Ingredients

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.

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.

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.

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).

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 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.

Zinc

8–40 mg effective dose