Find evidence for any supplement

Blocks adenosine receptors to boost alertness, reaction time, and endurance — one of the most proven ergogenic aids.

Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.

Essential mineral for oxygen transport and energy production — critical for those with deficiency, especially women and athletes.

Essential fatty acids critical for brain health, mood regulation, and reducing inflammation throughout the body.

Live microorganisms where strain selection determines outcome — Lactobacillus and Bifidobacterium strains best studied for gut, immune, and mood.

Complete protein with high leucine content that maximizes muscle protein synthesis — most researched protein supplement worldwide.

Essential trace mineral for thyroid hormone production — deficiency is common and affects metabolism, energy, and cognition.

Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.

Regulates the circadian clock to reduce sleep onset time — most effective at low doses (0.3-1mg) for jet lag and rhythm disorders.

Primary intracellular electrolyte that regulates blood pressure, nerve transmission, and muscle contraction — works in balance with sodium.

Gel-forming soluble fiber that lowers LDL cholesterol, regulates blood sugar, and promotes digestive regularity.

Antibiotic-resistant probiotic yeast ideal for preventing traveler's diarrhea and protecting gut flora during antibiotic therapy.

Involved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.

Builds and maintains bone density while supporting muscle contraction, nerve signaling, and cardiovascular function.

A lipid-soluble antioxidant central to mitochondrial energy production, with the strongest trial support for fertility/IVF outcomes and heart failure.

Humans cannot synthesize this vitamin — required for collagen production, immune cell function, and iron absorption; athletes need more.

Fermented rice containing natural statins that effectively lower LDL cholesterol — the original statin.

Modulates serotonin, dopamine, and norepinephrine to match SSRI efficacy for mild-to-moderate depression — requires drug interaction caution.

Odorless garlic extract with strong evidence for cardiovascular health, blood pressure, and immune support.

Primary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.

Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.

Dietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.

Activates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.

Increases muscle carnosine to buffer acid during high-intensity exercise, extending endurance for 1-4 minute efforts.

Plant sterol that reduces BPH urinary symptoms in clinical trials and blocks intestinal cholesterol absorption.

Potent anti-inflammatory resin extract with strong evidence for joint pain, arthritis, and inflammatory conditions.

Forms a stomach gel for 6-8 hours of sustained amino acid release — ideal for overnight muscle recovery and anti-catabolism.

Turmeric's active compound that modulates NF-kB inflammatory pathways — supports mood, joint health, and post-exercise recovery.

Concentrated catechins from green tea that support metabolism, fat oxidation, brain health, and antioxidant defense.

Naturally occurring fatty acid that supports pain relief and reduces inflammation through the endocannabinoid system.

Isoflavone-rich plant with weak estrogenic activity that reduces hot flashes and supports bone density and arterial flexibility.

Clinically matched low-dose SSRIs for mild-to-moderate depression — also reduces anxiety and PMS symptoms.

Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.

Concentrated in heart, brain, and muscle — best-supported for cardiovascular and metabolic health, with modest endurance benefits and emerging (mostly animal) longevity data.

Converts carbohydrates into cellular energy and supports acetylcholine synthesis for healthy nerve and brain function.

Drives nerve myelination, red blood cell formation, and DNA synthesis — deficiency is common in vegans, vegetarians, and older adults.

Hormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.

Aromatic botanical with well-documented anxiolytic, sleep-promoting, and mood-supporting effects; oral Silexan preparation shows efficacy comparable to low-dose benzodiazepines.

Acetylated carnitine that crosses the blood-brain barrier to fuel mitochondrial energy and donate acetyl groups for acetylcholine synthesis.

Crosses the blood-brain barrier to fuel acetylcholine synthesis — supports focus, memory, and power output in athletes.

Universal antioxidant that works in both water and fat, supporting blood sugar control, nerve health, and cellular energy.

Clinically shown to reduce upper respiratory infection severity and duration when taken at first symptoms — also supports liver health.

Cynarin and chlorogenic acid stimulate bile production, support liver function, and modestly lower cholesterol levels.

Polysaccharides from yeast, mushrooms, or oats that train innate immune cells to respond faster to infections and pathogens.

A citrus flavonoid (usually as micronized diosmin+hesperidin, 'MPFF'/Daflon) with some of the strongest venoactive evidence — meta-analyses support reduced leg edema/symptoms in chronic venous insufficiency and relief of hemorrhoid symptoms.

Essential minerals (sodium, potassium, magnesium) that drive hydration, rehydration, and neuromuscular function — most useful when sweat, illness, or low-carb diets deplete fluid and salt.

Gingerols and shogaols reduce nausea, accelerate gastric emptying, and provide systemic anti-inflammatory benefits.

Standardized leaf extract with modest meta-analytic benefit in dementia and mild cognitive impairment — but no measurable cognitive benefit in healthy adults and no effect on preventing dementia.

A venotonic seed extract with solid (Cochrane-backed) short-term evidence for reducing leg pain, swelling, and heaviness in chronic venous insufficiency.

Vitamin-like compound studied for hormonal and metabolic balance. Best evidence is for PCOS and gestational-diabetes prevention (multiple meta-analyses, though recent high-quality trials are mixed); anxiety/OCD data are older and thinner.

Carotenoid pigments that accumulate in the eye, providing protection against blue light and age-related vision decline.

First-line natural treatment for PCOS that improves insulin sensitivity and ovulation — also reduces anxiety, panic, and OCD symptoms.

Oleuropein-rich extract with blood pressure-lowering effects and narrow-spectrum antimicrobial activity — part of the Mediterranean diet's polyphenol profile.

Enteric-coated peppermint oil is one of the better-evidenced botanicals in gastroenterology — multiple meta-analyses of randomized trials show it relieves global symptoms and abdominal pain in irritable bowel syndrome (IBS), with smaller but consistent signals for functional dyspepsia (combined with caraway oil). It is an antispasmodic, not a cure.

Drives 100+ methylation reactions including neurotransmitter synthesis — clinically validated for depression, osteoarthritis, and liver health.

Blue-green algae with 60-70% complete protein and unique phycocyanin antioxidant — lowers cholesterol, blood pressure, and blood sugar.

Fat-soluble vitamin that maintains night vision, drives immune cell differentiation, and regulates skin turnover and cellular growth.

Cofactor in 100+ enzyme reactions including serotonin, dopamine, and GABA synthesis — also lowers homocysteine levels.

Well-studied herb for premenstrual syndrome and cyclic breast pain, with supportive RCT evidence for PMS symptom relief.

A polyphenol-rich spice studied mainly for modest improvements in blood sugar and blood lipids; choose Ceylon to limit coumarin.

Essential B vitamins in their active methylated forms, supporting energy production, mood, and cognitive function.

Citrus extract studied for cholesterol management — several positive trials on LDL and triglycerides, though evidence is mixed.

Thymoquinone-rich oil studied for immune modulation, blood sugar control, and anti-inflammatory effects across numerous trials.

Freshwater algae with the highest chlorophyll content of any plant — binds heavy metals and supports detoxification pathways.

Dark chocolate flavanol with consistent human evidence for improved endothelial function and modest blood pressure reduction. Muscle-building claims are not supported in humans.

A whole food rich in the plant omega-3 ALA, soluble fiber, and lignans. The best-supported benefit is a modest blood-pressure reduction with whole/milled flaxseed (meta-analysis level), with smaller effects on LDL cholesterol and glycemic markers. Menopausal-symptom and lignan effects are weak and inconsistent.

Absorbs up to 50x its weight in water, creating strong satiety — supports weight loss, blood sugar regulation, and cholesterol reduction.

3g before bed may improve subjective sleep quality and next-day alertness in small trials — also a building block for glutathione and collagen.

Traditional heart tonic with evidence for mild heart failure, blood pressure support, and cardiovascular health.

A marine omega-3 source where the EPA/DHA is bound to phospholipids (rather than triglycerides as in fish oil) and packaged with the antioxidant astaxanthin. RCT meta-analyses show modest reductions in LDL and triglycerides, and two solid knee-osteoarthritis trials show modest pain/function improvement. Bioavailability advantages over fish oil are real but small.

Silymarin flavonoids protect hepatocytes from toxin damage and support liver cell regeneration — used clinically across Europe.

A standardized root extract (EPs 7630) of the South African geranium, best evidenced for shortening symptom duration and severity in acute bronchitis and other upper-respiratory infections. The Cochrane review found the liquid preparation effective for acute bronchitis but rated overall evidence quality as low to very low.

Component of FAD/FMN coenzymes for energy production — high-dose (400mg) clinically shown to reduce migraine frequency.

Required for selenoprotein production that regulates thyroid hormones, powers glutathione peroxidase, and strengthens immune defense.

The best-evidenced plant protein: a complete protein that builds muscle and strength comparably to whey in long-term resistance-training trials, plus the only protein with FDA-recognized LDL-cholesterol lowering.

A multifunctional iron-binding glycoprotein from milk with broad antimicrobial, anti-inflammatory, and immune-modulating properties.

A natural herb with anti-androgenic, anti-inflammatory, and cognitive-enhancing properties, particularly studied for hormonal balance in women and memory support.

Enhances memory formation and recall by supporting synaptic communication — benefits build over 8-12 weeks of consistent use.

Leucine, isoleucine, and valine metabolized directly in muscle tissue — support protein synthesis and reduce exercise fatigue.

A botanical with solid RCT evidence for migraine prophylaxis (75mg twice daily) and allergic rhinitis — but raw butterbur contains liver-toxic pyrrolizidine alkaloids, so ONLY certified PA-free extracts should ever be used.

Precursor to acetylcholine and phosphatidylcholine — critical for memory, liver function, and cell membrane integrity.

Dual precursor to acetylcholine and phosphatidylcholine — enhances memory, focus, and brain cell membrane repair.

Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.

Hydrolyzed peptides that rebuild skin elasticity, reduce joint pain, and strengthen bone density — results build over 8-12 weeks.

Well-researched extract that prevents UTI-causing bacteria from adhering to the urinary tract — best for prevention, not treatment.

Enzyme blend that supports digestion of proteins, fats, carbohydrates, and fiber, reducing bloating and improving nutrient absorption.

Complete essential amino acid blend that maximizes muscle protein synthesis — superior to BCAAs alone.

May modestly reduce cold risk; evidence for shortening infection duration is mixed — most effective when started at first sign of symptoms.

Anthocyanin-rich berry extract that shortens cold and flu duration — most effective as acute treatment at first symptom onset.

Traditional herb with evidence for supporting testosterone, libido, blood sugar control, and lactation.

Rich source of oligomeric proanthocyanidins (OPCs) that support circulation, skin health, and antioxidant defense.

Anthocyanin-rich tropical plant with well-documented antihypertensive effects, lipid-lowering properties, and emerging benefits for metabolic health and antioxidant status.

Leucine metabolite with small benefits to muscle mass in clinical and older populations, but meta-analyses show no effect on body composition or strength in trained, healthy adults.

Acetylcholinesterase inhibitor from club moss, studied mainly for Alzheimer's and dementia; cognitive evidence is mixed and limited by trial quality.

Prebiotic fiber that selectively feeds Bifidobacteria and Lactobacilli, producing short-chain fatty acids for gut health and immunity.

Kavalactones produce anxiolytic and muscle-relaxing effects comparable to prescription anti-anxiety medications in clinical trials.

Amino acid that boosts nitric oxide production, improving blood flow, exercise performance, and recovery.

Primary fuel for intestinal and immune cells. Best evidence is for sickle cell disease (FDA-approved); gut, immune, and recovery benefits in healthy people are weak or unproven.

Tea-derived amino acid that boosts alpha brain waves for calm, focused alertness — synergizes with caffeine to reduce jitteriness.

Type I collagen from fish with smaller peptide size for superior absorption — proven benefits for skin hydration and wrinkle reduction.

Bypasses normal fat digestion to convert directly to ketones in the liver — provides rapid energy for brain and body.

Bioactive folate that bypasses MTHFR conversion — critical for the 30-40% of people with gene variants affecting mood and methylation.

Organic sulfur donor for connective tissue repair — reduces joint inflammation and supports post-exercise recovery and flexibility.

Contains L-DOPA, the direct dopamine precursor — supports mood, motivation, and reproductive health but requires careful dosing.

Nutritional insurance that fills micronutrient gaps. In the large COSMOS trial, a daily multivitamin improved memory and slowed cognitive decline in older adults — but it did not reduce total cancer, cardiovascular disease, or mortality.

Rate-limiting precursor to glutathione, the body's master antioxidant — supports mood, respiratory health, and liver protection.

Enzyme from Japanese fermented soybeans that supports healthy blood flow and may help break down fibrin.

NAD+ precursor that raises HDL, lowers LDL and triglycerides, and fuels cellular energy metabolism at therapeutic doses.

Ginsenosides combat fatigue, sharpen cognitive function, and enhance stress resilience — distinct from American and Siberian ginseng.

Low-viscosity prebiotic fiber that feeds beneficial gut bacteria and improves IBS and SIBO symptoms without bloating.

Key brain membrane phospholipid that facilitates neurotransmitter release, memory formation, and post-exercise cortisol reduction.

Patented pine bark extract with over 400 studies supporting benefits for circulation, skin, cognitive function, and joint health.

Flavonoid with senolytic and anti-inflammatory properties — supports immune defense, allergy relief, and exercise performance.

Bypasses small intestine digestion to feed colon bacteria that produce butyrate — supports blood sugar, gut integrity, and metabolic health.

A Mediterranean herb with rosmarinic acid and salvianolic compounds that support cognitive function, menopausal symptom relief, and metabolic health through antioxidant and cholinergic mechanisms.

Plant compounds with weak estrogenic effects that support menopausal symptoms, bone health, and cardiovascular function.

Natural melatonin and anthocyanin source with modest, fairly consistent small-RCT support for post-exercise recovery and sleep quality, plus uric-acid lowering — effects are real but small and not seen in every trial.

Southeast Asian herb with moderate RCT evidence for supporting testosterone, reducing stress/cortisol, and improving fatigue and quality of life — strongest in older or hypogonadal men.

Water-soluble bile acid that protects the liver, supports bile flow, reduces ER stress, and aids digestion of fats.

Immune-supporting mushroom with the strongest evidence among medicinal mushrooms, used as cancer therapy adjunct in Asia.

Amino acid precursor to dopamine and norepinephrine, supporting focus and mental performance under stress.

Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.

Fat-soluble vitamin that directs calcium to bones instead of arteries, supporting cardiovascular and bone health.

Natural source of salicin (aspirin precursor) with evidence for pain relief and inflammation — gentler on the stomach than aspirin.

Chelated zinc that adheres to damaged stomach tissue, accelerating ulcer healing and protecting gut lining from NSAID damage.

Oxindole alkaloids from Amazon vine modulate immune function and reduce inflammation — studied for osteoarthritis and rheumatoid arthritis.

A non-intoxicating cannabis compound: strong (prescription, high-dose) evidence for specific seizure disorders, but only promising-to-mixed evidence for the OTC wellness uses (anxiety, pain, sleep), plus notable drug interactions.

Hyperhydrating agent that pulls extra fluid into tissue before competition — improves endurance and thermoregulation in heat.

Mint-family herb that modulates GABA for mild anxiety relief and sleep support — well-suited for daily use without sedation.

A methyl donor (betaine) that reliably lowers homocysteine and modestly aids strength/power and endurance — but can raise LDL cholesterol, and doesn't improve body composition.

A soothing succulent gel best evidenced for topical wound/burn healing, with some support for reflux and digestive comfort; oral systemic claims are weaker.

A polyphenol-rich fruit with consistent antioxidant and anti-inflammatory effects (and possible blood-pressure/vascular benefit) — but meta-analysis shows no meaningful effect on blood lipids.

Direct serotonin precursor that may support mood, sleep, and appetite control, but requires caution with certain medications.

A vegan, fish-free source of the long-chain omega-3 fatty acids DHA (and increasingly EPA) extracted from marine microalgae. Randomized human trials show algal DHA is bioequivalent to fish-oil and cooked-salmon DHA for raising blood omega-3 levels, making it a legitimate plant-based alternative to fish oil.

An avocado+soybean oil extract with meta-analysis evidence for reducing KNEE osteoarthritis symptoms (not hip) via anti-inflammatory, chondroprotective effects.

Fat-soluble form of vitamin B1 with superior absorption that protects against glycation and supports nerve health.

Trace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.

Proteolytic enzyme from pineapple that aids digestion with food or provides systemic anti-inflammatory and recovery benefits on an empty stomach.

Recovery-optimized form of carnitine with evidence for muscle recovery, androgen receptor upregulation, and exercise performance.

Helps cartilage retain water and resist compression — may slow cartilage loss and reduce osteoarthritis pain, especially with glucosamine.

Desert adaptogen used for 1,800+ years in Chinese medicine to support testosterone, cognitive function, and gut health.

First milk rich in immunoglobulins, growth factors, and antimicrobial compounds that supports gut health, immunity, and recovery.

Cofactor for iron metabolism, connective tissue synthesis, and superoxide dismutase — must be balanced with zinc intake.

A southern-African root with moderate (Cochrane-level) evidence for reducing osteoarthritis and low-back pain via its harpagoside content.

Adrenal hormone precursor that declines with age, supporting hormone balance, energy, and body composition.

Provides building blocks for cartilage maintenance — sulfate form shows consistent benefits for joint pain with long-term use.

An Ayurvedic herb studied for supporting blood-sugar control and for temporarily blunting sweet taste and sugar cravings.

Citrus flavonoid studied for vascular and inflammatory markers — signals are real but modest, and the venous-insufficiency benefit is smaller (and comes with more side effects) than once claimed.

Sacred Ayurvedic adaptogen that helps the body manage stress, supports metabolic health, and promotes mental clarity.

Holds 1,000x its weight in water. Most strong evidence is for injectable/intra-articular HA in knee osteoarthritis; oral supplementation shows small, inconsistent benefits for skin and joints.

Competes with arginine to suppress cold sore outbreaks while supporting collagen synthesis, immune function, and calcium absorption.

Andean root with modest evidence for improving sexual desire — small RCTs are encouraging but reviews still rate the overall evidence as limited.

A vitamin B3 precursor that reliably raises cellular NAD+ levels and is well tolerated — but human trials have so far shown mostly null or mixed results on the functional outcomes (muscle, metabolism, blood pressure, cognition) that elevation is meant to drive.

The amide form of vitamin B3 and a NAD+ precursor. Unlike the NAD+-longevity story, its strongest evidence is dermatologic: a Phase-3 RCT showed it cuts new non-melanoma skin cancers and actinic keratoses in high-risk patients, and it has long been used for acne. The NAD+/anti-aging rationale is real but unproven in humans.

NAD+ precursor that reliably raises blood NAD+; human functional benefits (energy, physical performance, metabolism) are still modest and mixed.

A traditional GABA-modulating vine for anxiety and sleep — well tolerated, but the human trial evidence is small and mixed, with meta-analyses unable to confirm a clear anxiolytic effect.

A well-digested plant protein that supports muscle protein synthesis and recovery comparably to whey when dosed adequately — the leading vegan protein option.

Proanthocyanidin-rich extract that improves blood flow, skin elasticity, and cognitive function — backed by 160+ published studies.

CAPE-rich bee resin with broad antimicrobial and antiviral activity — supports respiratory infections, wound healing, and oral health.

African cherry bark extract that improves urinary flow and reduces nighttime urination in men with BPH — used clinically since the 1960s.

Fast-acting adaptogen that combats mental fatigue and improves cognitive performance under stress — works within days, not weeks.

Herbal support for prostate health and urinary symptoms, often combined with saw palmetto for BPH.

Activates Nrf2 to upregulate hundreds of protective genes — enhances detoxification, reduces inflammation, and supports longevity.

Caffeine-like purine alkaloid from kucha tea. Small RCTs suggest subjective energy and mood benefits and good safety, but objective performance gains are inconsistent.

Saponin-rich herb that consistently improves libido and sexual function, though evidence for testosterone elevation remains weak.

Sole dietary precursor to serotonin and melatonin — supports mood regulation and natural sleep onset more gradually than 5-HTP.

Traditional GABAergic sleep herb with mixed, modest evidence — may improve subjective sleep quality with consistent nightly use.

Periwinkle-derived compound that increases cerebral blood flow and glucose utilization in the brain — used in Europe for decades.

A cooling adaptogen (distinct from Asian ginseng) with modest, mixed evidence: reviews credit it for fewer/shorter colds and better post-meal glucose, but the cold data are explicitly inconsistent and species-specific trials are few.

A gentle, well-tolerated calming herb with mixed evidence for generalized anxiety and a modest signal for better sleep quality.

An algae-derived carotenoid antioxidant. The honest verdict: meta-analyses show small skin-aging and oxidative-stress-marker benefits, but trials are few, small, often industry-funded, and outcomes are biomarker- or cosmetic-level rather than hard clinical endpoints.

A Traditional Chinese Medicine herb. The honest verdict: many meta-analyses suggest adjuvant benefit for diabetic kidney disease and immune markers, but they rest on low-quality Chinese trials of combination formulas, and the headline longevity/telomere claims are thin or animal-only.

Anthocyanin-dense berry studied mostly for eyes. Small RCTs suggest it eases screen-related eye fatigue and ciliary-muscle strain, but a systematic review found no night-vision benefit and cardiometabolic effects were non-significant.

B vitamin popular for hair and nails. The honest verdict: only old, small, mostly uncontrolled trials support firmer brittle nails — there's no good evidence for hair growth unless you're deficient, and high doses skew lab tests.

Most-studied herb for menopausal hot flashes, but trial evidence is mixed — iCR-extract meta-analyses show modest benefit while a Cochrane review and several RCTs found no effect over placebo.

A venoactive root extract with moderate evidence for relieving chronic venous insufficiency symptoms (leg heaviness, swelling) — though much of the trial evidence is for the Ruscus + hesperidin + vitamin C combination rather than Ruscus alone.

The pungent compound in chili peppers. Taken orally as a supplement it modestly raises metabolic rate and fat oxidation and slightly curbs appetite via TRPV1 activation. Multiple human meta-analyses confirm these effects are real but SMALL — a useful nudge for weight/metabolic goals, not a standalone solution. (Topical capsaicin for pain is a regulated drug, not covered here.)

Blocks protein glycation and buffers muscle pH, supporting longevity, exercise performance, and cognitive function.

Skin-barrier lipids; small oral phytoceramide RCTs show improved skin hydration, with early signals for elasticity and wrinkles.

Flavanol-rich extract from cocoa beans, standardized for epicatechin. The largest trial (COSMOS, 21,442 adults) MISSED its primary cardiovascular endpoint but cut CVD death by 27% as a secondary outcome. Meta-analyses show a small (~2 mmHg) blood-pressure drop and improved endothelial function; cognitive benefit in the same trial was null.

Binds E. coli in urine to prevent bladder wall adhesion. Promising for recurrent UTI prevention, but the evidence is mixed — the largest, best-quality recent trial and meta-analysis found no significant benefit.

A traditional migraine-prevention herb with mixed, inconsistent trial evidence — some older RCTs were positive, but the pivotal standardized-extract trial missed its primary endpoint.

A mitochondria-targeted antioxidant — CoQ10 conjugated to a triphenylphosphonium (TPP+) cation so it accumulates several-hundred-fold inside mitochondria. Sold OTC as a supplement. Its best human signal is improved endothelial/vascular function in older adults (one small RCT); several trials are null (Parkinson's, exercise adaptation), and almost all outcomes are surrogate/biomarker, not hard clinical endpoints.

Accelerates ammonia clearance through the urea cycle, reducing exercise-induced fatigue and supporting recovery during prolonged efforts.

Racetam nootropic that sharpens memory formation, logical thinking, and verbal fluency with mild stimulant effects — best paired with choline.

A standardized powder from the fruit (hips) of the wild dog rose. Its best-evidenced use is mild osteoarthritis pain relief — a meta-analysis of three RCTs found a small-but-real reduction in joint pain. It also delivers vitamin C and anti-inflammatory galactolipids, but effects are modest and most trials were industry-funded.

A flavonoid (rutin) whose semi-synthetic derivatives — hydroxyethylrutosides/oxerutins (Venoruton) — have meta-analysis evidence for modestly improving chronic venous insufficiency symptoms. Most evidence is for the rutoside derivative, not plain rutin.

An endogenous glycine derivative that inhibits the type-1 glycine transporter (GlyT-1), enhancing NMDA-receptor co-agonism. It is studied as a prescription-style PSYCHIATRIC ADJUNCT — with genuine add-on RCTs in schizophrenia (and smaller signals in OCD and depression) — not as a casual nootropic. Evidence is real but narrow and emerging.

Ayurvedic women's tonic with the best evidence for lactation and perimenopausal symptoms. Trials are small and single-center; broader hormonal and adaptogenic claims rest on limited data.

Himalayan mineral pitch rich in fulvic acid. The best evidence is a small testosterone RCT; strength, bone, and collagen signals exist but trials are small and product-specific.

Trace mineral involved in collagen formation and connective tissue. Small RCTs of choline-stabilized orthosilicic acid suggest modest skin, hair, and nail benefits.

A distinct vitamin-E subfamily (tocotrienols, not the usual tocopherols) with meta-analysis evidence for RAISING HDL cholesterol — though it does NOT lower LDL/total cholesterol/triglycerides — plus antioxidant and emerging NAFLD signals.

A low-dose (40mg) undenatured type II collagen that works by oral tolerance — modulating the immune response to joint cartilage. Several (mostly industry-funded) RCTs show modest improvement in knee osteoarthritis pain and joint flexibility, outperforming glucosamine+chondroitin in head-to-head trials.

Lipid-soluble antioxidant that shields cell membranes from oxidative damage — natural mixed tocopherols preferred over synthetic forms.

A potent stimulant bark whose alkaloid yohimbine has evidence for erectile dysfunction, but carries real cardiovascular and anxiety risks and unpredictable supplement potency.

The purified alkaloid (not crude yohimbe bark) — an alpha-2 adrenoceptor antagonist with modest evidence for erectile dysfunction and fasted fat loss, but real anxiety and cardiovascular risks and notoriously mislabeled supplement potency.

An antioxidant- and vitamin-C-rich fruit (Emblica officinalis) with several small-to-moderate RCTs showing modest improvements in lipid profile, fasting glucose, and endothelial function — but the trials are mostly short, India-based, and use proprietary extracts, and at least one rigorous double-blind RCT found no benefit. Promising but emerging.

The body's main intracellular antioxidant; supplemental forms are best studied for skin-lightening, with debated oral bioavailability for systemic effects.

An antioxidant berry rich in zeaxanthin. The cleanest signal is modest improvements in lipid/cardiovascular markers; eye and anti-ageing claims are mostly mechanistic, on a small evidence base.

A magnesium form designed to raise brain magnesium, with early human RCTs showing modest cognitive (memory/reaction-time) benefit — but small, partly industry-funded trials and mixed, mostly self-reported sleep results keep the evidence emerging.

A mild stimulant from bitter orange marketed for fat loss; it modestly raises fat oxidation but clinical weight-loss evidence is weak and cardiovascular risk rises sharply when stacked with caffeine.

A popular vinegar whose acetic acid modestly blunts post-meal blood glucose and may nudge lipids — meta-analysis supports small fasting-glucose and lipid improvements, but effects are modest and trials small. Acidic, so it can erode tooth enamel.

Contains charantin and polypeptide-p with insulin-mimicking activity — human trials on blood glucose are mixed and mostly low-quality, with a major Cochrane review finding no significant effect.

Short-chain fatty acid postbiotic with strong mechanistic rationale. Honest verdict: most evidence is observational microbiome data, not supplementation trials — direct butyrate-supplement RCTs are few and small, though some show IBS and colitis symptom relief.

An essential trace mineral. Meta-analyses show modest, low-certainty improvements in blood sugar mainly in type 2 diabetes; evidence for weight, cravings, blood pressure and PCOS is weak or absent.

A traditional fungus marketed for energy and endurance. The honest verdict: those claims rest on small, often-mixed trials — several found no benefit — while the stronger evidence covers adjuvant kidney and COPD use instead.

Five-carbon sugar that forms the backbone of ATP. Theorized to speed cellular energy recovery, but human evidence is thin and mixed — small heart-failure and fatigue signals, with null results in performance trials.

Licorice root with the blood-pressure-raising compound removed. The honest verdict: direct human evidence is thin and dated — one small dyspepsia RCT, a 1975 uncontrolled ulcer survey, and indirect licorice reviews — so the gut-healing and reflux claims are weakly supported.

GLA-rich oil widely marketed for women's health, but controlled evidence shows it is no better than placebo for PMS, breast pain, and eczema.

An adaptogenic herb (jiaogulan) whose saponins (gypenosides) activate AMPK; moderate evidence for lipid-lowering (lower triglycerides, higher HDL) and modest weight/fat loss, plus single-trial signals for hair and exercise.

An essential amino acid and precursor to histamine and carnosine. Its biological roles are well established, but human supplementation evidence is thin: small positive signals in atopic dermatitis and metabolic syndrome, while a controlled trial in rheumatoid arthritis was null.

Converts to DIM in the stomach, shifting estrogen metabolism toward favorable 2-hydroxy metabolites for hormonal balance.

An amino acid precursor to glycine and D-serine. The honest verdict: tiny RCTs hint at slowed progression in rare neurological diseases (ALS, HSAN1), but there's no evidence it helps cognition or sleep in healthy people.

Stimulates nerve growth factor (NGF) through hericenones and erinacines — supports cognition, nerve repair, and brain health.

The red carotenoid antioxidant in tomatoes. Observational/epidemiological data consistently link higher dietary and blood lycopene with modestly lower prostate cancer risk, but randomized trials are mostly null on hard endpoints (no PSA effect overall, no consistent cardiovascular benefit). A skin-photoprotection signal exists for tomato-carotenoid complexes. Promising as a dietary pattern, unproven as a stand-alone pill.

A traditional Chinese herb (honokiol/magnolol) marketed for stress and sleep. The honest verdict: human evidence is thin — one small RCT of a magnolia-phellodendron blend lowered cortisol and improved mood, but there are no meta-analyses and little testing of magnolia on its own.

Concentrates in the fovea to shield peak visual acuity from blue light damage — must be supplemented or converted from lutein.

A nutrient-dense leaf studied mainly for modest blood-sugar lowering and as a galactagogue (breast-milk support); broader claims outpace the clinical evidence.

An essential, very safe B vitamin needed to make coenzyme A (CoA). The honest verdict: it's required for metabolism, but deficiency is rare and supplemental B5 has little direct outcome evidence — energy and stress claims are largely unproven, and the lipid data belong to the pantethine derivative, not plain B5.

First-ever nootropic (1972) that improves membrane fluidity and AMPA receptor function — decades of safety data for cognitive enhancement.

An oral fern extract (Fernblock) studied for skin photoprotection. The honest verdict: small randomized trials show it modestly adds to sunscreen and speeds melasma improvement, but it is an ADJUNCT to sunscreen, not a replacement.

A compound that stimulates mitochondrial biogenesis in cells. The honest verdict: human trials are small (n=17-58) with no meta-analyses; cognition signals are the most consistent, while energy and sleep benefits are thin and often subtle.

A steroid-hormone precursor and neurosteroid being studied mainly in clinical psychiatry; human evidence is early and there is no proven benefit for cognition, mood, or anti-aging in healthy people.

A phytosterol-rich cold-pressed oil studied for prostate, hair, and cardiovascular support. The honest verdict: small RCTs show modest BPH, hair, and blood-pressure benefits — but the trials are few and tiny, and it underperforms standard drugs like tamsulosin for BPH.

A red-wine polyphenol marketed for anti-aging via sirtuins. The honest verdict: human trials are mixed — meta-analyses show no effect on SIRT1, weight, or oxidative stress, though endothelial function and diabetes markers improve modestly.

A hypoallergenic plant protein with one good resistance-training trial showing body-composition and strength gains comparable to whey when dosed high — naturally lower in lysine, so often blended with pea.

Contains unique 10-HDA fatty acid and royalactin. Small, scattered RCTs suggest modest benefits for menopausal/PMS symptoms and lipids, but the largest meta-analyses found no significant effect on glycemia.

A 'five-flavor' adaptogenic berry traditionally used for stress, liver, and endurance. The honest verdict: human evidence is thin — small, single, unreplicated RCTs hint at benefits, but most studies are reviews or preclinical.

An omega-7-rich berry/oil with emerging RCT evidence for dry eye, mucosal/skin health, and lipids in people with dyslipidemia — but effects are modest, often subgroup-dependent, and trials are small.

A culinary mushroom containing lentinan and eritadenine. Human evidence is limited to small RCTs — preliminary immune signals and a modest triglyceride effect, with no large trials or meta-analyses.

A bitter digestive herb best known from absinthe. Two small Crohn's-disease trials found a steroid-sparing, TNF-alpha-lowering effect — genuinely interesting but tiny and unreplicated. Major safety caveat: it contains thujone, a neurotoxic monoterpene; avoid in pregnancy and seizure disorders.

An eggshell-derived membrane (collagen, elastin, glycosaminoglycans, hyaluronic acid) with small but positive RCTs and a meta-analysis for reducing joint pain and stiffness in knee osteoarthritis — though most trials are single-manufacturer.

A next-generation gut bacterium studied mainly for metabolic health. A small proof-of-concept RCT hinted at insulin-sensitivity benefits, but a larger 2025 trial was null overall — improvement appeared only in people who started with low Akkermansia levels. Promising but early, with a thin and inconsistent human evidence base.

An inositol isomer used for PCOS and insulin sensitivity — but the strong evidence is for myo-inositol or the myo+D-chiro COMBINATION; D-chiro-inositol ALONE (especially at high doses) is less proven and may even impair oocyte quality.

Triterpenoid-rich Ayurvedic herb traditionally used for memory, anxiety, and wound healing; human evidence is still early and limited — unrelated to kola nut.

A traditional Chinese herb (icariin) marketed for libido and erectile function — but human ED evidence is weak; the better human evidence is actually for slowing bone loss in postmenopausal women.

A natural polyamine that induces autophagy in cells and is linked to longevity in observational data. The honest verdict: the largest human RCT was null, and pharmacokinetic work suggests typical supplement doses may not even be absorbed.

A bone-seeking mineral. The prescription salt strontium RANELATE cut fracture risk in large osteoporosis trials — but was restricted over cardiovascular (heart-attack) and clot risk, and the OTC strontium CITRATE sold as a supplement is a different, far less studied salt. Also falsely inflates bone-density scans.

A highly porous adsorbent that binds molecules in the gut. It has a legitimate medical role in acute poisoning, and older trials show it can reduce intestinal gas and even lower cholesterol — but its everyday 'detox' supplement use is thin. Critically, it adsorbs MEDICATIONS and nutrients too: separate it from drugs and supplements.

Arginine metabolite that modulates NMDA receptors and nitric oxide. The honest verdict: only the neuropathic-pain claim has any human trials (two small ones), while mood, neuroprotection, and muscle-pump claims rest on animal and review work, not human evidence.

Fat-soluble racetam that modulates AMPA receptors for cognitive enhancement while reducing anxiety through serotonin and dopamine pathways.

Chamomile flavonoid that binds GABA receptors to promote sleep and relaxation — the active compound behind chamomile's calming effects.

An anthocyanin-rich dark berry (Aronia melanocarpa) marketed for heart and metabolic health. Evidence is mixed and modest: an older meta-analysis found reduced blood pressure and cholesterol, but a rigorous 2025 meta-analysis (10 RCTs) found NO significant overall cardiometabolic effect — only small subgroup signals at low certainty.

A tropical leaf (corosolic acid) with an insulin-like, GLUT4-mediated glucose-uptake mechanism and a small human signal for lowering post-meal blood glucose — but human evidence is limited and mostly small/short trials.

Phytoecdysteroid that activates PI3K/Akt pathway to enhance muscle protein synthesis and strength — no hormonal side effects.

Supplemental stomach acid marketed for digestion. The honest verdict: a single small RCT shows it temporarily reacidifies the stomach, but no trials test the protein-digestion, bloating, or nutrient-absorption claims.

Inhibits drug-metabolizing enzymes to boost absorption of curcumin, CoQ10, and other supplements by up to 2,000%.

An anthocyanin-rich berry (Ribes nigrum) studied mainly for eye function and exercise blood flow. Small RCTs suggest it eases visual fatigue and increases ocular blood flow, and improves cycling performance/fat oxidation — but trials are small, single-product (CurraNZ), and some recovery endpoints came back null.

An Ayurvedic vine traditionally used as a 'bone setter' for fracture healing and joint pain, with newer interest in weight/metabolic effects. Human evidence is real but thin — a few small or proprietary-extract trials plus mostly animal data. A 2017 meta-analysis found benefit for bone fractures and (combination-product) weight loss, but flagged low study quality.

A traditional fish-liver oil delivering EPA/DHA omega-3s plus naturally occurring vitamins A and D. The evidence is mixed: a small RCT showed NSAID-sparing benefit in rheumatoid arthritis, but a very large RCT found it did NOT prevent COVID-19 or other respiratory infections. Largely overlaps plain omega-3 fish oil.

A traditional bitter herb used as a mild diuretic and digestive/liver tonic; human clinical evidence is sparse and mostly preliminary.

Flavonoid from the Japanese raisin tree, popular for hangovers — but the headline mechanism is GABA-A modulation in rats, and human evidence is thin (one small NAFLD trial).

A cruciferous-vegetable metabolite marketed for estrogen metabolism support; human trials are mostly small biomarker or cancer-prevention studies with mixed, often null effects on estrogen ratios.

Traditionally used for menstrual and circulatory support — a cornerstone of Chinese medicine for women's health for 2,000+ years, but isolated-herb human evidence is weak and largely null for its headline indications.

A mushroom-derived antioxidant the body actively concentrates in cells. The honest verdict: higher levels track with lower mortality and slower cognitive decline in observational data, but causal human evidence is limited to small pilot trials — an emerging compound, not a proven one.

Ketone salts/esters that rapidly raise blood beta-hydroxybutyrate. They reliably induce ketosis, but evidence is mixed: a cognitive signal during prolonged exercise, frequent NULL results for endurance performance, common GI side effects, and high cost.

Inhibitory neurotransmitter that calms neural activity — may work through the gut-brain axis for acute anxiety and sleep support.

Guggulsterone-containing resin studied for lipid metabolism, thyroid function, and inflammation — promising but with mixed trial results.

A dietary flavonoid with anti-inflammatory effects in the lab. The honest verdict: the only direct human RCTs test PEA-luteolin combinations for post-COVID smell loss — isolated luteolin's anti-inflammatory, allergy, and brain claims rest on mechanism and reviews, not human trials, and its bioavailability is low.

Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.

Sulfur-containing amino acid and SAMe precursor that drives methylation, detoxification, and synthesis of cysteine, taurine, and glutathione.

Synthetic peptide ~1,000x more potent than piracetam that boosts NGF and BDNF for memory, learning, and neuroprotection.

A carvacrol-rich essential oil with strong antimicrobial activity in the lab, but limited human clinical evidence; mostly used for gut/immune support.

The active disulfide form of vitamin B5 (pantothenic acid) with older human and mechanistic evidence for modestly lowering LDL/triglycerides and raising HDL — better-studied for lipids than plain pantothenic acid, but the human trial base is dated and small.

30-60x more potent than piracetam — developed for cosmonauts, banned by WADA for its cognitive and physical performance effects.

Long-chain alcohols from sugar cane wax with modest effects on LDL oxidation and platelet aggregation — cholesterol claims remain debated.

Methylated resveratrol analog with 4x better bioavailability — activates sirtuins for longevity, cognition, and metabolic benefits.

A traditional uterine-tonic herb used in pregnancy and for menstrual comfort. The honest verdict: trials for its labor and menstrual uses are weak and mixed — a controlled trial did not shorten first-stage labor, and one review linked oral use to higher cesarean rates.

A traditional calming mushroom rich in beta-glucans and triterpenes. The honest verdict: most evidence is preclinical or review-level; human RCTs are few, small, and mixed, and Cochrane found insufficient evidence for cancer or cardiovascular use.

The most popular herb for BPH urinary symptoms. The honest verdict: the highest-quality JAMA and Cochrane trials found it no better than placebo, so the evidence nets out weak and mixed.

Silkworm-derived proteolytic enzyme popular in Europe and Japan for swelling and sinusitis — but human evidence is thin and mixed; a systematic review judged it insufficient to support routine use.

Traditional calming herb. Human evidence is thin — one small crossover RCT improved mood in a mostly non-anxious group; sleep and anxiety claims are largely unproven.

A culinary mushroom whose polysaccharides hold a lot of water in the lab. The honest verdict: the popular skin-hydration claims rest on mechanism, not human trials — there are no skin-outcome RCTs, only a couple of small cognition studies.

The plant form of vitamin K — ESSENTIAL and well-proven for blood clotting (it activates clotting factors). As a supplement for bone/cardiovascular health it's only modestly evidenced, and weaker than vitamin K2 for those uses.

The isolated telomerase-activating aglycone from Astragalus, sold as the supplement TA-65. The honest verdict: it genuinely switches on telomerase and one small industry-funded RCT lengthened telomeres, but telomere length is a surrogate — no human study shows it extends lifespan or healthspan, it raises a theoretical cancer concern, and it is expensive.

A prebiotic fiber from larch tree bark with a handful of small RCTs suggesting it can boost vaccine antibody responses and modestly reduce common-cold incidence, plus in-vitro evidence of fermentation to short-chain fatty acids. The immune signals are real but the trials are small, industry-sponsored, and use one proprietary extract — emerging evidence.

Rare old-growth mushroom with antiviral compounds studied for immune defense — one of the oldest medicinal fungi known to science.

A seed oil unusually rich in gamma-linolenic acid (GLA). The honest evidence: Cochrane reviews found borage oil is NOT an effective treatment for atopic eczema, while GLA oils show only a modest benefit for rheumatoid arthritis symptoms. A small skin-barrier signal exists. Overall an emerging, niche supplement.

Krebs-cycle metabolite marketed for longevity. Honest verdict: lifespan and biological-age evidence is almost entirely preclinical (worms, mice). Human data is limited to a small bone-marker RCT and a trial that only tested recruitment feasibility — no completed human longevity outcomes.

A birch fungus rich in antioxidant compounds in the lab. The honest verdict: the human evidence is essentially absent — no clinical trials, only cell, animal, and review data.

A traditional antispasmodic herb. The honest verdict: there are no human trials for its headline menstrual-cramp use — the only RCT is in ureteral stones, and the rest is traditional use and lab data.

A high-quality complete animal protein (top-tier PDCAAS, high leucine) that supports lean mass and is notably satiating — fat- and cholesterol-free, dairy-free, but the dedicated muscle-trial evidence is modest.

Traditional adaptogen used for stress, energy, and endurance — but controlled human trials have not demonstrated efficacy. Distinct from true ginseng.

A dietary flavonoid studied as a senolytic. The honest verdict: the striking longevity effects are from mice, and the few small human trials have largely been null or inconclusive.

A sulfated polysaccharide from brown seaweed (kelp, wakame, mozuku) marketed for immunity, anti-cancer support, and longevity. The preclinical literature is enormous (immunomodulatory, antiviral, antitumor in cells and animals), but human evidence is sparse: one small RCT showing better flu-vaccine antibody responses in the elderly, plus a handful of small/uncontrolled cancer-adjunct studies. A genuinely interesting molecule that remains clinically unproven.

A hugely-marketed weight-loss fruit (hydroxycitric acid). The honest verdict: the landmark RCT and meta-analyses show little to no real weight loss beyond placebo, and there are documented reports of liver injury — risk likely outweighs the marginal benefit.

A traditional immune/antimicrobial herb whose most important real-world property is its drug-interaction potential (CYP3A4/2D6 inhibition); efficacy evidence is essentially absent.

The flowering cone of the hop plant, traditionally used as a mild sedative for sleep and restlessness. Nearly all positive clinical evidence comes from fixed valerian-hops combinations — standalone hops trials are scarce, so its independent effect is poorly established (Emerging).

A beta-glucan-rich mushroom (D-fraction). The honest verdict: human evidence is limited to a few small trials in niche patient groups (cancer, MDS, PCOS) — there's little direct support for the general immune or blood-sugar claims it's marketed for.

A mucilage-rich traditional herb. The honest verdict: the human trials are small herbal-combination cough studies, not isolated marshmallow root for the gut — so the digestive and heartburn claims rest mostly on tradition and a plausible coating mechanism, not direct evidence.

An essential trace mineral and enzyme cofactor (sulfite oxidase, xanthine oxidase). The honest verdict: the biochemistry is solid, but deficiency is extremely rare and almost no RCTs test supplementation for any health outcome — so added benefit in well-fed people is unproven.

Calms anxiety-related heart palpitations and rapid heartbeat while providing mild sedative and menstrual support effects.

Supplemental bile acids for fat digestion, mainly after gallbladder removal. The honest verdict: the physiology is sound, but direct human evidence is sparse — only a few small studies, no meta-analyses, and most data come from unrelated disease states rather than fat-digestion trials.

A major phospholipid and choline source used for liver support — but most human evidence is for polyenylphosphatidylcholine or silymarin-phospholipid COMBINATION products, not standalone phosphatidylcholine; standalone evidence is thin.

Mucilaginous herb traditionally used to coat and soothe the digestive tract. Human evidence is limited and mostly from small multi-herb formulas.

A classic Ayurvedic blend of three fruits — Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellerica), and Haritaki (Terminalia chebula) — used for centuries as a gentle laxative and digestive/'rejuvenative' tonic. It modulates the gut microbiome and has antioxidant, antimicrobial, and anti-inflammatory activity. Human evidence is mostly small trials (often dental/oral or skin) plus animal and in-vitro work; large digestive efficacy trials are lacking.

A traditional women's-health herb containing diosgenin. The honest verdict: the only menopause RCT found no benefit over placebo, and the body cannot convert diosgenin to hormones — so 'natural progesterone' claims are misleading.

A caffeinated South American herbal infusion (Ilex paraguariensis) rich in polyphenols and xanthines. It modestly supports energy and shows promising-but-limited metabolic signals (glucose, small body-fat effects) in randomized trials — but carries a genuine safety caveat: habitually drinking it very hot is epidemiologically linked to esophageal cancer.

The dried fruit pulp of the African baobab tree — naturally high in soluble fiber, vitamin C and polyphenols. Small human crossover trials suggest baobab extract can blunt the post-meal glucose/insulin response and increase satiety, and its fiber acts as a prebiotic. Promising but early: studies are small, short, and mostly acute single-meal designs.

Nutrient-dense bee product containing complete proteins, enzymes, and flavonoids. Traditionally used for energy, immunity, and recovery, but human evidence is limited — the literature is dominated by reviews of in-vitro and animal data with no clinical-endpoint RCTs.

Unroasted coffee extract (chlorogenic acid) marketed for weight loss. Meta-analysis shows only a small body-weight effect from a tiny evidence base — and its most famous trial was RETRACTED for data problems. Modest blood-pressure benefit is the cleaner signal.

A West African seed extract marketed aggressively for weight loss. A handful of small, mostly single-laboratory trials (the Ngondi/Oben group in Cameroon) report weight and lipid improvements — but a systematic review found the trials poorly reported and the effect unproven, with no independent replication.

A calcium salt of glucaric acid that inhibits beta-glucuronidase (an enzyme that recycles toxins and estrogens back into circulation) — a plausible 'detox/estrogen-clearance' mechanism, but the evidence is essentially all preclinical with NO human efficacy trials.

A cetylated fatty-acid ester (often sold as 'Celadrin') marketed for arthritis and joint pain. A few small RCTs — oral and topical — report improved knee range-of-motion and function, but independent systematic reviews rate the overall evidence as 'limited' or unproven.

A group of fatty-acid isomers heavily marketed as a fat-loss aid. The honest picture: meta-analyses of human trials show only a small, inconsistent reduction in fat mass that the authors themselves call clinically uncertain — and the active t10c12 isomer has actually WORSENED insulin sensitivity and lowered HDL in obese men.

An amino acid marketed as a testosterone booster. The honest verdict: randomized trials in resistance-trained men show NO testosterone or performance benefit — and higher doses may even LOWER testosterone. An early signal in untrained men did not replicate.

A 50/50 racemic mix of L- and D-phenylalanine marketed for mood and pain. The L-form is a catecholamine (dopamine/noradrenaline) precursor; the D-form is thought to inhibit enkephalinase (slowing endorphin breakdown). The human evidence is genuinely old, small, and mixed — a few decades-old trials, no modern replication.

A Coleus forskohlii compound that activates cAMP, marketed for fat loss. One small men's RCT showed favorable body-composition/testosterone changes, but a women's study found no fat loss — overall the weight-loss evidence is weak and inconsistent.

A caffeine-rich Amazonian seed (Paullinia cupana) marketed for energy and mental performance. The energizing effect is genuine and caffeine-driven, but most cognition trials are small, use combination products, or show mostly null results — the clearest signal is for cancer-related fatigue. Evidence is emerging, not strong.

A whole-food plant protein that also brings fiber and omega-3 ALA, but it is the lowest-leucine, least-complete of the common protein powders — and has essentially no direct muscle-building RCTs.

A silica-rich traditional herb marketed for hair, nails, bone, and as a diuretic. Human evidence is thin: one good diuretic RCT and a topical wound-healing trial exist, but the hair/nail/bone claims rest mostly on tradition and in-vitro data. It also contains thiaminase, which can deplete vitamin B1.

A synthetic short-chain analog of coenzyme Q10 designed to support mitochondrial electron transport and act as an antioxidant. Important context: it has almost entirely been studied as a prescription DRUG (approved for Leber hereditary optic neuropathy in the EU as Raxone), not as an OTC supplement — and even its drug trials are mixed, with several outright negative neurological endpoints.

A traditional Chinese sleep and calming herb (its seed, 'Suanzaoren', is the second most-prescribed insomnia phytomedicine in Taiwan). Its saponins and flavonoids modulate GABAergic and serotonergic signalling — but human evidence is dominated by multi-herb decoctions and add-on trials, not standalone jujube.

A brown seaweed sold as a concentrated natural source of iodine and marketed for 'thyroid support.' Iodine is a genuinely essential nutrient, but kelp supplements deliver wildly variable — often excessive — iodine doses, carry real arsenic and heavy-metal contamination risk, and have almost no efficacy evidence for kelp itself.

An oral hair, nail, and skin supplement (often the branded 'Cynatine HNS' solubilized keratin). A couple of small, industry-funded RCTs report improved hair and nail parameters, but there is no independent replication and the evidence base is thin.

A tropical fruit whose purple rind (pericarp) is rich in xanthones such as alpha-mangostin, marketed for antioxidant and anti-inflammatory effects. The evidence is mostly preclinical; the few human trials are small and largely local (oral/periodontal) or pilot-grade.

A methylglyoxal (MGO)-rich honey from the manuka tree (Leptospermum scoparium). Its strongest evidence is TOPICAL — as a wound and burn dressing — not as a dietary supplement. Oral claims for sore throat, cough, and H. pylori rest on thin, largely non-manuka-specific or in-vitro data.

A traditional Ayurvedic tree (Azadirachta indica) used for dental, skin, and metabolic complaints. Neem-leaf mouthwash has the best human evidence (plaque/gingivitis RCTs), with limited glycemic data. Carries real safety concerns: hepatotoxicity, and severe toxicity from neem OIL — it must be avoided in pregnancy and young children.

A bitter Himalayan root used in Ayurveda for liver and respiratory complaints. It has more human data than most traditional botanicals — including a small randomized trial in acute viral hepatitis — but the studies are old, small, and not replicated at scale.

A synthetic, fat-soluble vitamin B1 (thiamine) derivative that crosses into the brain, marketed for fatigue and focus — but human evidence is sparse, low-quality, and mixed (a fatigue RCT showed only modest, non-sustained effects).

A pyrimidine nucleotide and precursor for brain membrane phospholipids, marketed as a nootropic. The honest picture: nearly all positive HUMAN evidence is for the COMBINATION of uridine + DHA/EPA + choline (the Souvenaid / Fortasyn Connect medical food) in early Alzheimer's — and even there the effect is small. Standalone uridine human evidence is essentially preclinical.

A bean-derived alpha-amylase inhibitor sold as a 'carb blocker.' The mechanism is real (it slows starch digestion), but the human evidence is thin: a meta-analysis found NO statistically significant weight loss versus placebo, and the positive trials are small, short, and often industry-linked.

A non-hormonal DHEA metabolite marketed to 'boost metabolism' and aid fat loss. The evidence is very thin: a couple of small, short, largely industry-conducted trials report a modest rise in resting metabolic rate, but there are no convincing independent body-composition outcomes.

A dark-purple Amazonian palm berry rich in anthocyanins and marketed heavily as an antioxidant 'superfruit'. The honest reality: human evidence is limited to a handful of small, mostly short-term trials — antioxidant capacity and a couple of biomarker shifts, with no demonstrated effect on hard health outcomes.

A tropical fruit that is one of the richest natural sources of vitamin C (roughly 1,500-4,500 mg per 100g) plus polyphenols and anthocyanins. Marketed as a 'natural vitamin C' for immunity and skin — but the human efficacy evidence is thin: most data are compositional, antioxidant-assay, or animal/in-vitro studies, not clinical outcome trials.

The young leaves of the barley plant, dried or juiced into a chlorophyll- and nutrient-rich 'green' powder. It carries flavonoids (saponarin, lutonarin), antioxidant enzymes and vitamins, and a few small studies hint at antioxidant, lipid and glycemic effects — but the human evidence is sparse and most data are compositional, in-vitro or animal.

Freeze-dried or desiccated bovine liver in capsules — a genuinely nutrient-dense whole-food source of vitamin B12, preformed vitamin A, heme iron, copper and choline. The honest case is nutrient density, NOT clinical-trial efficacy: there are essentially no RCTs of desiccated beef liver, and the high vitamin A and iron load carry real overdose risks.

A brown seaweed (Fucus vesiculosus) rich in iodine and the fiber fucoidan, marketed for thyroid support and weight loss. Human efficacy evidence is extremely thin, while the iodine-excess, heavy-metal and bleeding-risk concerns are real.

A traditional simmered-bone stock rich in collagen-derived amino acids (glycine, proline, hydroxyproline) and some minerals, popular for joint, gut and skin health. Human efficacy data is essentially absent — the evidence is compositional and animal-model only — and the amino-acid content is inconsistent, with a real lead-contamination concern.

A traditional sedative/anxiolytic herb whose alkaloids modulate GABA-A and benzodiazepine receptors in lab models. The honest catch: nearly all human evidence comes from a fixed combination product (with hawthorn + magnesium, 'Sympathyl'), not standalone California poppy — its solo evidence is essentially preclinical.

An Amazonian berry that is one of the richest natural sources of vitamin C, plus polyphenols. A small human RCT suggests its antioxidant/anti-inflammatory effect may exceed an equivalent dose of plain vitamin C, but the human evidence base is tiny and short-term.

An old cholinergic nootropic — an ester of DMAE (dimethylaminoethanol) and the synthetic auxin pCPA — promoted for memory and 'anti-aging' via clearance of lipofuscin (the age-related cellular waste pigment). The clinical evidence is genuinely old and small: a handful of decades-old dementia and memory studies with modest, mixed results.

The green pigment of plants, sold (usually as the semi-synthetic, water-soluble salt 'chlorophyllin') for skin, body odor, and 'detox.' Unlike most trendy supplements it has a genuine, well-conducted human trial — but for an unusual endpoint: it reduced an aflatoxin-DNA biomarker in a high-liver-cancer-risk population. The popular skin/odor claims rest on small pilot and case studies. Evidence overall is thin and mostly topical.

A choline-related compound marketed for focus, memory, and 'skin firming.' The human data are old, sparse, and mixed: cognition trials are small, confounded combination products, and the best skin data come from short industry-run cosmetic studies measuring surrogate firmness, not aging outcomes.

Nigerian shrub popular for testosterone and libido support — but ALL evidence is from rodent studies, with no human trials and signals of testicular and organ toxicity in animals.

Oil pressed from Cannabis sativa seeds, prized for a balanced ~3:1 omega-6:omega-3 ratio plus gamma-linolenic acid (GLA). It contains negligible cannabinoids — this is NOT CBD oil. Small human trials hint at skin and lipid-profile effects, but the overall evidence is thin.

A succulent traditionally chewed by the San people of southern Africa to blunt hunger on long hunts, heavily marketed as a 'natural appetite suppressant.' The one rigorous human RCT found NO effect on appetite or body weight — and MORE adverse effects (raised blood pressure, heart rate, nausea) than placebo.

A low-dose, over-the-counter lithium salt marketed for mood, anxiety, and 'longevity.' Critically: there are NO randomized controlled trials of microdose lithium orotate for any outcome. The marketing borrows from trace-lithium-in-drinking-water epidemiology and the pharmacology of high-dose PRESCRIPTION lithium — neither of which validates the supplement. Lithium has a narrow safety margin and real toxicity, thyroid, and kidney risks.

A traditional Polynesian fruit juice marketed for 'immune support' and general wellness. The efficacy evidence is thin (mostly industry-funded antioxidant studies), and it carries real safety flags: published case reports of liver injury and a high potassium content that is hazardous in kidney disease.

A South American tree bark traditionally brewed as a tea for immune support and infections. Its naphthoquinones (lapachol, beta-lapachone) show antimicrobial and anti-inflammatory activity in cell and animal studies — but human efficacy data are essentially absent, and lapachol carries real toxicity at higher doses (anticoagulant, GI).

A racetam-class nootropic structurally related to piracetam, promoted for memory and focus. Honest appraisal: the human evidence is very thin — essentially a couple of small, decades-old studies (one positive in head-injury patients, one largely unconvincing in Alzheimer's) plus a lot of anecdote. No modern, well-powered trials in healthy people.

A fragrance compound from raspberries marketed for fat loss. The honest verdict: there are NO human efficacy trials — weight-loss claims rest entirely on animal/cell studies and high-dose multi-ingredient products. Essentially unproven in people.

A red seaweed marketed as a mineral-rich 'superfood' for thyroid, immune, and skin support — but there are essentially NO human efficacy trials. The evidence is compositional (it contains iodine and trace minerals) plus in-vitro/animal work on related Chondrus species. Its variable, often high iodine content is a real safety concern for the thyroid, and farmed/wild seaweed can accumulate heavy metals.

The young grass of the common wheat plant, juiced or powdered as a chlorophyll- and nutrient-rich 'green' tonic. A few small clinical trials hint at benefits — reduced disease activity in distal ulcerative colitis and lower transfusion needs in some thalassemia patients — but every trial is small and methodologically limited, and most other claims rest on in-vitro and animal work.