Acids)

5–10 g effective dose

Branched-chain amino acids are three essential amino acids - leucine, isoleucine, and valine - commonly sold as a recovery and intra-workout supplement. Leucine in particular signals the mTOR pathway that initiates muscle protein synthesis, which is the mechanism behind most BCAA marketing claims.

Beetroot (Dietary Nitrate)

370–740 mg effective dose

Beetroot is a concentrated dietary source of inorganic nitrate, which the body converts through nitrite into nitric oxide. This pathway improves blood flow and reduces the oxygen cost of exercise, supporting endurance and muscular efficiency.

Benzoyl Peroxide

2.5–10 % effective dose

Benzoyl peroxide is a topical antibacterial agent used to treat acne. It works by releasing oxygen into the pore, which kills Cutibacterium acnes, the bacteria tied to inflammatory breakouts, and it also has a mild peeling action that helps clear pores. Unlike antibiotics, bacteria do not develop resistance to it.

Berberine

900–1500 mg effective dose

Berberine is a bitter yellow alkaloid extracted from plants such as goldenseal and barberry. It activates the cellular energy sensor AMPK and influences glucose and lipid metabolism, producing effects that have been compared to some metabolic medications.

Beta-Alanine

3.2–6.4 g effective dose

Beta-alanine is a non-essential amino acid that combines with histidine to form carnosine in muscle tissue. Carnosine buffers acidity during high-intensity work.

Betaine Anhydrous (TMG)

2.5–6 g effective dose

Betaine anhydrous, also called trimethylglycine (TMG), is a compound found in beets and other foods that acts as an osmolyte and methyl donor. By supporting cellular hydration and methylation reactions, it is theorized to aid power output and body composition during training.

Biotin (Vitamin B7)

30–2500 mcg effective dose

Biotin (vitamin B7) is a water-soluble B vitamin that acts as a cofactor for enzymes involved in metabolizing fats, glucose, and amino acids. True deficiency is rare, and most people meet needs through diet.

Peptides

BPC-157

1/5

BPC-157 is a synthetic 15-amino-acid research peptide marketed for tissue repair, but it is not an approved drug, food, or dietary supplement and is sold gray-market. Its claimed effects on healing come almost entirely from rodent studies; human efficacy and safety have not been established. It is included here for transparency, not as a recommended ingredient.

Caffeine

100–400 mg effective dose

Caffeine is a central nervous system stimulant and the most studied ergogenic aid in sport science. It blocks adenosine receptors, reducing perceived exertion and improving alertness.

Calcium

1000–1200 mg effective dose

Calcium is an essential mineral and the most abundant mineral in the body, where the vast majority is stored in bones and teeth to provide structure. The small amount circulating in the blood supports muscle contraction, nerve signaling, blood vessel function, and hormone secretion. Supplements typically supply it as calcium carbonate (40% elemental, best absorbed with food) or calcium citrate (21% elemental, absorbed with or without stomach acid).

Centella Asiatica (Cica)

0.1–1 % effective dose

Centella asiatica, often labeled cica, is a botanical extract rich in triterpenoid compounds such as madecassoside and asiaticoside. These actives support collagen synthesis, calm inflammation, and reinforce the skin barrier, which is why cica is widely used in soothing and repair products. It is most associated with reducing redness and supporting wound healing.

Ceramides

1–2 % effective dose

Ceramides are lipid molecules that make up a large share of the skin barrier, where they sit between skin cells alongside cholesterol and fatty acids to seal in water and keep irritants out. Topically applied ceramides replenish this lipid matrix, reinforcing the stratum corneum and reducing transepidermal water loss. They are a foundational moisturizing and barrier-repair ingredient rather than an active that drives a single visible change.

Chondroitin

800–1200 mg effective dose

Chondroitin sulfate is a component of cartilage and connective tissue, sold as a joint supplement and often paired with glucosamine. It is thought to help retain water in cartilage and to inhibit enzymes that break it down, though human evidence for these mechanisms is limited. It is studied mainly for knee osteoarthritis.

Chromium Picolinate

200–1000 mcg effective dose

Chromium picolinate is a well-absorbed form of the trace mineral chromium, marketed for blood-sugar control and weight management. Chromium is thought to enhance the action of insulin, which is the basis for its glucose-related claims. It is one of the most common forms of chromium in supplements.

Citicoline (CDP-Choline)

250–500 mg effective dose

Citicoline, also called CDP-choline, is a naturally occurring compound that supplies choline and cytidine, precursors used to build the neurotransmitter acetylcholine and brain cell membranes. By supporting cholinergic signaling, it is studied as a nootropic for attention and focus.

Citrulline Malate

6–8 g effective dose

Citrulline malate pairs L-citrulline with malic acid, an intermediate in energy metabolism. The citrulline portion supports nitric oxide production and blood flow, while malate is theorized to aid energy turnover, though the combined mechanism is not fully established.

Coenzyme Q10 (CoQ10)

100–300 mg effective dose

Coenzyme Q10 is a fat-soluble compound the body makes naturally and concentrates in energy-hungry tissues like the heart. It is essential for mitochondrial energy production and also acts as an antioxidant; levels can decline with age and are lowered by statin medications.

Collagen Peptides

2.5–10 g effective dose

Collagen peptides are short chains of amino acids made by breaking down (hydrolyzing) collagen from animal sources into an easily absorbed form. Once digested they supply amino acids like glycine and proline and may signal the body to support its own connective-tissue production.

Peptides

Copper Peptides (GHK-Cu)

0.05–3 % effective dose

GHK-Cu is a tripeptide bound to a copper ion. It is involved in wound healing and signals fibroblasts to upregulate collagen and elastin production.

Cordyceps

1–3 g effective dose

Cordyceps is a genus of fungi (commonly Cordyceps militaris and Cordyceps sinensis) used in supplements aimed at aerobic endurance and oxygen utilization. It is proposed to influence cellular energy production and oxygen kinetics, but the human performance evidence is preliminary and inconsistent.

Creatine Monohydrate

3–5 g effective dose

Creatine monohydrate is the most extensively researched form of creatine. It increases phosphocreatine stores in skeletal muscle, improving rapid ATP regeneration.

EAAs (Essential Amino Acids)

1.5–18 g effective dose

Essential amino acids (EAAs) are the nine amino acids the body cannot make and must obtain from food. Supplemented in free form, they directly stimulate muscle protein synthesis, with leucine acting as the primary trigger of the anabolic signaling response.

Elderberry

600–1500 mg effective dose

Elderberry is the dark fruit of Sambucus nigra, taken as a syrup, extract, or lozenge for colds and flu. It is rich in anthocyanin flavonoids that have antioxidant activity and, in laboratory studies, can bind influenza proteins and modulate inflammatory signaling. It is used to shorten the duration of upper respiratory infections.

Electrolytes

Electrolytes are the charged minerals lost in sweat—chiefly sodium, potassium, magnesium, and chloride—that the body uses to regulate fluid balance, nerve signaling, and muscle contraction. During prolonged or heavy sweating, replacing them (especially sodium) helps the body retain ingested fluid and maintain plasma volume rather than passing the water through. They do not provide energy or stimulation; they support hydration.

Fenugreek

500–600 mg effective dose

Fenugreek (Trigonella foenum-graecum) is an herb whose seed extracts, often standardized for saponins, are used in supplements aimed at libido and testosterone. Proposed mechanisms include modulation of enzymes involved in testosterone metabolism, though the exact pathway is not firmly established.

Ferulic Acid

0.5–1 % effective dose

Ferulic acid is a plant-derived antioxidant most often used to stabilize and boost vitamin C and vitamin E serums. On its own it neutralizes free radicals, but its signature role is improving the chemical stability of notoriously unstable L-ascorbic acid while enhancing the formula's overall antioxidant performance. It is a supporting active that makes daytime antioxidant serums more effective.

Folate (Vitamin B9)

400–800 mcg effective dose

Folate (vitamin B9) is a water-soluble vitamin essential for DNA synthesis and for converting homocysteine to methionine. Folic acid is the synthetic form used in supplements and fortified foods.

Garlic Extract

600–1200 mg effective dose

Garlic extract is a concentrated supplement made from Allium sativum, most commonly sold as aged garlic extract standardized to S-allylcysteine. Sulfur compounds in garlic relax blood vessels and influence cholesterol metabolism. It is used mainly as an adjunct for blood pressure and lipid support.

Ginkgo Biloba

120–240 mg effective dose

Ginkgo biloba is a tree-leaf extract whose active compounds are flavonol glycosides and terpene lactones (ginkgolides and bilobalide). It is thought to act by improving blood flow and through antioxidant effects, and is most studied as the standardized extract EGb 761.

Gluconolactone (PHA)

4–10 % effective dose

Gluconolactone is a polyhydroxy acid (PHA), a next-generation hydroxy acid with a larger, multi-hydroxyl molecule. It exfoliates the skin surface like an AHA but penetrates more slowly, while also acting as a humectant and antioxidant that helps reinforce the stratum corneum barrier.

Glucosamine

1500–1500 mg effective dose

Glucosamine is an amino sugar naturally found in cartilage, sold as a supplement (usually glucosamine sulfate or hydrochloride) marketed for joint health. It is proposed to supply building blocks for cartilage and to dampen joint inflammation, though the mechanism in humans is not well established. It is most studied for knee osteoarthritis.

Glutathione

250–1000 mg effective dose

Glutathione is a tripeptide antioxidant the body makes from cysteine, glycine, and glutamate, and it is also sold as an oral supplement. It is marketed for antioxidant defense, detoxification support, and skin brightening. A major caveat is that orally taken glutathione is poorly absorbed and largely broken down in the gut before reaching the bloodstream.

Glycerin

5–20 % effective dose

Glycerin (glycerol) is a small humectant molecule that draws water into the outer layer of the skin and helps hold it there. By increasing stratum corneum hydration it supports a smoother surface and a better-functioning skin barrier. It is one of the most widely used moisturizing ingredients in cosmetic formulations.

Glycerol

1–1.2 g/kg effective dose

Glycerol is a sugar alcohol that draws and holds water in the body through its osmotic properties. Taken with a large fluid load before exercise, it expands total body water (hyperhydration), which can help athletes resist dehydration in heat or long events.

Glycine

3–3 g effective dose

Glycine is the simplest amino acid and a building block for glutathione, creatine, and collagen. For sleep it is thought to act on sleep-regulating neurons and promote peripheral vasodilation, which lowers core body temperature near bedtime.

Glycolic Acid (AHA)

5–10 % effective dose

Glycolic acid is the smallest alpha-hydroxy acid, allowing it to penetrate readily and loosen the bonds between dead surface cells to promote exfoliation. With consistent use it stimulates collagen production and epidermal renewal. It is water-soluble and works best on the skin surface, making it a workhorse for texture and tone.

Green Tea Extract (EGCG)

338 mg effective dose

Green tea extract is a concentrated source of catechins, chiefly epigallocatechin gallate (EGCG), the polyphenol behind most of green tea's antioxidant activity. Concentrated bolus doses behave very differently from brewed tea, especially for liver safety.

HMB

3–3 g effective dose

HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid leucine. It is thought to reduce muscle protein breakdown and support repair, which is why it is studied mainly for recovery and preservation of lean mass.

Huperzine A

200–400 mcg effective dose

Huperzine A is an alkaloid extracted from the Chinese club moss Huperzia serrata. It is a reversible acetylcholinesterase inhibitor, meaning it slows the breakdown of the neurotransmitter acetylcholine, which is why it is included in nootropic and pre-workout focus blends.

Hyaluronic Acid

0.1–2 % effective dose

A glycosaminoglycan that holds many times its weight in water. Topical hyaluronic acid is a humectant that draws moisture into the upper layers of the stratum corneum.

Hydroquinone

2–4 % effective dose

Hydroquinone is a skin-lightening agent that inhibits tyrosinase, the enzyme needed to produce melanin, thereby fading dark spots and melasma. It is long regarded as the most effective topical depigmenting ingredient. It is typically used at 2% (formerly over-the-counter) or 4% (prescription).

Inositol (Myo-Inositol)

2–4 g effective dose

Myo-inositol is a sugar-alcohol that the body also makes itself; it acts as a second messenger in insulin and hormone signaling pathways. It is most studied in polycystic ovary syndrome (PCOS), where it is thought to improve insulin sensitivity.

Iron

30–200 mg effective dose

Iron is an essential mineral and the core component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is also required for myoglobin, energy-producing enzymes, and normal immune function. Supplemental iron, typically as ferrous sulfate, fumarate, or gluconate, replenishes depleted stores when intake or absorption falls short of need.

Kojic Acid

1–2 % effective dose

Kojic acid is a fungal-derived compound used to lighten areas of excess pigment. It works by chelating copper at the active site of tyrosinase, the enzyme that controls melanin production, thereby slowing the formation of new pigment.

L-Arginine

1.5–12 g effective dose

L-arginine is an amino acid that serves as the substrate for nitric oxide synthesis, which helps regulate blood vessel dilation and blood flow to working muscle. Supplement marketing positions it as a "pump" and endurance aid, though much of the orally ingested dose is metabolized in the gut and liver before reaching circulation.

L-Carnitine

1–3 g effective dose

L-carnitine is an amino-acid-derived compound that shuttles long-chain fatty acids into the mitochondria, where they are burned for energy. The body makes it and obtains it from meat, so deficiency is rare in healthy people eating a mixed diet.

L-Citrulline

6–8 g effective dose

An amino acid that the body converts to L-arginine, raising plasma arginine more reliably than supplemental arginine itself. This supports nitric oxide synthesis and vasodilation.

L-Glutamine

6–30 g effective dose

L-glutamine is the most abundant amino acid in the body and a fuel source for immune and gut cells. Plasma glutamine falls after prolonged exercise, which led to the theory that supplementing it could aid recovery and immunity.

L-Ornithine

2–6 g effective dose

L-ornithine is a non-protein amino acid that participates in the urea cycle, the pathway the body uses to clear ammonia produced during protein metabolism and intense exercise. Because rising ammonia is linked to fatigue, ornithine is studied as an anti-fatigue and recovery aid.

L-Theanine

100–200 mg effective dose

L-theanine is an amino acid found mainly in tea leaves that influences brain activity, increasing alpha waves associated with relaxed alertness. It is most often used alongside caffeine, where it appears to smooth caffeine's stimulant edge.

L-Tyrosine

100–150 mg effective dose

L-tyrosine is an amino acid that serves as a precursor to the catecholamine neurotransmitters dopamine and norepinephrine. Under acute stress these neurotransmitters can become depleted, and supplemental tyrosine may help replenish them to support cognitive function.

Lactic Acid

5–12 % effective dose

Lactic acid is an alpha hydroxy acid (AHA) naturally found in skin as part of its moisturizing factor. Applied topically, it loosens the bonds between dead surface cells to promote gentle exfoliation while also acting as a humectant that draws water into the stratum corneum.

Licorice Root Extract

1–5 % effective dose

Licorice root extract is a botanical derived from Glycyrrhiza species, valued in skincare for its brightening and soothing compounds, chiefly glabridin, licochalcone A, and glycyrrhizin. Glabridin inhibits the tyrosinase enzyme that drives melanin production, which can help fade uneven pigmentation, while other components calm inflammation.

Lion's Mane (Hericium erinaceus)

1000–3000 mg effective dose

Lion's mane is an edible medicinal mushroom whose fruiting body and mycelium contain compounds called hericenones and erinacines. These are studied for their potential to stimulate nerve growth factor and support brain cell health, the proposed basis for its cognitive claims.

Maca

1.5–3 g effective dose

Maca is a root vegetable from the Peruvian Andes (Lepidium meyenii) taken in dried or powdered form as a supplement. It is marketed for libido, energy, and fertility, though its mechanism is not well established and it does not appear to act on sex hormones. It is consumed as a food-like powder or in capsules.

Magnesium

200–400 mg effective dose

Magnesium is an essential mineral and a cofactor in hundreds of enzymatic reactions, including energy production, muscle and nerve function, and protein synthesis. Many adults fall short of recommended intakes, and supplements are used to close that gap and address symptoms linked to low status.

Mandelic Acid

5–10 % effective dose

Mandelic acid is an alpha hydroxy acid derived from bitter almonds with a relatively large molecule. Its size slows penetration into the skin, so it exfoliates dead surface cells and helps regulate keratinization more gradually than smaller AHAs, which tends to make it better tolerated on sensitive skin.

Peptides

Matrixyl (Palmitoyl Pentapeptide-4)

3–5 % effective dose

Matrixyl is the trade name for palmitoyl pentapeptide-4 (palmitoyl-KTTKS), a signal peptide designed to mimic a fragment of collagen. By imitating collagen breakdown products, it prompts skin fibroblasts to ramp up production of collagen and other matrix proteins. It is one of the most widely used anti-wrinkle peptides in cosmetic formulations.

Melatonin

0.5–5 mg effective dose

Melatonin is a hormone the brain's pineal gland releases in darkness to signal that it is time to sleep. Supplemental melatonin acts on the body's circadian timing system rather than sedating directly, helping shift and reinforce the sleep-wake cycle.

Milk Thistle (Silymarin)

280–420 mg effective dose

Milk thistle (Silybum marianum) yields silymarin, a complex of flavonolignans (chiefly silybin) extracted from the seeds. Silymarin has antioxidant, anti-inflammatory, and antifibrotic properties and is studied mainly for liver-related conditions.

MSM (Methylsulfonylmethane)

1500–3000 mg effective dose

Methylsulfonylmethane (MSM) is a sulfur-containing organic compound found naturally in some foods and sold as a supplement for joint pain and inflammation. It is proposed to supply sulfur for connective tissue and to reduce oxidative stress and inflammatory signaling, though the mechanism in humans is not firmly established. It is most studied for knee osteoarthritis.

NAC (N-Acetylcysteine)

600–1200 mg effective dose

N-acetylcysteine is a modified form of the amino acid cysteine and a direct precursor to glutathione, the body's main intracellular antioxidant. It also breaks disulfide bonds in mucus, which is why it has long been used medically to thin secretions and to treat acetaminophen overdose.

Niacinamide

2–10 % effective dose

Niacinamide (vitamin B3) supports the skin barrier and modulates sebum production. It is one of the most well tolerated actives in skincare.

Nitrosigine (Inositol-Stabilized Arginine Silicate)

1500–1500 mg effective dose

Nitrosigine is a patented complex of arginine, silicate, and inositol designed to deliver arginine more effectively than arginine alone. Arginine is a precursor to nitric oxide, a vasodilator that widens blood vessels and increases blood flow, which is the basis for its use in pre-workout formulas.

Omega-3 (Fish Oil, EPA/DHA)

1000–2000 mg effective dose

Omega-3 fatty acids EPA and DHA are long-chain polyunsaturated fats found in oily fish and fish-oil supplements. They are incorporated into cell membranes and give rise to anti-inflammatory signaling molecules, which underlies their effects on cardiovascular and other tissues.

Panax Ginseng

200–400 mg effective dose

Panax ginseng (Korean or Asian ginseng) is an adaptogenic root whose active compounds are triterpene saponins called ginsenosides. Standardized extracts (often the G115 extract, about 4% ginsenosides) are studied for effects on cognition, fatigue, and mental performance.

Panthenol (Pro-Vitamin B5)

1–5 % effective dose

Panthenol is the alcohol form of vitamin B5 (pantothenic acid) and is also called dexpanthenol in its topical form. Once absorbed it converts to pantothenic acid, a component of coenzyme A needed for normal skin cell function, and it acts as a humectant that increases stratum corneum water content.

Polyglutamic Acid

0.1–2 % effective dose

Polyglutamic acid (gamma-PGA) is a large amino-acid-based humectant biopolymer that binds water and forms a thin moisture-trapping film on the skin surface. It is marketed as holding more water than hyaluronic acid and may support natural moisturizing factors and reduce water loss. It is used in serums and moisturizers at low concentrations.

Probiotics

1–20 billion CFU effective dose

Probiotics are live microorganisms — mostly bacteria, sometimes yeasts — that confer a health benefit when taken in adequate amounts. They work by competing with harmful microbes, producing short-chain fatty acids, lowering colonic pH, and reinforcing the gut barrier, with effects that depend heavily on the specific strain.

Psyllium Husk

5–15 g effective dose

Psyllium husk is a soluble, gel-forming fiber from the seeds of Plantago ovata, used to support regularity and lower cholesterol. In the gut it absorbs water to form a viscous gel that bulks and softens stool and binds bile acids, prompting the liver to pull cholesterol from the blood. Unlike many fibers, it is largely non-fermented, so it produces less gas.

Quercetin

500–1000 mg effective dose

Quercetin is a plant flavonoid found in onions, apples, and tea, sold as a supplement for its antioxidant and anti-inflammatory properties. It scavenges free radicals and modulates inflammatory signaling, and is also marketed for immune and cardiovascular support. Its absorption from the gut is relatively poor, which is thought to limit how much reaches the bloodstream.

Retinaldehyde

0.05–0.1 % effective dose

Retinaldehyde (retinal) is a vitamin A derivative and one of the most potent non-prescription retinoids. It sits just one conversion step from active retinoic acid in the skin, so it acts faster than retinol while typically irritating less than prescription tretinoin.

Retinol

0.025–1 % effective dose

Retinol is a vitamin A derivative that converts to retinoic acid in the skin. Retinoic acid binds nuclear receptors that regulate keratinocyte differentiation and collagen synthesis.

Rhodiola Rosea

200–600 mg effective dose

Rhodiola rosea is an adaptogenic herb traditionally used to help the body resist physical and mental stress. Its root extract is standardized to active compounds rosavin and salidroside, which are thought to influence stress-hormone signaling and cellular energy metabolism to blunt the effects of fatigue.

Salicylic Acid (BHA)

0.5–2 % effective dose

Salicylic acid is a lipophilic beta-hydroxy acid that penetrates oily pores and dissolves the bonds holding dead skin cells together. By exfoliating inside the follicle it clears and prevents comedones, and it also has mild anti-inflammatory action. This oil-soluble profile makes it especially suited to acne-prone and oily skin.

Saw Palmetto

320–320 mg effective dose

Saw palmetto is an extract of the Serenoa repens fruit, typically standardized to fatty acids and sold for prostate health. It is proposed to influence hormone activity and inflammation in the prostate, though the relevance of these effects in people is uncertain. It is one of the most widely used supplements for benign prostatic hyperplasia (BPH) symptoms.

Selenium

55–200 mcg effective dose

Selenium is an essential trace mineral incorporated into roughly 25 selenoproteins, including glutathione peroxidases and the iodothyronine deiodinases that activate thyroid hormone. Through these enzymes it supports antioxidant defense, thyroid hormone metabolism, and immune function.

Snail Mucin

Snail mucin (snail secretion filtrate) is the filtered secretion of garden snails, used as a leave-on skincare ingredient. It is a mixture of glycoproteins, hyaluronic acid, glycosaminoglycans, allantoin, and antioxidants thought to hydrate skin and support its barrier and repair processes.

Sodium Bicarbonate

0.2–0.3 g effective dose

Sodium bicarbonate (baking soda) is an alkalizing agent used as an ergogenic aid before high-intensity exercise. It works as an extracellular buffer, raising blood bicarbonate so hydrogen ions produced during intense effort can be cleared faster, delaying the drop in muscle pH that contributes to fatigue.

Squalane

1–100 % effective dose

Squalane is a lightweight emollient and a stable, hydrogenated form of squalene, a lipid the skin naturally produces in sebum. Applied topically, it softens the skin surface and helps the barrier hold onto moisture by reinforcing the lipid layer between skin cells. It is valued as a non-greasy moisturizing base rather than as an active that targets a specific concern.

Taurine

1–3 g effective dose

Taurine is a conditionally essential amino acid concentrated in muscle, heart, and brain tissue. It is involved in calcium handling, cell hydration, and antioxidant defense, mechanisms that may modestly support muscle function during exercise.

Tea Tree Oil

5–5 % effective dose

Tea tree oil is an essential oil from the Australian Melaleuca alternifolia plant with antimicrobial and anti-inflammatory activity against acne-related bacteria. Applied topically in diluted form it can reduce inflamed and non-inflamed acne lesions. It is typically used as a spot or leave-on treatment rather than at full strength.

Theacrine

200–300 mg effective dose

Theacrine is a purine alkaloid structurally related to caffeine, found naturally in the kucha tea plant and sold commercially as TeaCrine. It is thought to act on adenosine and dopamine signaling to support energy and focus, but unlike caffeine it appears not to raise heart rate or blood pressure at typical doses.

Titanium Dioxide

25 % effective dose

Titanium dioxide is an inorganic (mineral) UV filter used in sunscreens, where it sits largely on the skin surface and absorbs and scatters ultraviolet light. It provides broad-spectrum protection against UVB and shorter-wavelength UVA, and is frequently paired with zinc oxide to extend coverage into longer UVA wavelengths. It is valued for being gentle on sensitive and reactive skin.

Tongkat Ali

200–600 mg effective dose

Tongkat ali (Eurycoma longifolia) is a Southeast Asian root traditionally used for male vitality; its bioactive compounds include quassinoids such as eurycomanone. It is studied mainly as a standardized hot-water root extract for testosterone, fatigue, and sexual function.

Tranexamic Acid (Topical)

2–5 % effective dose

Tranexamic acid is a topical active best known for treating melasma and stubborn discoloration. It interrupts the signaling between skin cells and pigment-producing melanocytes, which lowers excess melanin production and helps calm pigment driven by inflammation and UV exposure. This makes it useful for both melasma and post-inflammatory hyperpigmentation.

Tretinoin

0.025–0.1 % effective dose

Tretinoin is prescription all-trans retinoic acid, the active form of vitamin A that binds retinoid receptors directly without the conversion retinol requires. It accelerates cell turnover, normalizes follicular keratinization, and stimulates collagen synthesis. As the most potent and best-studied topical retinoid, it is a benchmark for both acne and photoaging treatment.

Tribulus Terrestris

400–750 mg effective dose

Tribulus terrestris is a plant extract standardized for steroidal saponins (often protodioscin) that is heavily marketed as a natural testosterone booster. Despite that marketing, controlled trials in men do not show a consistent rise in testosterone; any sexual-function effects appear to work through other pathways rather than raising hormone levels.

Turmeric (Curcumin)

500–2000 mg effective dose

Curcumin is the principal active polyphenol in turmeric root and is responsible for its yellow color. It appears to work by dampening inflammatory signaling pathways and acting as an antioxidant, though plain curcumin is poorly absorbed and is often paired with piperine or formulated for higher bioavailability.

Urea

5–40 % effective dose

Urea is a naturally occurring component of skin's moisture-retaining system, used topically as a humectant and keratolytic. Its effect is concentration-dependent: lower percentages draw and hold water to hydrate skin, while higher percentages loosen and break down thickened, scaly skin.

Valerian Root

300–600 mg effective dose

Valerian is an extract of the Valeriana officinalis root used as a sleep and relaxation aid. It is thought to influence GABA signaling in the brain, which may have a mild calming effect, though the active compounds are not fully identified. It is sold as capsules, teas, and tinctures.

Vitamin A

700–900 mcg effective dose

Vitamin A is a fat-soluble vitamin essential for vision, immune function, cell growth, and reproduction. It comes in two forms: preformed vitamin A (retinol and retinyl esters) from animal foods, and provitamin A carotenoids such as beta-carotene from plants, which the body converts to retinol as needed. It is a core component of rhodopsin, the light-sensitive pigment in the retina.

Vitamin B12

250–1000 mcg effective dose

Vitamin B12 (cobalamin) is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis. It is found almost exclusively in animal foods, so supplements are important for vegans, older adults, and those with absorption problems.

Vitamin B6

30–80 mg effective dose

Vitamin B6 is a water-soluble vitamin whose active form, pyridoxal 5'-phosphate, is a cofactor in over 100 enzyme reactions, especially in amino acid metabolism and neurotransmitter synthesis. The adult requirement is small (around 1.3 mg/day) and usually met by diet.

Vitamin C

200–1000 mg effective dose

Vitamin C (ascorbic acid) is a water-soluble vitamin and antioxidant essential for collagen synthesis, immune function, and the absorption of non-heme iron. The body cannot make or store it well, so regular dietary or supplemental intake is required.

Vitamin C (Topical, L-Ascorbic Acid)

10–20 % effective dose

L-ascorbic acid is the most bioactive topical form of vitamin C and a potent antioxidant that neutralizes free radicals generated by UV exposure. It also serves as a cofactor for the enzymes that stabilize and crosslink collagen, supporting firmness, and inhibits melanin formation to even tone. To penetrate skin it must be formulated at a low pH, generally below 3.5.

Vitamin D3

1000–4000 IU effective dose

Vitamin D3 (cholecalciferol) is a fat-soluble vitamin and prohormone produced in skin from sunlight and obtained from a few foods and supplements. It regulates calcium and phosphate absorption, making it essential for bone mineralization, and also influences immune and muscle function.

Vitamin E

15–15 mg effective dose

Vitamin E is a group of fat-soluble compounds, of which alpha-tocopherol meets human needs, that act as antioxidants protecting cell membranes from oxidative damage. It also has roles in immune function and cell signaling.

Vitamin K2 (MK-7)

90–180 mcg effective dose

Vitamin K2 as menaquinone-7 (MK-7) is a fat-soluble vitamin produced by bacterial fermentation and found in foods like natto. It acts as a cofactor for the enzyme that activates vitamin K-dependent proteins, including those that direct calcium into bone and away from arterial walls.

Whey Protein

20–40 g effective dose

Whey protein is a fast-digesting, complete protein isolated from milk during cheesemaking. It is rich in essential amino acids, especially leucine, which directly triggers muscle protein synthesis, making it a convenient way to reach daily protein targets.

Yohimbine

0.2–0.2 mg/kg effective dose

Yohimbine is an alkaloid from the bark of the African yohimbe tree and a potent stimulant. It blocks alpha-2 adrenergic receptors, increasing the release of noradrenaline, which can mobilize fat and raise alertness but also drives its cardiovascular and anxiety effects.

Zinc

8–40 mg effective dose

Zinc is an essential trace mineral required for immune function, protein synthesis, wound healing, and the activity of hundreds of enzymes. The body has no dedicated storage system, so a steady intake is needed, and supplements are used to correct deficiency and support immunity.

Zinc Oxide

5–25 % effective dose