Catalog
Ingredients
30 ingredients grouped by evidence tier. Each links to its dose, mechanism, and the products that hit the studied range.
Strong
Multiple human RCTs converging on the same effect, ideally including meta-analyses.
- CaffeineStrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
A well-characterized adenosine antagonist with a clearly studied dose range.
- Creatine MonohydrateStrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
Among the most-studied ergogenic supplements for muscular work output.
- MelatoninStrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
A naturally produced hormone used at very low doses to support sleep onset.
- Omega-3 Fish Oil (EPA/DHA)StrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
Long-chain marine omega-3 fatty acids with cardiovascular and joint-comfort evidence.
- Psyllium FibreStrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
A soluble fibre with the strongest pharmacopoeia-grade digestive evidence.
- Vitamin B12StrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
An essential vitamin involved in red blood cell formation and energy metabolism.
- Vitamin C (Ascorbate)StrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
An essential vitamin with the strongest evidence at modest daily doses.
- Vitamin D3 (Cholecalciferol)StrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
A fat-soluble vitamin with widespread low intake in northern climates.
- Zinc BisglycinateStrongMultiple human RCTs converging on the same effect, ideally including meta-analyses.See methodology
An essential trace mineral with a clear role in immune cell function.
Promising
Limited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.
- Ashwagandha (Withania somnifera)PromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
An adaptogenic herb with a small but consistent stress-marker literature.
- CoQ10 (Ubiquinone/Ubiquinol)PromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
An endogenous mitochondrial cofactor often supplemented in midlife and older adults.
- Curcumin (Turmeric Extract)PromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
The polyphenol fraction of turmeric, often supplemented for joint comfort and antioxidant support.
- GlycinePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A simple amino acid studied for subjective sleep quality at modest pre-bed doses.
- InulinPromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A prebiotic fibre that has been studied for short-chain fatty acid production.
- Iron BisglycinatePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A chelated form of iron with reportedly better tolerability than ferrous sulfate.
- L-TheaninePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
An amino acid from green tea associated with a relaxed, alert subjective state.
- Lactobacillus rhamnosus GGPromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A specific probiotic strain with one of the larger trial records in probiotics research.
- Magnesium CitratePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A common, well-absorbed form of elemental magnesium frequently used for daily intake.
- Magnesium GlycinatePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A bioavailable, gentle form of magnesium often used for sleep and calm.
- Niacinamide (Nicotinamide)PromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
An NAD+ precursor and B-vitamin form with a long human-use record.
- PhosphatidylserinePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A membrane phospholipid sometimes used for cognitive support in older adults.
- Saccharomyces boulardiiPromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A specific probiotic yeast with well-documented strain-level studies.
- TaurinePromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A conditionally essential amino acid found in high concentrations in heart and skeletal muscle.
- Vitamin K2 (Menaquinone)PromisingLimited human trials with positive but not yet replicated results, or strong mechanistic evidence with early human data.See methodology
A fat-soluble vitamin involved in calcium handling and bone matrix proteins.
Traditional
Long history of use and mechanistic plausibility; human RCT evidence is thin or mixed.
- ApigeninTraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
A flavonoid found in chamomile and parsley sometimes used near bedtime.
- Bacopa MonnieriTraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
A traditional Ayurvedic herb with a small RCT base on memory tasks.
- Lion's Mane (Hericium erinaceus)TraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
A culinary mushroom with traditional use for cognitive wellbeing.
- Nicotinamide Mononucleotide (NMN)TraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
An NAD+ precursor of significant lab-scale interest; human RCT evidence is still emerging.
- QuercetinTraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
A plant flavonoid of mechanistic interest with a small human-trial record.
- Rhodiola RoseaTraditionalLong history of use and mechanistic plausibility; human RCT evidence is thin or mixed.See methodology
An adaptogenic herb with traditional use and a small-but-suggestive human-trial record.