Ingredient library
Each guide grades the evidence for every common use from A (strong) to D (evidence of no benefit), and lists doses, upper limits and interactions.
Alpha-Lipoic Acid
Antioxidant
C Diabetic neuropathy symptoms
Read guideAshwagandha
Herb (Withania somnifera root)
B Perceived stress
Read guideBerberine
Plant alkaloid
B Blood sugar in type 2 diabetes
Read guideBiotin
B vitamin (B7)
D Hair growth without deficiency
Read guideBlack Cohosh
Herb root
C Menopausal hot flashes
Read guideCalcium
Essential mineral
B Bone health with vitamin D in older adults
Read guideCollagen Peptides
Hydrolyzed protein
C Skin hydration and elasticity
Read guideCoQ10
Antioxidant made in the body
B Heart failure (add-on to standard care)
Read guideCreatine
Amino acid derivative
A Strength and power in resistance training
Read guideEchinacea
Herb (coneflower)
C Preventing or treating colds
Read guideElderberry
Berry extract (Sambucus)
C Shorter colds or flu
Read guideFenugreek
Seed (herb and spice)
C Blood sugar
Read guideFolic Acid (Folate)
B vitamin (B9)
A Preventing neural tube defects
Read guideGarcinia Cambogia
Fruit extract (hydroxycitric acid)
D Weight loss
Read guideGarlic
Bulb extract
C Blood pressure
Read guideGinkgo Biloba
Herbal leaf extract
D Preventing memory decline or dementia
Read guideGinseng
Root (Asian/Korean ginseng)
C Erectile dysfunction
Read guideGlucosamine
Amino sugar (often from shellfish)
C Knee osteoarthritis pain
Read guideGreen Tea Extract
Concentrated tea catechins (EGCG)
D Weight loss
Read guideInositol
Sugar alcohol (myo-inositol, D-chiro-inositol)
C PCOS metabolic and ovulation measures
Read guideIodine
Essential mineral
A Preventing deficiency in pregnancy
Read guideIron
Essential mineral
A Treating iron-deficiency anemia
Read guideL-Theanine
Amino acid found in tea leaves
B Stress and anxiety (short term)
Read guideLion's Mane
Medicinal mushroom (Hericium erinaceus)
C Mild cognitive impairment
Read guideLutein and Zeaxanthin
Carotenoids
A Slowing intermediate AMD (AREDS2 formula)
Read guideMaca
Root vegetable (Lepidium meyenii)
C Sexual desire
Read guideMagnesium
Essential macromineral
A Correcting low magnesium
Read guideMelatonin
Hormone
B Jet lag
Read guideMilk Thistle
Herb (silymarin)
C Liver disease (hepatitis, fatty liver)
Read guideNAC (N-Acetylcysteine)
Amino acid derivative
C Fewer COPD/chronic bronchitis exacerbations
Read guideNMN
NAD+ precursor (nicotinamide mononucleotide)
B Raising blood NAD
Read guideOmega-3 (EPA & DHA)
Essential polyunsaturated fats
A Lowering high triglycerides
Read guidePeppermint Oil
Essential oil (enteric-coated capsules)
B IBS symptoms and abdominal pain
Read guidePotassium
Essential mineral (electrolyte)
B Lowering blood pressure
Read guideProbiotics
Live microorganisms (bacteria and yeasts)
B Preventing antibiotic-associated diarrhea
Read guidePsyllium Fiber
Soluble fiber
A Constipation
Read guideRed Yeast Rice
Fermented rice
B Lowering LDL cholesterol
Read guideRhodiola
Adaptogenic herb (Rhodiola rosea)
C Mental fatigue
Read guideSaw Palmetto
Berry extract
D Urinary symptoms of enlarged prostate
Read guideSelenium
Trace mineral
C Lowering thyroid antibodies in Hashimoto's
Read guideSoy Isoflavones
Plant estrogens (phytoestrogens)
C Menopausal hot flashes
Read guideSt. John's Wort
Herb (Hypericum perforatum)
B Mild to moderate depression
Read guideTurmeric (Curcumin)
Spice and herbal extract
C Knee osteoarthritis pain
Read guideValerian
Herbal root
C Sleep quality
Read guideVitamin B12
Water-soluble vitamin (cobalamin)
A Treating B12 deficiency
Read guideVitamin B6
Water-soluble vitamin
B Nausea in pregnancy
Read guideVitamin C
Water-soluble vitamin
B Shorter colds (regular use)
Read guideVitamin D3
Fat-soluble vitamin (cholecalciferol)
A Preventing and treating deficiency
Read guideVitamin K2
Fat-soluble vitamin (menaquinone)
C Bone density
Read guideZinc
Essential trace mineral
A Correcting zinc deficiency
Read guide