Supplement Reference Guide

10 Goal Categories · 135 Nutrients · Hover any item for details

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Showing 135 supplements

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

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

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