Supplement Optimization – Runar Health

Supplement Reference Guide | Runar Health

Supplement Reference Guide – Runar Health

Supplement Reference Guide | Runar Health

Purpose / Benefits

Safety / Notes

Purpose / Benefits

Safety / Notes

Supplement Reference Guide

5 Status Levels · 10 Goal Categories · 135 Nutrients · Search, filter, and review by purpose

5 Status Levels 10 Goal Categories Search & Review

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1. Filter by Goal / Category

2. Search Supplements or Benefits

Showing 135 supplements

Reference only. Supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before starting new regimens.

DV / RDA values are shown directly in the table cells below.

Supplement / Compound	Goal / Category	Core Benefit	Daily Value (DV)	Status	Review
Vitamin A [1] Vitamin	Immune Support	Vision & Immunity	Daily Value / RDA900 mcg RAE	Essential / Proven	Select
Vitamin B1 (Thiamine) [2] Vitamin	Energy & Endurance	Energy Metabolism	Daily Value / RDA1.2 mg	Essential / Proven	Select
Vitamin B2 (Riboflavin) [3] Vitamin	Energy & Endurance	Cellular Function	Daily Value / RDA1.3 mg	Essential / Proven	Select
Vitamin B3 (Niacin) [4] Vitamin	Cardiovascular	Cholesterol Management	Daily Value / RDA16 mg NE	Essential / Proven	Select
Vitamin B5 [5] Vitamin	Energy & Endurance	Hormone & Energy Synthesis	Daily Value / RDA5 mg	Essential / Proven	Select
Vitamin B6 (Pyridoxine) [6] Vitamin	Brain & Cognitive	Neurotransmitter Synthesis	Daily Value / RDA1.7 mg	Essential / Proven	Select
Biotin (B7) [7] Vitamin	Energy & Endurance	Hair/Skin/Metabolism	Daily Value / RDA30 mcg	Essential / Proven	Select
Folate (B9) [8] Vitamin	Brain & Cognitive	DNA Synthesis	Daily Value / RDA400 mcg DFE	Essential / Proven	Select
Vitamin B12 [9] Vitamin	Energy & Endurance	Nerve Health & RBCs	Daily Value / RDA2.4 mcg	Essential / Proven	Select
Vitamin C [10] Vitamin	Immune Support	Antioxidant & Collagen	Daily Value / RDA90 mg	Essential / Proven	Select
Vitamin D3 [11] Vitamin	Immune Support	Immune & Bone Regulation	Daily Value / RDA20 mcg	Essential / Proven	Select
Vitamin K2 (MK-7) [12] Vitamin	Joint & Bone	Calcium Directed Routing	Daily Value / RDA120 mcg	Essential / Proven	Select
Calcium [13] Mineral	Joint & Bone	Bone Structure	Daily Value / RDA1,300 mg	Essential / Proven	Select
Magnesium [14] Mineral	Sleep & Recovery	Nervous System Relaxation	Daily Value / RDA420 mg	Essential / Proven	Select
Zinc [15] Mineral	Immune Support	Viral Defense & Hormones	Daily Value / RDA11 mg	Essential / Proven	Select
Iron [16] Mineral	Energy & Endurance	Oxygen Transport	Daily Value / RDA18 mg	Essential / Proven	Select
Copper [17] Mineral	Cardiovascular	RBCs & Connective Tissue	Daily Value / RDA0.9 mg	Essential / Proven	Select
Selenium [18] Mineral	Immune Support	Thyroid & Antioxidant	Daily Value / RDA55 mcg	Essential / Proven	Select
Chromium [19] Mineral	Weight Management	Glucose Metabolism	Daily Value / RDA35 mcg	Essential / Proven	Select
Iodine [20] Mineral	Energy & Endurance	Thyroid Function	Daily Value / RDA150 mcg	Essential / Proven	Select
Manganese [21] Mineral	Joint & Bone	Bone & Antioxidant	Daily Value / RDA2.3 mg	Essential / Proven	Select
Boron [22] Mineral	Joint & Bone	Hormone & Bone Support	Daily Value / RDANO RDA – ~3 mg	Popular / Common	Select
Molybdenum [23] Mineral	Gut & Digestion	Enzyme Cofactor	Daily Value / RDA45 mcg	Essential / Proven	Select
Potassium [24] Mineral	Cardiovascular	Fluid Balance & BP	Daily Value / RDA4,700 mg	Essential / Proven	Select
CoQ10 [25] Antioxidant	Cardiovascular	Mitochondrial Energy	Daily Value / RDANO RDA – ~100-200 mg	Popular / Common	Select
Omega-3 (Fish Oil) [26] Fatty Acid	Cardiovascular	Inflammation Reduction	Daily Value / RDANO RDA – ~1000-2000 mg	Essential / Proven	Select
Omega-3 (ALA) [27] Fatty Acid	Cardiovascular	Plant-based Omega	Daily Value / RDAAI: 1.1 g (women) / 1.6 g (men)	Essential / Proven	Select
Krill Oil [28] Fatty Acid	Cardiovascular	Phospholipid Omegas	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Cod Liver Oil [29] Fatty Acid	Immune Support	Omegas + Vit A/D	Daily Value / RDANO RDA – ~1000-2000 mg	Popular / Common	Select
GLA [30] Fatty Acid	Joint & Bone	Anti-inflammatory	Daily Value / RDANO RDA – ~240-320 mg	Popular / Common	Select
CLA [31] Fatty Acid	Weight Management	Fat Metabolism	Daily Value / RDANO RDA – ~1000-3000 mg	Conditional	Select
Phosphatidylcholine [32] Lipid	Brain & Cognitive	Cell Membrane Integrity	Daily Value / RDANO RDA – ~420-1200 mg	Popular / Common	Select
Citicoline (CDP-Choline) [33] Nootropic	Brain & Cognitive	Memory & Focus	Daily Value / RDANO RDA – ~250-500 mg	Popular / Common	Select
Betaine (TMG) [34] Amino Acid	Cardiovascular	Methylation Support	Daily Value / RDANO RDA – ~500-2000 mg	Popular / Common	Select
L-Carnitine (ALCAR) [35] Amino Acid	Brain & Cognitive	Mitochondrial Function	Daily Value / RDANO RDA – ~500-2000 mg	Popular / Common	Select
L-Glutamine [36] Amino Acid	Gut & Digestion	Intestinal Lining Support	Daily Value / RDANO RDA – ~5000-10000 mg	Popular / Common	Select
BCAAs [37] Amino Acid	Muscle & Strength	Intra-workout Energy	Daily Value / RDANO RDA – ~5000-10000 mg	Conditional	Select
Beta-Alanine [38] Amino Acid	Energy & Endurance	Acid Buffering	Daily Value / RDANO RDA – ~3200-6400 mg	Essential / Proven	Select
L-Arginine [39] Amino Acid	Cardiovascular	Nitric Oxide Precursor	Daily Value / RDANO RDA – ~3000-6000 mg	Popular / Common	Select
L-Citrulline [40] Amino Acid	Energy & Endurance	Pump & Blood Flow	Daily Value / RDANO RDA – ~3000-8000 mg	Popular / Common	Select
L-Tyrosine [41] Amino Acid	Brain & Cognitive	Dopamine Precursor	Daily Value / RDANO RDA – ~500-2000 mg	Popular / Common	Select
L-Theanine [42] Amino Acid	Brain & Cognitive	Relaxed Alertness	Daily Value / RDANO RDA – ~100-400 mg	Popular / Common	Select
Glycine [43] Amino Acid	Sleep & Recovery	Sleep Quality & Connective Tissue	Daily Value / RDANO RDA – ~3000 mg	Popular / Common	Select
5-HTP [44] Amino Acid	Sleep & Recovery	Serotonin Precursor	Daily Value / RDANO RDA – ~50-200 mg	Conditional	Select
Tryptophan [45] Amino Acid	Sleep & Recovery	Serotonin/Melatonin Precursor	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Phenylalanine [46] Amino Acid	Brain & Cognitive	Neuromodulator Precursor	Daily Value / RDANO RDA – ~500-1500 mg	Popular / Common	Select
NAC [47] Antioxidant	Immune Support	Glutathione Precursor	Daily Value / RDANO RDA – ~600-1200 mg	Popular / Common	Select
Glutathione [48] Antioxidant	Immune Support	Master Cellular Antioxidant	Daily Value / RDANO RDA – ~250-500 mg	Conditional	Select
Alpha-Lipoic Acid [49] Antioxidant	Weight Management	Insulin Sensitivity	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Resveratrol [50] Polyphenol	Longevity	Sirtuin Activation	Daily Value / RDANO RDA – ~100-500 mg	Experimental	Select
Curcumin (Turmeric) [51] Polyphenol	Joint & Bone	Anti-inflammatory	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
EGCG (Green Tea) [52] Polyphenol	Weight Management	Fat Oxidation	Daily Value / RDANO RDA – ~200-400 mg	Conditional	Select
Quercetin [53] Flavonoid	Immune Support	Zinc Ionophore & Allergy	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Fisetin [54] Flavonoid	Longevity	Senolytic Target	Daily Value / RDANO RDA – ~100-500 mg	Experimental	Select
Hesperidin [55] Flavonoid	Cardiovascular	Vascular Health	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Milk Thistle [56] Herb	Gut & Digestion	Liver Support	Daily Value / RDANO RDA – ~200-400 mg	Popular / Common	Select
N-Acetyl Glucosamine [57] Aminosugar	Joint & Bone	Joint & Gut Lining	Daily Value / RDANO RDA – ~500-1500 mg	Popular / Common	Select
Glucosamine/Chondroitin [58] Aminosugar	Joint & Bone	Cartilage Support	Daily Value / RDANO RDA – ~1500-3000 mg	Popular / Common	Select
MSM [59] Organosulfur	Joint & Bone	Inflammation & Tissue	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Collagen Peptides [60] Protein	Joint & Bone	Skin & Joint Matrix	Daily Value / RDANO RDA – ~5000-10000 mg	Popular / Common	Select
Hyaluronic Acid [61] Glycosaminoglycan	Joint & Bone	Tissue Hydration	Daily Value / RDANO RDA – ~120-240 mg	Popular / Common	Select
Keratin [62] Protein	Joint & Bone	Hair & Nail Structure	Daily Value / RDANO RDA – ~500 mg	Conditional	Select
Saw Palmetto [63] Herb	Immune Support	Prostate Health	Daily Value / RDANO RDA – ~320 mg	Conditional	Select
Beta-Sitosterol [64] Plant Sterol	Cardiovascular	Cholesterol Lowering	Daily Value / RDANO RDA – ~60-130 mg	Essential / Proven	Select
Black Cohosh [65] Herb	Immune Support	Menopause Relief	Daily Value / RDANO RDA – ~40-80 mg	Conditional	Select
Red Clover [66] Herb	Immune Support	Phytoestrogens	Daily Value / RDANO RDA – ~40-80 mg	Conditional	Select
Dong Quai [67] Herb	Immune Support	Female Hormonal Balance	Daily Value / RDANO RDA – ~500-1000 mg	Conditional	Select
Chasteberry (Vitex) [68] Herb	Immune Support	PMS & Prolactin	Daily Value / RDANO RDA – ~20-40 mg	Conditional	Select
Fenugreek [69] Herb	Weight Management	Libido & Blood Sugar	Daily Value / RDANO RDA – ~500-600 mg	Conditional	Select
Tribulus [70] Herb	Muscle & Strength	Libido Enhancer	Daily Value / RDANO RDA – ~500-1500 mg	Conditional	Select
Maca Root [71] Herb	Energy & Endurance	Libido & Energy	Daily Value / RDANO RDA – ~1500-3000 mg	Popular / Common	Select
Tongkat Ali [72] Herb	Muscle & Strength	Free Testosterone Support	Daily Value / RDANO RDA – ~200-400 mg	Popular / Common	Select
Ginkgo Biloba [73] Herb	Brain & Cognitive	Cerebral Blood Flow	Daily Value / RDANO RDA – ~120-240 mg	Popular / Common	Select
Panax Ginseng [74] Adaptogen	Energy & Endurance	Vitality & Stress	Daily Value / RDANO RDA – ~200-400 mg	Popular / Common	Select
Rhodiola [75] Adaptogen	Energy & Endurance	Fatigue Resistance	Daily Value / RDANO RDA – ~200-400 mg	Popular / Common	Select
Ashwagandha [76] Adaptogen	Brain & Cognitive	Cortisol Reduction	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Holy Basil [77] Adaptogen	Brain & Cognitive	Stress Relief	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Bacopa [78] Nootropic	Brain & Cognitive	Memory Consolidation	Daily Value / RDANO RDA – ~300 mg	Popular / Common	Select
Lion’s Mane [79] Fungi	Brain & Cognitive	NGF Stimulation	Daily Value / RDANO RDA – ~500-3000 mg	Popular / Common	Select
Cordyceps [80] Fungi	Energy & Endurance	ATP & Oxygen Utilization	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Reishi [81] Fungi	Sleep & Recovery	Immune & Relaxation	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Shiitake / Maitake [82] Fungi	Immune Support	Beta-Glucans	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Siberian Ginseng [83] Adaptogen	Energy & Endurance	Stamina	Daily Value / RDANO RDA – ~300-400 mg	Conditional	Select
Schisandra [84] Adaptogen	Gut & Digestion	Liver & Stress	Daily Value / RDANO RDA – ~500-1000 mg	Conditional	Select
Licorice (DGL) [85] Herb	Gut & Digestion	Mucosal Lining Repair	Daily Value / RDANO RDA – ~380-760 mg	Popular / Common	Select
Ginger [86] Herb	Gut & Digestion	Nausea & Digestion	Daily Value / RDANO RDA – ~1000-2000 mg	Essential / Proven	Select
Garcinia Cambogia [87] Herb	Weight Management	Appetite Suppressant	Daily Value / RDANO RDA – ~1000-3000 mg	Conditional	Select
Green Coffee Bean [88] Extract	Weight Management	Chlorogenic Acid	Daily Value / RDANO RDA – ~200-400 mg	Conditional	Select
Yerba Mate [89] Herb	Energy & Endurance	Stimulant & Antioxidants	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Kava Kava [90] Herb	Brain & Cognitive	Anxiolytic	Daily Value / RDANO RDA – ~100-300 mg	Conditional	Select
Passionflower [91] Herb	Sleep & Recovery	Sleep & Anxiety	Daily Value / RDANO RDA – ~250-500 mg	Popular / Common	Select
Valerian Root [92] Herb	Sleep & Recovery	Sedative	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Hops [93] Herb	Sleep & Recovery	Sedative & Phytoestrogen	Daily Value / RDANO RDA – ~300-500 mg	Conditional	Select
St. John’s Wort [94] Herb	Brain & Cognitive	Antidepressant	Daily Value / RDANO RDA – ~300 mg	Essential / Proven	Select
SAMe [95] Compound	Joint & Bone	Mood & Joint Repair	Daily Value / RDANO RDA – ~400-1600 mg	Popular / Common	Select
Methylfolate [96] Vitamin	Brain & Cognitive	Bioactive B9	Daily Value / RDA400 mcg DFE	Essential / Proven	Select
NR / NMN [97] NAD Precursor	Longevity	NAD+ Booster	Daily Value / RDANO RDA – ~250-500 mg	Emerging / Niche	Select
PQQ [98] Compound	Energy & Endurance	Mitochondrial Biogenesis	Daily Value / RDANO RDA – ~10-20 mg	Emerging / Niche	Select
Spermidine [99] Polyamine	Longevity	Autophagy Inducer	Daily Value / RDANO RDA – ~1-6 mg	Emerging / Niche	Select
Pomegranate Ext [100] Extract	Longevity	Urolithin A Precursor	Daily Value / RDANO RDA – ~500-1000 mg	Popular / Common	Select
Astaxanthin [101] Antioxidant	Cardiovascular	Potent Marine Carotenoid	Daily Value / RDANO RDA – ~4-12 mg	Popular / Common	Select
Lutein / Zeaxanthin [102] Carotenoids	Brain & Cognitive	Macular Health	Daily Value / RDANO RDA – ~10-20 mg	Essential / Proven	Select
Lycopene [103] Carotenoid	Cardiovascular	Prostate & Heart	Daily Value / RDANO RDA – ~10-30 mg	Popular / Common	Select
Sulforaphane [104] Compound	Immune Support	Nrf2 Activation	Daily Value / RDANO RDA – ~10-50 mg	Popular / Common	Select
Berberine [105] Alkaloid	Weight Management	AMPK Activation / Glucose	Daily Value / RDANO RDA – ~500-1500 mg	Popular / Common	Select
Glucomannan [106] Fiber	Weight Management	Satiety	Daily Value / RDADietary Fiber DV: 28 g	Conditional	Select
Psyllium Husk [107] Fiber	Gut & Digestion	Bowel Regularity	Daily Value / RDADietary Fiber DV: 28 g	Essential / Proven	Select
Probiotics [108] Microbiome	Gut & Digestion	Flora Replenishment	Daily Value / RDANO RDA – ~1-20B CFU	Popular / Common	Select
S. boulardii [109] Yeast	Gut & Digestion	Anti-Diarrheal	Daily Value / RDANO RDA – ~5-10B CFU	Essential / Proven	Select
Butyrate [110] Short-Chain Fatty Acid	Gut & Digestion	Colon Cell Fuel	Daily Value / RDANO RDA – ~300-1500 mg	Emerging / Niche	Select
Colostrum [111] Dairy	Immune Support	Antibodies & Growth Factors	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Lactoferrin [112] Protein	Immune Support	Iron Regulation & Viral Defense	Daily Value / RDANO RDA – ~100-300 mg	Emerging / Niche	Select
HMB [113] Metabolite	Muscle & Strength	Anti-Catabolic	Daily Value / RDANO RDA – ~3000 mg	Conditional	Select
D-Ribose [114] Sugar	Energy & Endurance	ATP Recovery	Daily Value / RDANO RDA – ~3000-5000 mg	Conditional	Select
Betaine HCl [115] Acid	Gut & Digestion	Stomach Acid Support	Daily Value / RDANO RDA – ~325-650 mg	Conditional	Select
Bromelain [116] Enzyme	Joint & Bone	Protein Digestion & Injury Recovery	Daily Value / RDANO RDA – ~200-500 mg	Popular / Common	Select
Nattokinase [117] Enzyme	Cardiovascular	Fibrinolytic & Blood Flow Support	Daily Value / RDANO RDA – ~2,000 FU	Emerging / Niche	Select
Serrapeptase [118] Enzyme	Joint & Bone	Proteolytic Anti-inflammatory	Daily Value / RDANO RDA – ~40,000-120,000 SPU	Emerging / Niche	Select
Urolithin A [119] Metabolite	Longevity	Mitophagy & Cellular Renewal	Daily Value / RDANO RDA – ~250-500 mg	Emerging / Niche	Select
Apigenin [120] Flavonoid	Sleep & Recovery	Relaxation & NAD+ Preservation	Daily Value / RDANO RDA – ~25-50 mg	Emerging / Niche	Select
Theacrine [121] Alkaloid	Energy & Endurance	Caffeine Alternative	Daily Value / RDANO RDA – ~50-200 mg	Popular / Common	Select
L-Carnosine [122] Dipeptide	Longevity	Anti-Glycation & Telomere Support	Daily Value / RDANO RDA – ~500-1000 mg	Emerging / Niche	Select
Vinpocetine [123] Alkaloid	Brain & Cognitive	Cerebral Vasodilation & Focus	Daily Value / RDANO RDA – ~5-20 mg	Conditional	Select
Huperzine A [124] Alkaloid	Brain & Cognitive	Acetylcholinesterase Inhibitor	Daily Value / RDANO RDA – ~0.05-0.2 mg	Conditional	Select
TUDCA [125] Bile Acid	Gut & Digestion	Liver & Bile Duct Detoxification	Daily Value / RDANO RDA – ~250-1500 mg	Emerging / Niche	Select
Nettle (Root Extract) [126] Herb	Immune Support	Prostate Health & Hormone Freeing	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Echinacea [127] Herb	Immune Support	Cold Duration Reduction	Daily Value / RDANO RDA – ~300-1000 mg	Conditional	Select
Astragalus [128] Adaptogen	Immune Support	Immunity & Telomere Protection	Daily Value / RDANO RDA – ~500-1500 mg	Popular / Common	Select
Garlic (Aged Extract) [129] Herb	Cardiovascular	Blood Pressure & Antimicrobial	Daily Value / RDANO RDA – ~600-1200 mg	Essential / Proven	Select
Matcha [130] Tea	Brain & Cognitive	Focus, Antioxidants & Calm Energy	Daily Value / RDANO RDA – ~1000-2000 mg	Essential / Proven	Select
Sea Moss [131] Algae	Immune Support	Trace Minerals & Thyroid Support	Daily Value / RDANO RDA – ~1000-4000 mg	Conditional	Select
Moringa [132] Herb	Energy & Endurance	Extreme Nutrient Density & Inflammation	Daily Value / RDANO RDA – ~1000-3000 mg	Popular / Common	Select
Mullein [133] Herb	Immune Support	Respiratory & Lung Health	Daily Value / RDANO RDA – ~500-1000 mg	Conditional	Select
Artichoke Ext [134] Extract	Gut & Digestion	Bile Flow & Cholesterol Regulation	Daily Value / RDANO RDA – ~300-600 mg	Popular / Common	Select
Dandelion Root [135] Herb	Gut & Digestion	Liver Detox & Diuretic	Daily Value / RDANO RDA – ~500-2000 mg	Popular / Common	Select

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