The ingredient library
What each compound actually does, how strong the evidence is, and the dose that matches the research — graded honestly, including the parts that are still emerging.
Alpha Lipoic Acid
Alpha lipoic acid is a compound your mitochondria make in small amounts and use as a cofactor in energy metabolism — unusual because it works in both water- and fat-soluble compartments and helps regenerate vitamins C and E and glutathione.
Arginine
Arginine is a conditionally essential amino acid and the direct substrate your body uses to make nitric oxide, the signaling molecule that relaxes blood vessel walls — typically taken at 3–6 g daily to support blood flow.
Ashwagandha
Ashwagandha is an adaptogenic herb used in Ayurvedic medicine whose root extract — standardized as KSM-66® — supports the body's stress response at 600 mg daily, with the meaningful research running eight weeks or longer.
BCAA
BCAAs are three essential amino acids — leucine, isoleucine, and valine — that trigger muscle protein synthesis, though anyone already eating adequate protein gets that same trigger from a meal or a whey shake, along with the six other essential amino acids BCAAs leave out.
Berberine
Berberine is a bitter yellow alkaloid found in barberry, goldenseal and Oregon grape, taken at 500 mg per serving with food to support healthy glucose metabolism already in the normal range and to support metabolic health generally.
Biotin
Biotin (vitamin B7) is a water-soluble coenzyme your cells use to metabolize fat, carbohydrate and protein — an essential nutrient that is genuinely hard to run short of, sold at doses hundreds of times what the body needs, and best known in clinical practice for one thing the marketing never mentions: it distorts common blood test results.
Boron
Boron is a trace mineral taken at 6–10 mg daily that plays a role in steroid hormone handling, bone mineral metabolism, and vitamin D status.
Calcium Citrate
Calcium citrate is a well-absorbed form of calcium, the mineral your skeleton is built from — and its distinguishing feature is that it dissolves without stomach acid, so it can be taken with or without food and suits anyone whose acid production has dropped.
Carnitine
L-carnitine is a compound your body builds from two amino acids and takes in mainly from red meat, and its job is transport — shuttling long-chain fatty acids into the mitochondria so they can be burned for energy.
Chlorella
Chlorella is a single-celled freshwater green algae taken as a whole-food supplement — roughly half protein by weight and dense in B vitamins, iron, and chlorophyll — typically at 2–3 g daily.
Choline
Choline is an essential nutrient your body uses to build acetylcholine — the neurotransmitter behind memory and attention — and phosphatidylcholine, a structural component of every cell membrane, with an adequate intake of 425–550 mg per day.
Chromium
Chromium is a trace mineral that appears to amplify the cell's response to insulin, sold at 200–1,000 mcg a day — and one of the few compounds where the honest read is that the measurable effects in healthy adults are small, inconsistent, and much smaller than the marketing.
Citrulline
Citrulline is a non-protein amino acid that your kidneys convert into arginine — the substrate for nitric oxide — which is why oral citrulline raises plasma arginine more reliably than oral arginine does, at 3–6 g daily or 6–8 g of citrulline malate before training.
CoQ10
CoQ10 (coenzyme Q10) is a fat-soluble compound your mitochondria use to move electrons through the energy-production chain that makes ATP — supplemented at 100–200 mg with a fatty meal, most relevant after 40 and for people taking statins.
Cordyceps
Cordyceps is a fungus taken as a 500–1,000 mg daily extract for exercise and energy support — though almost everything sold is cultivated mycelium rather than the wild caterpillar fungus, and the human performance evidence is small and mixed.
Creatine Monohydrate
Creatine monohydrate is a compound your muscles and brain use to rapidly regenerate ATP, and at 5 g daily it is the most thoroughly studied supplement in existence — supporting strength, lean mass, recovery, and cognitive stamina.
Curcumin
Curcumin is the active yellow compound in turmeric that supports post-exercise soreness and joint comfort, effective at 500–1,000 mg daily only in an enhanced-absorption form.
DHEA
DHEA (dehydroepiandrosterone) is a hormone your adrenal glands produce and your body converts into testosterone and estrogens — a precursor rather than a nutrient, which is why it is prescription-only in several countries, prohibited in tested sport, and not a compound to start without a clinician.
DIM (Diindolylmethane)
DIM (diindolylmethane) is a compound your body forms while digesting cruciferous vegetables like broccoli and cabbage, and at 100–200 mg daily it supports healthy estrogen metabolism by shifting the balance toward the more favorable metabolite pathway.
Fenugreek
Fenugreek is the seed of a legume-family herb, sold at 500 mg of standardized extract for hormone support — a use its own trial record supports poorly. The better-evidenced role belongs to the whole seed at gram-scale culinary amounts, whose soluble fiber supports post-meal blood sugar already in the normal range.
Forslean
Forslean is a standardized Coleus forskohlii root extract taken at 500 mg daily to supply forskolin — a plant compound that raises cyclic AMP inside cells, with a mechanism considerably more convincing than its small and inconsistent human body-composition record.
Ginger Root
Ginger root is the dried rhizome of Zingiber officinale, whose gingerols and shogaols support everyday digestive comfort and help ease occasional nausea — one of the better-supported findings in the botanical literature — at 1,000–2,000 mg of dried root daily.
Glutamine
Glutamine is the most abundant free amino acid in your blood and muscle — conditionally essential, made by your own body in large quantities, and best known as the preferred fuel of the cells lining your small intestine.
Glycine
Glycine is the smallest amino acid — an inhibitory neurotransmitter and the structural backbone of collagen — and at 3 g before bed it supports faster sleep onset by helping lower core body temperature.
Green Coffee Extract
Green coffee extract is made from unroasted coffee beans and standardized for chlorogenic acids — the polyphenols that roasting destroys — and while it is sold almost entirely on a weight-loss claim the human evidence does not support, it also carries caffeine that most labels never quantify.
Green Tea Extract
Green tea extract is a concentrated source of tea catechins — chiefly EGCG — taken at around 300 mg with food to supply concentrated tea catechins — a serving that sits below the EGCG amounts the metabolic research used — and carrying one safety rule that matters more than any of its benefits: never on an empty stomach.
Hyaluronic Acid
Hyaluronic acid is a sugar-based molecule your body makes to hold water in skin, joints, and connective tissue — and taken orally at the 80–240 mg used in human research, it has modest support for skin hydration and thinner, earlier support for joint comfort — both entirely separate from what it does in a serum.
Iron
Iron is the essential mineral your body uses to build hemoglobin and carry oxygen to every tissue — and it is the one supplement here you should not start without checking your ferritin first, because the body has no efficient way to clear what it does not need.
L-Theanine
L-theanine is an amino acid found almost exclusively in tea leaves that produces a calm, alert state at 100–200 mg — reducing the edge of everyday stress and smoothing out caffeine without causing drowsiness.
Lion's Mane
Lion's mane is an edible mushroom taken as a 500–1,000 mg daily extract for memory and cognitive support, with human studies that ran 8–16 weeks and produced modest but real results.
Magnesium Glycinate
Magnesium glycinate is elemental magnesium bound to the amino acid glycine — a chelated form that absorbs well and is gentle enough on the stomach to take at bedtime, typically at 200–400 mg elemental magnesium.
Melatonin
Melatonin is the hormone your brain releases as darkness falls to signal biological night — a timing signal, not a sedative, and one that works better at 0.3–1 mg than at the 5–10 mg doses most retail bottles sell.
Methyl B-Complex
A methyl B-complex delivers all eight B vitamins in one capsule, with folate as methylfolate (5-MTHF) and B12 as methylcobalamin instead of folic acid and cyanocobalamin — cofactors that let your body run energy metabolism rather than stimulants that push it.
Milk Thistle
Milk thistle is a seed extract from the thistle Silybum marianum, standardized to a complex of flavonolignans called silymarin — typically 70–80% of the extract by weight — and taken with food at a serving of 450 mg of extract.
NAC (N-Acetyl Cysteine)
NAC (N-acetyl cysteine) is a stabilized form of the amino acid cysteine that supplies the rate-limiting raw material your body uses to make glutathione, its primary internal antioxidant.
NR (Nicotinamide Riboside)
Nicotinamide riboside (NR) is a form of vitamin B3 that your cells convert into NAD+, the coenzyme every cell uses to turn food into energy — and controlled trials show 250–500 mg daily reliably raises NAD+ levels in blood.
Omega-3 (EPA/DHA)
Omega-3s are essential fatty acids your body cannot make, and the two that matter — EPA and DHA from marine sources — are taken at a combined 1–2 g daily to support cardiovascular, brain, mood, and recovery health.
Probiotics
Probiotics are live microorganisms that support digestive comfort and regularity when taken at an adequate dose of specific, named strains — typically 1–10 billion CFU per strain daily.
Quercetin
Quercetin is a plant flavonoid — most familiar from onions, apples and capers — taken at 500 mg to support antioxidant defences, exercise capacity and normal immune function, with the caveat that plain quercetin is absorbed poorly enough to shape everything else about how it is dosed.
Resveratrol
Resveratrol is a polyphenol found in grape skins, red wine and Japanese knotweed, taken as trans-resveratrol at 150-500 mg daily to support healthy blood vessel function and the body's antioxidant balance — with human results far more modest than the headlines suggest.
Rhodiola Rosea
Rhodiola rosea is an arctic adaptogenic herb taken at 200–400 mg of extract standardized to about 3% rosavins, used in the morning to support mental and physical stamina during stressful, demanding stretches.
Saw Palmetto
Saw palmetto is an extract of the berry of a low-growing palm native to the southeastern United States, taken as a standardized liposterolic extract to support normal urinary flow and prostate health in men as they age.
Soothing Fiber Formula
Soothing Fiber Formula is a blended fiber supplement — a mix of the gel-forming and fermentable plant fibers your gut uses for bulk, water-holding and microbial fuel — taken with a full glass of water to support regularity and everyday digestive comfort.
Taurine
Taurine is a conditionally essential amino acid concentrated in muscle, heart, and brain tissue that supports exercise capacity and muscle function, typically taken at 1–2 g before training.
Trace Minerals
Trace minerals are the minerals the body needs in milligram or microgram amounts — zinc, copper, selenium, manganese, molybdenum, chromium and iodine among them — and a blend supplies small amounts of several at once, which makes what else you already take the most important number on the label.
Tribulus
Tribulus terrestris is a saponin-rich herb standardized to protodioscin and taken at around 500 mg per serving, with a modest and still-emerging libido signal — and no demonstrated effect on testosterone in healthy men.
Triphala
Triphala is a traditional Ayurvedic blend of three dried fruits — amalaki, bibhitaki, and haritaki — taken at 500–1,000 mg, usually in the evening, most defensibly for supporting digestive regularity.
Tyrosine
Tyrosine is an amino acid the body uses to build dopamine, noradrenaline, and adrenaline, and at 500–2,000 mg taken 30–60 minutes ahead it supports mental performance specifically under acute stress — sleep loss, cold, or heavy cognitive load — and much less when you are rested.
Vegan Glucosamine
Vegan glucosamine is the same amino sugar sold in every joint supplement, made by fermenting a plant carbohydrate instead of extracting it from shellfish shells — dosed at 1,500 mg daily in the research that made its name, to support joint comfort over a timescale of months, not days.
Vitamin C
Vitamin C (ascorbic acid) is an essential water-soluble vitamin humans cannot manufacture — it is a required cofactor for collagen formation, it supports normal immune function, and it dramatically improves how much iron you absorb from plant foods.
Vitamin D3 + K2
Vitamin D3 and K2 are paired because they handle opposite ends of the same job: D3 increases how much calcium you absorb, and K2 activates the proteins that direct that calcium into bone rather than soft tissue.
Zinc
Zinc bisglycinate is zinc chelated to two molecules of glycine — a well-absorbed, low-nausea form of an essential mineral that supports immune function, hormonal health, and tissue repair at 15–25 mg daily.
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