Supplements A-Z

Evidence-based guide to 103 popular supplements. Click any supplement for detailed information on benefits, dosage, mechanism, and research.

Adaptogens (5)

Ashwagandha

Reduces cortisol and stress response

300-600 mg standardised extract daily

Maca Root

Energy and stamina enhancement

1,500-3,000 mg daily

Panax Ginseng

Mental and physical energy

200-400 mg standardised extract (4-7% ginsenosides) daily

Rhodiola Rosea

Combats mental and physical fatigue

200-600 mg standardised extract (3% rosavins, 1% salidroside)

Shilajit

Fulvic acid mineral delivery

300-500 mg purified extract daily

Amino Acids (11)

5-HTP

Direct serotonin precursor

50-300 mg daily

Acetyl L-Carnitine

Mitochondrial fat burning support

500-2,000 mg daily

GABA

Primary inhibitory neurotransmitter

250-750 mg daily

Glutathione

Master intracellular antioxidant

500-1,000 mg liposomal or reduced glutathione daily

Glycine

Deep sleep enhancement

3-5 g daily for sleep (up to 10g for collagen support)

L-Theanine

Promotes calm focus without drowsiness

100-400 mg daily

NAC

Master antioxidant precursor (glutathione)

600-1,800 mg daily in divided doses

Phenylalanine

Dopamine and norepinephrine precursor (via tyrosine)

500-1,500 mg daily (DL-form for pain)

Taurine

Cell hydration and osmotic balance

1-3 g daily

Tryptophan

Serotonin precursor

500-2,000 mg daily

Tyrosine

Dopamine and norepinephrine precursor

500-2,000 mg daily

Anti-Inflammatory (2)

Black Seed Oil

Anti-inflammatory (thymoquinone)

1-3 teaspoons oil daily or 500-1,000 mg standardised TQ extract

Boswellia

5-LOX enzyme inhibition

300-500 mg standardised extract (30-40% AKBA) daily

Antioxidants (2)

Alpha Lipoic Acid

Universal antioxidant (water and fat soluble)

300-600 mg R-ALA daily (or 600-1,200 mg racemic)

Green Tea Extract

Metabolic rate enhancement

250-500 mg EGCG daily (or 500-1,000 mg green tea extract)

Cardiovascular (1)

Garlic Extract

Blood pressure reduction

600-1,200 mg aged garlic extract daily (or 2-5 mg allicin)

Essential Fatty Acids (1)

Omega-3 Fish Oil

Powerful anti-inflammatory effects

2,000-4,000 mg combined EPA/DHA daily

Fats (2)

Conjugated Linoleic Acid

Body composition improvement

3,000-6,000 mg daily

MCT Oil

Rapid ketone production for brain fuel

1-3 tablespoons daily (start with 1 teaspoon)

Gut Health (4)

Digestive Enzymes

Breaks down macronutrients efficiently

1-2 capsules with main meals

Prebiotics

Feeds beneficial gut bacteria

5-15 g daily (start low, increase gradually)

Probiotics

Gut microbiome diversity and balance

10-50 billion CFU daily (strain-specific dosing varies)

Psyllium Husk

Soluble fibre for regularity

5-10 g daily with plenty of water

Hormone Support (4)

Fadogia Agrestis

Testosterone support

400-600 mg daily

Saw Palmetto

Prostate health and BPH symptom relief

320 mg standardised extract (85-95% fatty acids) daily

Tongkat Ali

Testosterone support in aging men

200-400 mg standardised extract (2% eurycomanone) daily

Tribulus

Traditional testosterone support

500-1,500 mg standardised extract (>45% saponins) daily

Hormones (2)

DHEA

Precursor to testosterone and oestrogen

25-50 mg daily (test levels first)

Pregnenolone

Master hormone precursor

10-50 mg daily (test levels first)

Immune Support (6)

Astragalus

Telomerase activation (TA-65 derived from)

500-2,000 mg daily

Colostrum

Concentrated immunoglobulins (IgG)

5-20 g daily

Echinacea

Immune cell activation

300-500 mg standardised extract at first sign of illness

Elderberry

Potent antiviral activity

500-1,000 mg standardised extract daily during cold/flu season

Olive Leaf

Broad-spectrum antimicrobial

500-1,000 mg standardised extract (15-20% oleuropein) daily

Oregano Oil

Potent antimicrobial (carvacrol and thymol)

150-300 mg emulsified oil (50-80% carvacrol) daily for short courses

Joint Health (2)

Glucosamine

Cartilage repair and maintenance

1,500 mg daily (usually 500 mg 3x)

MSM

Joint pain and inflammation reduction

1,000-3,000 mg daily

Liver Support (2)

Dandelion Root

Gentle liver and gallbladder support

1,000-3,000 mg dried root or 2-4 ml tincture daily

Milk Thistle

Liver cell protection and regeneration

200-400 mg silymarin (standardised 80%) daily

Longevity (3)

NMN

Boosts NAD+ levels directly

250-1,000 mg daily

NR (Nicotinamide Riboside)

Elevates NAD+ levels

300-1,000 mg daily

Resveratrol

SIRT1 activator for longevity pathways

150-500 mg trans-resveratrol daily

Metabolic (1)

Berberine

Blood sugar regulation (comparable to metformin)

500 mg 2-3 times daily with meals (1,000-1,500 mg total)

Minerals (12)

Boron

Testosterone and oestrogen metabolism

3-10 mg daily

Chromium

Insulin sensitivity enhancement

200-1,000 mcg chromium picolinate daily

Copper

Iron metabolism and red blood cell formation

1-2 mg daily (be careful of excess)

Electrolytes

Hydration optimisation

Varies: 1,000-2,000 mg sodium, 200-400 mg potassium per serving during exercise

Iodine

Thyroid hormone production (T3 and T4)

150-300 mcg daily (higher may be therapeutic short-term)

Iron

Oxygen transport via haemoglobin

18-45 mg daily (only if deficient, test first)

Magnesium Glycinate

Superior sleep quality

200-400 mg elemental magnesium daily

Magnesium L-Threonate

Crosses blood-brain barrier effectively

1,000-2,000 mg (providing ~144 mg elemental Mg) daily

Manganese

Bone formation support

2-5 mg daily

Molybdenum

Sulphite detoxification

75-300 mcg daily

Selenium

Thyroid hormone conversion (T4 to T3)

55-200 mcg daily (do not exceed 400 mcg)

Zinc

Immune system defence

15-30 mg daily (do not exceed 40 mg long-term)

Mitochondrial Support (2)

CoQ10

Mitochondrial energy production

100-300 mg ubiquinol daily (or 200-600 mg ubiquinone)

PQQ

Stimulates mitochondrial biogenesis

10-20 mg daily

Mushrooms (4)

Cordyceps

Enhances oxygen utilisation and VO2 max

1,000-3,000 mg daily

Lions Mane

Nerve growth factor stimulation

500-3,000 mg daily (fruiting body extract preferred)

Reishi

Immune system modulation

1,000-3,000 mg daily (or 500-1,000 mg extract)

Turkey Tail

Potent immune system support via beta-glucans

2,000-3,000 mg daily

Nootropics (4)

Alpha GPC

Most bioavailable choline source for brain

300-600 mg daily (up to 1,200 mg)

Bacopa Monnieri

Memory formation and recall

300-600 mg standardised extract (50% bacosides) daily

CDP Choline

Brain phospholipid repair

250-500 mg daily

Ginkgo Biloba

Cerebral blood flow enhancement

120-240 mg standardised extract (24% flavone glycosides, 6% terpene lactones)

Polyphenols (2)

Curcumin

Potent NF-kB anti-inflammatory

500-2,000 mg with piperine or as phytosome/nano form

Quercetin

Senolytic activity (clears senescent cells)

500-1,000 mg daily

Protein (2)

Casein

Slow-release amino acid delivery

20-40 g per serving

Whey Protein

Rapid muscle protein synthesis

20-40 g per serving, 1-3 servings daily

Sleep (1)

Melatonin

Regulates circadian rhythm

0.3-5 mg 30-60 minutes before bed (start lowest effective dose)

Sports Performance (4)

BCAA

Reduces exercise-induced muscle breakdown

5-10 g during or around training

Beta Alanine

Buffers muscle acid (increases carnosine)

3.2-6.4 g daily (split doses to reduce tingling)

Citrulline

Increases nitric oxide production

6-8 g L-citrulline or 8-10 g citrulline malate daily

Creatine

Increases strength and power output

3-5 g creatine monohydrate daily (no loading needed)

Stimulants (3)

Caffeine

Mental alertness and focus

100-400 mg daily (do not exceed 400 mg)

Guarana

Slow-release natural caffeine

200-800 mg extract daily (50-200 mg caffeine equivalent)

Yerba Mate

Balanced stimulation (caffeine + theobromine)

1-3 cups brewed daily or 500-1,000 mg extract

Structural (2)

Collagen

Skin elasticity and hydration

10-20 g hydrolysed collagen peptides daily

Hyaluronic Acid

Joint lubrication and cushioning

120-240 mg daily

Superfoods (4)

Bee Pollen

Nutrient-dense whole food

1-2 teaspoons daily (start with a few granules to test for allergy)

Chlorella

Heavy metal and toxin binding

3-10 g daily

Royal Jelly

Hormone and fertility support

500-3,000 mg daily (or 100-500 mg freeze-dried)

Spirulina

Complete protein source (60-70%)

3-10 g daily

Vitamins (15)

Biotin

Hair, skin, and nail health

2,500-10,000 mcg daily for cosmetic benefits

Choline

Acetylcholine precursor (memory neurotransmitter)

500-2,000 mg daily

Folate

DNA synthesis and methylation

400-1,000 mcg methylfolate daily

Inositol

Insulin sensitisation (PCOS treatment)

2,000-4,000 mg for PCOS/anxiety (up to 18g for OCD)

Niacin

Cholesterol management (raises HDL)

500-2,000 mg niacin for cholesterol (50-500 mg nicotinamide for general)

Pantothenic Acid

Coenzyme A synthesis (energy metabolism)

100-500 mg daily (up to 2g for acne)

Riboflavin

Migraine prevention

25-400 mg daily (400mg for migraine prevention)

Thiamine

Carbohydrate metabolism (pyruvate dehydrogenase)

50-300 mg daily (benfotiamine for neuropathy)

Vitamin A

Vision health (retinal function)

2,500-5,000 IU daily (do not exceed 10,000 IU)

Vitamin B12

Red blood cell formation

500-2,000 mcg daily (higher for deficiency)

Vitamin B6

Neurotransmitter synthesis (serotonin, dopamine, GABA)

25-100 mg P5P daily (do not exceed 200 mg long-term)

Vitamin C

Powerful antioxidant protection

500-2,000 mg daily in divided doses

Vitamin D

Bone health and calcium absorption

1,000-5,000 IU daily (up to 10,000 IU under supervision)

Vitamin E

Fat-soluble antioxidant protection

200-400 IU mixed tocopherols daily

Vitamin K2

Directs calcium to bones and teeth

100-200 mcg MK-7 daily