Supplements
Protocols
Heart/Cognition/Inflammation
Omega-3

Omega-3

Score100
evidenceA
Safe
Supports cardiovascular health and lowers triglyceridesImproves memory and cognitive functionReduces joint pain and systemic inflammation
Performance/Cognition/Longevity
Creatine Monohydrate

Creatine Monohydrate

Score100
evidenceA
Safe
Increases muscle strength & powerEnhances lean body massImproves high-intensity exercise
Deficiency/Immunity/Longevity
Vitamin D3

Vitamin D3

Score95
evidenceA
Caution
Corrects widespread deficiencyStrengthens bone mineral densityReduces autoimmune disease risk
Performance/Weight/Longevity
Protein

Protein

Score93
evidenceA
Safe
Increases muscle protein synthesisEnhances strength gains with trainingSupports lean mass preservation
Performance/Cognition/Weight
Caffeine

Caffeine

Score92
evidenceA
Caution
Increases muscular enduranceEnhances muscular strength and powerImproves endurance time-trial performance
Sleep/Mood/Heart
Magnesium

Magnesium

Score90
evidenceA
Safe
Improves sleep quality & onsetReduces anxiety & stress symptomsLowers blood pressure (hypertension)
Immunity/Hormonal/Beauty
Zinc

Zinc

Score84
evidenceA
Caution
Supports innate and adaptive immunityMay shorten common cold durationSupports healthy testosterone levels
Sleep/Mood/Immunity
Melatonin

Melatonin

Score82
evidenceB
Safe
Reduces sleep onset latencyResets circadian rhythm (jet lag)Reduces preoperative anxiety
Heart/Longevity/Performance
Coenzyme Q10

Coenzyme Q10

Score80
evidenceB
Safe
Reduces cardiovascular mortality (HF)Improves heart function in HF patientsAlleviates statin-induced myopathy
Beauty/Mobility/Inflammation
Collagen

Collagen

Score72
evidenceB
Safe
Improves skin hydration and elasticityReduces joint pain in osteoarthritisSupports cartilage repair
Mood/Hormonal/Performance
Ashwagandha

Ashwagandha

Score72
evidenceB
Caution
Reduces stress and cortisol levelsAlleviates anxiety symptomsImproves sleep quality and onset
Immunity/Inflammation/Beauty
Vitamin C

Vitamin C

Score68
evidenceB
Safe
Shortens common cold durationReduces cold severity (especially severe symptoms)Essential cofactor for collagen synthesis
Deficiency/Immunity
Multivitamin Complex

Multivitamin Complex

Score45
evidenceC
Safe
Fills nutritional gaps in deficient dietsMay slow cognitive aging in older adultsSupports general immune function
Performance/Inflammation/Weight
Amino Acids (BCAAs)

Amino Acids (BCAAs)

Score35
evidenceC
Safe
Reduces post-exercise muscle sorenessLowers creatine kinase (muscle damage marker)May reduce central fatigue perception
14 of 14 supplements