howtosupplement
Supplements
Protocols
Heart/Inflammation/Mood
Omega-3

Omega-3

$$
Score100
evidenceA
Safe
Lowers triglyceridesModestly lowers blood pressureModestly lowers CV event risk
Performance/Cognition/Mobility

Creatine

$
Score100
evidenceA
Safe
Improves strength and powerIncreases lean mass with trainingImproves function in older adults
Deficiency/Longevity/Immunity
Vitamin D

Vitamin D

$
Score95
evidenceA
Caution
Corrects vitamin D deficiencySupports bone healthReduces respiratory infection risk
Deficiency/Heart/Sleep
Magnesium

Magnesium

$
Score92
evidenceA
Caution
Corrects magnesium deficiencyLowers blood pressure modestlyImproves sleep quality
Cognition/Performance/Weight
Caffeine

Caffeine

$
Score92
evidenceA
Caution
Reduces fatigue and sleepinessBoosts exercise performanceImproves reaction time, attention
Deficiency/Women/Cognition

Iron

$
Score85
evidenceA
Caution
Corrects iron-deficiency anemiaPrevents maternal anemiaReduces fatigue when iron is low
Performance/Weight/Longevity
Protein

Protein

$$
Score85
evidenceA
Safe
Enhances strength with trainingSupports lean mass preservationReduces sarcopenia in older adults
Sleep/Mood/Heart
Melatonin

Melatonin

$
Score80
evidenceA
Safe
Reduces sleep onset latencyMay reduce preoperative anxietyMay lower nocturnal blood pressure
Digestion/Heart/Weight

Psyllium husk

$
Score75
evidenceA
Safe
Improves bowel regularityLowers LDL cholesterolImproves glycemic control
Deficiency/Immunity/Heart
Vitamin C

Vitamin C

$
Score73
evidenceA
Safe
Corrects deficiency/scurvyShortens common cold durationLowers blood pressure modestly
Deficiency/Longevity/Heart

Vitamin K

$
Score72
evidenceB
Caution
Corrects low vitamin K statusSupports bone densityMay reduce arterial stiffness
Women/Deficiency/Heart

Folic Acid

$
Score72
evidenceA
Caution
Prevents neural tube defectsCorrects folate deficiencyReverses megaloblastic anemia
Deficiency/Heart/Longevity

Potassium

$
Score72
evidenceA
Caution
Corrects low potassium levelsLowers blood pressureReduces calcium stone recurrence
Deficiency/Mobility/Women

Calcium

$
Score71
evidenceA
Caution
Corrects low calcium intakeReduces preeclampsia riskPreserves bone density
Deficiency/Heart/Inflammation

Cod Liver Oil

$$
Score71
evidenceB
Caution
Supports vitamin D statusSupports vitamin A statusLowers triglycerides
Beauty/Mobility
Collagen peptides

Collagen peptides

$$
Score71
evidenceB
Safe
Improves skin hydration/elasticityReduces wrinkle depthImproves joint pain/function
Deficiency/Heart/Cognition

Vitamin B12

$
Score70
evidenceA
Safe
Corrects B12 deficiencyReverses megaloblastic anemiaLowers homocysteine
Deficiency/Women/Cognition

Choline

$
Score70
evidenceB
Safe
Supports fetal neurodevelopmentHelps prevent fatty liverMay lower homocysteine
Digestion/Immunity/Mood

Probiotics

$$
Score70
evidenceB
Caution
Reduces antibiotic-associated diarrheaPrevents severe diarrhea (C. difficile)Relieves irritable bowel symptoms (IBS)
Deficiency/Cognition/Heart

Vitamin B1 (Thiamine)

$
Score68
evidenceB
Safe
Corrects thiamine deficiencyPrevents beriberi/WernickeImproves deficiency neuro symptoms
Deficiency/Immunity/Hormonal

Zinc

$
Score68
evidenceB
Caution
Restores low zinc statusShortens common cold durationMay improve glucose control
Deficiency/Hormonal/Women

Iodine

$
Score68
evidenceA
Caution
Corrects iodine deficiencyReduces goiter from low iodineNormalizes TSH/T4 in insufficiency
Heart/Inflammation/Weight

Red yeast rice

$$
Score68
evidenceB
Caution
Lowers LDL cholesterolMay lower blood pressureMay reduce hs-CRP
Women/Hormonal/Mood

Inositol

$$
Score68
evidenceB
Safe
Improves PCOS and ovulationImproves insulin sensitivityReduces gestational diabetes risk
Weight/Heart/Women

Berberine

$$
Score67
evidenceB
Caution
Reduces fasting glucose/HbA1cLowers LDL and triglyceridesImproves fatty liver markers
Heart/Performance

Beetroot

$
Score67
evidenceB
Caution
Lowers blood pressureImproves exercise enduranceReduces arterial stiffness
Performance

Beta-Alanine

$
Score66
evidenceA
Safe
Improves anaerobic performanceImproves training volumeDelays fatigue during hard efforts
Mood/Sleep/Hormonal

Ashwagandha

$$
Score66
evidenceB
Caution
Reduces stress and anxietyImproves sleep qualityLowers cortisol
Deficiency/Women/Heart

Vitamin B6

$
Score65
evidenceB
Caution
Corrects vitamin B6 deficiencyReduces nausea in pregnancyLowers homocysteine
Digestion/Women/Inflammation

Ginger

$
Score65
evidenceB
Caution
Reduces nausea and vomitingRelieves menstrual crampsReduces osteoarthritis pain
Heart/Inflammation

Krill oil

$$$
Score64
evidenceB
Caution
Lowers triglycerides modestlyImproves omega-3 indexMay lower hs-CRP
Mood/Sleep/Cognition

L-Theanine

$$
Score64
evidenceB
Safe
Reduces stress and anxietyImproves sleep qualityMay improve attention with caffeine
Deficiency/Immunity/Beauty

Vitamin A

$
Score63
evidenceA
Caution
Corrects vitamin A deficiencyRestores night vision in deficiencyReduces measles complications
Deficiency/Cognition/Heart

Vitamin B2

$
Score63
evidenceB
Safe
Corrects riboflavin deficiencyReduces migraine frequencyLowers homocysteine
Heart/Performance/Hormonal
CoQ10

CoQ10

$$
Score62
evidenceB
Caution
Supports endothelial functionReduces fatigueImproves heart failure symptoms
Deficiency/Women/Mood

Vitamin B1 (Thiamine)

$
Score62
evidenceB
Safe
Corrects thiamine deficiencyMay reduce menstrual crampsMay support glucose metabolism
Heart/Immunity

Garlic

$$
Score61
evidenceB
Caution
Lowers blood pressureLowers LDL cholesterolMay lower total cholesterol
Deficiency/Heart/Longevity

Niacin (Vitamin B3)

$
Score60
evidenceA
Caution
Corrects niacin deficiencyImproves lipid profileLowers lipoprotein(a)
Mood

St John's Wort

$$
Score60
evidenceA
Caution
Reduces depressive symptomsMay reduce anxiety symptomsMay improve sleep in low mood
Performance/Mobility

Urolithin A

$$$
Score60
evidenceB
Caution
Improves muscle enduranceSupports muscle mitochondrial functSupports walking endurance
Digestion/Mobility/Weight

Fructooligosaccharides

$
Score60
evidenceB
Safe
Improves bowel regularitySupports calcium absorptionMay increase satiety
Digestion/Heart/Weight

Glucomannan

$
Score60
evidenceB
Caution
Promotes bowel regularityLowers LDL cholesterolSupports weight loss
Digestion/Mobility/Heart

Inulin

$
Score60
evidenceB
Caution
Relieves constipationIncreases BifidobacteriaImproves calcium absorption
Digestion

Digestive Enzymes

$$
Score60
evidenceB
Caution
Improves digestion in pancreatic inEases lactose intoleranceReduces legume-related gas
Heart/Inflammation/Weight

Spirulina

$$
Score60
evidenceB
Caution
Lowers LDL and triglyceridesLowers blood pressureReduces allergic rhinitis symptoms
Heart/Performance/Digestion

TMG (Trimethylglycine)

$
Score60
evidenceB
Caution
Lowers homocysteineReduces liver fatImproves strength/power
Heart/Inflammation

L-Arginine

$
Score59
evidenceB
Caution
Lowers blood pressure modestlyImproves endothelial functionImproves erectile function
Inflammation/Hormonal/Mood

N-Acetyl Cysteine

$$
Score59
evidenceB
Caution
Reduces respiratory flare-upsImproves ovulation in PCOSLowers CRP/oxidative stress
48 of 229 supplements