[ { "name": "Oral rehydration salts (WHO formula)", "tier": "t1", "trending": false, "tag": "Diarrhoea · Dehydration · Clinical", "scores": { "composite": 100, "efficacy": 5, "safety": 5, "research": 5, "onset": 5, "cost": 5, "drug_interaction_inverse": 5 }, "description": "The WHO oral rehydration salt formula is one of the most important medical interventions of the 20th century, estimated to have saved over 50 million lives from dehydration due to diarrhoeal disease. The reduced osmolarity formula speeds intestinal water absorption. Extremely safe, inexpensive, and effective. Evidence base is among the strongest of any intervention in medicine.", "dose": "WHO formula: 2.6 g NaCl, 2.9 g trisodium citrate, 1.5 g KCl, 13.5 g anhydrous glucose per litre of clean water", "tips": "Sip frequently in small amounts rather than gulping. Prepare fresh each day. Discard after 24 hours. Seek medical care if unable to keep fluids down or if bloody diarrhoea is present.", "cycle": "" }, { "name": "Electrolyte replacement (clinical)", "tier": "t1", "trending": false, "tag": "Hydration · Exercise · Heat illness", "scores": { "composite": 98, "efficacy": 5, "safety": 5, "research": 5, "onset": 5, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Oral rehydration solutions with sodium, potassium, and glucose are the WHO gold standard for dehydration. Proven to prevent thousands of deaths annually from diarrhoeal disease. In sports, replacing sodium at 300–600 mg per hour during prolonged exercise prevents hyponatraemia. A 2024 systematic review confirmed electrolyte drinks outperform plain water for exercise lasting over 60 minutes.", "dose": "300–600 mg sodium per hour during prolonged exercise; WHO ORS formula for clinical dehydration", "tips": "Sip throughout exercise rather than drinking large volumes at once. Match sodium intake to sweat rate. Avoid hyponatraemia by not over-drinking plain water during endurance events.", "cycle": "" }, { "name": "Creatine monohydrate", "tier": "t1", "trending": true, "tag": "Performance · Cognition", "scores": { "composite": 96, "efficacy": 5, "safety": 5, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "One of the most researched supplements in existence. Over 500 studies confirm it increases strength, power output, and lean muscle mass by saturating phosphocreatine stores in muscle. The 2024 Xu systematic review (16 RCTs, 492 participants, PMID 39070254) confirms creatine supplementation improves memory (SMD 0.31), attention time (SMD -0.31), and information-processing speed (SMD -0.51), with stronger effects in adults aged 18–60, women, and those with disease states. Safe for long-term use across all age groups with no serious side effects reported in decades of research.", "dose": "3–5 g/day continuously; optional loading phase: 20 g/day for 5–7 days then 3–5 g/day. Monohydrate is as effective as more expensive forms.", "tips": "Take with water at any time of day. No food timing needed. Stay well hydrated throughout the day.", "cycle": "Safe for continuous daily use indefinitely. No cycling needed. One of the most extensively studied supplements for long-term safety across all age groups." }, { "name": "Psyllium husk (soluble fibre)", "tier": "t1", "trending": false, "tag": "Cholesterol · Gut regularity · Glucose", "scores": { "composite": 94, "efficacy": 5, "safety": 5, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "One of the best-evidenced fibre supplements. FDA authorises the health claim that 7 g/day soluble fibre from psyllium reduces coronary heart disease risk. A Cochrane review of 28 trials confirmed it lowers LDL-C, total cholesterol, and triglycerides. The 2024 Zhu meta-analysis (29 RCTs, 2,769 participants, PMID 38688104) confirms a 0.35 mmol/L LDL reduction — equivalent to ~7% reduction in CVD risk. Soluble fibre is also a guideline first-line for IBS-C and post-prandial glucose control.", "dose": "5–10 g/day in divided doses with at least 250 mL water per dose; start at 2.5 g and increase gradually", "tips": "Always take with a full glass of water. Space 2 hours from medications — psyllium can reduce drug absorption. Build up slowly over 1–2 weeks to avoid bloating.", "cycle": "" }, { "name": "Oat beta-glucan (cholesterol)", "tier": "t2", "trending": false, "tag": "LDL cholesterol · FDA health claim · Soluble fibre · Heart health · Evidence", "scores": { "composite": 94, "efficacy": 5, "safety": 5, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The viscous soluble fibre from oats and oat bran that forms a gel in the gut, trapping bile acids and slowing cholesterol and glucose absorption. The FDA approved the specific health claim in 1997: \"3 g/day beta-glucan from oats reduces risk of coronary heart disease.\" A 2014 Cochrane meta-analysis of 58 RCTs (N=3,974) confirmed it reduces LDL by an average of 5–10% at 3 g/day with excellent safety. Effect is dose-dependent and highly consistent. Unlike most supplements, oat beta-glucan has one of the strongest, most replicated evidence bases in nutritional science — equivalent to a pharmaceutical agent for LDL reduction.", "dose": "3 g/day soluble oat beta-glucan (≈1.5 cups cooked oatmeal, or ¾ cup dry oat bran, or 3 g concentrated supplement)", "tips": "Can be obtained from food or supplement form — both equally effective. Effectiveness depends on molecular weight (higher MW forms a better gel). Drink with plenty of water. Consistent daily intake over 4+ weeks for maximum effect. Works synergistically with statin therapy to further reduce LDL.", "cycle": "Safe for continuous daily use indefinitely. Benefits reverse quickly if discontinued. One of the few supplements with an FDA-approved health claim. No cycling needed." }, { "name": "Caffeine (standardised)", "tier": "t1", "trending": false, "tag": "Performance · Alertness · Endurance", "scores": { "composite": 92, "efficacy": 5, "safety": 4, "research": 5, "onset": 5, "cost": 5, "drug_interaction_inverse": 3 }, "description": "The most widely consumed psychoactive compound globally. ISSN position stand confirms 3–6 mg/kg body weight improves endurance performance, strength, and reaction time. Meta-analyses confirm significant ergogenic effects across dozens of sport types. Tolerance develops with chronic use. Avoid after 2 PM to protect sleep. Lethal dose is approximately 10 g — stay well below this.", "dose": "100–400 mg 30–60 min before exercise; 3–6 mg/kg body weight for performance; do not exceed 400 mg/day", "tips": "Take 30–60 min before exercise. Avoid after 2 PM to protect sleep quality. Cycle off periodically to reset tolerance. Avoid combining with ephedra or synephrine.", "cycle": "" }, { "name": "Protein supplementation (clinical sarcopenia)", "tier": "t1", "trending": false, "tag": "Muscle · Aging · Sarcopenia", "scores": { "composite": 92, "efficacy": 5, "safety": 5, "research": 5, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "ESPEN and PROT-AGE guidelines recommend 1.2–1.5 g/kg/day protein for older adults to prevent sarcopenia. A 2024 meta-analysis of 36 trials confirmed higher protein intake combined with resistance exercise significantly preserves muscle mass and strength in adults over 65. Any complete protein source works — whey, casein, soy, or food. Evidence is conclusive for clinical sarcopenia prevention.", "dose": "1.2–1.5 g/kg/day total protein for adults over 65; 20–40 g per meal; supplement if dietary intake is insufficient", "tips": "Distribute protein evenly across meals — 20–40 g per meal is optimal for muscle protein synthesis. Leucine-rich sources like whey are most effective. Combine with resistance exercise for best results.", "cycle": "" }, { "name": "Electrolyte complex (Na/K/Mg)", "tier": "t1", "trending": false, "tag": "Hydration · Performance · Recovery", "scores": { "composite": 90, "efficacy": 4, "safety": 5, "research": 4, "onset": 5, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Replaces minerals lost through sweat. Clinical evidence confirms that replacing sodium, potassium, and magnesium during exercise over 60 minutes improves endurance, reduces cramping, and maintains performance. Sodium is the critical electrolyte — water alone does not fully restore fluid balance. Especially important in heat or for heavy sweaters. Very safe at recommended doses.", "dose": "300–600 mg sodium + 75–150 mg potassium + 50–100 mg magnesium per hour of intense exercise; consume with adequate water", "tips": "Mix with water and drink during exercise. Do not take with plain water alone during intense sessions — sodium is critical. Avoid high-sugar sports drinks alongside.", "cycle": "" }, { "name": "Lactase enzyme", "tier": "t2", "trending": false, "tag": "Lactose intolerance · Dairy digestion", "scores": { "composite": 90, "efficacy": 4, "safety": 5, "research": 4, "onset": 5, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Provides the enzyme your small intestine needs to break down lactose in dairy. Cochrane confirmed lactase supplements effectively prevent lactose intolerance symptoms when taken with dairy foods. Works immediately — there is no loading period. You must take it at the moment you eat dairy for it to work. Extremely safe with no systemic absorption and no drug interactions whatsoever.", "dose": "6,000–9,000 FCC lactase units chewed or swallowed at the very first bite of a dairy-containing food. Higher dairy loads may need 18,000+ FCC. Does not work if taken before or after the meal.", "tips": "Take at the very first bite of dairy-containing food — must be present when lactose arrives. Does not work if taken before or after the meal. Available as drops for infants.", "cycle": "" }, { "name": "Fibre (general dietary)", "tier": "t2", "trending": false, "tag": "Gut · Heart · Glucose", "scores": { "composite": 89, "efficacy": 4, "safety": 5, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "One of the best-supported nutrients in science. A Lancet meta-analysis of 185 studies found each additional 8 g/day reduces heart disease risk by 19% and type 2 diabetes risk by 15%. Most adults get only half the recommended amount. Soluble fibre (oats, psyllium, legumes) lowers cholesterol and blood sugar; insoluble fibre (bran, vegetables) supports regularity and feeds beneficial gut bacteria.", "dose": "25–38 g/day total from food and supplements; increase intake gradually by 5 g per week to avoid bloating", "tips": "Take with a large glass of water. Increase dose gradually over 2–3 weeks to avoid bloating. Space fibre 1–2 hours away from medications and from minerals (iron, calcium, zinc) — fibre can reduce their absorption. Spread across meals if total >10 g/day.", "cycle": "" }, { "name": "Vitamin B1 (Thiamine, clinical)", "tier": "t2", "trending": false, "tag": "Neurology · Alcohol recovery · Energy", "scores": { "composite": 88, "efficacy": 4, "safety": 5, "research": 4, "onset": 4, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Essential for glucose metabolism and nerve function. Deficiency causes beriberi and Wernicke encephalopathy — a neurological emergency. Alcohol depletes thiamine rapidly. A 2024 systematic review confirmed high-dose IV thiamine prevents irreversible brain damage in at-risk patients. Oral supplementation at 100–300 mg/day supports recovery. Extremely safe — no upper limit established.", "dose": "100–300 mg/day oral for alcohol recovery or deficiency risk; 1.1–1.2 mg/day RDA for general health", "tips": "Take with food. Water-soluble so toxicity is not a concern. Essential for anyone with high alcohol intake. Benfotiamine is the fat-soluble alternative for peripheral neuropathy.", "cycle": "" }, { "name": "L-Leucine (standalone)", "tier": "t1", "trending": false, "tag": "Muscle protein synthesis · mTOR · Sarcopenia · Leucine threshold", "scores": { "composite": 88, "efficacy": 4, "safety": 5, "research": 4, "onset": 4, "cost": 5, "drug_interaction_inverse": 5 }, "description": "The primary nutritional activator of mTORC1, the intracellular kinase complex that triggers muscle protein synthesis (MPS). A leucine threshold of approximately 2–3 g per meal is required to maximally stimulate MPS — meals providing less fail to build muscle regardless of total protein content. Adding 2.5 g L-leucine to a low-protein meal in older adults increases MPS to the same level as a high-protein meal. Particularly important for: vegans (plant proteins have 30–50% lower leucine content than animal proteins), adults over 65 (higher leucine threshold needed for equivalent MPS response), and those spreading protein across many small meals.", "dose": "2–3 g pure L-leucine added to each protein meal or protein shake; older adults may need 3–4 g per serving", "tips": "Add to protein shakes, oatmeal, or low-protein meals to activate muscle protein synthesis. Particularly valuable for plant-based eaters — add to pea protein or rice protein shakes. For adults over 65, prioritise 3 g leucine per meal to overcome the anabolic resistance of aging.", "cycle": "Safe for continuous daily use indefinitely. Can be used with every protein-containing meal for maximum muscle-sparing effect." }, { "name": "Psyllium husk (Plantago ovata)", "tier": "t2", "trending": false, "tag": "Cholesterol · Gut · Glucose", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "One of the few supplements with FDA approval for a health claim: cholesterol reduction. A 2024 review of 28 trials found it significantly lowers bad cholesterol, blood sugar, and long-term blood sugar markers. Excellent safety record and very well tolerated. Start with a low dose and drink plenty of water to prevent bloating and constipation.", "dose": "5–10 g/day in divided doses with plenty of water; start low to minimise bloating", "tips": "Always take with a large glass of water (at least 240 mL). Take 1 hour before or 2 hours after meals and medications — psyllium can slow drug and mineral absorption. Start at 2–3 g/day and increase gradually to 10–15 g/day.", "cycle": "" }, { "name": "Vitamin B1 (Thiamine)", "tier": "t2", "trending": false, "tag": "Nerve function · Energy metabolism · Deficiency", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Essential for converting food into energy and for healthy nerve and heart function. Deficiency causes beriberi and Wernicke-Korsakoff syndrome, a serious neurological emergency most often seen in heavy drinkers. Long-term alcohol use, bariatric surgery, and diuretics all increase deficiency risk. Safe at recommended doses with no known toxicity ceiling since it is water-soluble.", "dose": "1.1–1.2 mg/day standard; 50–100 mg/day for deficiency; high-dose IV for Wernicke encephalopathy", "tips": "Take with food or water at any time. Water-soluble, so excess is excreted. Heavy drinkers should supplement routinely. No significant drug or food interactions at standard doses.", "cycle": "" }, { "name": "Vitamin B2 (Riboflavin low-dose)", "tier": "t2", "trending": false, "tag": "Energy metabolism · Cellular function · B2", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "At physiological doses of 1.1 to 1.3 mg per day, riboflavin is essential for the conversion of food into cellular energy via the electron transport chain. Deficiency causes cracked lips, sore throat, and light sensitivity. At 400 mg per day, it also prevents migraines (Cochrane confirmed). Water-soluble, so excess is simply excreted and turns urine bright yellow — completely harmless.", "dose": "1.1–1.3 mg/day RDA for general health; 400 mg/day for migraine prevention (evidence-based)", "tips": "Take with food. Urine turns bright yellow — this is harmless and confirms absorption. Water-soluble, so toxicity is not a concern at any tested dose. Morning with breakfast is ideal.", "cycle": "" }, { "name": "Saccharomyces boulardii CNCM I-745", "tier": "t1", "trending": false, "tag": "Gut health · Antibiotic-associated diarrhoea · C. diff prevention", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 4, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A specific strain of the probiotic yeast S. boulardii with the strongest evidence for preventing antibiotic-associated diarrhoea and C. difficile recurrence. Cochrane reviews confirm it reduces AAD risk by approximately 50%. Uniquely resistant to antibiotics since it is a yeast, not a bacterium, so it can be taken simultaneously with antibiotics. Very safe in immunocompetent individuals.", "dose": "250–500 mg twice daily during antibiotic course and 1 week after; proven for AAD and C. diff prevention", "tips": "Take at the same time as antibiotics — unlike bacterial probiotics, this yeast is not killed by antibiotics. Continue for 1 week after finishing the antibiotic course. Avoid in immunocompromised patients with central venous catheters.", "cycle": "" }, { "name": "Melatonin (0.1-0.5 mg physiological dose)", "tier": "t1", "trending": false, "tag": "Sleep onset · Jet lag · Circadian · Low dose · No grogginess", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 5, "cost": 5, "drug_interaction_inverse": 3 }, "description": "At 0.1–0.5 mg, melatonin supplements achieve blood levels matching natural nighttime peaks (50–200 pg/mL). Small dose-response studies (Zhdanova 2001 and others) suggest 0.3 mg achieves physiological blood levels adequate for sleep onset; higher doses (5–10 mg) push levels 10–100× above physiological without clear added benefit and with more next-day grogginess. Chronic high-dose use may paradoxically suppress natural production. This low-dose form is the standard recommended in European, Canadian, and Australian guidelines. The standard 1–10 mg doses sold in US products are well above the effective physiological range.", "dose": "0.1–0.3 mg for nightly sleep onset; 0.5 mg for jet lag. Take 30–60 minutes before desired sleep time.", "tips": "Start with 0.1 mg and only increase to 0.3–0.5 mg if no effect. Keep room dark after taking. Avoid high-dose products (5–10 mg) — more is not better. 0.1 mg tabs or liquid are available. Works best as part of good sleep hygiene, not as a standalone sleep aid.", "cycle": "Safe for continuous nightly use at physiological doses. No dependence or rebound shown at 0.1–0.5 mg. Does not suppress natural melatonin production unlike high doses." }, { "name": "L-Theanine + caffeine (cognitive stack)", "tier": "t2", "trending": false, "tag": "Focus · Alertness · No jitters · 2:1 ratio · Studied combination", "scores": { "composite": 86, "efficacy": 4, "safety": 5, "research": 4, "onset": 5, "cost": 5, "drug_interaction_inverse": 3 }, "description": "The most rigorously studied natural cognitive combination. At a 2:1 ratio (200 mg L-theanine + 100 mg caffeine), multiple RCTs consistently demonstrate superior improvements in sustained attention, reaction time, and accuracy vs either alone. L-theanine promotes alpha-wave brain activity and modulates caffeine via NMDA receptor partial agonism, eliminating jitteriness, anxiety, and post-caffeine energy crashes while preserving alertness. Onset within 30–60 minutes. Used in virtually every major tech company supplement research programme. 1 cup of coffee (~100 mg caffeine) + L-theanine capsule replicates the studied ratio cost-effectively.", "dose": "200 mg L-theanine + 100 mg caffeine taken simultaneously; or with morning coffee. Avoid after 2 pm.", "tips": "The combination works best taken together — add L-theanine with your usual morning caffeine source. Coffee provides approximately 80–120 mg caffeine per cup. Avoid after 2 pm to prevent sleep disruption. No tolerance develops to the synergistic cognitive effect specifically.", "cycle": "Safe for daily continuous use. No tolerance to the theanine-caffeine interaction. Some caffeine tolerance builds but theanine continues to moderate its side effects regardless." }, { "name": "Melatonin", "tier": "t2", "trending": false, "tag": "Sleep onset · Jet lag · Circadian", "scores": { "composite": 85, "efficacy": 4, "safety": 4, "research": 5, "onset": 5, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Your body's natural sleep hormone. Helps you fall asleep faster and resets your internal clock after jet lag or shift work. Meta-analyses confirm melatonin shortens sleep onset by about 7 minutes. Short-term use is safe, but daily long-term use has not been well studied. Most commercial products contain 5–10 mg, which is 10–30 times more than the 0.3–1 mg shown to be optimal. More is not better.", "dose": "0.3–1 mg taken 30–60 min before bed; use only when needed (jet lag, shift work). Avoid habitual nightly use.", "tips": "Take 30–60 min before your target bedtime in a dark environment. Avoid screens and bright light after taking. Do not drive or operate machinery.", "cycle": "Use situationally — jet lag, shift work, or 2-4 week sleep reset. Avoid nightly long-term use above 1 mg. Chronic use may suppress natural melatonin production." }, { "name": "Whey protein", "tier": "t1", "trending": false, "tag": "Muscle synthesis · Sarcopenia", "scores": { "composite": 84, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A fast-digesting complete protein providing all essential amino acids. A 2024 meta-analysis of 78 trials (4,755 people) confirmed it significantly increases strength and lean muscle mass alongside resistance training. Particularly effective for older adults at risk of muscle loss. Whey isolate suits those who are lactose-sensitive. Very safe with an excellent long-term track record.", "dose": "20–40 g per serving; aim for 1.6–2.2 g/kg/day total protein from all sources. Isolate for lactose sensitivity.", "tips": "Mix with water or milk. Ideally take within 2 hours post-workout. Can be taken any time of day to meet protein targets. Isolate form if bloated by regular whey.", "cycle": "" }, { "name": "Sodium bicarbonate (sports)", "tier": "t2", "trending": false, "tag": "Buffering · Endurance · Sprint", "scores": { "composite": 84, "efficacy": 4, "safety": 4, "research": 4, "onset": 5, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Buffers acid buildup in muscles during intense exercise, allowing you to push harder for longer. A 2024 meta-analysis of 40 trials confirmed it significantly improves sprint and high-intensity performance lasting 30 seconds to 12 minutes. Take 60–90 minutes before exercise with plenty of water. GI discomfort is the main side effect — split the dose or use enteric-coated capsules to reduce it.", "dose": "0.2–0.3 g/kg body weight 60–90 min before exercise; split dose or use capsules to reduce GI distress", "tips": "Take with a large glass of water 60–90 min before exercise. Avoid on an empty stomach — take with a light snack to reduce nausea. Do not mix with acidic drinks.", "cycle": "" }, { "name": "Vitamin D3", "tier": "t1", "trending": false, "tag": "Bone · Immunity · Muscle", "scores": { "composite": 83, "efficacy": 4, "safety": 4, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "About 40% of adults worldwide are deficient, especially those who spend little time outdoors. Essential for bone density, calcium absorption, immune function, and muscle strength. The VITAL trial found 2,000 IU/day reduced autoimmune disease risk by 22%. Deficiency is linked to higher infection rates and fractures. Test your blood level (25-OH vitamin D) before supplementing.", "dose": "1,000–2,000 IU/day for maintenance; up to 4,000 IU/day to correct deficiency. Pair with Vitamin K2.", "tips": "Take with a meal containing fat for best absorption. Best taken in the morning to avoid interfering with sleep. Pair with K2 to direct calcium into bones.", "cycle": "Safe for continuous daily use. Retest blood levels (25-OH-D) every 6-12 months to ensure you stay in the 40-60 ng/mL range. Reduce dose in summer if sun exposure increases." }, { "name": "Zinc", "tier": "t1", "trending": false, "tag": "Immunity · Cold duration", "scores": { "composite": 83, "efficacy": 4, "safety": 4, "research": 5, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Essential trace mineral involved in 300+ enzymatic reactions, immune function, wound healing, and male reproductive health. The 2024 WHO-commissioned Ali meta-analysis (38 RCTs, PMID 39641338) confirms zinc shortens diarrhea duration by 13.27 hours in children. The 2025 Robinson nutrition review (PMID 38684926) identifies zinc as one of three nutrients with consistent positive effects on PMS psychological symptoms. The 2025 Cheng nutraceutical NMA (PMID 40314175) shows Zinc + antidepressant therapy has a large effect size (SMD 1.59) in major depression. UL is 40 mg/day adult — chronic high-dose depletes copper.", "dose": "Daily supplement: 15–30 mg/day with food. Acute cold: 75–92 mg/day as lozenges for up to 5 days. Do not exceed 40 mg/day long-term.", "tips": "Take with food to avoid nausea. Space 2 hours from copper, iron, and calcium. Long-term use above 25 mg/day requires 1–2 mg copper daily to prevent deficiency.", "cycle": "" }, { "name": "Magnesium", "tier": "t1", "trending": true, "tag": "Sleep · Cognition · Metabolic", "scores": { "composite": 82, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 3 }, "description": "Nearly half of adults don't get enough magnesium from diet alone. Involved in over 300 biochemical processes. Strong evidence supports improved sleep quality, lower blood pressure, better blood sugar control, and slower age-related cognitive decline. Glycinate is best for sleep and general use; L-threonate for brain health. Avoid oxide — poorly absorbed and mainly acts as a laxative.", "dose": "200–400 mg/day elemental magnesium as glycinate or malate; L-threonate for cognition. Avoid oxide form.", "tips": "Take with food to reduce stomach upset. Best taken in the evening or before bed. Space 2 hours from iron, calcium, zinc, and antibiotics.", "cycle": "Safe for continuous daily use at recommended doses. No cycling needed. Excess is excreted by the kidneys in healthy individuals." }, { "name": "Vitamin B12", "tier": "t2", "trending": false, "tag": "Vegans · Elderly · Cognition", "scores": { "composite": 82, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Essential for nerve function, energy metabolism, and red blood cell production. About 20% of adults over 60 and 50%+ of vegans are deficient. Absorption declines with age and is impaired by metformin and acid-blocking medications. Deficiency causes fatigue and — if untreated for years — irreversible nerve damage. Sublingual or methylcobalamin forms absorb better in people with absorption problems.", "dose": "500–1,000 mcg/day sublingual methylcobalamin or cyanocobalamin; confirm deficiency with serum B12 + MMA test", "tips": "Sublingual: dissolve under the tongue for best absorption. Take in the morning as B12 can be energising. Space 2 hours from antacids and PPIs, which reduce absorption.", "cycle": "" }, { "name": "Sodium bicarbonate (exercise buffer)", "tier": "t2", "trending": false, "tag": "Performance · Acid buffering · Endurance", "scores": { "composite": 82, "efficacy": 4, "safety": 4, "research": 4, "onset": 4, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Proven ergogenic aid for high-intensity exercise lasting 1–7 minutes. Buffers lactic acid accumulation in muscles. ISSN and IOC both recognise it as an evidence-based performance supplement. A 2024 meta-analysis of 40 trials confirmed a small but significant performance improvement in repeated sprints and middle-distance events. Main limitation is GI distress at effective doses.", "dose": "0.2–0.3 g/kg body weight 60–90 min before exercise; split dose or use enteric-coated capsules to reduce GI upset", "tips": "Start with 0.2 g/kg to assess GI tolerance. Take with a small carbohydrate-rich meal. Enteric-coated capsules reduce stomach issues. Practice in training before competition.", "cycle": "" }, { "name": "Magnesium glycinate", "tier": "t1", "trending": false, "tag": "Magnesium form · Sleep · Anxiety", "scores": { "composite": 82, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Magnesium chelated to two glycine molecules — the most-recommended form for sleep, anxiety, and general supplementation because the glycine ligand itself is calming (partial NMDA co-agonist and glycine receptor agonist). Superior tolerance vs oxide, citrate, and chloride — minimal laxative effect, making it the go-to form for continuous daily use at therapeutic doses. Slightly lower elemental magnesium per gram than smaller salts, but better-absorbed and far gentler on the gut.", "dose": "200–400 mg elemental magnesium as glycinate, evening dose", "tips": "Take 30-60 min before bed for sleep benefit; can be combined with magnesium taurate for cardio or L-threonate for cognition; very safe for long-term continuous use", "cycle": "" }, { "name": "Methylcobalamin (high-dose neurological)", "tier": "t2", "trending": false, "tag": "Neuropathy · Nerve repair · Sleep-wake cycle", "scores": { "composite": 81, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "The neurologically active form of vitamin B12 that the brain and nervous system use directly without the conversion step required by cyanocobalamin. Multiple trials show methylcobalamin at 1,500 mcg per day specifically improves outcomes in peripheral neuropathy, sleep-wake cycle disorders, and age-related cognitive decline. Preferred over cyanocobalamin for neurological applications.", "dose": "500–1,500 mcg/day sublingual for absorption; 1,500 mcg/day studied for neuropathy and circadian rhythm", "tips": "Dissolve under the tongue for best absorption, especially if you are older. Take in the morning as B12 can be energising. Safe at all tested doses with no known upper toxicity.", "cycle": "" }, { "name": "Potassium supplementation (clinical)", "tier": "t1", "trending": false, "tag": "Blood pressure · Cardiovascular · Electrolyte", "scores": { "composite": 81, "efficacy": 4, "safety": 4, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 3 }, "description": "WHO recommends adults consume at least 3,510 mg/day potassium. A 2024 meta-analysis of 32 trials confirmed supplementation reduces systolic blood pressure by 4.5 mmHg in hypertensive adults. The DASH diet, rich in potassium, is a cornerstone of hypertension management. Dangerous in kidney disease — always check renal function before supplementing. Balances sodium for cardiovascular protection.", "dose": "99 mg/dose OTC limit in US; higher doses require prescription or dietary sources; target 3,500–4,700 mg/day total from diet and supplements", "tips": "Prioritise dietary sources — bananas, potatoes, beans, leafy greens. OTC supplements are limited to 99 mg per dose. Avoid in kidney disease without monitoring. Space from ACE inhibitors and potassium-sparing diuretics.", "cycle": "" }, { "name": "Calcium", "tier": "t1", "trending": false, "tag": "Bone · Muscle · Nerve", "scores": { "composite": 80, "efficacy": 4, "safety": 4, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Critical for bone density, muscle contraction, and nerve signaling. Most beneficial for postmenopausal women and those with low dietary intake. Maximum 500 mg per dose — split if taking more. Some meta-analyses link high supplement doses (1,000+ mg/day) to modest cardiovascular risk; food sources are preferable. Citrate form absorbs better than carbonate with low stomach acid.", "dose": "500–1,000 mg/day supplemental in divided doses; citrate preferred. Pair with Vitamin D3 and K2. Prefer food sources where possible.", "tips": "Take with meals for better absorption. Never take more than 500 mg at once. Avoid taking with iron, zinc, or magnesium at the same time — they compete for absorption.", "cycle": "" }, { "name": "Lactobacillus rhamnosus GG", "tier": "t1", "trending": false, "tag": "Gut · IBS · Pediatric diarrhoea", "scores": { "composite": 80, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The most studied probiotic strain in the world, with decades of clinical research. The 2020 Cochrane review (Collinson, previously Allen) concluded probiotics including LGG probably shorten acute infectious diarrhoea in children by around 1 day. Separate systematic reviews also support LGG for preventing antibiotic-associated diarrhoea and modest benefit for some IBS symptoms. Very safe even in infants. Refrigerated strains maintain better viability.", "dose": "10–20 billion CFU/day; refrigerated strains preferred for viability", "tips": "Take on an empty stomach or 30 min before a meal for best survival. Avoid taking with hot drinks — heat kills live cultures. Keep refrigerated.", "cycle": "" }, { "name": "Saccharomyces boulardii", "tier": "t1", "trending": false, "tag": "Gut · C. diff · Traveller diarrhoea", "scores": { "composite": 80, "efficacy": 4, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A unique probiotic yeast that antibiotics cannot kill, making it the only probiotic you can take during an antibiotic course without it being destroyed. Cochrane confirms it significantly reduces C. difficile recurrence and traveler's diarrhea. Very safe with an excellent track record. An essential travel companion for high-risk destinations.", "dose": "250–500 mg (5–10 billion CFU) × 2 daily; safe during antibiotic courses", "tips": "Take 1–2× daily with or without food, with cool or room-temperature water — not hot drinks. Unlike bacterial probiotics, this yeast survives antibiotics, so timing relative to antibiotics is not critical (still effective taken alongside).", "cycle": "" }, { "name": "L-Carnitine", "tier": "t1", "trending": false, "tag": "Male fertility · Cardiac · Fat metabolism · Exercise recovery", "scores": { "composite": 80, "efficacy": 4, "safety": 5, "research": 4, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Essential transporter that shuttles long-chain fatty acids into mitochondria for energy production. Cochrane reviews of male subfertility find carnitine/acetyl-carnitine at 2–4 g/day modestly improves sperm motility and concentration; evidence for clinical pregnancy rates is less consistent. In cardiac patients, meta-analyses show it reduces angina, all-cause mortality after heart attack, and improves exercise capacity in heart failure. Distinct from ALCAR (which crosses the blood-brain barrier for cognitive effects) and carnitine tartrate (faster-absorbing exercise form). Total serum carnitine declines in vegans, dialysis patients, and elderly — these groups benefit most.", "dose": "Male fertility: 2–3 g/day in divided doses. Cardiac support: 2–4 g/day under medical supervision. Athletic: 2 g with carbohydrate pre-exercise.", "tips": "Take with carbohydrate-containing food for best muscle uptake — insulin drives carnitine into cells. Morning doses preferred for energy benefits. Cardiac patients should use under medical supervision. Vegetarians and vegans are commonly deficient.", "cycle": "Safe for continuous daily use. Male fertility benefits typically seen within 3–6 months. No cycling needed. Beneficial effects reverse on discontinuation." }, { "name": "Omega-3 (EPA/DHA)", "tier": "t1", "trending": false, "tag": "Cardiovascular · Inflammation", "scores": { "composite": 79, "efficacy": 4, "safety": 4, "research": 5, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Essential fats that reduce inflammation and support heart health. Meta-analyses of 40,000+ people confirm omega-3s lower triglycerides and cardiovascular risk. The REDUCE-IT trial found 4 g/day high-dose EPA cut major cardiac events by 25% in high-risk patients. Also supports brain and joint health. NEW (2024 review, PMID 39617283): pharmaceutical doses of 1.8–4 g/day increase atrial-fibrillation risk by ~50% in RCTs (vagally-mediated), while dietary intake at ~650 mg/day from food is associated with LOWER AFib risk. Discuss high-dose use with your cardiologist if you have arrhythmia history.", "dose": "1–4 g/day EPA+DHA with a fatty meal; higher doses (2–4 g) for triglycerides or inflammation", "tips": "Take with a meal containing fat for best absorption. Store in the fridge to reduce fishy burps. Space 4 hours from blood thinners if applicable.", "cycle": "Safe for continuous daily use indefinitely. Benefits are cumulative and reverse if stopped. No cycling needed." }, { "name": "Bifidobacterium infantis 35624", "tier": "t2", "trending": false, "tag": "IBS · Bloating · Gut-brain axis", "scores": { "composite": 79, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The most studied probiotic strain specifically for irritable bowel syndrome. Multiple trials show it significantly reduces IBS symptoms including bloating, abdominal pain, and bowel irregularity. Also normalises inflammatory markers in IBS patients. Works through anti-inflammatory pathways and the gut-brain axis. The 35624 strain designation is important — other B. infantis strains have not been tested to the same standard.", "dose": "1 billion CFU/day (Alflorex/Align brand); strain 35624 specifically — other B. infantis strains not equivalent", "tips": "Take at the same time daily, with or without food. Keep at room temperature as directed. Allow 4–8 weeks for full IBS benefit.", "cycle": "" }, { "name": "Magnesium citrate", "tier": "t1", "trending": false, "tag": "Constipation · General Mg · Bioavailability", "scores": { "composite": 79, "efficacy": 4, "safety": 4, "research": 3, "onset": 4, "cost": 5, "drug_interaction_inverse": 4 }, "description": "One of the most widely available and affordable magnesium forms with good bioavailability. Better absorbed than magnesium oxide but causes more bowel stimulation than glycinate, making it useful for people with constipation. A 2024 review confirmed citrate is among the best-absorbed oral magnesium salts. Take with food to reduce stomach upset. Not the best choice if you have loose stools.", "dose": "200–400 mg elemental Mg from magnesium citrate; useful for constipation; take with food", "tips": "Take with food and water to reduce stomach upset. Evening is ideal as magnesium supports relaxation and sleep. Reduce dose if stools become too loose.", "cycle": "" }, { "name": "Magnesium bisglycinate", "tier": "t1", "trending": false, "tag": "Sleep · Anxiety · Bioavailability", "scores": { "composite": 79, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The glycinate-chelated form of magnesium that absorbs significantly better than oxide and has minimal laxative effect. Multiple trials confirm it improves sleep quality and reduces anxiety by activating GABA receptors. Ideal for people who get diarrhea from citrate or other forms. A 2024 review found it the best-tolerated form for daily use. Widely recommended by sleep and anxiety specialists.", "dose": "200–400 mg elemental magnesium as bisglycinate before bed; best tolerated form for sleep and anxiety", "tips": "Take in the evening, 30–60 min before bed. No laxative effect at normal doses. Take with food if stomach-sensitive. Space 2 hours from antibiotics and iron.", "cycle": "" }, { "name": "Inositol (high-dose, psychiatric)", "tier": "t2", "trending": false, "tag": "OCD · Panic disorder · Mood", "scores": { "composite": 79, "efficacy": 4, "safety": 5, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "At doses of 12 to 18 g per day, inositol has strong evidence as an add-on treatment for obsessive-compulsive disorder and panic disorder — comparable to SSRI effects in direct head-to-head trials. The brain uses inositol as a second messenger in serotonin signaling pathways, explaining its mood effects. Very safe with no toxicity even at high doses. Distinct from the lower-dose PCOS use.", "dose": "12–18 g/day in 3 divided doses for OCD or panic disorder; 2–4 g/day for PCOS; extremely safe", "tips": "Powder form dissolves easily in water. Split into 3 daily doses for psychiatric use. No significant drug or food interactions. Can be combined with NAC. Allow 4–6 weeks.", "cycle": "" }, { "name": "Inositol myo-form (PCOS/metabolic)", "tier": "t2", "trending": false, "tag": "PCOS · Insulin sensitivity · Ovulation", "scores": { "composite": 79, "efficacy": 4, "safety": 5, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "One of the best-supported supplements for women with PCOS. At 2 to 4 g per day, multiple trials confirm it improves insulin sensitivity, helps restore regular ovulation, and lowers elevated androgens. The 40:1 ratio of myo to D-chiro-inositol mirrors what the body naturally produces. Also shows promise for mood and anxiety at higher doses. Very safe with minimal side effects even at 18 g daily.", "dose": "2,000–4,000 mg/day myo-inositol; 40:1 myo:D-chiro combination preferred for PCOS", "tips": "Can be taken with or without food. Split into 2 doses (morning and evening) for steady levels. Mild GI discomfort possible at higher doses — start low and increase gradually.", "cycle": "" }, { "name": "Calcium carbonate/citrate (bone health)", "tier": "t1", "trending": false, "tag": "Bone density · Osteoporosis · Pregnancy", "scores": { "composite": 79, "efficacy": 4, "safety": 4, "research": 5, "onset": 2, "cost": 5, "drug_interaction_inverse": 3 }, "description": "Essential mineral for bone density, muscle contraction, and nerve signalling. The Women Health Initiative confirmed calcium plus vitamin D reduces hip fracture risk in compliant women over 60. Citrate absorbs better on an empty stomach; carbonate requires food. Total intake including diet should reach 1,000–1,200 mg/day. Evidence suggests dietary calcium is preferable to supplements for cardiovascular safety.", "dose": "500–600 mg/dose calcium (citrate or carbonate); total intake 1,000–1,200 mg/day including diet; always pair with vitamin D", "tips": "Split into 500 mg doses for better absorption. Take carbonate with food, citrate any time. Space 2 hours from iron, zinc, and thyroid medication. Prioritise dietary calcium over supplements when possible.", "cycle": "" }, { "name": "Limosilactobacillus reuteri DSM 17938", "tier": "t2", "trending": false, "tag": "Infant colic · Gut health · Bone density", "scores": { "composite": 79, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the most studied probiotic strains in paediatrics. Cochrane reviews confirm L. reuteri DSM 17938 significantly reduces crying time in breastfed infants with colic. Also improves functional constipation in children and adults. Note: widely-cited \"bone density\" findings in older women come from a different L. reuteri strain (ATCC PTA 6475, Nilsson 2018) and should not be attributed to DSM 17938.", "dose": "100 million to 1 billion CFU/day; established for infant colic, functional GI disorders, and emerging bone density data", "tips": "For infant colic, give drops directly or mix into expressed breastmilk. For adults, take with or without food. Strain-specific — other L. reuteri strains do not have the same evidence.", "cycle": "" }, { "name": "Folate (5-MTHF)", "tier": "t1", "trending": false, "tag": "Pregnancy · Methylation · Mood", "scores": { "composite": 78, "efficacy": 4, "safety": 4, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The highest-rated recommendation for pregnancy and one of the most important supplements for women of childbearing age. WHO recommends 400 mcg daily for all women who could become pregnant. Birth defects of the spine and brain form by day 21 to 28, so you need to start before conception. The 5-MTHF form works for everyone regardless of genetics.", "dose": "400–600 mcg/day 5-MTHF periconceptionally", "tips": "Take at any time of day with or without food. Start at least 1 month before trying to conceive and continue through the first trimester. No major food or timing interactions.", "cycle": "" }, { "name": "Glycine", "tier": "t2", "trending": false, "tag": "Sleep · Collagen synthesis · Metabolic", "scores": { "composite": 78, "efficacy": 3, "safety": 5, "research": 3, "onset": 4, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Taking 3 g before bed significantly improves both how well you sleep and measurable sleep quality. Also an essential building block your body needs to make collagen and the antioxidant glutathione. Very safe, inexpensive, and mildly sweet tasting. Excellent long-term safety profile across doses studied, with only occasional mild GI upset at single servings above 15 g.", "dose": "3 g before bed for sleep; 10–15 g/day for collagen synthesis (with vitamin C)", "tips": "For sleep: dissolve in warm water and take 30–60 min before bed. Has a mild sweet taste. Can be added to drinks or food. No known drug or food interactions.", "cycle": "" }, { "name": "Ginger (Zingiber officinale)", "tier": "t1", "trending": false, "tag": "Nausea · Inflammation · Pain", "scores": { "composite": 78, "efficacy": 4, "safety": 4, "research": 4, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "One of the most versatile natural remedies for nausea. A Cochrane review (Matthews 2015) and ACOG guidelines support ginger for pregnancy nausea at ~1 g/day. Evidence for chemotherapy-induced nausea is more mixed — some meta-analyses (Marx 2013, Crichton 2019) suggest modest benefit as an adjunct to standard antiemetics, others are null. Anti-inflammatory activity via COX/5-LOX inhibition. At doses above 4 g/day it may mildly increase bleeding risk — use caution if on blood thinners.", "dose": "1–2 g/day standardised extract (5% gingerols) for nausea; 500 mg × 2–3 for inflammation; keep under 4 g/day", "tips": "Can be taken with or without food. For nausea, take at the first sign of queasiness. Space 2 hours from blood thinners. Avoid doses above 4 g/day if on anticoagulants.", "cycle": "" }, { "name": "Peppermint oil (enteric-coated)", "tier": "t2", "trending": false, "tag": "IBS · Gut motility · Pain", "scores": { "composite": 78, "efficacy": 4, "safety": 4, "research": 4, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the best-supported natural treatments for IBS. A 2024 review of 12 trials found enteric-coated peppermint oil significantly improves overall IBS symptoms including pain, bloating, and urgency. Must use enteric-coated capsules because regular peppermint oil won't survive stomach acid. Take 30 to 60 minutes before meals for best results.", "dose": "0.2–0.4 mL enteric-coated capsule × 3 daily, 30–60 min before meals", "tips": "Take 30–60 min before meals on an empty stomach. Do not crush or chew — swallow whole. Avoid antacids within 1 hour as they can dissolve the enteric coating too early.", "cycle": "" }, { "name": "Phytosterols (beta-sitosterol complex)", "tier": "t2", "trending": false, "tag": "Cholesterol · Heart", "scores": { "composite": 78, "efficacy": 4, "safety": 4, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Plant sterols and stanols (beta-sitosterol, campesterol, stigmasterol, and their saturated stanol forms) compete with dietary and biliary cholesterol for intestinal absorption, reliably lowering LDL by 8-12% at 2 g/day. This is one of the few non-drug lipid interventions with EFSA-authorised health claims. Effect is dose-responsive to about 2-3 g/day, then plateaus. Mildly reduces fat-soluble vitamin absorption — maintain varied diet. Contraindicated in phytosterolaemia (sitosterolaemia, rare genetic disorder). Complementary to statins.", "dose": "1.5–3 g phytosterols/stanols daily, split across meals", "tips": "Must be taken with fat-containing meals to work; split across 2-3 meals for best effect; do not exceed 3 g/day (no additional benefit); avoid in homozygous sitosterolaemia", "cycle": "" }, { "name": "Vitamin D3 liquid drops", "tier": "t2", "trending": false, "tag": "Bone · Immunity · Flexible dosing", "scores": { "composite": 77, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Liquid vitamin D3 in MCT oil that allows precise dose adjustments down to 200 IU per drop. Better absorbed than tablets because it is already dissolved in fat. Ideal for infants, children, and adults who have difficulty swallowing pills. Also useful for people who need high-dose loading protocols under medical supervision. Store away from light and heat.", "dose": "1,000–2,000 IU/day (1–2 drops) maintenance; liquid allows precise titration for all ages", "tips": "Drop onto food or into a fatty drink for best absorption. Take with a meal containing fat. Morning is ideal to avoid sleep interference.", "cycle": "" }, { "name": "Zinc picolinate", "tier": "t2", "trending": false, "tag": "Immunity · Absorption · Taste and smell", "scores": { "composite": 77, "efficacy": 4, "safety": 4, "research": 3, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The picolinate-chelated form of zinc with absorption studies showing 61 percent better uptake than zinc citrate and significantly better than zinc oxide. Particularly relevant for people with impaired zinc absorption. Loss of taste and smell — a classic zinc deficiency sign — responds well to supplementation within days. Avoid long-term doses above 40 mg daily due to copper depletion risk.", "dose": "15–30 mg/day zinc picolinate; copper supplementation needed if exceeding 25 mg/day long-term", "tips": "Take with food to prevent nausea. Space 2 hours from iron, calcium, and antibiotics. Long-term use above 25 mg/day requires 1–2 mg copper daily to prevent copper deficiency.", "cycle": "" }, { "name": "Folic acid (synthetic)", "tier": "t2", "trending": false, "tag": "Pregnancy · Neural tube defects · Prenatal · MTHFR consideration", "scores": { "composite": 77, "efficacy": 4, "safety": 3, "research": 5, "onset": 3, "cost": 5, "drug_interaction_inverse": 3 }, "description": "The synthetic form of vitamin B9 used in food fortification and most prenatal vitamins. Gold standard evidence for neural tube defect prevention: 400–800 mcg/day starting 1 month before conception reduces NTD risk by 70% (one of the most replicated findings in nutrition). Critical limitation: up to 40% of people carry MTHFR C677T variants that reduce conversion of folic acid to active methylfolate (5-MTHF) by 30–70%. For these individuals, 5-MTHF directly bypasses the conversion bottleneck. High-dose folic acid (>1,000 mcg/day) can mask vitamin B12 deficiency by correcting megaloblastic anaemia while neurological damage continues silently.", "dose": "400 mcg/day standard supplementation. 400–800 mcg/day for pregnancy planning and first trimester. 5 mg/day (prescription) for previous NTD or high risk.", "tips": "All women of childbearing age should supplement folate. If MTHFR status is unknown, 5-MTHF (methylfolate) is the safer universal choice. High-dose folic acid above 1,000 mcg/day can mask B12 deficiency — always monitor B12 alongside. Most prenatal vitamins contain 400–800 mcg.", "cycle": "Safe for continuous daily use indefinitely. Essential throughout pregnancy and breastfeeding. No cycling needed." }, { "name": "Acerola cherry extract", "tier": "t2", "trending": false, "tag": "Immunity · Antioxidant · Skin · Vitamin C", "scores": { "composite": 77, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the richest natural sources of vitamin C (1,500–4,500 mg per 100 g fresh fruit), providing ascorbic acid alongside synergistic bioflavonoids including rutin, hesperidin, and quercetin. The whole-food matrix improves tolerability compared to megadose synthetic ascorbic acid and may reduce pro-oxidant effects at high doses. RCTs confirm immune support, skin collagen stimulation, and antioxidant capacity. Ideal for those who prefer food-derived micronutrients over isolated synthetic vitamins.", "dose": "500–2,000 mg standardised extract (17.5% vitamin C) daily", "tips": "Better tolerated than synthetic high-dose vitamin C; split doses throughout the day for sustained plasma levels", "cycle": "" }, { "name": "Citrulline malate", "tier": "t1", "trending": false, "tag": "Muscular endurance · Blood flow", "scores": { "composite": 76, "efficacy": 3, "safety": 5, "research": 3, "onset": 4, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Helps you do more reps before exhaustion and reduces post-workout soreness. Multiple trials confirm these endurance benefits for both strength and cardio exercise. Surprisingly, it raises blood arginine levels better than arginine supplements themselves. Very safe with an excellent tolerance profile. Take about 60 minutes before exercise.", "dose": "8 g citrulline malate (2:1 form) or 6–8 g pure L-citrulline, 60 min before exercise", "tips": "Take 60 min before exercise on an empty stomach or light meal for best results. Can be mixed in water or a pre-workout drink. No major drug or food interactions.", "cycle": "" }, { "name": "Vitamin C (moderate dose)", "tier": "t2", "trending": false, "tag": "Immunity · Collagen · Antioxidant", "scores": { "composite": 76, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Essential for collagen production, immunity, and iron absorption. Cochrane found regular supplementation shortens colds by 8% in adults and 14% in children. Your body can only absorb about 200 mg at a time, so higher doses are mostly wasted. Pair with iron supplements to boost iron absorption. Very safe at moderate doses with no serious side effects.", "dose": "200–500 mg/day; higher doses are excreted. Pair with iron supplements to enhance absorption", "tips": "Take with water in the morning, with or without food. Take alongside iron supplements (with food) to boost iron absorption. Buffered or liposomal forms are gentler if you have a sensitive stomach. Split high doses (>500 mg) into 2 daily portions for better retention.", "cycle": "" }, { "name": "Tyrosine (L-tyrosine)", "tier": "t2", "trending": false, "tag": "Focus · Stress resilience · Cognition", "scores": { "composite": 76, "efficacy": 3, "safety": 5, "research": 3, "onset": 4, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A building block for the brain chemicals dopamine and adrenaline. Military trials show it significantly preserves mental performance under acute stress, sleep deprivation, and cold exposure. Will not boost cognition under normal, rested conditions. Take 30 to 60 minutes before stressful situations. Very safe with no serious side effects.", "dose": "500–2,000 mg 30–60 min before acute stress or demanding cognitive tasks", "tips": "Take on an empty stomach 30–60 min before the demanding task. Avoid taking with protein-rich food — other amino acids compete for absorption. Not for daily use.", "cycle": "" }, { "name": "Resistant starch (prebiotic)", "tier": "t2", "trending": false, "tag": "Gut microbiome · Glucose · Satiety", "scores": { "composite": 76, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "A type of starch that passes through the small intestine undigested and feeds beneficial bacteria in the colon, producing butyrate. A 2024 review of 20 trials found resistant starch significantly improves insulin sensitivity, reduces post-meal blood sugar spikes, and increases satiety. Green bananas, cooked-then-cooled potatoes, and raw potato starch are natural sources. Start with small doses to avoid bloating.", "dose": "15–30 g/day from food or supplement (raw potato starch, green banana flour); start low at 5 g/day", "tips": "Start with 5 g/day in the morning in a cold drink or food — heat destroys resistant starch. Gradually increase to 20–40 g/day across meals. Drink plenty of water. Expect bloating in the first 2 weeks.", "cycle": "" }, { "name": "Ferrous bisglycinate (gentle iron)", "tier": "t1", "trending": false, "tag": "Anaemia · Pregnancy · Iron deficiency", "scores": { "composite": 76, "efficacy": 4, "safety": 4, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Iron chelated with glycine for significantly better absorption and fewer GI side effects than ferrous sulfate. Head-to-head RCTs (Name 2018 Nutr Hosp, Bovell-Benjamin 2000 AJCN) found bisglycinate raises haemoglobin as effectively as sulfate at lower elemental-iron doses with significantly fewer GI side effects. Essential during pregnancy and for confirmed iron deficiency. Always test ferritin before supplementing — iron overload damages organs.", "dose": "25–50 mg/day elemental iron as bisglycinate; every other day dosing may improve absorption; test ferritin first", "tips": "Take on an empty stomach with vitamin C for best absorption. If nauseated, take with food. Space 2 hours from calcium, zinc, and tea or coffee. Never supplement without confirmed deficiency.", "cycle": "" }, { "name": "Carnosyn beta-alanine (sustained release)", "tier": "t2", "trending": false, "tag": "Performance · Endurance · Muscle endurance", "scores": { "composite": 76, "efficacy": 4, "safety": 4, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The sustained-release form of beta-alanine eliminates the paresthesia (skin tingling) side effect while providing the same muscle carnosine loading. ISSN confirms beta-alanine improves exercise capacity in efforts lasting 1–10 minutes. The Saunders et al. 2017 BJSM meta-analysis (40 trials) confirmed significant performance benefits, especially in efforts of 30 s to 10 min. Requires 4–6 weeks of daily loading to saturate muscle carnosine stores.", "dose": "3.2–6.4 g/day sustained-release beta-alanine in divided doses; 4–6 week loading phase required", "tips": "The sustained-release form avoids the tingling sensation of regular beta-alanine. Split into 2–3 doses per day. Do not expect immediate effects — carnosine loading takes 4–6 weeks. Stacks well with creatine.", "cycle": "" }, { "name": "Cluster dextrin (HBCD)", "tier": "t2", "trending": false, "tag": "Intra-workout fuel · Endurance · Gastric emptying", "scores": { "composite": 76, "efficacy": 3, "safety": 5, "research": 3, "onset": 5, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Highly branched cyclic dextrin is an engineered carbohydrate with very low osmolality, meaning it empties from the stomach faster than glucose or maltodextrin with less bloating. A 2024 trial found HBCD maintained blood glucose and endurance performance significantly better than maltodextrin during 2-hour cycling. Ideal for intra-workout fuelling in endurance sports.", "dose": "30–60 g per hour during exercise lasting over 90 minutes; dissolve in 500 mL water", "tips": "Mix in water and sip throughout exercise. Can be combined with electrolytes and amino acids. Very gentle on the stomach compared to other carbohydrate sources. Not needed for sessions under 60 minutes.", "cycle": "" }, { "name": "Nicotinic acid (Niacin, flush form)", "tier": "t2", "trending": false, "tag": "Lipids · Cardiovascular · Vitamin B3", "scores": { "composite": 76, "efficacy": 4, "safety": 3, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The flushing form of vitamin B3, distinct from niacinamide. At pharmacological doses (1.5-3 g/day) nicotinic acid is the single most effective agent for raising HDL (+20-30%) and reducing Lp(a) (-25-35%) — uniquely among lipid drugs. Also lowers LDL and triglycerides. The famous flush results from prostaglandin D2 release and is harmless but uncomfortable. However AIM-HIGH and HPS2-THRIVE showed no cardiovascular benefit added to statins, and adverse effects (hyperglycaemia, hepatotoxicity at sustained-release doses) are meaningful.", "dose": "500 mg–3 g/day, titrated up slowly; use immediate-release, not sustained-release", "tips": "Take with food and 325 mg aspirin 30 min prior to reduce flush; avoid sustained-release (hepatotoxicity risk); monitor LFTs and glucose; physician supervision above 1 g", "cycle": "" }, { "name": "Collagen peptides", "tier": "t1", "trending": true, "tag": "Skin · Joint · Connective tissue", "scores": { "composite": 75, "efficacy": 3, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Helps improve skin elasticity and joint comfort over 3+ months of use. A 2024 review of 13 trials found consistent benefits for skin hydration and joint pain, but collagen is NOT a complete protein — it lacks key amino acids and does not build muscle. Take with 50 mg vitamin C, which your body needs to synthesise collagen. Use hydrolysed (peptide) form for best absorption.", "dose": "Skin: 2.5–5 g/day hydrolysed peptides; Joint: 10–15 g/day; Tendon rehab: 15 g + 50 mg vit C 60 min pre-exercise", "tips": "Take with 50 mg vitamin C to support collagen synthesis. Can be dissolved in hot or cold drinks. For tendon rehab, take 60 min before exercise to prime repair.", "cycle": "Safe for continuous daily use. Benefits for skin take 8-12 weeks, joints take 3-6 months. No cycling needed. Effects reverse gradually if stopped." }, { "name": "Myo-inositol", "tier": "t2", "trending": false, "tag": "PCOS · Metabolic · Mental health", "scores": { "composite": 75, "efficacy": 4, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the best-supported supplements for women with PCOS. Multiple trials confirm it improves insulin sensitivity, helps restore regular ovulation, and lowers elevated male hormones. The 40:1 ratio of myo to D-chiro-inositol mirrors what your body naturally produces. Very safe with minimal side effects. Also shows promise for mental health support.", "dose": "2,000–4,000 mg/day; 40:1 myo:D-chiro-inositol combination preferred for PCOS", "tips": "Can be taken with or without food. Split into 2 doses (morning and evening) for steady levels. Mild GI discomfort possible at higher doses — start low and increase gradually.", "cycle": "" }, { "name": "DHA (standalone, algal)", "tier": "t2", "trending": false, "tag": "Brain · Pregnancy · Vegan", "scores": { "composite": 75, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The primary structural omega-3 fat in the brain and retina, sourced from algae instead of fish. Provides the same DHA found in fish oil but is suitable for vegans and vegetarians. Especially important during pregnancy for fetal brain development. Algal DHA is sustainably produced and free from ocean pollutants like mercury and PCBs. Very safe at recommended doses.", "dose": "200–1,000 mg/day algal DHA; especially important for vegans and during pregnancy", "tips": "Take with a meal containing fat to improve absorption. Morning or evening works equally well. Avoid taking with blood thinners without medical guidance.", "cycle": "" }, { "name": "Lactobacillus acidophilus", "tier": "t2", "trending": false, "tag": "Gut · Vaginal health · Cholesterol", "scores": { "composite": 75, "efficacy": 3, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the most widely consumed probiotic strains worldwide with over 50 years of clinical research. A 2024 review found the NCFM strain significantly reduces lactose intolerance symptoms and improves vaginal flora in women prone to yeast infections. Also modestly lowers LDL cholesterol. Found naturally in yoghurt and fermented foods. Very safe with no serious side effects reported even in immunocompromised patients in most studies.", "dose": "1–10 billion CFU/day; NCFM and La-5 strains have strongest clinical evidence", "tips": "Take in the morning with or just after a meal — food buffers stomach acid and improves probiotic survival. Refrigerate if required. Separate from antibiotics by at least 2 hours.", "cycle": "" }, { "name": "Pancreatin (porcine digestive enzymes)", "tier": "t2", "trending": false, "tag": "Pancreatic insufficiency · Digestion · Fat absorption", "scores": { "composite": 75, "efficacy": 4, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Prescription-strength digestive enzymes from porcine pancreas containing lipase, amylase, and protease. FDA-approved for exocrine pancreatic insufficiency. Also used off-label for general digestive support. Significantly more potent than plant-based enzyme blends. Enteric coating is essential to survive stomach acid. Over-the-counter versions are available at lower potencies.", "dose": "Over-the-counter: 1–2 capsules (10,000–25,000 USP lipase units) with each meal. EPI/cystic fibrosis prescription: 25,000–75,000 USP lipase units with meals (10,000–25,000 with snacks). Enteric-coated; do not crush.", "tips": "Take with every meal and snack. Swallow whole — do not crush enteric-coated capsules. Avoid taking with antacids, which can dissolve the protective coating.", "cycle": "" }, { "name": "Algal DHA (vegan omega-3)", "tier": "t2", "trending": false, "tag": "Brain health · Pregnancy · Vegan omega-3", "scores": { "composite": 75, "efficacy": 4, "safety": 5, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The primary structural omega-3 fat in the brain and retina, sourced from microalgae — the same organisms fish obtain it from. Molecularly identical to DHA from fish oil but suitable for vegans, and typically free of mercury, PCBs, and other marine contaminants. Standard doses are 200–500 mg DHA per day, with 300 mg recommended during pregnancy for fetal neural and retinal development. Some algal products also deliver modest EPA; vegans relying on ALA from flax or chia cannot count on meaningful EPA/DHA conversion.", "dose": "200–1,000 mg/day algal DHA; essential for vegans and during pregnancy; choose algal EPA+DHA blend for full benefit", "tips": "Take with a meal containing fat to improve absorption. Morning or evening works equally well. Avoid taking with blood thinners without medical guidance. Refrigerate after opening.", "cycle": "" }, { "name": "Cranberry PAC (A-type proanthocyanidins)", "tier": "t2", "trending": false, "tag": "UTI prevention · Urinary tract · Women's health", "scores": { "composite": 75, "efficacy": 3, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Specific type-A proanthocyanidins in cranberry prevent E. coli from adhering to bladder walls. A 2023 Cochrane review of 50 trials confirmed cranberry products reduce UTI recurrence by approximately 25% in women with recurrent UTIs. The key is getting at least 36 mg PACs per day — most juice products are too dilute. Capsules standardised to PAC content are most reliable.", "dose": "36 mg/day type-A proanthocyanidins from standardised cranberry extract; juice cocktails are too dilute", "tips": "Choose supplements standardised to at least 36 mg PACs per dose. Juice cocktails typically contain too little PAC and too much sugar. Take daily for prevention — not effective for treating active UTIs. Very safe for long-term use.", "cycle": "" }, { "name": "Boswellia serrata", "tier": "t2", "trending": false, "tag": "Joint pain · OA", "scores": { "composite": 74, "efficacy": 4, "safety": 4, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the best-supported natural options for joint pain relief. A 2025 network meta-analysis ranked Boswellia first among 7 supplements tested for knee osteoarthritis pain. It works by blocking 5-LOX — an inflammation enzyme — rather than the COX pathway that NSAIDs target, so it has a different and complementary mechanism. NCCIH considers it well-tolerated. Take with a fat-containing meal.", "dose": "300–500 mg extract (≥65% boswellic acids, ≥30% AKBA) 2–3× daily with a fat-containing meal", "tips": "Take with a fat-containing meal (breakfast and dinner) — fat doubles absorption of boswellic acids. Split daily dose evenly through the day. Allow 4–8 weeks of consistent use before judging effectiveness.", "cycle": "Safe for continuous use based on current evidence. Studies up to 6 months show good tolerance. No cycling protocol established." }, { "name": "L-Theanine", "tier": "t2", "trending": true, "tag": "Relaxation · Focus · Sleep", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Promotes calm, alert focus without drowsiness by boosting alpha brain waves. Pairs exceptionally well with caffeine (200 mg theanine : 100 mg caffeine) — the combination has been repeatedly shown in RCTs to improve sustained attention and accuracy while reducing caffeine-related jitteriness and anxiety. Smaller trials (e.g. Lyon 2011, Rao 2015, Hidese 2019) suggest improvements in sleep quality and perceived stress, though the literature is still modest. Found naturally in green tea. One of the safest supplements known.", "dose": "Focus: 100–200 mg + 50–100 mg caffeine; Sleep: 200–400 mg standalone, 30–45 min before bed", "tips": "For focus, take 30 min before demanding tasks. For sleep, take 30–45 min before bed. No food timing needed. Can be taken with or without food.", "cycle": "" }, { "name": "Casein protein", "tier": "t1", "trending": false, "tag": "Overnight muscle synthesis", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Provides a slow, steady supply of protein to your muscles over about 7 hours, making it ideal for overnight recovery. A 2024 review found taking casein before bed beats whey for overnight muscle building in trained adults. Very safe with no serious side effects. Choose micellar casein for the slowest digestion and best overnight benefits.", "dose": "30–40 g micellar casein 30–60 min before sleep on training days", "tips": "Take 30–60 min before bed. Can be mixed with water or milk. Avoid eating a large meal just before bed alongside it — keep the last meal light. Best on training days.", "cycle": "" }, { "name": "EAAs (Essential amino acids)", "tier": "t2", "trending": false, "tag": "Muscle · Recovery · Fasting", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Contains all nine essential amino acids your body cannot make on its own. A 2024 review found EAAs stimulate muscle protein building as effectively as whey protein but with fewer calories. Especially useful during fasting or calorie restriction when total protein intake is limited. Very safe with no serious side effects at recommended doses.", "dose": "6–12 g/day around training or between meals; contains all 9 essential amino acids", "tips": "Dissolve in water and take around training or between meals. Can be taken on an empty stomach. Works well sipped during fasting or before a workout.", "cycle": "" }, { "name": "Biotin (low-dose, deficiency)", "tier": "t2", "trending": false, "tag": "Hair · Nails · Metabolism", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 5, "drug_interaction_inverse": 5 }, "description": "At physiological doses (30–100 mcg), biotin corrects true deficiency symptoms like hair loss, brittle nails, and skin rash. Different from high-dose biotin (10,000+ mcg), which lacks evidence for hair growth in non-deficient people and can falsify lab tests.", "dose": "30–100 mcg/day for deficiency; stop 48 hours before blood tests to avoid interference", "tips": "Take with water, with or without food. Stop 48 hours before any blood test. Morning is a convenient time. No known food interactions at low doses.", "cycle": "" }, { "name": "DGL Licorice (deglycyrrhizinated)", "tier": "t2", "trending": false, "tag": "GERD · Ulcer · Gut lining", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Regular licorice causes dangerous blood pressure spikes and potassium depletion, but the DGL form has the toxic glycyrrhizin removed. Multiple trials show DGL helps heal stomach ulcers and relieve acid reflux symptoms by stimulating mucus production that protects the gut lining. Chewable tablets taken before meals work best. Very safe with none of the cardiovascular risks of regular licorice. A good option for people wanting to reduce antacid use.", "dose": "380–760 mg chewable DGL 20 min before meals; safe long-term (glycyrrhizin removed)", "tips": "Chew tablets 20 min before meals for best effect on gut lining. Swallowing whole reduces effectiveness. Safe for long-term use at recommended doses.", "cycle": "" }, { "name": "Pea protein", "tier": "t2", "trending": false, "tag": "Muscle · Vegan protein · Satiety", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "The most popular plant-based protein for muscle building. Babault 2015 (Amino Acids, biceps training, 12 weeks) and Banaszek 2019 (Sports, CrossFit-style training) found pea protein produces similar muscle gains to whey when total protein intake is matched. Rich in BCAAs and arginine. Hypoallergenic — suitable for people with dairy, soy, or egg allergies. Slightly lower in methionine than whey, so combining with rice protein creates a complete amino acid profile.", "dose": "20–40 g/serving; combine with rice protein for complete amino acid profile; 1.6 g/kg/day total protein target", "tips": "Mix with water, milk, or add to smoothies, ideally within 1–2 hours after a workout (or with breakfast). Combine with rice protein for a complete amino acid profile. Aim 25–30 g protein per dose.", "cycle": "" }, { "name": "Egg white protein", "tier": "t2", "trending": false, "tag": "Muscle · Low-fat · Complete protein", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A complete protein with the highest protein digestibility corrected amino acid score (PDCAAS) of 1.0, matched only by whey and casein. Fat-free and very low in calories per gram of protein. Digests at a moderate rate between whey and casein. Ideal for people with dairy intolerance who need a complete animal protein. Very safe with decades of clinical nutrition use.", "dose": "20–40 g/serving; PDCAAS 1.0 (highest possible); good for dairy-intolerant athletes", "tips": "Mix with water or milk alternative. Works well any time of day including post-workout. Digests at a moderate rate — good between meals or before bed.", "cycle": "" }, { "name": "Chamomile extract (Matricaria chamomilla)", "tier": "t1", "trending": false, "tag": "Anxiety · Sleep · Digestive", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "One of the most consumed herbal teas worldwide with evidence for anxiety and sleep. The Mao et al. 2016 Phytomedicine trial (3-arm RCT, long-term GAD) found chamomile significantly reduces anxiety scores with tolerability comparable to low-dose benzodiazepines in one head-to-head comparison. Contains apigenin, which binds GABA receptors. The extract form provides more consistent dosing than tea. Very safe with an excellent long-term safety record and no dependency.", "dose": "220–1,100 mg/day standardised extract or 3–4 cups chamomile tea; safe long-term", "tips": "Drink as tea or take capsule 30–60 min before bed. Avoid if allergic to ragweed or daisies. Very safe for long-term nightly use.", "cycle": "" }, { "name": "Benfotiamine (fat-soluble B1)", "tier": "t2", "trending": false, "tag": "Neuropathy · AGE prevention · B1 bioavailability", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A fat-soluble thiamine precursor achieving blood levels up to 5 times higher than standard thiamine and entering nerve and brain tissue far more effectively. Multiple trials confirm it reduces diabetic nerve pain and prevents advanced glycation end-products linked to aging-related tissue damage. Preferred for neuropathy.", "dose": "150–300 mg/day for neuropathy and AGE prevention; take with food as it is fat-soluble", "tips": "Take with food to ensure fat-soluble absorption. Split into morning and evening doses for neuropathy. Does not turn urine bright yellow like standard water-soluble B vitamins.", "cycle": "" }, { "name": "Theaflavins (black tea extract)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Cholesterol · Antioxidant", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "The polyphenol fraction unique to black tea, formed when green tea leaves are oxidised during fermentation. Randomised trials at 375 mg/day of standardised black tea extract have shown LDL-C reductions of up to 11% and improvements in endothelial function and CRP. Capsule supplementation gives more consistent dosing than the 3–5 daily cups studied in the tea literature. Very safe, with no documented drug interactions at standard doses, though high-dose extracts should be taken with food to avoid mild nausea.", "dose": "200–700 mg/day theaflavins from black tea extract; equivalent to 3–5 cups of strong black tea", "tips": "Take with or without food. Morning or afternoon works well. Very safe — black tea has been consumed for centuries. No significant drug or food interactions at standard doses.", "cycle": "" }, { "name": "Citrulline (L-citrulline, pure form)", "tier": "t1", "trending": false, "tag": "Blood flow · Exercise · Blood pressure", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Converted to arginine in the kidneys, then to nitric oxide for vasodilation. More effective at raising blood arginine than arginine supplements themselves because it bypasses first-pass liver metabolism. Meta-analyses (Mirenayat 2020; Barkhidarian 2019) of short-term RCTs report small-to-moderate reductions in systolic and diastolic blood pressure with 3–6 g/day, though effects in untreated normotensives are less clear. Also improves exercise blood flow and reduces post-exercise muscle soreness. Very safe.", "dose": "3–6 g/day L-citrulline for blood pressure; 6–8 g/day 30–60 min before exercise for performance", "tips": "Take on an empty stomach for best absorption. For exercise, take 30–60 min before training. Can be combined with beetroot juice for additive nitric oxide support. Unflavoured powder is the most cost-effective form.", "cycle": "" }, { "name": "Niacinamide (nicotinamide)", "tier": "t2", "trending": false, "tag": "Knee OA · NAD precursor · Skin · No flush · B3 form", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The amide form of vitamin B3 with completely different pharmacology from niacin — no skin flushing, no lipid-lowering effect, but strong evidence for specific conditions. Multiple RCTs confirm 3,000 mg/day significantly improves knee osteoarthritis pain, matching NSAID efficacy in some trials. As an NAD+ precursor it supports cellular energy at a fraction of the cost of NMN or NR. Oral niacinamide also reduces UV-induced DNA damage and pre-cancerous actinic keratoses (Cochrane-confirmed). Does not raise LDL or cause hepatotoxicity at clinical doses.", "dose": "Knee OA: 500–1,000 mg 3× daily (up to 3,000 mg/day). NAD+ support: 250–500 mg/day. Skin UV protection: 500 mg twice daily.", "tips": "Take with food, split across the day. The Jonas 1996 OA protocol (3 g/day) EXCEEDS the NIH ODS UL of 900 mg/day for niacinamide — at this dose, monitor liver enzymes every 3 months, watch for nausea/dark urine. Do not combine with hepatotoxic supplements (kava, high-dose green tea, comfrey) or alcohol. Lower dosing (250–500 mg/day for NAD+ or skin) is well within safety margins.", "cycle": "Safe for continuous long-term use. No cycling needed. Very well tolerated across all age groups at therapeutic doses. Preferred form of B3 for those who cannot tolerate niacin flushing." }, { "name": "Lactobacillus gasseri", "tier": "t2", "trending": false, "tag": "Weight management · Vaginal microbiome · H. pylori · Visceral fat", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A naturally dominant species in healthy vaginal and gut microbiomes with the most consistent weight-management evidence of any probiotic strain. The Kadooka et al. trials (2010 Br J Nutr, 2013 Eur J Clin Nutr) using L. gasseri SBT2055 found 4–5% reductions in visceral fat and waist circumference after 12 weeks. Noteworthy caveat: nearly all positive SBT2055 evidence comes from a single research group (Snow Brand Milk / Megmilk), so independent replication is still limited. Also colonises the vaginal epithelium and reduces bacterial vaginosis recurrence in multiple trials. In H. pylori triple eradication therapy, adding L. gasseri significantly reduces antibiotic side effects and improves eradication rates.", "dose": "10⁹–10¹⁰ CFU/day of L. gasseri SBT2055 or equivalent identified strain; taken with a meal for best survival", "tips": "Take with food to improve survival through stomach acid. Refrigerate if label requires it. Look for specifically identified L. gasseri strains — generic blends may not contain this species at adequate quantities. Consistent daily use for at least 4 weeks before assessing results.", "cycle": "Safe for continuous daily use. Vaginal colonisation requires ongoing supplementation to maintain. Visceral fat effects were sustained only while taking the supplement and reversed on discontinuation." }, { "name": "Acacia fiber (prebiotic)", "tier": "t1", "trending": false, "tag": "Prebiotic · IBS · Cholesterol · Bifidobacterium · Gentle · SIBO-safe", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A soluble dietary fibre from Acacia senegal tree gum that is the most gut-tolerant prebiotic for people with IBS, bloating, or sensitive guts. Unlike inulin and FOS which commonly cause gas and bloating, acacia fibre ferments slowly and uniformly in the distal colon, producing steady short-chain fatty acid output without sudden gas accumulation. Multiple RCTs confirm it significantly increases Bifidobacterium and Lactobacillus populations, lowers LDL cholesterol by 4–5%, and improves stool consistency in both IBS-C and IBS-D without the bloating that limits most other prebiotics. Well tolerated even in patients with SIBO when introduced gradually.", "dose": "5–10 g/day dissolved in water or food; begin at 5 g/day and increase by 1–2 g/week to avoid adjustment period", "tips": "Dissolve in water, juice, or add to food — virtually tasteless and textureless. Start low and increase slowly. Requires consistent daily use rather than episodic supplementation. One of the safest prebiotics for those with FODMAP sensitivity or IBS when gradually introduced.", "cycle": "Safe for continuous daily use indefinitely. No tolerance issues or declining prebiotic effect with continued long-term use. One of the best prebiotics for lifelong gut microbiome support." }, { "name": "Calcium pantothenate (Vitamin B5)", "tier": "t2", "trending": false, "tag": "Vitamin B5 · Adrenal · Skin", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The calcium salt of pantothenic acid, the stable and well-absorbed common supplemental form of vitamin B5. Essential for coenzyme A synthesis and acyl-carrier protein function — central to fatty acid metabolism, steroid hormone synthesis, and neurotransmitter production. High-dose pantothenic acid (2-10 g/day) has evidence for reducing acne vulgaris. Claims around 'adrenal support' in stress are mechanistically plausible but clinically unproven. Very safe even at high doses; diarrhoea is the main limit.", "dose": "50–500 mg/day general use; up to 2–5 g/day split doses for acne", "tips": "Very well tolerated; high doses cause loose stools so split across day; acne benefits take 4-8 weeks; often paired with L-carnitine or CoA for fatigue protocols", "cycle": "" }, { "name": "B-complex (balanced)", "tier": "t2", "trending": false, "tag": "Multi-B vitamin · Energy · Methylation", "scores": { "composite": 74, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "A balanced combination of all eight B vitamins in doses close to nutritional requirements (not the megadoses common in energy drinks). B-complex is the default supplemental approach when a single B deficiency is suspected but uncertain, since B vitamins act cooperatively and isolated high-dose single-B supplementation can unmask or worsen deficits in others. Activated (methyl/P5P/benfotiamine) versions are preferred over cheap forms (cyanocobalamin, folic acid, pyridoxine HCl) for genetic variants and long-term use.", "dose": "1 activated B-complex capsule/day with breakfast (doses vary by product)", "tips": "Prefer methylfolate + methylcobalamin + P5P forms; take with breakfast to avoid sleep disruption from B6/B12; urine will turn bright yellow (harmless, riboflavin)", "cycle": "" }, { "name": "Vitamin A (retinol, low-dose)", "tier": "t2", "trending": false, "tag": "Vision · Immunity · Skin", "scores": { "composite": 73, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Essential for night vision, immune function, and cell growth. Deficiency affects 190 million children worldwide, causing preventable blindness. Retinol from animal sources absorbs well; plant beta-carotene converts variably. Fat-soluble and accumulates in the body — never exceed 3,000 mcg RAE/day. High doses cause liver toxicity and birth defects.", "dose": "700–900 mcg RAE/day; do NOT exceed 3,000 mcg RAE/day from supplements; avoid high-dose retinol in pregnancy", "tips": "Take with a fatty meal — vitamin A is fat-soluble. Do not exceed 3,000 mcg/day. Avoid high-dose supplements in pregnancy. Space 2 hours from certain antibiotics (tetracyclines).", "cycle": "" }, { "name": "Potassium citrate", "tier": "t1", "trending": false, "tag": "Blood pressure · Muscle · Electrolyte", "scores": { "composite": 73, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps lower blood pressure and supports muscle and nerve function. WHO guidelines confirm potassium significantly reduces blood pressure in hypertension. An estimated 97% of Americans fall short of the recommended 3,500–4,700 mg/day. Supplements work best alongside reduced sodium. Dietary sources (bananas, potatoes, avocados) are preferred.", "dose": "500–1,000 mg/day supplemental potassium citrate; total target 3,500–4,700 mg/day from all sources", "tips": "Take with food to avoid stomach upset. Do not take with potassium-sparing diuretics or ACE inhibitors without medical supervision — hyperkalaemia risk. Prefer food sources where possible.", "cycle": "" }, { "name": "Cranberry extract", "tier": "t2", "trending": false, "tag": "UTI prevention · Bladder health", "scores": { "composite": 73, "efficacy": 3, "safety": 5, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps prevent urinary tract infections, especially in women who get them frequently. A 2024 Cochrane update of 50 trials (8,857 people) found cranberry reduces recurring UTI risk by 27%. Works by preventing bacteria from sticking to the bladder wall. Very safe with no serious side effects. Choose concentrated extract over juice to avoid excess sugar.", "dose": "500 mg concentrated extract/day (≥36 mg PACs/day); or 240 mL unsweetened juice", "tips": "Take twice daily (morning and evening) with a large glass of water to support urinary tract flushing. Can take with or without food. Choose extract (capsule or tablet) over juice to avoid excess sugar. Consistent daily dosing matters most for UTI prevention.", "cycle": "" }, { "name": "Vitamin K1 (phylloquinone)", "tier": "t2", "trending": false, "tag": "Blood clotting · Bone health", "scores": { "composite": 73, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 2 }, "description": "The primary dietary form of vitamin K, essential for proper blood clotting and bone metabolism. Deficiency is uncommon but can occur with fat malabsorption, liver disease, or long-term antibiotic use. Works alongside vitamin D for bone health. If you take warfarin, keep your vitamin K intake consistent from day to day to avoid dose fluctuations.", "dose": "90–120 mcg/day (adequate intake); caution with warfarin — dose must be consistent", "tips": "Take with a meal containing fat — vitamin K is fat-soluble. Keep your daily intake consistent if on warfarin. Avoid high-dose supplements without medical guidance.", "cycle": "" }, { "name": "Lavender oil oral (Silexan)", "tier": "t2", "trending": false, "tag": "Anxiety · Sleep · GAD", "scores": { "composite": 73, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The pharmaceutical-grade oral lavender oil extract Silexan (80 mg capsules) has been tested in multiple randomised trials for generalised anxiety disorder, and the Möller 2023 pooled analysis covered roughly seven to nine Silexan trials finding significant reductions in anxiety scores. A single head-to-head study (Kasper 2014) suggested comparability to paroxetine, but SSRI equivalence claims rest on that one trial. Must use the specific Silexan formulation as other lavender oils have not been tested to the same standard.", "dose": "80 mg/day Silexan (pharmaceutical-grade oral lavender oil capsule); other forms not clinically validated", "tips": "Take with or without food. Take the same time each day for best results. Do not combine with sedatives or benzodiazepines without medical guidance.", "cycle": "" }, { "name": "Diosmin", "tier": "t2", "trending": false, "tag": "Varicose veins · Hemorrhoids · Venous insufficiency", "scores": { "composite": 73, "efficacy": 4, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A flavonoid prescribed across Europe for chronic venous insufficiency and hemorrhoids. Multiple large trials show it significantly reduces leg heaviness, swelling, and pain from varicose veins. The micronized form (MPFF, as in Daflon) has the strongest evidence. Also effective for acute hemorrhoid flares at higher doses. Very well tolerated with minimal side effects in clinical use.", "dose": "500 mg × 2 daily (micronized); 1,000 mg × 3 daily for 4 days then 1,000 mg × 2 for acute hemorrhoids", "tips": "Take with meals. For chronic venous issues take consistently over months. The micronized form (Daflon) works best. Drink plenty of water and stay active.", "cycle": "" }, { "name": "Zinc gluconate", "tier": "t2", "trending": false, "tag": "Zinc form · Cold duration · Immune", "scores": { "composite": 73, "efficacy": 3, "safety": 4, "research": 4, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "Zinc gluconate has the bulk of the common-cold-duration RCT evidence (as lozenges, 75+ mg daily during acute illness), where zinc ions released in the oropharynx inhibit rhinovirus replication. As a general oral supplement it is adequately absorbed though slightly less so than chelates. Intranasal zinc gluconate (Zicam-type products) has caused permanent anosmia and should be avoided entirely. Oral gluconate at typical daily doses is safe and well-tolerated.", "dose": "15–30 mg elemental/day (maintenance); 75–100 mg/day as lozenges for max 5 days (acute cold)", "tips": "Lozenges must be dissolved in mouth (not swallowed) for rhinovirus effect; avoid intranasal zinc gluconate (anosmia risk); metallic taste is common; limit acute high-dose course to 5 days", "cycle": "" }, { "name": "Saffron (Crocus sativus)", "tier": "t1", "trending": false, "tag": "Depression · Anxiety · Cognition", "scores": { "composite": 72, "efficacy": 4, "safety": 4, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Saffron stigma extract (Crocus sativus) demonstrates antidepressant activity comparable to fluoxetine in mild-moderate depression. The 2025 Cheng network meta-analysis (192 trials, 17,437 patients, PMID 40314175) identified saffron as one of only four nutraceutical monotherapies with efficacy SUPERIOR to standard antidepressants (SMD 0.69, 95% CI 0.34–1.04). Standard dose is 30 mg/day of standardised extract for 6–12 weeks. Tolerability is comparable to placebo. Caution with serotonergic drugs (SSRI, MAOI, tramadol) — additive serotonin syndrome risk.", "dose": "28–30 mg/day standardised saffron extract (min 2% safranal + crocin)", "tips": "Take with food or water at any time of day. Do not combine with SSRIs, SNRIs, or MAOIs — serotonin syndrome risk. Allow 4–8 weeks before assessing mood effects.", "cycle": "Studies typically run 6-12 weeks. Safe for continuous use at 30 mg/day based on current evidence. No established cycling protocol." }, { "name": "Palmitoylethanolamide (PEA)", "tier": "t2", "trending": false, "tag": "Neuropathic pain · Inflammation", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A natural pain-relieving compound your body already makes in small amounts. A 2024 review of 16 trials found PEA significantly reduces neuropathic and arthritis pain. Excellent safety profile — no known drug interactions reported in any trial. Must use ultramicronised (um-PEA) or co-micronised forms; standard PEA absorbs poorly and may not work. Allow 4–8 weeks for full effect.", "dose": "300–600 mg/day ultramicronised or co-micronised form (um-PEA or co-PEA); standard form poorly absorbed", "tips": "Take with a light meal or snack to improve absorption. Split into 2 doses (morning and evening). No known drug interactions. Allow 4–8 weeks for full pain-relief effect.", "cycle": "" }, { "name": "Sunfiber (partially hydrolysed guar gum)", "tier": "t2", "trending": false, "tag": "Gut · IBS · Prebiotic", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A gentle prebiotic fiber that helps with both constipation and diarrhea. A 2024 review of 12 trials found it significantly improves IBS symptoms of both types, increases beneficial gut bacteria, and normalizes stool form. Unlike many fibers, it is safe for low-FODMAP diets and dissolves completely in water without altering taste or texture.", "dose": "5–7 g/day dissolved in water or food; well-tolerated even in FODMAP-sensitive patients", "tips": "Dissolve in water or stir into food — it is tasteless and odourless. Take with meals. Drink plenty of water throughout the day to support gut motility.", "cycle": "" }, { "name": "Methylsulfonylmethane (MSM)", "tier": "t2", "trending": false, "tag": "Joint · Inflammation · Recovery", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A naturally occurring sulphur compound studied for joint pain and physical function. RCTs in knee osteoarthritis (Kim 2006, Debbi 2011) found modest pain reduction with 3–6 g/day, and a 2015 systematic review (Brien et al.) concluded MSM likely produces a small but meaningful analgesic effect, though trials are small and often sponsored. Also reduces some markers of exercise-induced muscle damage. Very safe. Allow 8–12 weeks for joint benefits.", "dose": "1,500–3,000 mg/day in divided doses with food; allow 8–12 weeks for joint benefits", "tips": "Take with food and water, split across two daily doses. Taking it on an empty stomach can cause nausea. Allow 8–12 weeks for joint pain relief.", "cycle": "" }, { "name": "Benfotiamine", "tier": "t2", "trending": false, "tag": "Neuropathy · AGEs · Glucose metabolism", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A fat-soluble form of vitamin B1 that absorbs about 5 times better than regular thiamine. A 2024 review of 7 trials found it significantly reduces diabetic nerve pain and sugar-related protein damage that contributes to complications. Very safe at recommended doses with no serious side effects. Especially useful for people with diabetes or prediabetes.", "dose": "300–600 mg/day in divided doses with meals", "tips": "Take with meals to improve absorption — this is a fat-soluble B1 form. Split across two daily doses. No major food interactions at typical doses.", "cycle": "" }, { "name": "Lactobacillus plantarum", "tier": "t2", "trending": false, "tag": "Gut health · Immunity · IBS", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the most well-studied probiotic strains available today. A 2024 review found it significantly reduces IBS symptoms including bloating, gas, and abdominal pain. Also supports immune function by strengthening the gut barrier. The 299v and LP01 strains have the strongest clinical evidence. Very safe with no serious side effects reported.", "dose": "10–20 billion CFU/day; strain-specific evidence strongest for 299v and LP01", "tips": "Take on an empty stomach or 30 min before a meal. Avoid hot drinks right after — heat kills live cultures. Refrigerate to maintain viability.", "cycle": "" }, { "name": "MCT oil (medium chain triglycerides)", "tier": "t2", "trending": false, "tag": "Energy · Ketosis · Cognition", "scores": { "composite": 72, "efficacy": 3, "safety": 4, "research": 3, "onset": 5, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Medium-chain fats that bypass normal digestion and go to the liver for rapid energy or ketone production. Multiple RCTs confirm ketone elevation within 30–90 min. Useful for ketogenic diets; modest evidence for cognitive support via ketone bodies. GI distress (nausea, diarrhoea) is common if introduced too quickly — ramp up slowly over 1–2 weeks.", "dose": "5–15 mL/day; start with 5 mL to avoid GI distress; ramp up gradually over 1–2 weeks", "tips": "Start with just 5 mL and increase slowly over 1–2 weeks. Taking on an empty stomach almost always causes nausea and diarrhoea. Add to coffee, smoothies, or food.", "cycle": "" }, { "name": "Beta-glucan (1,3/1,6)", "tier": "t2", "trending": false, "tag": "Immunity · Cholesterol · Gut", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A natural fibre from oats, barley, and certain mushrooms that supports immune function and lowers cholesterol. EFSA approved a health claim for oat beta-glucan reducing LDL cholesterol at 3 g/day. The yeast-derived 1,3/1,6 form activates innate immune cells (macrophages, NK cells) most effectively. Very safe with no serious side effects.", "dose": "250–500 mg/day yeast beta-glucan for immunity; 3 g/day oat beta-glucan for cholesterol", "tips": "Take in the morning with water on an empty stomach (or with food if mild GI upset). Once daily is sufficient. No major food or supplement interactions at standard doses.", "cycle": "" }, { "name": "Zinc carnosine", "tier": "t2", "trending": false, "tag": "Gut barrier · H. pylori · Ulcer", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A unique compound that combines zinc and carnosine in a chelated form designed to stick to the stomach lining where it is needed most. Approved in Japan as a treatment for stomach ulcers. Multiple trials show it helps repair gut barrier damage, reduce H. pylori infection alongside antibiotics, and protect the stomach from NSAID damage. Very safe.", "dose": "75 mg zinc carnosine twice daily before meals; approved for gastric ulcers in Japan", "tips": "Take before meals on an empty stomach for best gut-coating effect. Twice daily — morning and evening before eating.", "cycle": "" }, { "name": "Cacao flavanols", "tier": "t2", "trending": false, "tag": "Cardiovascular · Cognition · Blood pressure", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The COSMOS trial (21,442 adults) did not meet its primary composite cardiovascular endpoint, but the prespecified secondary analysis showed a 27% reduction in cardiovascular death with 500 mg/day cocoa flavanols vs placebo. EFSA upholds an approved health claim that 200 mg/day cocoa flavanols help maintain normal endothelial function. Also shows modest cognitive benefits in older adults (COSMOS-Mind sub-study). Regular chocolate contains very little flavanol due to Dutch-process alkalisation. Use a standardised cocoa flavanol supplement for reliable dosing.", "dose": "200–500 mg/day cocoa flavanols (EFSA-approved); regular chocolate is NOT an equivalent source", "tips": "Take with water or food. Morning works well. Avoid high-heat preparation — heat destroys flavanols. Regular chocolate is not an equivalent source.", "cycle": "" }, { "name": "Bifidobacterium lactis (BB-12 / HN019)", "tier": "t2", "trending": false, "tag": "Immunity · Gut regularity · Infant health", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the most documented probiotic strains with over 300 scientific publications. The BB-12 strain significantly reduces respiratory infections in children and improves gut regularity in adults. The HN019 strain specifically helps with constipation and improves immune cell activity in older adults. Very safe across all age groups including infants. Widely used in infant formula and dairy products worldwide.", "dose": "1–10 billion CFU/day; BB-12 for immunity, HN019 for regularity", "tips": "Take with or just after a meal. If also taking antibiotics, space them at least 2 hours apart. Refrigerate if required. Consistent daily use matters more than timing.", "cycle": "" }, { "name": "Lactobacillus casei Shirota", "tier": "t2", "trending": false, "tag": "Gut · Immunity · Mood", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The probiotic strain in Yakult, with a long history of human studies spanning decades (the \"100+ trials\" figure is company-reported and includes non-RCT work). Multiple trials show reductions in upper respiratory infection duration, improved gut transit time, and reduced stress-related digestive symptoms. Takada 2016 and Kato-Kataoka 2016 in students reported improvements in stress and cortisol markers, though mood/anxiety evidence in broader populations is more limited. Very safe with one of the longest track records of any probiotic strain.", "dose": "6.5–40 billion CFU/day; the original Yakult strain with 100+ human trials", "tips": "Take daily at the same time, ideally with a small meal. Refrigerate. Results for stress and immunity build over several weeks of consistent use.", "cycle": "" }, { "name": "Carnitine tartrate", "tier": "t2", "trending": false, "tag": "Fat metabolism · Muscle recovery · Male fertility", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A form of L-carnitine with faster absorption than the free form, making it well-suited for pre- and post-exercise use. Multiple trials confirm it reduces exercise-induced muscle damage and soreness markers. A 2024 meta-analysis of 8 trials found it significantly improves sperm motility and count in infertile men. Very safe with decades of clinical use and an excellent tolerance profile.", "dose": "2–4 g/day L-carnitine tartrate; best taken around exercise; 2 g/day for male fertility", "tips": "Take with a small carbohydrate-containing meal or insulin-raising food for best muscle uptake. Split into 2 daily doses if using 4 g. Safe for long-term daily use.", "cycle": "" }, { "name": "Palmitoylethanolamide co-micronised (m-PEA)", "tier": "t2", "trending": false, "tag": "Chronic pain · Fibromyalgia · Neuropathic pain", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Co-micronised PEA with luteolin activates natural pain-resolving pathways without receptor desensitisation. A 2024 review of 16 trials found it significantly reduces neuropathic pain, sciatica, and fibromyalgia. Entirely free of drug interactions. The co-micronised form is essential — standard PEA absorbs poorly.", "dose": "300–600 mg/day co-micronised PEA with luteolin (Normast or equivalent); allow 6–8 weeks for effect", "tips": "Take with a light meal or snack. Split into morning and evening doses. No drug interactions. Allow 8 weeks before judging — pain relief builds gradually. Standard PEA does not work.", "cycle": "" }, { "name": "Partially hydrolysed guar gum (PHGG)", "tier": "t2", "trending": false, "tag": "IBS · Prebiotic · Gut regularity", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A water-soluble prebiotic fibre that normalises bowel habits in both constipation and diarrhoea-predominant IBS. Unlike psyllium, PHGG dissolves completely without thickening and is tasteless. A 2024 systematic review of 12 trials confirmed significant improvements in IBS symptom scores. Well tolerated with less bloating than other prebiotic fibres due to slow fermentation.", "dose": "5–7 g/day dissolved in any liquid; start at 3 g/day and increase over 1–2 weeks", "tips": "Dissolves completely in any cold or hot beverage without changing taste or texture. Start at 3 g and increase to 5–7 g over two weeks to minimise initial bloating. Take at any time of day.", "cycle": "" }, { "name": "Bifidobacterium longum BB536", "tier": "t2", "trending": false, "tag": "Gut health · Immunity · Allergy", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the most researched Bifidobacterium strains with over 200 published studies. Multiple trials confirm BB536 improves seasonal allergy symptoms, reduces respiratory infections in elderly care facilities, and normalises bowel habits. A 2024 trial found 10 billion CFU/day significantly reduced cedar pollen allergy scores. Also supports bone mineral density in postmenopausal women.", "dose": "2–10 billion CFU/day; well studied for allergies, immunity, and bowel regularity", "tips": "Refrigerate after opening. Take with or without food. Allow 4–8 weeks for allergy benefits. Can be combined with other probiotic strains. Very safe across all age groups.", "cycle": "" }, { "name": "Lactobacillus helveticus/B. longum R0052/R0175", "tier": "t2", "trending": false, "tag": "Gut-brain axis · Stress · Mood", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A specific probiotic combination (marketed as Cerebiome) with clinical evidence for the gut-brain axis. The landmark Messaoudi 2011 RCT (Br J Nutr) found this combination significantly reduced cortisol and psychological distress scores compared to placebo. Later trials (Kazemi 2019, Chahwan 2019) tested similar combinations in depression with more mixed results. One of the few probiotics with direct — if still modest — evidence for mood outcomes in adults.", "dose": "3 billion CFU/day of the R0052/R0175 combination; specific strains matter — generic alternatives are unproven", "tips": "Take daily with or without food. Allow 4 weeks for mood benefits to become noticeable. Strain specificity matters — generic L. helveticus and B. longum are not interchangeable with these specific strains.", "cycle": "" }, { "name": "D-Chiro Inositol", "tier": "t2", "trending": false, "tag": "PCOS · Insulin sensitivity · Ovulation · 40:1 ratio · Hormone balance", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A secondary messenger that mediates insulin signalling in muscle and ovarian tissue. Women with PCOS are deficient in D-chiro inositol due to an enzyme defect impairing its synthesis from myo-inositol. The optimal protocol is myo-inositol:D-chiro inositol in a 40:1 ratio, mirroring the physiological tissue ratio. Multiple RCTs confirm the 40:1 combination restores ovulation, lowers androgens, improves AMH levels, and reduces insulin resistance better than either alone. Critically: high-dose D-chiro inositol alone (600 mg+ without myo-inositol) can paradoxically worsen oocyte quality and reduce ovarian response.", "dose": "Take as the 40:1 myo:DCI ratio (most studied: 1,100 mg myo-inositol + 27.6 mg D-chiro twice daily); do not take D-chiro alone at high doses", "tips": "Always take as part of the 40:1 ratio with myo-inositol — standalone high-dose D-chiro inositol is counterproductive for fertility and can worsen oocyte quality. Take morning and evening doses consistently. Effects on ovulation and androgens typically seen within 3 months.", "cycle": "Safe for continuous use. Often taken long-term as part of PCOS management. May be reduced or stopped under medical supervision once cycle regulation is achieved." }, { "name": "Galacto-oligosaccharides (GOS)", "tier": "t2", "trending": false, "tag": "Gut health · Prebiotic · Immunity", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Short-chain prebiotic fibres naturally present in small amounts in dairy milk. GOS selectively feeds Bifidobacterium and Lactobacillus species with stronger selectivity than most other prebiotics. Multiple RCTs demonstrate improvements in bowel frequency, stool consistency, gut transit time, and immune modulation. Well-tolerated up to 15 g/day with minimal bloating compared to inulin or FOS. Particularly well-studied in infants and the elderly, with growing adult data for gut-immune support.", "dose": "5–15 g/day dissolved in water or milk", "tips": "Start at 2–3 g/day and increase over 2 weeks to avoid bloating; highly synergistic with probiotic supplementation", "cycle": "" }, { "name": "Zinc bisglycinate", "tier": "t2", "trending": false, "tag": "Zinc form · Chelated mineral", "scores": { "composite": 72, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Zinc chelated to two glycine molecules, a well-absorbed and gentle-on-stomach form. Head-to-head with zinc gluconate and oxide, bisglycinate typically shows equal or superior absorption and significantly less nausea — the main limit of supplemental zinc. Preferred form for those who cannot tolerate zinc on an empty stomach or who need sustained supplementation. Still subject to the 40 mg/day upper limit for long-term use (higher doses induce copper deficiency over months).", "dose": "15–30 mg elemental zinc as bisglycinate daily (check label for elemental)", "tips": "Best empty-stomach absorption but bisglycinate is tolerable with food; balance with 1-2 mg copper if using >25 mg/day long-term; separate from iron, calcium, phytate-rich meals", "cycle": "" }, { "name": "Omega-3 (high dose)", "tier": "t2", "trending": false, "tag": "Drug interactions · Anticoagulants · Cardiovascular", "scores": { "composite": 71, "efficacy": 4, "safety": 3, "research": 5, "onset": 3, "cost": 3, "drug_interaction_inverse": 2 }, "description": "High-dose omega-3 (≥2 g/day EPA+DHA) targeted at hypertriglyceridemia (>500 mg/dL) and secondary cardiovascular prevention. The 2024 Tseng network meta-analysis (PMID 39805484) confirms 2,000–4,000 mg/day for ≥1 year improves LV ejection fraction in heart failure. SAFETY UPDATE (O'Keefe 2024 PMID 39617283): RCTs at 1.8–4 g/day showed a ~50% increase in atrial-fibrillation risk (dose-dependent, vagally-mediated). Always coordinate with your cardiology team and check baseline rhythm before high-dose use.", "dose": "Triglyceride reduction / cardiovascular risk: 2–4 g/day EPA+DHA with a fatty meal; prescription EPA-only (icosapentaenoic acid, Vascepa) 4 g/day is the only formulation with REDUCE-IT evidence. Over-the-counter fish oil at equivalent doses is a lower-cost alternative with weaker evidence.", "tips": "Always inform your doctor and pharmacist if taking 2 g/day or more alongside blood thinners, antiplatelets, or anticoagulants — the additive bleeding risk is real and dose-dependent. Take with the largest meal of the day (with dietary fat) for best absorption; split into two doses with breakfast and dinner if >2 g/day. Space at least 4 hours from blood thinners.", "cycle": "Safe for long-term continuous use under medical supervision. No cycling needed. Triglyceride-lowering benefit requires sustained daily use — effects reverse within weeks of stopping. Benefits are cumulative over months." }, { "name": "Beta-Alanine", "tier": "t2", "trending": false, "tag": "Endurance · High-intensity", "scores": { "composite": 71, "efficacy": 3, "safety": 4, "research": 4, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Helps you train harder during high-intensity exercise by buffering lactic acid buildup in muscles, delaying fatigue. Meta-analyses of 40+ trials confirm it meaningfully improves endurance and time-to-exhaustion for efforts lasting 1–10 minutes. Has little effect on raw strength. Causes a harmless skin tingling (paresthesia) in some people; splitting doses reduces this.", "dose": "3.2–6.4 g/day in divided doses; 4–8 wks of daily loading needed to saturate muscle carnosine", "tips": "Split into 2–3 doses with meals to reduce tingling (paresthesia). Taking with a meal minimises the tingling sensation. No timing relative to exercise needed.", "cycle": "" }, { "name": "VSL#3 / Visbiome (multi-strain)", "tier": "t2", "trending": false, "tag": "IBD · Pouchitis · Gut barrier", "scores": { "composite": 71, "efficacy": 4, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A high-potency multi-strain probiotic with strong evidence for inflammatory bowel disease. Multiple trials show it induces and maintains remission in ulcerative colitis pouchitis. Contains 8 strains at 450 to 900 billion CFU per dose, far higher than typical probiotics. The original formula (now sold as Visbiome) has the clinical evidence — generics may not be equivalent. Requires refrigeration.", "dose": "1–2 sachets/day (450–900 billion CFU); requires refrigeration; use Visbiome for original formula", "tips": "Keep refrigerated at all times. Mix sachet into cool (not hot) food or drink. Take with a meal. Do not use the generic if clinical results are needed.", "cycle": "" }, { "name": "Magnesium malate", "tier": "t2", "trending": false, "tag": "Energy · Muscle · Fibromyalgia", "scores": { "composite": 71, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Combines magnesium with malic acid, which plays a key role in cellular energy production via the Krebs cycle. Theoretically preferred for fatigue, fibromyalgia, and muscle performance because malic acid supports ATP synthesis. Small trials in fibromyalgia show reduced pain and tenderness. Well absorbed with minimal laxative effect. Less clinical evidence than citrate or glycinate forms.", "dose": "200–400 mg elemental Mg from magnesium malate; malic acid supports energy metabolism", "tips": "Take with food in the morning or afternoon — the malic acid component supports energy so avoid close to bedtime. Water or juice both fine.", "cycle": "" }, { "name": "Saccharomyces cerevisiae beta-glucan", "tier": "t2", "trending": false, "tag": "Immunity · Respiratory infections · Natural killer cells", "scores": { "composite": 71, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Whole inactivated baker's yeast provides 1,3/1,6 beta-glucans as a natural immune primer. Multiple trials show whole yeast beta-glucans reduce the incidence of colds and upper respiratory infections in active adults by 20 to 30 percent. Also supports natural killer cell activity. Different from probiotic Saccharomyces boulardii — this is inactivated for immune stimulation, not gut colonisation.", "dose": "250–500 mg/day inactivated whole yeast or equivalent 1,3/1,6 beta-glucan; different from S. boulardii", "tips": "Take with water at any time of day. No need for refrigeration. No significant drug or food interactions. Safe to take alongside any supplement or medication.", "cycle": "" }, { "name": "CoQ10 (ubiquinone, classic form)", "tier": "t2", "trending": false, "tag": "Mitochondrial · Antioxidant · Statin users · Converts to ubiquinol", "scores": { "composite": 71, "efficacy": 3, "safety": 5, "research": 4, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "The oxidised form of CoQ10 that the body converts to active ubiquinol in cells. In healthy adults under 40 with intact conversion capacity, ubiquinone is as clinically effective as ubiquinol at substantially lower cost. After 40, or in those with cardiovascular disease, statins, or metabolic disorders, conversion efficiency declines — making ubiquinol the preferred form. Both forms have identical clinical evidence for heart failure benefit, statin myopathy relief, and migraine prevention. Ubiquinone is the form used in most clinical trials and is the original well-studied form.", "dose": "Under 40, general health: 100–200 mg/day ubiquinone with a fatty meal. Over 40 or cardiac: consider upgrading to 200–400 mg/day ubiquinol.", "tips": "Take with a meal containing fat for best absorption. Can be mildly stimulating — avoid evening doses. Statin users should not skip CoQ10 regardless of form. If response is poor with ubiquinone, switching to ubiquinol may improve absorption, especially over age 40.", "cycle": "Safe for continuous daily use indefinitely. Most critical continuous supplement for statin users. No cycling needed." }, { "name": "Iron", "tier": "t2", "trending": false, "tag": "Deficiency · Fatigue · Anaemia", "scores": { "composite": 70, "efficacy": 4, "safety": 3, "research": 4, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Affects 1.62 billion people (WHO) — the most common nutritional deficiency globally. Critical: excess iron is toxic; always test ferritin before supplementing. Ferrous bisglycinate causes far less stomach upset than ferrous sulphate. Take with 50–100 mg vitamin C to boost absorption. Separate by at least 2 hours from antibiotics, thyroid meds, and calcium.", "dose": "30–60 mg/day ferrous bisglycinate + vitamin C; test serum ferritin first; retest after 8–12 weeks", "tips": "Take on an empty stomach with vitamin C for best absorption. Avoid dairy, tea, coffee, and calcium within 2 hours. Space 2 hours from antibiotics and thyroid medication.", "cycle": "" }, { "name": "Tart cherry (Montmorency)", "tier": "t2", "trending": true, "tag": "Sleep · Recovery · Inflammation", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Helps you sleep better and recover faster from intense exercise. Reviews show tart cherry meaningfully improves measurable sleep efficiency compared to placebo. Contains natural melatonin and anti-inflammatory plant compounds that also significantly reduce post-workout muscle soreness. Very safe with no notable side effects reported in studies.", "dose": "480 mg concentrated extract or 240–480 mL juice twice daily; 7–10 days around intense training", "tips": "Can be taken with or without food. Take morning and evening doses consistently. Juice form: refrigerate after opening. No major drug interactions known at standard doses.", "cycle": "" }, { "name": "Riboflavin (Vitamin B2)", "tier": "t2", "trending": false, "tag": "Migraine prevention · Energy metabolism", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 1, "cost": 5, "drug_interaction_inverse": 4 }, "description": "One of the most affordable migraine prevention options available. A 2024 Cochrane update found 400 mg/day significantly reduces migraine frequency by roughly 2 days per month. Also essential for cellular energy metabolism. Water-soluble and very safe even at high doses — excess is simply excreted, turning urine bright yellow. Allow 3–6 months to assess the full benefit.", "dose": "400 mg/day for migraine prevention; take with food; allow 3–6 months before assessing response", "tips": "Take with food to improve tolerance. Urine will turn bright yellow — this is harmless. Consistent daily use is essential. Allow a full 3–6 months before judging effectiveness.", "cycle": "" }, { "name": "Lactoferrin", "tier": "t2", "trending": false, "tag": "Iron absorption · Immunity · Gut", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A gentle way to improve iron levels without the stomach side effects of standard iron pills. Several RCTs in pregnancy (Paesano 2014, Rezk 2016) found bovine lactoferrin raised haemoglobin and ferritin comparably to ferrous sulphate with significantly fewer GI side effects. Also supports immune function via modulation of gut inflammation. Can be combined with iron supplements. Very well tolerated. Avoid if severely allergic to dairy.", "dose": "100–250 mg/day bovine lactoferrin; can be combined with iron for enhanced absorption", "tips": "Take in the morning on an empty stomach with water for best absorption (or with iron supplementation to boost iron uptake). Avoid hot drinks at the same time. Avoid if allergic to dairy. No major drug interactions at standard doses.", "cycle": "" }, { "name": "Bifidobacterium longum", "tier": "t2", "trending": false, "tag": "Gut · Immunity · Mood-gut axis", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps reduce stress through the gut-brain connection. A 2024 review of 16 trials found the 1714 strain significantly reduces perceived stress and the morning cortisol spike. Also improves gut barrier health. A great example of how gut bacteria influence your brain and mood. Very safe with no serious side effects. Strain-specific evidence is strongest.", "dose": "1–10 billion CFU/day; strain-specific evidence (1714 for stress, BB536 for immunity)", "tips": "Take on an empty stomach or 30 min before a meal. Avoid hot drinks immediately after. Refrigerate to preserve viability.", "cycle": "" }, { "name": "Lycopene", "tier": "t2", "trending": false, "tag": "Prostate · Cardiovascular · Skin", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The red carotenoid pigment in tomatoes and a powerful antioxidant. A large meta-analysis found higher lycopene intake associated with a 26% lower prostate cancer risk. Multiple trials show modest blood pressure reductions (~5 mmHg systolic). Also supports skin protection from UV damage. Best absorbed from cooked tomato products or supplements taken with fat. Very safe.", "dose": "10–30 mg/day; better absorbed from cooked tomatoes or supplements taken with a fat source", "tips": "Take with a meal containing fat — lycopene is fat-soluble. Cooked tomato products (paste, sauce) provide better absorption than raw tomatoes.", "cycle": "" }, { "name": "Glucomannan (konjac root)", "tier": "t2", "trending": true, "tag": "Weight management · Cholesterol · Fibre", "scores": { "composite": 70, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A highly viscous soluble fibre from the konjac root that expands dramatically in water, promoting fullness. EFSA approved a weight loss health claim for glucomannan at 3 grams per day alongside a calorie-controlled diet. The Sood et al. 2008 AJCN meta-analysis (14 studies) found glucomannan significantly reduces body weight, LDL cholesterol, and fasting glucose. Must be taken with plenty of water to avoid choking or oesophageal blockage.", "dose": "1 g × 3 daily 30 min before meals with 250 mL water; EFSA-approved weight loss claim at 3 g/day", "tips": "Take with a large glass of water (at least 250 mL) 30 min before meals. Do not take at bedtime or without water — choking risk. Separate from medications by 1 hour.", "cycle": "" }, { "name": "Lactobacillus reuteri", "tier": "t2", "trending": false, "tag": "Gut · Bone · Oral health · Infant colic", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A versatile probiotic strain with evidence across multiple health areas. The Protectis strain significantly reduces crying time in colicky infants. The ATCC PTA 6475 strain showed a 50 percent reduction in bone loss in postmenopausal women over 12 months. The Prodentis strain reduces gum inflammation and cavity-causing bacteria. One of the few probiotics with strong evidence for bone health. Very safe across all ages.", "dose": "100 million – 10 billion CFU/day; strain-specific: Protectis for colic, 6475 for bone, Prodentis for oral", "tips": "Take with food or a cold drink — heat kills probiotics. Do not mix in hot beverages. Refrigerate if required. Separate from antibiotics by 2 hours.", "cycle": "" }, { "name": "Pomegranate extract (ellagic acid)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Antioxidant · Prostate", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Rich in ellagitannins that gut bacteria convert into urolithin A. Sahebkar et al. meta-analyses (2017 for lipids and BP) found pomegranate modestly lowers blood pressure, LDL cholesterol, and inflammation markers. Also slows PSA doubling time in prostate cancer survivors. The juice or standardised extract both work. Very safe with no serious side effects. Choose products standardised to punicalagins or ellagic acid.", "dose": "500–1,000 mg/day pomegranate extract (40% ellagic acid) or 240 mL juice daily", "tips": "Take with or without food. Avoid grapefruit juice at the same time. Juice form counts as calories — factor into your diet.", "cycle": "" }, { "name": "Phosphorus", "tier": "t2", "trending": false, "tag": "Bone · Energy metabolism · Cell function", "scores": { "composite": 70, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The second most abundant mineral in the body, essential for bone formation, ATP production, and DNA synthesis. Dietary deficiency is rare in healthy adults because phosphorus is abundant in dairy, meat, fish, and processed foods — but clinically meaningful depletion is common after bariatric surgery, with prolonged antacid or PPI use, and in severe malnutrition or refeeding syndrome. Excess calcium supplements impair absorption, and chronic kidney disease reverses the concern entirely — restriction, not supplementation, is the priority.", "dose": "700 mg/day RDA from food or supplement; deficiency most common after bariatric surgery or long-term antacid use", "tips": "Take with food and water. Space 2 hours from calcium supplements — they compete for absorption. Antacid users should monitor phosphorus levels with routine bloodwork.", "cycle": "" }, { "name": "Hydroxytyrosol (olive extract)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Antioxidant · EFSA approved", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The primary polyphenol in extra virgin olive oil, responsible for most of its cardiovascular benefits. EFSA approved a health claim: 5 mg per day protects blood lipids from oxidative damage. A 2024 review found it significantly lowers LDL oxidation and cardiovascular inflammation markers. More potent as an antioxidant than resveratrol and vitamin E. Very safe with no known drug interactions.", "dose": "5–20 mg/day hydroxytyrosol from olive extract (EFSA-approved health claim at 5 mg/day minimum)", "tips": "Take with a meal containing fat for best absorption. Morning with breakfast is convenient. No drug interactions. A diet rich in extra virgin olive oil also provides this compound daily.", "cycle": "" }, { "name": "Choline bitartrate", "tier": "t2", "trending": false, "tag": "Cognition · Liver · Methylation", "scores": { "composite": 70, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "The most affordable supplemental choline form, providing good bioavailability at a fraction of the cost of alpha-GPC or citicoline. Essential for liver health and acetylcholine production for memory and muscle control. The EU recommends 400 mg per day for adults, 480 mg during pregnancy. 90 percent of Americans under-consume choline. The fishy odour risk is dose-dependent above 3 g per day.", "dose": "250–500 mg/day for general maintenance; 450 mg during pregnancy; affordable and effective choline source", "tips": "Take with food to reduce stomach upset. Morning with breakfast is convenient. High doses may cause a fishy body odour — stay under 3 g/day. Works synergistically with B12 and folate.", "cycle": "" }, { "name": "Olive polyphenol complex (EVOO)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Mediterranean diet · Antioxidant", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A concentrated extract standardising hydroxytyrosol and oleuropein from extra virgin olive oil. The PREDIMED trial confirmed a Mediterranean diet rich in EVOO reduces cardiovascular events by 30%. Supplements deliver these compounds consistently. EFSA approved the blood lipid protection claim at 5 mg hydroxytyrosol/day.", "dose": "500–1,000 mg/day EVOO extract standardised to 5–10 mg hydroxytyrosol equivalent", "tips": "Take with a meal containing fat for best absorption. No drug interactions. Morning with breakfast is ideal. Consuming 4 tablespoons of quality EVOO daily also provides this compound.", "cycle": "" }, { "name": "Beta-hydroxy-beta-methylbutyrate free acid (HMB-FA)", "tier": "t2", "trending": false, "tag": "Muscle preservation · Recovery · Clinical nutrition", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "The free acid form of HMB absorbs faster and reaches higher blood levels than the calcium salt. A 2024 meta-analysis found HMB-FA (3 g/day) significantly reduces muscle damage markers after resistance exercise and preserves lean mass during caloric restriction. ISSN position stand supports its use for trained athletes during overreaching phases and for older adults at risk of muscle loss.", "dose": "3 g/day HMB free acid in 3 divided doses of 1 g; take 30–60 min before exercise", "tips": "Split into 3 doses of 1 g spread throughout the day. Most effective during caloric restriction or intense training blocks. Less beneficial for beginners. Take the pre-exercise dose 30–60 min before training.", "cycle": "" }, { "name": "Collagen peptides (type I, exercise recovery)", "tier": "t2", "trending": false, "tag": "Tendon · Ligament · Exercise recovery", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Specific collagen peptides taken with vitamin C 30–60 minutes before exercise increase collagen synthesis in tendons and ligaments. The Shaw et al. 2017 AJCN trial (AIS, 8 healthy men) demonstrated doubled collagen synthesis (P1NP) when 15 g gelatin + 50 mg vitamin C was taken before a jumping-rope loading protocol. Subsequent smaller trials (Clifford 2019, Praet 2019, Lis 2023) suggest benefits for tendon/ligament recovery in athletes, though effect sizes and trial quality vary.", "dose": "15 g collagen peptides + 50 mg vitamin C taken 30–60 min before exercise; the Shaw protocol for tendon health", "tips": "Take 30–60 min before exercise with vitamin C — timing is critical for the tendon-loading benefit. The exercise itself provides the mechanical stimulus. Continue for at least 3 months for connective tissue remodelling.", "cycle": "" }, { "name": "Glycerol hyperhydration", "tier": "t2", "trending": false, "tag": "Endurance · Thermoregulation · Hyperhydration", "scores": { "composite": 70, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Glycerol increases water retention in body tissues, creating a hyperhydrated state that delays dehydration during prolonged exercise in heat. ISSN recognises it as an evidence-based hyperhydration strategy. A 2024 meta-analysis confirmed it reduces heart rate and core temperature during exercise in hot environments. Removed from WADA banned list in 2018.", "dose": "1.2 g/kg body weight with 25 mL/kg water, consumed 60–90 min before exercise in heat", "tips": "Must be consumed with a large volume of water to be effective. Expect temporary bloating — this is normal. Practice in training before competition. Avoid if you have kidney disease. Best for events over 90 min in heat.", "cycle": "" }, { "name": "Hydroxocobalamin", "tier": "t2", "trending": false, "tag": "B12 form · Long-acting · Cyanide antidote · Nitric oxide scavenger", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A natural, non-synthetic form of vitamin B12 found in foods, with a half-life 3–5× longer than cyanocobalamin and superior tissue retention due to tighter protein binding. Standard for injectable B12 in the UK, EU, Canada, and most countries outside the USA because it sustains blood levels longer with less frequent dosing. Unlike cyanocobalamin, it scavenges cyanide ions (the approved clinical antidote to cyanide poisoning) and binds excess nitric oxide. Oral absorption is limited without intrinsic factor — sublingual, injectable, or intranasal routes achieve far higher bioavailability for those with deficiency or absorption issues.", "dose": "Oral/sublingual: 500–1,000 mcg/day for deficiency correction. Maintenance: 250–500 mcg/day. Injection: 1,000 mcg IM (prescription only).", "tips": "For B12 deficiency with neurological symptoms, sublingual or injectable routes are far superior to swallowed tablets. Sublingual hydroxocobalamin bypasses poor intrinsic factor absorption. Urine may turn pink/red — completely harmless. Consider sublingual or nasal spray if consistently low B12 despite oral supplementation.", "cycle": "Safe for continuous long-term use indefinitely — no B12 toxicity has ever been established. Monitor blood levels when actively treating deficiency to confirm correction." }, { "name": "Adenosylcobalamin (dibencozide)", "tier": "t2", "trending": false, "tag": "Vitamin B12 · Mitochondrial · Energy", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of two active coenzyme forms of vitamin B12 (the other being methylcobalamin). Adenosylcobalamin is the mitochondrial form required by methylmalonyl-CoA mutase — critical for branched-chain amino acid, odd-chain fatty acid, and cholesterol metabolism. While methylcobalamin supports methylation/CNS, adenosylcobalamin supports cellular energy and is uniquely suited for those with elevated methylmalonic acid. Combined hydroxo/methyl/adenosyl products offer the broadest coverage.", "dose": "1000–5000 mcg adenosylcobalamin (dibencozide) daily, or combined with methylcobalamin", "tips": "Best evidence for those with elevated MMA on testing; sublingual delivery bypasses absorption issues; combine with methylcobalamin for comprehensive B12 coverage", "cycle": "" }, { "name": "Folinic acid (5-formyl-THF)", "tier": "t2", "trending": false, "tag": "Folate · Autism · Methylation", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A reduced folate form (leucovorin) that bypasses the DHFR step required to activate folic acid, and is convertible to all active folate derivatives including 5-MTHF. Particularly important in individuals with cerebral folate deficiency (CFD) — including a subset of autism — where folate receptor autoantibodies block 5-MTHF transport into CNS; folinic acid uses an alternative (reduced folate carrier) pathway. RCTs in CFD-positive autism show language and behavioural improvements. More versatile than 5-MTHF in some contexts.", "dose": "5–50 mg daily (autism/CFD at physician-directed doses up to 2 mg/kg)", "tips": "Best evidence in folate receptor autoantibody-positive patients; rule out B12 deficiency first (masking risk); combines with methylcobalamin for comprehensive one-carbon support", "cycle": "" }, { "name": "Eggshell membrane (NEM)", "tier": "t2", "trending": false, "tag": "Joint · Connective tissue · Collagen", "scores": { "composite": 70, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The translucent membrane lining the inside of chicken eggshells, supplied as a partially hydrolysed powder (Natural Eggshell Membrane, NEM). It supplies type I, V, and X collagen, glycosaminoglycans (hyaluronic acid, chondroitin), and elastin — a composition matching joint and connective-tissue ECM. Multiple RCTs show improvements in joint pain, stiffness, and flexibility within 7-10 days at 500 mg/day — faster than glucosamine/chondroitin. Shellfish-free alternative to marine-sourced joint supplements. Avoid with egg allergy.", "dose": "500 mg NEM daily (standardised Natural Eggshell Membrane)", "tips": "Take with or without food; much faster onset than glucosamine/chondroitin; single-dose convenience; contraindicated in egg allergy; effects typically apparent within 2 weeks", "cycle": "" }, { "name": "Probiotics", "tier": "t2", "trending": false, "tag": "Gut · Immunity · RTI", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Probiotic benefits are strain-specific — no single product works for everything. A 2025 meta-analysis found B. animalis reduced respiratory infections by 21%. L. rhamnosus GG is best supported for antibiotic-associated diarrhea and IBS-D. Lactobacillus reuteri has evidence for infant colic. The key is matching the right strain to your specific need.", "dose": "RTI prevention: B. animalis ≥1B CFU/day; IBS-D: L. rhamnosus GG 10B CFU/day; take 2 hrs from antibiotics", "tips": "Take 2 hours apart from antibiotics. Can be taken with food or on an empty stomach. Keep refrigerated unless labelled shelf-stable. Consistency is more important than timing.", "cycle": "Safe for continuous daily use. No cycling needed. Benefits depend on consistent use — gut bacteria decline if supplementation stops." }, { "name": "CoQ10 (Ubiquinol)", "tier": "t2", "trending": false, "tag": "Heart failure · Statin users", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Supports heart health and energy production in every cell. The Q-SYMBIO trial found 300 mg/day reduced cardiovascular deaths by ~43% in heart failure patients, confirmed by a 2023 meta-analysis. Statins deplete CoQ10 levels in the body, making supplementation especially important if you take statins. Ubiquinol absorbs significantly better than ubiquinone, particularly for adults over 40.", "dose": "200–400 mg/day ubiquinol with a fatty meal; heart failure trials use 300 mg/day", "tips": "Take with a fatty meal — fat significantly increases CoQ10 absorption. Avoid taking in the evening as it can be mildly stimulating. Split into 2 doses if using 400 mg.", "cycle": "Safe for continuous daily use indefinitely. No cycling needed. Especially important to maintain if on statins, which continuously deplete CoQ10." }, { "name": "Lutein + Zeaxanthin", "tier": "t2", "trending": false, "tag": "Eye health · AMD", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 4, "onset": 1, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Protects eyes against age-related macular degeneration (AMD), the leading cause of vision loss in adults over 50. The AREDS2 trial (4,203 people) added lutein 10 mg + zeaxanthin 2 mg to the AREDS formula: the primary analysis showed no significant overall reduction in progression, but prespecified subgroup analyses found ~10% further progression reduction vs AREDS alone and ~26% in participants with the lowest dietary lutein intake. These nutrients also filter blue light and support contrast sensitivity. Most adults on Western diets fall short of optimal intake from food. Take with a fat-containing meal for best absorption.", "dose": "10 mg lutein + 2 mg zeaxanthin/day with a fat-containing meal (AREDS2 formula)", "tips": "Take with a fat-containing meal for best absorption — these are fat-soluble nutrients. Can be taken at any time of day with food. No major drug interactions known.", "cycle": "" }, { "name": "Bifidobacterium breve", "tier": "t2", "trending": false, "tag": "Gut health · Infant health · Eczema", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A probiotic strain naturally abundant in breastfed infants, playing a key role in early immune development. Trials show it reduces eczema severity in children and improves gut health in adults. Generally very well tolerated with no significant side effects reported. Evidence is strongest in pediatric populations for eczema prevention.", "dose": "5–10 billion CFU/day; evidence strongest in paediatric populations for eczema prevention", "tips": "Take on an empty stomach or 30 min before a meal. Avoid hot liquids immediately after. Keep refrigerated. Can be mixed into cool water for children.", "cycle": "" }, { "name": "Molybdenum", "tier": "t2", "trending": false, "tag": "Sulfite metabolism · Detox enzymes", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 5, "drug_interaction_inverse": 5 }, "description": "An essential trace mineral required for enzymes that break down sulfites, purines, and certain drugs in your body. Deficiency is extremely rare but can cause sulfite sensitivity, which triggers headaches and breathing problems after eating certain foods. Most multivitamins contain adequate amounts. Rarely needed as a standalone supplement.", "dose": "45 mcg/day (RDA); upper limit 2,000 mcg/day; rarely needed as a standalone supplement", "tips": "Take with food and water. No specific food interactions at physiological doses. High doses may cause gout-like symptoms — stay within recommended range.", "cycle": "" }, { "name": "Caprylic acid (C8 MCT)", "tier": "t2", "trending": false, "tag": "Ketosis · Energy · Cognition", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 2, "onset": 5, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The most ketogenic medium-chain fatty acid — converts to ketones faster and more completely than standard MCT oil blends. Provides rapid brain-fuel for people on ketogenic diets or those seeking mental energy without carbohydrates. GI distress (nausea, loose stools) is common if introduced too quickly. Generally safe at moderate doses.", "dose": "5–15 mL/day pure C8 MCT oil; start with 5 mL to avoid GI distress", "tips": "Start with a small amount (5 mL) in the morning and build up over 1–2 weeks to avoid stomach upset. Best added to a drink (coffee, smoothie) rather than taken neat. Take with or without food, but morning dosing capitalises on the alertness effect.", "cycle": "" }, { "name": "Rutin", "tier": "t2", "trending": false, "tag": "Circulation · Varicose veins · Inflammation", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A plant flavonoid found in buckwheat, citrus fruits, and asparagus that strengthens blood vessel walls. Multiple European trials show it significantly reduces leg swelling and symptoms of chronic venous insufficiency. Works through anti-inflammatory pathways and by reducing capillary permeability. Very safe with an excellent tolerance profile and no serious side effects.", "dose": "500–1,000 mg/day; often combined with hesperidin and vitamin C for vascular support", "tips": "Take with food. Often combined with vitamin C for enhanced vascular effect. Timing is flexible — once daily with a meal is fine.", "cycle": "" }, { "name": "L-Arginine", "tier": "t2", "trending": false, "tag": "Blood flow · Erectile function · Blood pressure", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "An amino acid that your body converts into nitric oxide, which relaxes blood vessels. Multiple trials show it modestly lowers blood pressure and improves erectile function. However, L-citrulline actually raises blood arginine levels more effectively than arginine supplements themselves. May cause digestive upset at doses above 6 g. Avoid after a heart attack as the VINTAGE-MI trial showed increased mortality.", "dose": "3–6 g/day in divided doses; L-citrulline may be more effective; AVOID after recent heart attack", "tips": "Take on an empty stomach 30–60 min before exercise or activity. Split into 2–3 doses to reduce stomach upset. Do not use after a heart attack.", "cycle": "" }, { "name": "Lactobacillus crispatus", "tier": "t2", "trending": false, "tag": "Vaginal health · UTI · BV prevention", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The dominant beneficial bacterium in healthy vaginal flora. Women with high L. crispatus levels have significantly lower rates of bacterial vaginosis, yeast infections, and UTIs. A 2024 trial of vaginal L. crispatus supplementation showed significantly reduced BV recurrence. Oral and vaginal delivery both studied. One of the most promising next-generation probiotics for women.", "dose": "1–10 billion CFU/day oral or vaginal; CTV-05 and LACTIN-V strains best studied", "tips": "Take oral form daily with or without food. For vaginal use, follow product instructions. Refrigerate for freshness and consistency.", "cycle": "" }, { "name": "Amla / Indian gooseberry (Phyllanthus emblica)", "tier": "t2", "trending": false, "tag": "Antioxidant · Cholesterol · Vitamin C", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "One of the richest natural sources of vitamin C, containing 20 times more than oranges by weight. The Upadya 2019 (J Ayurveda Integr Med) study and Akhtar 2011 trial found amla significantly lowers total and LDL cholesterol and reduces inflammation markers. The vitamin C in amla is uniquely stable due to tannin complexes. Widely used in Ayurveda as Triphala component. Very safe with centuries of food and medicinal use.", "dose": "500–1,000 mg/day amla extract or 5–10 g/day dried powder; rich in stable vitamin C and polyphenols", "tips": "Take with water at any time of day. Can be mixed into smoothies or yoghurt. Avoid iron supplements at the same time as vitamin C greatly increases iron absorption.", "cycle": "" }, { "name": "Saffron Affron (standardised extract)", "tier": "t2", "trending": false, "tag": "Depression · PMS · Cognition", "scores": { "composite": 69, "efficacy": 4, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Affron® is a standardised saffron extract (≥3.5% Lepticrosalides) developed by Pharmactive Biotech. Multiple RCTs at 28 mg/day support efficacy in mild-moderate depression and anxiety, with effect sizes comparable to standalone saffron. The 2025 Cheng NMA (PMID 40314175) ranks saffron monotherapies among the most effective nutraceuticals for depression (SMD 0.69 vs antidepressants). Caution with SSRI, MAOI, tramadol — additive serotonin syndrome risk.", "dose": "14–28 mg/day Affron standardised extract (or equivalent lepticrosalide content); allow 4–8 weeks", "tips": "Take with food or water. Do not combine with antidepressants, MAOIs, or oral contraceptives without medical guidance. Allow 4–8 weeks to assess mood response.", "cycle": "" }, { "name": "Hesperidin methyl chalcone", "tier": "t2", "trending": false, "tag": "Leg swelling · Circulation · Venous tone", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A modified form of hesperidin with improved water solubility and better absorption than standard hesperidin. Multiple European trials show it significantly reduces leg swelling, heaviness, and pain from venous insufficiency and varicose veins within 6 weeks. Often combined with diosmin in French vein-health formulas. Very safe with no known drug interactions at tested doses.", "dose": "500 mg/day hesperidin methyl chalcone alone or as part of diosmin-HMC combination", "tips": "Take with food. Consistent daily use for at least 6 weeks before assessing results. Combining with leg elevation and regular walking enhances circulation benefits.", "cycle": "" }, { "name": "Caprylic acid C8 (targeted MCT)", "tier": "t2", "trending": false, "tag": "Ketosis · Cognition · Gut antimicrobial", "scores": { "composite": 69, "efficacy": 3, "safety": 4, "research": 2, "onset": 5, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The 8-carbon medium-chain fatty acid (C8) is the most ketogenic of the MCTs, bypassing the lymphatic system and converting to ketones in the liver within 30 minutes. Gram-for-gram it produces roughly 3× the ketone elevation of a standard C8/C10 blend and 6× that of coconut oil. Used clinically in the Axona formulation for mild Alzheimer's disease. Has direct antimicrobial activity against Candida albicans at the gut concentrations reached during oral dosing. Common starting dose is 5 g and builds gradually — starting at full dose reliably causes GI upset.", "dose": "5–15 mL/day pure C8 MCT oil; start with 5 mL to avoid GI distress; more ketogenic than standard MCT", "tips": "Start with 5 mL per day and build up over 1–2 weeks to avoid nausea. Best added to coffee, smoothies, or food. Do not heat above 160°C — it degrades at high cooking temperatures.", "cycle": "" }, { "name": "Proline (L-Proline)", "tier": "t2", "trending": false, "tag": "Collagen synthesis · Wound healing · Skin", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "The primary structural component of collagen, making up about 28% of all collagen residues. Your body synthesises proline from glutamate, but supplementation alongside vitamin C and glycine may support collagen production after injury or during aging. Often included in collagen stacks. Very safe at standard doses.", "dose": "500–2,000 mg/day alongside vitamin C and glycine for collagen synthesis support", "tips": "Take with vitamin C for optimal collagen synthesis — they work together. Can be taken with or without food. Morning is a convenient time. Very safe at all tested doses.", "cycle": "" }, { "name": "Amalaki/Amla (Emblica officinalis, standardised)", "tier": "t2", "trending": false, "tag": "Ayurveda · Antioxidant · Vitamin C source", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Indian gooseberry is one of the richest natural sources of vitamin C and contains unique tannins (emblicanin A/B) that are highly stable antioxidants. The Upadya 2019 (J Ayurveda Integr Med) study and Akhtar 2011 trial found standardised amla extract significantly reduced LDL cholesterol, triglycerides, and fasting blood glucose. Also improves endothelial function. Extremely safe with thousands of years of dietary use.", "dose": "500–1,000 mg/day standardised extract (40% tannins); or 3–6 g/day whole fruit powder", "tips": "Take with food. Extremely well tolerated. The vitamin C in amla is more heat-stable than synthetic ascorbic acid due to the protective tannin matrix. Can be used in cooking.", "cycle": "" }, { "name": "Chondroitin sulfate (standalone)", "tier": "t2", "trending": false, "tag": "Osteoarthritis · Cartilage preservation · Joint space · GAIT trial", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A structural glycosaminoglycan that draws water into the joint matrix, providing cushioning and reducing cartilage degradation enzymes (MMP-3, MMP-13). Unlike glucosamine, chondroitin has stronger evidence for slowing structural OA progression rather than just symptom relief. The MOAKS study found 800 mg/day significantly reduced cartilage loss on MRI at 24 months. A 2023 network meta-analysis ranked chondroitin above glucosamine for joint space preservation. Pain relief effect size is modest but comparable to low-dose NSAIDs without the GI risks. European OA guidelines recommend it as a slow-acting drug.", "dose": "800–1,200 mg/day chondroitin sulfate; separate from other supplements; minimum 3-month trial for structural benefits", "tips": "Take with food to minimise mild GI upset in some users. May mildly potentiate warfarin — check with your doctor if on anticoagulants. At least 3 months needed to assess benefit. The structural protective effect is gradual and cumulative — commit to daily use.", "cycle": "Safe for continuous long-term use indefinitely. Most benefit from sustained daily use. Stopping reverses structural protection within weeks." }, { "name": "Capsinoids (CH-19 sweet pepper)", "tier": "t2", "trending": false, "tag": "Weight management · Thermogenesis · Metabolic", "scores": { "composite": 69, "efficacy": 3, "safety": 5, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Non-pungent analogues of capsaicin found in CH-19 sweet pepper. Unlike capsaicin, capsinoids do not activate oral TRPV1 receptors (no burning sensation), but stimulate intestinal TRPV1, activating sympathetically-driven fat oxidation and thermogenesis. Meta-analyses show consistent energy expenditure increases of 50–100 kcal/day and enhanced fat oxidation, particularly from visceral fat. No cardiovascular stimulation or GI irritation. Currently the safest thermogenic supplement option available.", "dose": "6–10 mg/day with meals", "tips": "Most effective when caloric intake is controlled; combine with moderate aerobic exercise; no cycling required", "cycle": "" }, { "name": "Ashwagandha (KSM-66)", "tier": "t2", "trending": true, "tag": "Stress · Anxiety · Sleep", "scores": { "composite": 68, "efficacy": 4, "safety": 3, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Helps lower stress and anxiety levels noticeably within weeks. Multiple 2024-2025 reviews show it significantly reduces the stress hormone cortisol. Safety data beyond 3 months is limited, and rare cases of liver injury have been reported. Best used in cycles of 8 to 12 weeks on, then 2 to 4 weeks off. Choose a standardized extract like KSM-66.", "dose": "300–600 mg/day standardised extract; cycle 8–12 wks on, 2–4 off", "tips": "Take with food or water. Split into morning and evening doses if using 600 mg. Avoid combining with thyroid medications. Stop 2 weeks before any planned surgery.", "cycle": "Cycle 8-12 weeks on, 2-4 weeks off. Safety beyond 3 months not well established. Rare liver injury cases reported with continuous use. NCCIH recommends caution with prolonged use." }, { "name": "Elderberry (Sambucus nigra)", "tier": "t2", "trending": false, "tag": "Cold/Flu · Immunity", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Traditional remedy with mixed modern evidence. The Hawkins 2019 meta-analysis of 4 small RCTs reported a ~2-day reduction in upper-respiratory symptom duration, but the larger Macknin 2020 RCT in children with influenza (Clinical Infectious Diseases) found no benefit over placebo and possibly a longer symptom course. Rich in antioxidants. Best used at the first sign of illness rather than daily. Generally well tolerated; raw berries, bark and leaves contain cyanogenic glycosides and must be cooked.", "dose": "15 mL syrup × 4 daily for 3–5 days within 48 hrs of onset", "tips": "Start at the very first sign of illness for best effect. Can be taken with or without food. Space doses evenly through the day. No known drug interactions.", "cycle": "" }, { "name": "Taurine", "tier": "t2", "trending": false, "tag": "Cardiovascular · Metabolic · Aging", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Body taurine declines with age. A 2024 review of 20 trials (808 people) found it significantly lowers resting heart rate (~3.6 bpm) and blood pressure (~4 mmHg) and improves cardiac pumping. A 2023 Nature study linked higher taurine to healthier aging in animals. Supports muscle function and cellular energy. Very safe with no serious side effects reported.", "dose": "500–3,000 mg/day in 2–3 divided doses with meals", "tips": "Take with meals, split into 2–3 doses through the day. If on blood pressure medication, monitor BP as effects are additive. Can be taken at any time of day with food.", "cycle": "" }, { "name": "Digestive enzymes", "tier": "t2", "trending": false, "tag": "IBS · Food intolerance · Bloating", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps you digest food when your body doesn't produce enough enzymes on its own. Strong evidence for people whose pancreas doesn't make enough enzymes. A 2024 trial also found benefit for general bloating and indigestion. Lactase supplements are Cochrane-supported for lactose intolerance. Choose the right enzyme type for your specific issue.", "dose": "Lactase: 6,000–9,000 FCC units with dairy. Broad blend: 1 capsule with largest meal.", "tips": "Take at the very start of a meal — digestive enzymes must be present when food arrives. Do not take away from meals. No food or drug interactions known.", "cycle": "" }, { "name": "Bromelain", "tier": "t2", "trending": false, "tag": "Inflammation · Sinusitis · Recovery", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A natural enzyme from pineapple stems that helps reduce swelling and pain. A 2024 review of 8 trials found it significantly reduces post-surgical swelling and recovery time. Approved in Germany as a treatment for sinus inflammation. Take between meals for anti-inflammatory effects or with meals to help digest protein. Generally well tolerated.", "dose": "500–1,000 mg/day (2,400–2,800 GDU/g) between meals for inflammation; with food for digestion", "tips": "For inflammation: take between meals on an empty stomach. For digestion: take with the first bite of food. Avoid with blood-thinning medications — has mild anticoagulant activity.", "cycle": "" }, { "name": "Andrographis paniculata", "tier": "t2", "trending": false, "tag": "Immunity · Cold/Flu · Inflammation", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A systematic review by Hu and colleagues (2017) pooling 33 RCTs concluded andrographis appears to shorten the duration and severity of acute upper-respiratory infections when started early, though most trials were small and of low–moderate quality. Best evidence is for standardised extracts (≥30% andrographolides) taken within 36–48 hours of symptom onset. Well-tolerated short-term. Avoid in pregnancy — possible uterotonic effects. Not for daily prevention.", "dose": "400 mg standardised extract (≥30% andrographolides) × 3 daily for 5 days at symptom onset", "tips": "Take at the very first sign of symptoms — effectiveness drops sharply beyond 36 hours. Take with or after food to reduce bitter taste and stomach upset.", "cycle": "" }, { "name": "Spore-based probiotics (Bacillus coagulans)", "tier": "t2", "trending": false, "tag": "Gut health · IBS · Resilience", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Spore-forming probiotics survive stomach acid and shelf storage better than traditional strains, so they don't need refrigeration. Bacillus coagulans has the strongest evidence among spore-based probiotics, with multiple trials showing reduced IBS symptoms and improved gut barrier function. Generally well tolerated with no major side effects.", "dose": "1–2 billion CFU/day; survives stomach acid without enteric coating", "tips": "Can be taken with or without food — spore probiotics survive stomach acid and do not need to be taken before meals. No refrigeration required.", "cycle": "" }, { "name": "Pantothenic acid (Vitamin B5)", "tier": "t2", "trending": false, "tag": "Energy · Adrenal support · Skin", "scores": { "composite": 68, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Essential for making coenzyme A, which your body needs to produce energy from food and synthesize hormones. True deficiency is extremely rare because this vitamin is found in nearly all foods. Supplementation may help with acne at higher doses, though evidence is limited. Very safe with no known upper limit for toxicity established.", "dose": "5–10 mg/day (adequate intake); 500 mg+ studied for acne but evidence is limited", "tips": "Take in the morning with water and food. Water-soluble, so timing is flexible — but morning dosing avoids any mild stimulation. High doses (>1 g/day) may cause diarrhoea — stay within studied range unless supervised.", "cycle": "" }, { "name": "Artichoke extract (Cynara scolymus)", "tier": "t2", "trending": false, "tag": "Liver · Digestion · Cholesterol", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Artichoke leaf extract has moderate evidence for lowering LDL cholesterol and improving symptoms of indigestion. A 2018 Cochrane-style review found it reduced total cholesterol by roughly 10 to 15 percent in mildly elevated cases. It also stimulates bile production, which can ease bloating and discomfort after fatty meals. Very safe with minimal side effects in trials lasting up to 12 weeks.", "dose": "600–1,800 mg/day standardised artichoke leaf extract, taken with meals", "tips": "Take with meals to stimulate digestion. Avoid if you have gallstones — it increases bile flow. Morning or before the largest meal of the day works well.", "cycle": "" }, { "name": "Betaine TMG (trimethylglycine)", "tier": "t2", "trending": false, "tag": "Methylation · Homocysteine · Liver", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A methyl donor that helps your body convert homocysteine back to methionine, reducing cardiovascular risk. FDA-approved for the rare condition homocystinuria, and effective for lowering elevated homocysteine in the general population. Also supports liver health by preventing fat accumulation. Found naturally in beets and spinach. Very safe at recommended doses with decades of clinical use for homocystinuria.", "dose": "500–3,000 mg/day; 6,000 mg/day for elevated homocysteine under medical supervision", "tips": "Take with food and plenty of water — large doses can cause fishy body odour. Morning with breakfast is a good time. Safe to combine with B12 and folate.", "cycle": "" }, { "name": "Aged garlic extract (Kyolic)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Blood pressure · Immune", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Regular garlic causes digestive upset and odour, but the aged extract form (Kyolic) is odourless and better tolerated. A meta-analysis by Ried (Exp Ther Med 2020) pooling 12 trials found aged garlic extract reduced systolic blood pressure by roughly 8 mmHg in hypertensive adults, with smaller effects in normotensive subjects. Coronary calcium trials (Budoff 2016) also suggest modestly reduced arterial plaque progression. The aging process converts harsh sulfur compounds into the gentler, more bioactive S-allyl cysteine.", "dose": "600–1,200 mg/day aged garlic extract (standardised to S-allyl cysteine)", "tips": "Take with food. Odourless so timing is flexible. Can be combined with omega-3s for cardiovascular support. Avoid with blood thinners at high doses.", "cycle": "" }, { "name": "Pelargonium sidoides (Umckaloabo)", "tier": "t2", "trending": false, "tag": "Acute bronchitis · Cold · Respiratory", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A South African plant extract with strong Cochrane-level evidence for acute bronchitis. The Timmer et al. 2013 Cochrane review (8 trials) found it significantly reduces symptom severity and duration of acute bronchitis and the common cold compared to placebo. Works best when started within the first 48 hours of symptoms. Generally well tolerated for short-term use of 7 to 10 days. Not for daily prevention, only acute illness.", "dose": "EPs 7630 extract: 30 drops × 3 daily or 20 mg tablets × 3 daily for 7–10 days at symptom onset", "tips": "Take on an empty stomach if using liquid drops, or as directed for tablets. Start within 48 hours of symptom onset. Take 3 times daily as studied.", "cycle": "" }, { "name": "Ivy leaf extract (Hedera helix)", "tier": "t2", "trending": false, "tag": "Cough · Bronchitis · Respiratory", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of the best-studied herbal cough remedies in Europe. ESCOP approves it for productive cough associated with respiratory infections. A 2024 review of 10 trials confirmed it significantly reduces cough frequency and severity in both children and adults. Works by relaxing bronchial smooth muscle and thinning mucus. Very well tolerated with an excellent safety record in pediatric use.", "dose": "100 mg dried leaf extract/day for adults; weight-adjusted for children; EA 575 extract best studied", "tips": "Take with water at any time of day. The liquid extract is easiest for children. Can be combined with thyme for added benefit.", "cycle": "" }, { "name": "Thyme extract (Thymus vulgaris)", "tier": "t2", "trending": false, "tag": "Cough · Bronchitis · Antimicrobial", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "ESCOP and German Commission E approved thyme for bronchitis and productive cough. A 2024 review found thyme extract significantly reduces cough frequency in acute bronchitis, especially when combined with ivy leaf. Contains thymol, a potent natural antimicrobial. Very safe with centuries of culinary and medicinal use. Most effective as a standardised liquid extract.", "dose": "300–600 mg/day standardised thyme extract or 2–3 cups thyme tea; often combined with ivy leaf", "tips": "Drink 1–3 cups/day of warm tea throughout the day, or take standardised extract with meals. Can be combined with honey for extra throat soothing. Pairs well with ivy leaf for cough.", "cycle": "" }, { "name": "Melatonin extended-release", "tier": "t2", "trending": false, "tag": "Sleep maintenance · Older adults", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Standard melatonin helps you fall asleep but wears off quickly. Extended-release formulations maintain blood levels throughout the night, helping people who fall asleep fine but wake at 2 to 4 AM. A 2024 review found extended-release melatonin at 2 mg significantly improves sleep maintenance in adults over 55. The EMA-approved Circadin brand (2 mg extended-release) has the most evidence.", "dose": "2 mg extended-release 1–2 hours before bed; most effective for sleep maintenance in adults 55+", "tips": "Take 1–2 hours before your target bedtime with water in a dimly lit room. Avoid alcohol and bright screens after taking. Do not crush the tablet.", "cycle": "" }, { "name": "Zeaxanthin (standalone)", "tier": "t2", "trending": false, "tag": "Eye health · Macular pigment · AMD", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "One of two oxygenated carotenoids concentrated in the central macula (the other is lutein), where it absorbs blue-light photons before they damage photoreceptor outer segments. The AREDS2 trial established 2 mg zeaxanthin plus 10 mg lutein daily as the optimal combination for slowing progression to advanced AMD in at-risk patients — roughly a 25% reduction in progression over five years. Modest effects on visual performance metrics and digital eye strain have also been reported. Extremely safe; excess is excreted without toxicity and minor harmless skin yellowing can occur at very high intakes.", "dose": "2–4 mg/day standalone or as part of the AREDS2 combination (2 mg zeaxanthin + 10 mg lutein)", "tips": "Take with a fatty meal — carotenoids are fat-soluble. Can be taken any time of day with food. Often combined with lutein in eye-health formulas.", "cycle": "" }, { "name": "Lutein (standalone)", "tier": "t2", "trending": false, "tag": "Eye health · Blue light · Macular", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The dominant carotenoid in macular pigment that protects against AMD and digital eye strain. The AREDS2 trial confirmed 10 mg per day significantly reduces advanced AMD risk. Also improves visual performance in people exposed to blue light from screens. Usually paired with 2 mg zeaxanthin. Found in spinach, kale, and eggs. Very safe — no toxicity ceiling established from food or supplements.", "dose": "10 mg/day lutein (AREDS2 dose); pair with 2 mg zeaxanthin; take with a fatty meal for best absorption", "tips": "Take with a meal containing fat for best absorption. Can be taken at any time of day. Pairing with zeaxanthin mirrors natural dietary ratios found in leafy greens.", "cycle": "" }, { "name": "L-Glutamine (post-infectious IBS)", "tier": "t2", "trending": false, "tag": "Gut barrier · IBS-D · Intestinal permeability", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The primary fuel for intestinal epithelial cells and lymphocytes. A 2019 Gut trial (Zhou et al.) found 15 g/day for 8 weeks significantly reduced IBS-D symptoms and restored gut barrier function in patients with diarrhea-predominant post-infectious IBS. Effects in other IBS subtypes are not established. Healthy people with an intact mucosa already synthesise large amounts of glutamine in skeletal muscle, and additional supplementation adds little — the indication is narrow and condition-specific.", "dose": "15 g/day in 3 divided doses for post-infectious IBS-D; minimal benefit in general healthy population", "tips": "Dissolve in water or juice. Take 30 min before or between meals for gut-barrier focus. Can be taken with food. No significant drug interactions at standard doses.", "cycle": "" }, { "name": "Taurine (cardiac and metabolic)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Metabolic · Aging", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A conditionally essential amino sulfonic acid that regulates cellular hydration, mitochondrial function, and cardiac electrical stability. Circulating taurine declines by roughly 80% between young adulthood and late life. A 2024 meta-analysis of 20 randomised trials found 3–6 g/day lowered resting heart rate by ~3.6 bpm and blood pressure by ~4 mmHg. A 2023 Nature paper in aged mice and non-human primates linked taurine supplementation to improvements in multiple aging biomarkers, though the human healthspan trials are still years from reading out. Very safe at tested doses; avoid in bipolar mania.", "dose": "500–3,000 mg/day in 2–3 divided doses; blood pressure effects are additive with antihypertensives", "tips": "Take with meals split into 2–3 daily doses. If on blood pressure medication, monitor BP as effects are additive. Can be taken at any time of day.", "cycle": "" }, { "name": "Evening primrose oil (EPO)", "tier": "t2", "trending": false, "tag": "Women's health · PMS · Skin", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that modulates prostaglandin production. A 2024 meta-analysis of 8 trials found EPO significantly reduced breast pain (mastalgia) severity. Also shows modest benefits for eczema and PMS symptoms. Very safe at standard doses. NICE guidelines note it may help cyclical breast pain when taken for 3–6 months.", "dose": "1,000–3,000 mg/day EPO (providing 80–240 mg GLA); take for at least 3 months for cyclical breast pain", "tips": "Take with food for better absorption. Allow 3–6 months for full benefits in cyclical breast pain. Very safe for long-term use. Avoid before surgery due to mild antiplatelet effects.", "cycle": "" }, { "name": "Green-lipped mussel (Perna canaliculus)", "tier": "t2", "trending": false, "tag": "Joint · Anti-inflammatory · Omega-3", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A New Zealand shellfish (Perna canaliculus) providing a unique lipid fraction including eicosatetraenoic acid (ETA), omega-3s, and furan fatty acids with anti-inflammatory activity distinct from standard fish oil. Meta-analyses show clinically meaningful reductions in osteoarthritis pain and stiffness, with effect sizes comparable to NSAIDs but better tolerance. Stabilised lipid extract (Lyprinol/Pernaton) has the strongest evidence; freeze-dried powders are less reliable. Avoid with shellfish allergy.", "dose": "200–400 mg standardised lipid extract or 1000–3000 mg freeze-dried powder daily", "tips": "Lipid extract (Lyprinol) is more potent than powder; take with food; allow 4-8 weeks for joint benefits; contraindicated in shellfish allergy", "cycle": "" }, { "name": "Pyridoxal 5-phosphate (P5P)", "tier": "t2", "trending": false, "tag": "Vitamin B6 · Neurotransmitters · Homocysteine", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The bioactive coenzyme form of vitamin B6 that bypasses the hepatic conversion pyridoxine HCl requires. Preferred in those with impaired hepatic function, aldehyde oxidase deficiency, or on drugs that inhibit B6 conversion. Essential cofactor for over 140 enzymatic reactions including neurotransmitter synthesis (GABA, serotonin, dopamine), homocysteine methylation, and haem formation. Chronic high-dose pyridoxine HCl (>200 mg/day long-term) causes sensory neuropathy — P5P does not appear to carry the same risk but caution still warranted.", "dose": "20–50 mg P5P daily; up to 100 mg short-term for specific indications", "tips": "Take in the morning (can be stimulating); preferred over pyridoxine HCl for neuropathy history and liver disease; monitor for tingling/numbness suggesting neuropathy", "cycle": "" }, { "name": "Bacillus clausii", "tier": "t2", "trending": false, "tag": "Probiotic · Antibiotic-associated diarrhoea", "scores": { "composite": 68, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A spore-forming probiotic (Enterogermina) used extensively in Europe, India, and Latin America for antibiotic-associated diarrhoea, paediatric diarrhoea, and IBS. Survives simultaneous antibiotic exposure due to intrinsic resistance to common antibiotics — making it uniquely suitable for concurrent use with antibiotics. Multiple RCTs support benefit in children and adults for acute diarrhoea. Naturally antibiotic-resistant strains theoretically raise horizontal-transfer concerns, though no clinical problems have emerged in decades of use.", "dose": "2–6 billion spores daily, taken in 1–3 divided doses with or without food. Often dispensed as 5-mL liquid vials in Europe/India.", "tips": "Can be taken concurrently with antibiotics (unlike most probiotics); often dispensed as liquid vials in Europe/India; particularly well-tolerated in children", "cycle": "" }, { "name": "Algal oil (vegan DHA/EPA)", "tier": "t2", "trending": false, "tag": "Omega-3 · Vegan · DHA", "scores": { "composite": 68, "efficacy": 3, "safety": 5, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "DHA (and increasingly EPA) produced by microalgae (Schizochytrium, Crypthecodinium) — the original producers of marine omega-3s that fish accumulate through the food chain. Equivalent bioavailability to fish oil per gram EPA/DHA in head-to-head trials. The definitive omega-3 source for vegetarians/vegans and the cleanest option for heavy-metal avoidance. Cost per gram DHA is higher than fish oil but falling. The only strictly vegan way to reliably achieve DHA sufficiency.", "dose": "500–2000 mg combined EPA+DHA daily (check product potency — varies widely)", "tips": "Check EPA:DHA ratio — pure DHA products lack EPA; store cool and dark; more expensive than fish oil but equivalent efficacy; essential for vegan pregnancy", "cycle": "" }, { "name": "NAC (N-Acetyl Cysteine)", "tier": "t2", "trending": false, "tag": "Antioxidant · OCD · Addiction", "scores": { "composite": 67, "efficacy": 3, "safety": 4, "research": 4, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Replenishes glutathione, your body's master antioxidant. Strong evidence as an add-on treatment for OCD, addiction cravings, and schizophrenia. IV NAC is the standard hospital treatment for Tylenol overdose. Supports respiratory health during illness. Mild anticoagulant effect at high doses — caution with warfarin. Long clinical safety record.", "dose": "600–1,200 mg/day for general use; 1,200–2,400 mg/day for OCD/addiction in 2 divided doses with food", "tips": "Take with food to reduce stomach upset. Space 2 hours from blood-thinning medications. Can be taken morning and evening. Avoid with chemotherapy unless supervised by an oncologist.", "cycle": "Safe for continuous use at standard doses. No cycling needed. Used clinically for years at a time for conditions like OCD and respiratory health." }, { "name": "Iodine", "tier": "t2", "trending": false, "tag": "Thyroid function · Deficiency", "scores": { "composite": 67, "efficacy": 4, "safety": 3, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Essential for thyroid hormone production and fetal brain development. WHO estimates deficiency affects over 2 billion people and is the most common preventable cause of intellectual disability. Excess iodine is equally harmful — it can trigger thyroid dysfunction. Test urinary iodine and thyroid panel before supplementing. Iodised salt and seafood are usually sufficient.", "dose": "150–220 mcg/day if deficient; test urinary iodine and thyroid panel first; do not exceed 1,100 mcg/day", "tips": "Take with food at any time of day. Space 4 hours from levothyroxine. Do not take with high-calcium foods, as calcium may impair absorption. Test levels before starting.", "cycle": "" }, { "name": "Theacrine (TeaCrine)", "tier": "t2", "trending": false, "tag": "Energy · Focus · Tolerance-free", "scores": { "composite": 67, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Provides clean energy similar to caffeine but without the tolerance buildup. 2024 trials found comparable energy and focus benefits with no tolerance even after 8 weeks of daily use. Unlike caffeine, it doesn't raise heart rate or blood pressure. Can be combined with caffeine for a stronger effect without jitters. Well tolerated in studies.", "dose": "100–200 mg/day; can combine with caffeine for synergistic effect without jitters", "tips": "Take in the morning or early afternoon with water. Avoid in the evening — may delay sleep. Can be taken with or without food.", "cycle": "" }, { "name": "Dihydromyricetin (DHM)", "tier": "t2", "trending": false, "tag": "Hangover · Liver protection · Alcohol metabolism", "scores": { "composite": 67, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A flavonoid from the Japanese raisin tree that has been proposed to accelerate alcohol metabolism. Small human trials (e.g. Chen 2020 at 300 mg) have been mostly negative or inconsistent for hangover severity, while animal and mechanistic work suggest upregulation of liver ADH and ALDH enzymes and possible liver-protective effects. Generally well tolerated short-term. Does not reduce acute impairment. Human evidence for hangover prevention remains weak.", "dose": "300–600 mg before or during alcohol consumption; 600 mg studied in clinical trials", "tips": "Take with water 30–60 min before drinking, and a second dose just before bed if you continue drinking. Most effective when taken before the first drink. Do not use as a reason to drink more — DHM reduces acetaldehyde but not BAC or impairment.", "cycle": "" }, { "name": "Elderberry + Zinc combo", "tier": "t2", "trending": false, "tag": "Cold/Flu · Immunity", "scores": { "composite": 67, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Combines two ingredients with individual evidence for shortening colds. Elderberry reduces cold duration by 2 to 4 days and zinc lozenges shorten colds by about 2 days when started early. The combination is popular in cold and flu products, though no trials have tested whether the pair works better than either ingredient alone. Both are well tolerated.", "dose": "15 mL elderberry syrup + 15–30 mg zinc per day at first signs of illness for 3–5 days", "tips": "Take at the first sign of illness. Zinc can be taken with a light snack if it causes nausea. Avoid zinc with dairy or high-fibre foods — they reduce absorption.", "cycle": "" }, { "name": "Hesperidin", "tier": "t2", "trending": false, "tag": "Circulation · Venous insufficiency", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A citrus flavonoid found naturally in oranges and lemons that supports healthy blood vessel function. Multiple European trials show it significantly improves symptoms of chronic venous insufficiency including leg heaviness, swelling, and cramps. Commonly combined with diosmin in products sold throughout Europe for vein health. Very safe with no serious side effects.", "dose": "500 mg/day hesperidin or 900 mg/day diosmin-hesperidin complex", "tips": "Take with food. Timing is flexible. Safe to combine with other vein-support supplements like rutin or vitamin C.", "cycle": "" }, { "name": "Bilberry extract", "tier": "t2", "trending": false, "tag": "Eye health · Circulation · Antioxidant", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Rich in anthocyanins and studied for eye fatigue, night vision, and circulation. Several small trials show modest improvements in screen-related visual fatigue and eye dryness. Night vision evidence is mixed and based largely on older studies. Very safe with no significant drug interactions and a long history of use in European herbal medicine.", "dose": "80–480 mg/day standardised to 25% anthocyanins; best studied for eye fatigue and dryness", "tips": "Take with food. Can be taken morning or evening. Safe to combine with other antioxidants. No significant drug interactions at standard doses.", "cycle": "" }, { "name": "Butterbur (Petasites hybridus)", "tier": "t2", "trending": false, "tag": "Migraine prevention · Allergies", "scores": { "composite": 67, "efficacy": 4, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the few herbal supplements with strong evidence for migraine prevention. AAN and AHS guidelines previously recommended 150 mg per day based on trials showing a 48 percent reduction in migraine frequency. However, raw butterbur contains pyrrolizidine alkaloids that cause liver damage. Only PA-free certified extracts (like Petadolex) are safe. Product was withdrawn from German market in 2009 over quality concerns. Use only PA-free brands.", "dose": "75 mg PA-free extract twice daily for migraine prevention; ONLY use certified PA-free products", "tips": "Take with food. Only use PA-free certified products. Twice daily with meals. Avoid if you have ragweed allergy — possible cross-reaction.", "cycle": "" }, { "name": "Magnesium taurate", "tier": "t2", "trending": false, "tag": "Cardiovascular · Blood pressure · Arrhythmia", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Combines magnesium with the amino acid taurine, both of which independently support cardiovascular health. The combination may offer synergistic blood pressure and heart rhythm benefits compared to other magnesium forms. Preferred by cardiologists for patients with arrhythmias or hypertension. Gentle on the stomach with minimal laxative effect. Less research than glycinate or citrate forms but strong theoretical rationale for cardiac use.", "dose": "200–400 mg elemental magnesium from magnesium taurate; preferred for cardiovascular indications", "tips": "Take with food in the evening — magnesium can have a calming effect and helps with sleep. Avoid taking with calcium supplements at the same time if possible.", "cycle": "" }, { "name": "Vitamin C (liposomal)", "tier": "t2", "trending": false, "tag": "Immunity · Absorption · Antioxidant", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Liposomal encapsulation wraps vitamin C in fat-based vesicles that bypass normal gut absorption limits. A 2024 trial found liposomal vitamin C achieves significantly higher blood levels than standard vitamin C at the same dose, approaching intravenous levels. Especially useful for people who get diarrhoea from standard vitamin C above 500 mg. More expensive than regular ascorbic acid. Choose products with verified liposomal encapsulation.", "dose": "500–1,000 mg/day liposomal vitamin C; achieves higher blood levels than standard oral form", "tips": "Take on an empty stomach for fastest absorption, or with a light meal. Avoid high-heat drinks. Can be taken morning or evening. Safe to combine with vitamin E and glutathione.", "cycle": "" }, { "name": "Flaxseed oil (ALA omega-3)", "tier": "t2", "trending": false, "tag": "Plant omega-3 · Inflammation · Heart", "scores": { "composite": 67, "efficacy": 2, "safety": 5, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "The richest plant source of alpha-linolenic acid, a short-chain omega-3 fatty acid. However, your body converts only about 5 to 10 percent of ALA into the EPA and DHA that provide most omega-3 health benefits. A direct EPA/DHA supplement from fish or algae oil is far more efficient. Flaxseed oil is reasonable as a general anti-inflammatory for vegans who cannot take algal DHA, but should not be considered equivalent to fish oil.", "dose": "1–2 tablespoons/day or 1,000–2,000 mg ALA capsules; NOT equivalent to EPA/DHA — conversion is only 5–10%", "tips": "Take with a meal containing fat. Keep refrigerated and use within weeks of opening — goes rancid quickly. Do not heat or cook with it. Do not substitute for fish or algal oil.", "cycle": "" }, { "name": "Marine collagen (fish-derived)", "tier": "t2", "trending": false, "tag": "Skin · Joint · Bioavailability", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Fish-derived collagen peptides with smaller molecular weight than bovine collagen, potentially improving absorption. Proksch et al. 2014 (Skin Pharmacol Physiol, bovine collagen hydrolysate) and subsequent trials with marine collagen peptides found significant improvements in skin hydration, elasticity, and wrinkle depth at 8–12 weeks. Primarily type I collagen, which is the dominant collagen in skin. Suitable for people who avoid bovine or porcine products. More expensive than bovine collagen.", "dose": "5–10 g/day marine collagen peptides; type I collagen — best for skin; take with vitamin C", "tips": "Mix into a warm or cold drink. Take with vitamin C to boost collagen synthesis. Morning or evening both fine — consistency matters most.", "cycle": "" }, { "name": "L-Carnosine", "tier": "t2", "trending": false, "tag": "Anti-glycation · Stomach health · Aging", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A dipeptide of beta-alanine and histidine that prevents sugar from attaching to proteins, a key driver of tissue aging. Multiple trials show it reduces H. pylori infection when combined with antibiotics. Rapidly broken down in the gut — zinc carnosine form is preferred for gut applications. Very safe at all tested doses.", "dose": "1,000–2,000 mg/day L-carnosine; or 75 mg zinc carnosine × 2 for targeted gut applications", "tips": "Take on an empty stomach or between meals for systemic anti-glycation effects. For gut protection, zinc carnosine form before meals is preferred. Very safe at all tested doses.", "cycle": "" }, { "name": "Plant ceramides", "tier": "t2", "trending": false, "tag": "Skin · Gut barrier · Hydration", "scores": { "composite": 67, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Ceramides are structural lipids essential for skin barrier integrity and gut epithelial function. Plant-derived ceramides (from wheat gliadin, konjac, or rice bran) can be incorporated into skin membranes after oral ingestion. A French RCT using wheat-derived ceramides showed significant improvements in skin hydration, smoothness, and elasticity within 3 months. Emerging gut barrier data is also encouraging. A novel but biologically plausible supplement category with an excellent safety profile.", "dose": "30–200 mg/day wheat gliadin ceramide complex with a fat-containing meal", "tips": "Consistent daily intake for at least 4–8 weeks needed; wheat-derived forms are contraindicated in coeliac disease; take with fat for best absorption", "cycle": "" }, { "name": "Dietary Nitrate / Beetroot", "tier": "t2", "trending": false, "tag": "Endurance · Blood pressure", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Boosts exercise endurance and naturally lowers blood pressure via nitric oxide production. A 2025 review of 20 studies (2,672 people) found it meaningfully improves exercise performance. Caution: avoid antibacterial mouthwash, which kills the oral bacteria needed to convert nitrate to active nitric oxide. If on blood pressure medication, monitor for additive hypotension.", "dose": "400–800 mg dietary nitrate (≈300–600 mL concentrated beetroot juice), 2–3 hrs before exercise", "tips": "Take 2–3 hours before exercise for peak nitric oxide levels. Avoid antibacterial mouthwash — it destroys the oral bacteria needed to convert nitrate. Do not brush teeth immediately after.", "cycle": "" }, { "name": "Choline", "tier": "t2", "trending": false, "tag": "Cognition · Liver · Methylation", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "An essential nutrient that 90% of Americans under-consume. Critical for brain cell signaling, liver fat metabolism, cell membrane integrity, and methylation pathways. Pregnant women need 450 mg/day for fetal brain development — and many don't get enough. Eggs and liver are the best dietary sources. The tolerable upper limit is 3,500 mg/day; high doses can cause fishy body odour.", "dose": "250–550 mg/day; 450 mg/day during pregnancy. CDP-choline and alpha-GPC preferred for brain effects; bitartrate for general use.", "tips": "Take with food to minimise any stomach upset. Take in the morning or with lunch — can be mildly stimulating. High doses (above 3.5 g/day) may cause fishy body odour.", "cycle": "" }, { "name": "Phosphatidylcholine", "tier": "t2", "trending": false, "tag": "Liver · Cell membrane · Cognition", "scores": { "composite": 66, "efficacy": 3, "safety": 5, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The most abundant phospholipid in every cell membrane in your body. A 2024 review of 9 trials found it significantly improves liver function markers in fatty liver disease (NAFLD). Also delivers choline to support brain signaling and methylation — a nutrient 90% of Americans under-consume. Sunflower-derived form preferred for soy-allergic individuals. Very safe at standard doses.", "dose": "900–1,800 mg/day with meals; sunflower lecithin preferred over soy for allergy-sensitive individuals", "tips": "Take with meals, split into 2–3 doses through the day. Choose sunflower-derived if you have a soy allergy. No major drug interactions. High doses may cause mild loose stools initially.", "cycle": "" }, { "name": "Wobenzym (systemic enzymes)", "tier": "t2", "trending": false, "tag": "Inflammation · Recovery · OA", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A combination of digestive enzymes and plant compounds used widely in European sports medicine. A 2024 review of 11 trials found it works as well as ibuprofen-type painkillers for knee arthritis with significantly fewer stomach side effects. Take on an empty stomach 30 minutes before meals for anti-inflammatory effects. Well tolerated overall.", "dose": "2–3 tablets, three times daily (6–9 tablets/day total) on an empty stomach (≥30 min before meals or ≥2 hours after). Sustained use 4–8 weeks for inflammation outcomes.", "tips": "Take on an empty stomach, 30 min before meals — food destroys the enzyme activity. Swallow whole with a large glass of water. Do not chew the tablets.", "cycle": "" }, { "name": "Sulforaphane (broccoli sprout extract)", "tier": "t2", "trending": false, "tag": "Detoxification · Cancer prevention · Autism", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A powerful compound from broccoli sprouts that activates your body's natural detox and antioxidant pathways. 2024 trials found it significantly helps clear air pollution toxins from the body. A promising trial also showed improved social behavior in autism. Choose products with active myrosinase enzyme for best conversion. Generally safe.", "dose": "30–60 mg sulforaphane/day (equivalent to ~100g broccoli sprouts); stabilised myrosinase-active forms preferred", "tips": "Take with water and a small meal. Avoid taking with hot tea — heat can inactivate the myrosinase enzyme needed for conversion. Morning is convenient.", "cycle": "" }, { "name": "Omega-3 DHA-dominant", "tier": "t2", "trending": false, "tag": "Brain health · Pregnancy · Cognition", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Standard fish oil is EPA-dominant, but DHA is the primary structural fat in the brain and retina. DHA-focused formulas are better supported for pregnancy, infant brain development, and age-related cognitive decline. Especially important during the third trimester when fetal brain growth is fastest. Generally safe with the same profile as standard fish oil.", "dose": "1,000–2,000 mg DHA/day; especially important during pregnancy and for older adults", "tips": "Take with a fatty meal for best absorption. Evening with dinner is a good routine. Store in the fridge after opening. Avoid fish oil if allergic to fish — use algae-based DHA.", "cycle": "" }, { "name": "American ginseng (Panax quinquefolius)", "tier": "t2", "trending": false, "tag": "Immunity · Blood sugar · Cognition", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Distinct from Asian ginseng with a different ginsenoside profile and milder stimulating effects. Clinically shown to reduce post-meal blood sugar spikes by up to 20 percent when taken 40 minutes before eating. Also reduces cold frequency and duration in older adults. The Cereboost extract improved working memory in healthy adults within hours. Generally well tolerated.", "dose": "200–400 mg/day standardised extract; 3 g before meals for blood sugar management", "tips": "Take 40 min before meals for blood sugar control. Avoid in the evening as it may disturb sleep. Keep away from stimulants and blood thinners.", "cycle": "" }, { "name": "Senna leaf (Cassia senna)", "tier": "t2", "trending": false, "tag": "Constipation · Laxative", "scores": { "composite": 66, "efficacy": 3, "safety": 3, "research": 3, "onset": 4, "cost": 5, "drug_interaction_inverse": 3 }, "description": "An FDA-approved over-the-counter stimulant laxative that works within 6 to 12 hours. Effective for acute constipation but not recommended for long-term use. Chronic use can lead to dependency where the bowel stops functioning normally without it and can cause dangerous electrolyte imbalances, particularly low potassium. Maximum recommended duration is 1 to 2 weeks. Use osmotic laxatives or fibre for chronic constipation instead.", "dose": "15–30 mg sennosides at bedtime; maximum 1–2 weeks; chronic use causes dependency and electrolyte loss", "tips": "Take at bedtime with a full glass of water — works in 6–12 hours. Use only for acute constipation (1–2 weeks max). Eat potassium-rich foods if using repeatedly.", "cycle": "" }, { "name": "L-Cysteine", "tier": "t2", "trending": false, "tag": "Hair · Skin · Glutathione · Detox", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The conditionally essential amino acid serving as the rate-limiting substrate for glutathione synthesis. While NAC is better absorbed and more studied, L-cysteine offers a cost-effective alternative with comparable antioxidant and hepatoprotective benefits at adequate doses. RCTs at 400–800 mg/day show improvements in hair shaft diameter and tensile strength. Also used in mucolytic and liver-protective protocols. Dietary cysteine often falls short during oxidative stress, illness, or intense training.", "dose": "500–1,500 mg/day in divided doses with food", "tips": "Synergistic with glycine (GlyNAC stack); add B6 and zinc to support the transsulfuration pathway; not dose-equivalent to NAC", "cycle": "" }, { "name": "Bacillus subtilis (spore probiotic)", "tier": "t2", "trending": false, "tag": "Probiotic · Gut · Immune", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A spore-forming soil probiotic with excellent gastric survival (spores resist stomach acid and heat) and a distinct mechanism from lactobacilli. B. subtilis DE111, HU58, and R0179 strains have RCT evidence for improved bowel regularity, reduced bloating, and immune modulation. Spore probiotics transiently colonise — they don't establish permanent residency but produce bioactive metabolites (bacteriocins, nattokinase-like enzymes) and crowd out pathogens during transit. Generally well-tolerated; rare bacteraemia concerns in severely immunocompromised patients.", "dose": "1–5 billion CFU (spore-based) daily", "tips": "Do not require refrigeration (key advantage); take with meals; particularly useful when Lactobacillus/Bifido probiotics have failed; 4-8 weeks to assess", "cycle": "" }, { "name": "Fenugreek seed extract (Testofen / standardised)", "tier": "t2", "trending": false, "tag": "Libido · Blood sugar · Lactation", "scores": { "composite": 66, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Trigonella foenum-graecum seed extract with dual standardised uses: high-saponin fractions (Testofen, 50% Fenuside saponins) have modest human evidence for libido and free testosterone in ageing men; high-galactomannan fractions improve postprandial glucose and lactation. Contains 4-hydroxyisoleucine which enhances insulin secretion. Maple-syrup body odour is a common side effect due to sotolon. Avoid in pregnancy (uterine-stimulating). Evidence is stronger than tribulus for testosterone-adjacent endpoints.", "dose": "300–600 mg standardised extract daily (Testofen or similar saponin-std)", "tips": "Maple-syrup smell in sweat and urine is harmless; avoid in pregnancy; separate from hypoglycaemic drugs (additive effect); lactation dose differs — consult specialist", "cycle": "" }, { "name": "Curcumin (bioavailable form)", "tier": "t2", "trending": false, "tag": "Inflammation · OA · Metabolic", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A powerful natural anti-inflammatory that helps with joint pain and metabolic health. A 2025 analysis of 17 trials found all bioavailable turmeric forms significantly reduce knee arthritis pain. A 2024 review of 103 trials confirms it lowers inflammation markers and blood sugar. Must use a bioavailable form. Caution: mild anticoagulant effect — avoid at high doses if on warfarin or chemotherapy.", "dose": "250–500 mg/day curcuminoids (phytosome, liposomal, or + piperine only); plain turmeric has negligible absorption", "tips": "Take with a fatty meal to maximise absorption. Avoid taking on an empty stomach. Space 2 hours from blood-thinning medications. Avoid grapefruit juice.", "cycle": "Safe for continuous daily use. No cycling needed. Long-term studies up to 12 months show good safety. Take breaks if digestive discomfort occurs." }, { "name": "Tributyrin / Butyrate", "tier": "t2", "trending": false, "tag": "Gut barrier · Microbiome · Inflammation", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Butyrate is the main fuel source for the cells lining your colon and is critical for maintaining gut barrier health. The tributyrin form survives stomach acid better than sodium butyrate and releases butyrate directly in the colon. 2024 trials show improved gut lining integrity. Generally safe but can cause mild digestive changes initially.", "dose": "300–600 mg/day tributyrin; or 2–4 g/day sodium butyrate", "tips": "Take with meals. Start at the lower end of the dose range for 1–2 weeks. Sodium butyrate can have a strong odour — tributyrin capsules are odourless.", "cycle": "" }, { "name": "Ox bile (bovine bile salts)", "tier": "t2", "trending": false, "tag": "Fat digestion · Gallbladder removal · Bile insufficiency", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Supplemental bile acids help digest dietary fats when your own bile production is low. Most commonly needed after gallbladder removal. Reduces bloating, diarrhea, and fatty stool that many people experience after surgery. Start with a low dose and increase based on how well you tolerate it. Only needed with fat-containing meals.", "dose": "100–500 mg with fat-containing meals; start low and increase based on tolerance", "tips": "Take with each fat-containing meal (typically lunch and dinner), not with low-fat or protein-only meals. Start at 100 mg per meal and adjust up. Loose stools indicate too high a dose — back off.", "cycle": "" }, { "name": "Magnesium L-threonate", "tier": "t2", "trending": true, "tag": "Cognition · Brain magnesium · Sleep", "scores": { "composite": 65, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "The only form of magnesium shown to effectively cross the blood-brain barrier. A 2024 trial found it improved memory and cognitive function in older adults. Also used for sleep, though evidence for that use is still preliminary. More expensive than other magnesium forms, but may be worth it specifically for brain health goals. Very safe.", "dose": "1,500–2,000 mg/day (providing ~144 mg elemental Mg); take in the evening", "tips": "Take in the evening with water, about 1–2 hours before bed. Can be taken with or without food. Avoid taking with other forms of magnesium at the same time.", "cycle": "" }, { "name": "Andrographis + Echinacea combo", "tier": "t2", "trending": false, "tag": "Cold/Flu · Immunity", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Used in several European cold and flu products and tested in a handful of RCTs. Studies suggest it reduces duration and severity of upper respiratory symptoms when started within 48 hours. The combination shows slightly better outcomes than either herb alone. Generally well tolerated for short-term use up to 10 days.", "dose": "Andrographis 400 mg + Echinacea 400 mg/day at first sign of cold; use for up to 10 days", "tips": "Take with food to avoid stomach upset. Start at first sign of illness. Do not use for more than 10 days. Avoid combining with immunosuppressants.", "cycle": "" }, { "name": "Butyrate (calcium/magnesium)", "tier": "t2", "trending": false, "tag": "Gut barrier · IBD · Microbiome", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A short-chain fatty acid produced by gut bacteria fermenting fibre. Supplemental butyrate (calcium or magnesium salt) supports gut barrier integrity and reduces intestinal inflammation. Small trials show benefit in ulcerative colitis and IBS. Enteric-coated capsules preferred for colonic delivery. Has an unpleasant odour — keep container tightly sealed.", "dose": "300–1,200 mg/day calcium or magnesium butyrate; enteric-coated for colonic delivery", "tips": "Take 2–3× daily with meals. Use enteric-coated capsules for colonic delivery. Uncoated versions have a very unpleasant smell — keep tightly sealed.", "cycle": "" }, { "name": "Algal EPA (standalone)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Anti-inflammatory · Vegan", "scores": { "composite": 65, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Most algal omega-3 products are DHA-dominant, but newer algal EPA supplements provide the anti-inflammatory omega-3 without fish. EPA is more relevant than DHA for cardiovascular protection and mood support. Suitable for strict vegans and people with fish allergies. More expensive than fish-derived EPA. Sustainability advantage over fish oil with no ocean pollutant concerns.", "dose": "500–1,000 mg/day algal EPA; vegan alternative to fish oil for cardiovascular and mood support", "tips": "Take with a fatty meal for best absorption. Refrigerate after opening to prevent oxidation. Morning with breakfast is ideal.", "cycle": "" }, { "name": "Butyrate tributyrin (odourless)", "tier": "t2", "trending": false, "tag": "Gut integrity · Colon health · Microbiome", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Tributyrin delivers butyrate to the colon where it fuels colonocytes and maintains gut barrier integrity. More stable and odourless than sodium butyrate, with less small-intestine degradation. Small human trials (Banasiewicz 2013 and others) suggest butyrate/tributyrin improves gut permeability markers and symptoms in IBD and IBS, though most evidence remains preliminary. Well tolerated.", "dose": "300–600 mg/day tributyrin; better colon delivery and palatability than sodium butyrate powder", "tips": "Take with meals. Tributyrin capsules are odourless — an advantage over sodium butyrate. Start at 300 mg and increase after one week. No significant drug interactions.", "cycle": "" }, { "name": "PharmaGABA", "tier": "t2", "trending": false, "tag": "Stress · Sleep · Relaxation", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Produced by natural fermentation using Lactobacillus hilgardii, yielding a GABA form that may cross the blood-brain barrier better than synthetic GABA. Multiple trials show it reduces cortisol, increases alpha brain waves, and improves sleep. A 2024 review of 7 trials confirmed significant relaxation and sleep benefits.", "dose": "100–200 mg/day PharmaGABA 30–60 min before bed or before a stressful event", "tips": "Take 30–60 min before bed or before a stressful situation. Can be taken with or without food. Avoid combining with alcohol or sedative medications.", "cycle": "" }, { "name": "Tributyrin (gut barrier, targeted)", "tier": "t2", "trending": false, "tag": "Gut barrier · IBS · Microbiome support", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Tributyrin delivers butyric acid directly to the intestinal epithelium where it fuels colonocytes and maintains tight junctions. Unlike sodium butyrate, tributyrin is odourless and survives gastric acid. Small pilot trials (Banasiewicz 2013 and others) suggest tributyrin improves gut permeability markers and bowel symptoms in IBS-D and IBD patients. Also being studied for colorectal cancer prevention.", "dose": "300–900 mg/day tributyrin in divided doses; start with 300 mg and increase after one week", "tips": "Take with meals. Start low and increase gradually. Odourless capsules are preferred. Can be combined with probiotics for synergistic gut barrier support. No known drug interactions.", "cycle": "" }, { "name": "TTFD / Allithiamine (fat-soluble B1)", "tier": "t2", "trending": false, "tag": "Fat-soluble thiamine · Neurological · Dysautonomia · Blood-brain barrier", "scores": { "composite": 65, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Thiamine tetrahydrofurfuryl disulfide (TTFD) is a fat-soluble thiamine derivative that readily crosses the blood-brain barrier and cell membranes, achieving intracellular concentrations far exceeding water-soluble thiamine HCl at equivalent doses. Synthesised in Japan for thiamine-dependent conditions, it is used in functional medicine for dysautonomia, POTS, chronic fatigue, Wernicke's encephalopathy, and conditions where standard thiamine fails to normalise function. Small case series and clinical observations show improvements in fatigue and autonomic symptoms. Evidence base relies heavily on case reports and small open-label studies — robust RCTs are lacking.", "dose": "25–100 mg/day TTFD; start at 25 mg and titrate slowly; some neurological protocols use 100–300 mg/day under supervision", "tips": "Take with food — sulphur-containing compound that can cause body odour (reduce dose if problematic). Start low and increase slowly. Allithiamine is the garlic-derived precursor with similar fat-soluble properties. Work with a knowledgeable practitioner for neurological applications. Monitor for paradoxical worsening at high doses in some individuals.", "cycle": "Usually taken continuously for neurological support. Response assessment typically at 4–8 weeks. No established cycling evidence." }, { "name": "Uridine monophosphate (UMP)", "tier": "t2", "trending": false, "tag": "Cognition · Brain health · Mood", "scores": { "composite": 65, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A nucleoside precursor that supports brain phospholipid synthesis via the CDP-choline pathway. Most studied in combination with omega-3 DHA and choline (the Wurtman cocktail), where it enhances synaptic membrane synthesis and neurite outgrowth. Human trials show modest cognitive improvements in elderly populations. Animal data demonstrates enhanced dopaminergic signalling. The synergistic effect with DHA is better evidenced than standalone supplementation.", "dose": "500–1,000 mg/day on an empty stomach", "tips": "Most effective stacked with DHA-rich fish oil and choline; take morning or early afternoon", "cycle": "" }, { "name": "Lemon verbena extract", "tier": "t2", "trending": false, "tag": "Recovery · Cognition · Antioxidant", "scores": { "composite": 65, "efficacy": 3, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A Mediterranean herb (Aloysia citrodora) rich in verbascoside with robust antioxidant and anti-inflammatory properties. Human RCTs demonstrate significant reductions in exercise-induced muscle damage biomarkers (CK, myoglobin) comparable to tart cherry extract. A 2-month controlled trial in healthy adults showed improvements in cognitive flexibility and episodic memory. Mechanistic basis is NF-κB inhibition and free radical scavenging in muscle and neural tissue. Well-suited to active individuals.", "dose": "400–600 mg standardised extract (25% verbascoside) daily", "tips": "Take 1–2 hours before training; pairs well with omega-3 for combined anti-inflammatory recovery support; safe for continuous daily use", "cycle": "" }, { "name": "Rhodiola rosea", "tier": "t2", "trending": false, "tag": "Endurance · Stress · Fatigue", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An adaptogen that helps your body handle physical and mental stress more efficiently. A 2025 review of 26 trials found it meaningfully improves aerobic capacity, time-to-exhaustion, and burnout symptoms. Benefits for acute stress can appear within days. Cycling prevents tolerance. Look for extracts standardised to at least 3% rosavins and 1% salidroside.", "dose": "200–600 mg/day standardised extract (3% rosavins + 1% salidroside); cycle 6–8 wks on, 2–4 off", "tips": "Take on an empty stomach in the morning. Avoid taking in the afternoon or evening — it is stimulating and can disrupt sleep. Take at least 30 min before breakfast.", "cycle": "Cycle 6-8 weeks on, 2-4 weeks off. Effectiveness may diminish with continuous use due to HPA axis adaptation." }, { "name": "Milk thistle (Silymarin)", "tier": "t2", "trending": false, "tag": "Liver protection · NAFLD", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Supports liver health and may help your body process fats more effectively. Meta-analyses in NAFLD and viral hepatitis (e.g. Zhong 2017, Hoh-Bukolo 2024) generally find modest reductions in ALT/AST and some improvement in insulin resistance, but effect sizes are small and trial quality is mixed; it does not reverse fibrosis. Well tolerated with a long history of safe use. The phospholipid-complex (silybin-phosphatidylcholine) form absorbs best.", "dose": "280–420 mg/day silymarin (phospholipid complex form preferred)", "tips": "Take with a meal containing fat for best absorption of the phospholipid form. Split into 2–3 doses through the day. No major drug interactions at standard doses.", "cycle": "" }, { "name": "Acetyl-L-Carnitine (ALCAR)", "tier": "t2", "trending": false, "tag": "Cognitive aging · Neuropathy", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A form of carnitine that crosses the blood-brain barrier, supporting memory and cognition in older adults. Multiple reviews confirm it significantly improves thinking in mild cognitive decline. Also reduces nerve pain (numbness, tingling) in diabetic neuropathy. Can cause insomnia if taken in the evening. Note: this is NOT the same as L-carnitine supplements used for fat burning.", "dose": "1,500–2,000 mg/day in 2–3 divided doses; morning and midday only (avoid evening — stimulating)", "tips": "Take in the morning and at midday only — evening doses can cause insomnia. Take with food to reduce stomach upset. Do not confuse with L-carnitine; these are different supplements.", "cycle": "" }, { "name": "Citicoline (CDP-Choline)", "tier": "t2", "trending": false, "tag": "Cognition · Stroke recovery · Memory", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Supports brain function by providing choline in a form that readily crosses the blood-brain barrier. A 2024 review of 22 trials found it significantly improves thinking ability in mild cognitive decline. Better tolerated than Alpha-GPC with no stroke risk concerns raised. Also used in European hospitals as part of stroke recovery protocols. Most people don't get enough choline from diet alone.", "dose": "250–500 mg/day for cognition; 500–2,000 mg/day in stroke recovery protocols", "tips": "Take in the morning or early afternoon — can be mildly stimulating. Can be taken with or without food. No major drug or food interactions. Avoid evening doses if sleep-sensitive.", "cycle": "" }, { "name": "Niacin (Vitamin B3)", "tier": "t2", "trending": false, "tag": "Lipids · Skin · Energy metabolism", "scores": { "composite": 64, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Two forms, two purposes. Niacinamide reduces precancerous skin spots (Cochrane-confirmed) and supports skin barrier repair. Nicotinic acid raises HDL and lowers triglycerides but causes skin flushing. Avoid sustained-release nicotinic acid — higher liver toxicity risk. Flush-free niacin (inositol hexaniacinate) has no proven lipid benefit.", "dose": "Niacinamide: 500–1,000 mg/day for skin. Nicotinic acid: 500–2,000 mg/day for lipids (supervised — liver toxicity risk at high dose).", "tips": "Nicotinic acid: take with food and water to reduce flushing. Avoid hot drinks and alcohol around dose time — worsens flushing. Niacinamide: no flushing, can be taken anytime.", "cycle": "" }, { "name": "Fenugreek (Trigonella foenum-graecum)", "tier": "t2", "trending": false, "tag": "Testosterone · Libido · Glucose", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Evidence for testosterone, libido, and sexual function in men is modest. Systematic reviews (Rao 2020, Mans 2019) report small but significant improvements in self-reported libido and some androgenic markers with standardised extracts like Testofen, though free-testosterone changes are inconsistent. Also modestly improves postprandial blood sugar control. May cause a harmless maple-syrup odour in sweat and urine.", "dose": "500–600 mg/day standardised extract (50% furostanol saponins) with food; Testofen brand has most evidence", "tips": "Take with food at any time of day. A harmless maple-syrup smell in sweat or urine may occur. Avoid combining with diabetes medications without medical supervision.", "cycle": "" }, { "name": "BCAAs (standalone)", "tier": "t2", "trending": false, "tag": "Muscle recovery", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "No additional muscle-building benefit when you are already eating enough complete protein. A 2024 review confirmed standalone BCAAs do not improve muscle growth or recovery beyond what adequate total protein provides. Your body already gets all the BCAAs it needs from whey, meat, or eggs. Safe, but buying BCAAs separately is wasting money if your total protein intake is adequate.", "dose": "5–10 g peri-workout — only meaningful if total daily protein intake is consistently below 1.6 g/kg/day", "tips": "Can be taken with water at any time. No food timing required. If your total protein from food is sufficient, there is no meaningful benefit regardless of when you take it.", "cycle": "" }, { "name": "D-Mannose", "tier": "t2", "trending": false, "tag": "UTI prevention · Bladder health", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Evidence has weakened considerably. The large MERIT trial (JAMA 2024, 598 women in UK primary care) found D-mannose did NOT significantly reduce recurrent UTIs versus placebo. Earlier small trials had suggested benefit comparable to low-dose antibiotics, but these were lower quality. It works in principle by preventing E. coli from adhering to the bladder wall. Very safe with no significant side effects — may still be worth a trial alongside cranberry extract, but is no longer first-line evidence-based prevention.", "dose": "2 g/day for prevention (note: 2024 MERIT trial found no benefit at this dose); 2 g × 3 daily at symptom onset", "tips": "Take with a full glass of water at any time of day. Can be taken with or without food. No major drug interactions. Can be combined with cranberry extract. Not a substitute for medical evaluation of recurrent UTIs.", "cycle": "" }, { "name": "Stinging nettle root (Urtica dioica)", "tier": "t2", "trending": false, "tag": "Prostate · Allergies · Inflammation", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Two different parts of the plant serve two different purposes. A 2024 review of 6 trials found nettle root significantly improves urinary symptoms in men with enlarged prostate. The leaf form has separate evidence for seasonal allergies, where it may help reduce sneezing and itching. Generally well tolerated with a good safety profile.", "dose": "Root: 300–600 mg/day for BPH. Leaf: 300 mg freeze-dried × 3 daily for allergies", "tips": "Take with water and food (morning and evening) to reduce stomach irritation. The leaf freeze-dried form works best when taken consistently. Avoid combining root form with blood pressure medication without guidance.", "cycle": "" }, { "name": "Glutathione (liposomal)", "tier": "t2", "trending": false, "tag": "Antioxidant · Detoxification · Immunity", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Your body's master antioxidant, essential for detoxification and immune defense. The Sinha 2018 RCT (Eur J Clin Nutr, n=54, 6 months) found liposomal glutathione raised blood levels meaningfully compared to placebo. Standard oral forms are poorly absorbed and mostly destroyed in digestion. You must use liposomal or S-acetyl forms for meaningful absorption.", "dose": "500–1,000 mg/day liposomal or S-acetyl-glutathione; standard reduced glutathione is poorly absorbed", "tips": "Take on an empty stomach 30 min before a meal for best liposomal absorption. Avoid taking with dairy — it may reduce the liposomal delivery.", "cycle": "" }, { "name": "Beta-sitosterol", "tier": "t2", "trending": false, "tag": "Prostate · Cholesterol", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A plant sterol found naturally in saw palmetto and many other plants. A Cochrane review found it modestly improves urinary symptoms in men with enlarged prostate. Also lowers bad cholesterol by blocking cholesterol absorption in the gut. Generally well tolerated with a good safety profile. May reduce absorption of some fat-soluble vitamins.", "dose": "60–130 mg/day for prostate; 2,000 mg/day plant sterols for cholesterol", "tips": "Take with meals — plant sterols are best absorbed with food. For cholesterol benefit, take with your largest meals of the day. Avoid taking with fat-soluble vitamins as absorption may be reduced.", "cycle": "" }, { "name": "Chlorogenic acid (green coffee)", "tier": "t2", "trending": false, "tag": "Glucose · Blood pressure", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The main active compound in green coffee bean extract, shown to modestly lower blood sugar and blood pressure in multiple trials. Works by slowing glucose absorption in the gut and improving how your body handles sugar after meals. Contains less caffeine than roasted coffee. Generally well tolerated with mild digestive effects in some people.", "dose": "200–400 mg/day chlorogenic acid (equivalent to 400–800 mg green coffee extract)", "tips": "Take with or just before a meal to slow glucose absorption. Can be taken with water. Contains some caffeine — avoid in the evening if caffeine-sensitive.", "cycle": "" }, { "name": "Lacto-fermented foods (supplement form)", "tier": "t2", "trending": false, "tag": "Gut · Immunity", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Capsulised versions of fermented foods like sauerkraut, kimchi, and kefir that provide both probiotics and their metabolic byproducts called postbiotics. Eating actual fermented foods is better studied and less expensive than supplements. The Wastyk et al. 2021 Cell study (Sonnenburg lab, Stanford, 36 healthy adults, 10 weeks) found a high fermented-foods diet increased microbiome diversity and decreased inflammatory markers more than a high-fibre diet. Very safe.", "dose": "1–2 capsules/day standardised to ≥1 billion live CFU. Eating actual fermented foods (sauerkraut 30–60 g, kefir 100–200 mL, kimchi 30–60 g) daily is preferred and far better studied.", "tips": "Take 1–2× daily with or without food (consistent timing matters more than absolute timing). Store in fridge if refrigerated probiotics. Take with cool drinks — heat kills live cultures.", "cycle": "" }, { "name": "L-Lysine", "tier": "t2", "trending": false, "tag": "Cold sores · Collagen · Immunity", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "An essential amino acid studied for preventing cold sores (herpes simplex). Evidence is mixed — some trials show reduced recurrence, others show no benefit. Theory: lysine competes with arginine, which herpes virus needs to replicate. Also supports collagen synthesis and calcium absorption. Very safe at standard doses. Most useful at higher doses (3 g/day) during outbreaks.", "dose": "500–3,000 mg/day for cold sore prevention; take on empty stomach; avoid high-arginine foods during outbreaks", "tips": "Take on an empty stomach for best absorption. During cold sore outbreaks, avoid high-arginine foods like nuts, chocolate, and seeds. Can be combined with vitamin C.", "cycle": "" }, { "name": "TUDCA (tauroursodeoxycholic acid)", "tier": "t2", "trending": false, "tag": "Liver · Bile flow · Neuroprotection", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A water-soluble bile acid that protects liver cells from damage caused by toxic bile acids. Used clinically in Europe for cholestatic liver disease. A 2024 review found it significantly improves liver enzyme levels in fatty liver disease. Also shows emerging neuroprotective properties in early Parkinson and ALS research. Take on an empty stomach for best absorption. More expensive than other liver support options.", "dose": "250–500 mg/day on an empty stomach; 1,500 mg/day in clinical liver protocols", "tips": "Take on an empty stomach for best absorption. At least 30 min before food. Can be spread into two daily doses for clinical protocols.", "cycle": "" }, { "name": "Krill oil", "tier": "t2", "trending": false, "tag": "Cardiovascular · Inflammation · Joints", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Delivers EPA and DHA in phospholipid form, which some studies suggest absorbs better than the triglyceride form in standard fish oil. Also contains astaxanthin, a potent antioxidant. A 2024 review of 14 trials found krill oil significantly reduces triglycerides, LDL cholesterol, and inflammation markers. Fewer fishy burps than regular fish oil. More expensive per gram of omega-3 than standard fish oil with similar overall benefits.", "dose": "1,000–3,000 mg/day krill oil (providing 250–500 mg EPA+DHA); phospholipid-bound form", "tips": "Take with a meal containing fat for best absorption. Causes fewer fishy burps than fish oil — morning or evening with food works well. Avoid with blood thinners.", "cycle": "" }, { "name": "Pantethine", "tier": "t2", "trending": false, "tag": "Cholesterol · Triglycerides · CoA precursor", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The active form of vitamin B5 that your body uses to make coenzyme A. Multiple trials show 600 to 900 mg per day significantly lowers total cholesterol by about 11 percent and triglycerides by about 30 percent. Works through a different mechanism than statins, so it can be used alongside them. Generally well tolerated with mild digestive side effects in some people. Takes 4 to 8 months for full lipid-lowering effect.", "dose": "300 mg × 2–3 daily with meals; allow 4–8 months for full cholesterol-lowering effect", "tips": "Take with meals — 2–3 times daily with food. Takes 4–8 months for full effect. Can be combined with omega-3s or plant sterols for additional cholesterol support.", "cycle": "" }, { "name": "Vitex / Chasteberry (Vitex agnus-castus)", "tier": "t2", "trending": false, "tag": "PMS · Cycle regulation · Prolactin", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the best-studied herbs for PMS and menstrual cycle irregularity. The Schellenberg 2001 BMJ RCT (standardised Ze 440 extract) and the Ma 2014 meta-analysis found it significantly reduces PMS symptoms including breast pain, irritability, and mood swings. Works by modulating prolactin and dopamine. Takes 2 to 3 full menstrual cycles to see benefit. Do not use with hormonal contraceptives or fertility drugs.", "dose": "20–40 mg/day standardised extract (0.5% agnuside); allow 3 cycles for assessment", "tips": "Take in the morning with water. Allow 3 full menstrual cycles before judging results. Avoid with hormonal contraceptives or fertility treatments.", "cycle": "" }, { "name": "Devil's claw (Harpagophytum procumbens)", "tier": "t2", "trending": false, "tag": "Joint pain · Back pain · Inflammation", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A South African herb with strong evidence for lower back pain and osteoarthritis. ESCOP and multiple Cochrane-quality reviews confirm significant pain reduction at doses providing 50 to 100 mg harpagoside daily. Works through anti-inflammatory pathways similar to NSAIDs. May cause digestive upset in some people. Avoid with blood thinners and stomach ulcers.", "dose": "600–1,200 mg/day extract providing 50–100 mg harpagoside; avoid with anticoagulants", "tips": "Take with food to reduce stomach upset. Avoid with blood thinners or if you have a stomach ulcer. Space away from anti-inflammatory drugs.", "cycle": "" }, { "name": "Cod liver oil", "tier": "t2", "trending": false, "tag": "Omega-3 · Vitamin A · Vitamin D", "scores": { "composite": 64, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A traditional supplement that provides omega-3 EPA and DHA alongside preformed vitamins A and D. Good option for people in northern climates with limited sun exposure. However, the vitamin A content limits how much you can safely take — high doses risk vitamin A toxicity, especially in pregnancy. Modern concentrated fish oil provides more EPA and DHA per capsule without the vitamin A ceiling.", "dose": "1 teaspoon/day (providing ~1 g omega-3 + 1,000 IU D + 3,000 IU A); do not exceed due to vitamin A", "tips": "Take with a fatty meal for best absorption. Do not exceed 1 teaspoon daily due to vitamin A toxicity risk. Refrigerate after opening.", "cycle": "" }, { "name": "Turmeric whole root powder", "tier": "t2", "trending": false, "tag": "Inflammation · Antioxidant · Culinary", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 5, "drug_interaction_inverse": 5 }, "description": "Contains only about 3 percent curcuminoids, far less than concentrated curcumin extracts. While cooking with turmeric is healthy and safe, the whole root powder as a supplement delivers very little active curcumin to the bloodstream. A 2024 review confirmed whole turmeric is significantly less effective than bioavailable curcumin extracts for measurable anti-inflammatory benefits. Stick with food use or choose a proper curcumin extract instead.", "dose": "1–3 g/day in cooking is fine; as a supplement, bioavailable curcumin extract is far more effective", "tips": "Use freely in cooking. As a supplement, choose a bioavailable curcumin extract instead. Add black pepper when cooking to boost absorption.", "cycle": "" }, { "name": "Calendula (Calendula officinalis)", "tier": "t2", "trending": false, "tag": "Wound healing · Skin · Anti-inflammatory", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Best known for topical wound healing and skin inflammation with reasonable clinical evidence for dermatitis and radiation-induced skin damage. Oral supplement evidence is very limited. EMA approves topical calendula for minor wounds and inflammation. The oral supplement form has almost no clinical trials. Very safe both topically and orally. Avoid if allergic to plants in the daisy family.", "dose": "Topical: cream/ointment for wounds (evidence-based). Oral: 500–1,000 mg/day extract (limited evidence)", "tips": "For skin, use topical cream directly on affected area. Oral use has little evidence. Avoid if allergic to daisies or ragweed (same plant family).", "cycle": "" }, { "name": "Omega-3 triglyceride form (rTG)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Absorption · Quality", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Most cheap fish oils use the ethyl ester (EE) form, but rTG absorbs about 70% better. A 2024 review confirmed rTG fish oil produces significantly higher blood EPA and DHA levels than the same EE dose. No rTG-specific outcome RCTs exist, but superior bioavailability supports better dose efficiency for cardiovascular goals.", "dose": "1–4 g/day EPA+DHA in rTG form; ~70% better absorbed than ethyl ester form", "tips": "Take with a fatty meal for best absorption. Refrigerate after opening. Morning with breakfast is ideal. Avoid large doses close to surgery due to blood-thinning effects.", "cycle": "" }, { "name": "Boswellic acids AKBA (standardised)", "tier": "t2", "trending": false, "tag": "Joint pain · IBD · 5-LOX inhibitor", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The most potent fraction of Boswellia serrata, acetyl-11-keto-beta-boswellic acid (AKBA), specifically inhibits 5-LOX inflammation without affecting COX pathways. A 2025 review ranked Boswellia first among natural joint supplements for knee osteoarthritis pain. Higher AKBA content distinguishes premium from low-quality extracts. Better tolerated than NSAIDs with no GI bleeding risk.", "dose": "100–300 mg/day AKBA (look for extracts standardised to 30% AKBA); take with a fat-containing meal", "tips": "Always take with a fat-containing meal — fat doubles boswellic acid absorption. Allow 6–8 weeks to judge effectiveness. Look for AKBA-standardised products, not generic Boswellia.", "cycle": "" }, { "name": "Chromium GTF (brewer's yeast form)", "tier": "t2", "trending": false, "tag": "Insulin sensitivity · Glucose · Metabolic", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A biologically active form of chromium complexed with niacin and amino acids from brewer's yeast. A 2024 review found GTF chromium modestly reduces fasting blood sugar and improves insulin sensitivity in people with impaired glucose tolerance. Potentially more bioavailable than inorganic chromium picolinate.", "dose": "200–400 mcg/day chromium GTF; may be more bioavailable than chromium picolinate in some studies", "tips": "Take with meals to enhance absorption. Monitor blood sugar if on diabetes medication — chromium enhances insulin sensitivity. Picolinate form is a lower-cost alternative.", "cycle": "" }, { "name": "Phosphatidylserine (plant-derived)", "tier": "t2", "trending": false, "tag": "Cognition · Cortisol · Memory", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "FDA allows a qualified health claim for phosphatidylserine reducing cognitive decline risk. The plant-derived form replaced bovine cortex used in older trials. A 2024 review confirmed it significantly reduces cortisol after stress and modestly improves memory in older adults. Sunflower-derived preferred for soy-sensitive individuals.", "dose": "300 mg/day in 3 doses (100 mg × 3) with meals; sunflower-derived form preferred for soy allergy", "tips": "Take with meals split across 3 doses through the day. Takes 6–8 weeks for memory benefits. Safe for long-term use. Sunflower-derived preferred for soy-sensitive individuals.", "cycle": "" }, { "name": "Silymarin phytosome (Siliphos)", "tier": "t2", "trending": false, "tag": "Liver protection · NASH · Bioavailable milk thistle", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Milk thistle silymarin complexed with phosphatidylcholine, absorbing up to 10 times better than standard silymarin. Multiple Siliphos trials show significant improvements in liver enzymes and histology in NAFLD. The phospholipid complex also provides choline for liver fat metabolism. A 2025 review confirmed it outperforms standard silymarin.", "dose": "120–240 mg/day silymarin as Siliphos phytosome; up to 10× better absorption than standard silymarin", "tips": "Take with a meal containing fat — even the phytosome form benefits from dietary fat. Split into 2 daily doses. Allow 3–6 months for liver enzyme normalisation.", "cycle": "" }, { "name": "Chlorogenic acid (green coffee extract)", "tier": "t2", "trending": false, "tag": "Glucose · Blood pressure · Weight", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The main polyphenol in green (unroasted) coffee beans, substantially degraded during roasting — which is why brewed coffee is a weaker source. Inhibits glucose-6-phosphatase and slows intestinal glucose absorption. A 2024 meta-analysis of 9 randomised trials confirmed modest but statistically significant reductions in fasting glucose and post-prandial blood sugar at 400–600 mg/day over 8–12 weeks. Contains less caffeine than brewed coffee but is not caffeine-free. Generally well tolerated; high doses can cause GI upset and may mildly elevate homocysteine.", "dose": "200–400 mg/day chlorogenic acid from green coffee extract (400–800 mg extract equivalent)", "tips": "Take with or just before a meal to slow glucose absorption. Can be taken with water. Contains some caffeine — avoid in the evening if caffeine-sensitive.", "cycle": "" }, { "name": "Coriolus versicolor PSP/PSK (turkey tail polysaccharide)", "tier": "t2", "trending": false, "tag": "Immunity · Cancer adjunct · Gut microbiome", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "PSK (Krestin) is an approved adjunctive cancer treatment in Japan with over 30 years of clinical use. PSP is a related polysaccharide from the same mushroom. Multiple trials show improved 5-year survival rates in gastric and colorectal cancer when used alongside conventional treatment. A 2024 trial also found PSP significantly improved gut microbiome diversity. Not a standalone cancer treatment.", "dose": "1,000–3,000 mg/day PSK or PSP standardised extract; studied as adjunct to conventional cancer treatment, not standalone", "tips": "Must be used alongside conventional cancer treatment — never as a replacement. Discuss with your oncologist. Choose products standardised to polysaccharide-K or polysaccharopeptide content. Generally well tolerated.", "cycle": "" }, { "name": "Bergamot citrus polyphenol extract", "tier": "t2", "trending": false, "tag": "LDL cholesterol · Triglycerides · Blood sugar · Statin-like · BGE", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The peel of bergamot oranges (Citrus bergamia, grown only in Calabria, Italy) is uniquely rich in polyphenols including brutieridin and melitidin, which inhibit HMG-CoA reductase (same target as statins) and PCSK9. The Mollace group in Italy has published multiple RCTs (from 2010 onwards) reporting 500–1,000 mg/day reduced LDL by roughly 24–36%, triglycerides by 30–39%, and improved fasting glucose over 30–180 days. The Huang 2021 Nutrients meta-analysis (12 trials) confirmed significant reductions in total and LDL cholesterol, though effect sizes were smaller than the Mollace single-centre trials. Caution: most positive evidence is concentrated in one research group — independent replication from other centres has been limited and less dramatic. Some interaction with statin metabolism via CYP3A4.", "dose": "500–1,000 mg/day standardised Bergamot Polyphenol Fraction (BPF, 35–40% polyphenols); taken with meals", "tips": "Take with a meal. May potentiate statin effects — if combining with statins, monitor for muscle symptoms. May mildly lower blood glucose — monitor if diabetic. Look for standardised extracts from Citrus bergamia specifically, not generic citrus polyphenols. Bergamot earl grey tea has negligible amounts.", "cycle": "Safe for continuous daily use. Effects seen within 4–6 weeks. No established cycling protocol. Consider monitoring lipids at 8 weeks to assess response." }, { "name": "5-ALA (5-aminolevulinic acid)", "tier": "t2", "trending": true, "tag": "Mitochondrial · Blood sugar · Iron metabolism · Cytochrome synthesis", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A rate-limiting precursor in heme and cytochrome biosynthesis that directly stimulates mitochondrial electron transport chain components including cytochrome c oxidase. Serum 5-ALA declines significantly with age. Six Japanese RCTs (N=50–500 each) consistently find 50–150 mg/day 5-ALA combined with sodium ferrous citrate significantly lowers postprandial blood glucose and HbA1c in pre-diabetes and type 2 diabetes. Also investigated for COVID-19 (blocks ACE2 receptor binding in vitro) and sarcopenia (increases mitochondrial activity in muscle). Photosensitivity risk at doses above 150 mg — clinically used at high doses (60 mg/kg) for photodynamic cancer therapy.", "dose": "50–150 mg/day 5-ALA, typically as 5-ALA + sodium ferrous citrate (SFC) combination; taken with meals", "tips": "Best taken with meals. Morning dosing aligns with metabolic diurnal patterns. Avoid excessive unprotected sun exposure, especially at doses approaching 150 mg (photosensitivity risk increases). Ensure pharmaceutical-grade product — some agricultural-grade 5-ALA contains contaminants. Blood glucose monitoring recommended if diabetic.", "cycle": "Safety data from Japanese trials extends to 24 weeks. Long-term safety beyond 1 year not fully established. Monitor HbA1c and fasting glucose to assess metabolic response." }, { "name": "Ferulic acid", "tier": "t2", "trending": false, "tag": "Antioxidant · Muscle recovery · Bone health · Coffee phenolic", "scores": { "composite": 64, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A hydroxycinnamic acid found abundantly in oat bran, brown rice, wheat bran, and coffee (a major contributor to coffee's antioxidant capacity). Quenches superoxide, hydroxyl, and peroxyl radicals. Small RCTs suggest 400–1,000 mg/day reduces exercise-induced oxidative stress markers and may blunt delayed onset muscle soreness (DOMS). Topical dermatology uses ferulic acid + vitamins C and E as a synergistic UV protection and anti-aging combination. Animal evidence shows bone density preservation via osteoblast stimulation — human confirmation needed. Very safe given its widespread presence in common foods.", "dose": "400–1,000 mg/day ferulic acid from rice bran or wheat bran extract; often included in antioxidant stacks with vitamins C and E", "tips": "Take with food. Well tolerated with no known drug interactions at food-equivalent doses. Consistent with the antioxidant effects of high coffee and whole grain intake. Avoid taking immediately before intense exercise if concerned about blunting the oxidative adaptation signal.", "cycle": "Safe for continuous daily use. No cycling needed. Food sources (oats, brown rice, coffee) provide meaningful dietary intake alongside supplements." }, { "name": "Idebenone", "tier": "t2", "trending": false, "tag": "Mitochondrial · Cognition · Vision", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A synthetic short-chain analogue of CoQ10 with smaller molecular size and higher water-solubility, enabling it to cross the blood-brain barrier and reach mitochondria that ubiquinone cannot penetrate efficiently. Approved in Europe (Raxone) for Leber's hereditary optic neuropathy at 900 mg/day. Used off-label for mitochondrial disorders, cognitive support, and oxidative stress. Unlike CoQ10, idebenone can bypass a partially blocked electron transport chain by directly shuttling electrons to Complex III.", "dose": "150–300 mg/day (research/cognitive use); 900 mg/day (LHON, physician-supervised)", "tips": "Take with fatty food for absorption; split dose AM/afternoon to avoid sleep interference; more effective than CoQ10 for CNS indications but far more expensive", "cycle": "" }, { "name": "MitoQ", "tier": "t2", "trending": false, "tag": "Mitochondrial · Antioxidant · Ageing", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A mitochondria-targeted ubiquinone conjugated to a lipophilic triphenylphosphonium cation, causing it to accumulate 1000-fold inside mitochondria compared with standard CoQ10. Multiple human RCTs show improvements in vascular endothelial function in older adults, reduced fatigue in relapsing MS, and reduced ICU-acquired weakness markers. The targeted delivery matters more than the total antioxidant capacity — unlike conventional antioxidants, MitoQ acts precisely where ROS are generated.", "dose": "10–20 mg/day on an empty stomach", "tips": "Take first thing in the morning 30 minutes before food; not a CoQ10 replacement for heart failure (insufficient systemic coverage); avoid if on complex mitochondrial therapies without specialist advice", "cycle": "" }, { "name": "Gamma-tocopherol", "tier": "t2", "trending": false, "tag": "Vitamin E · Cardiovascular · Anti-inflammatory", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The predominant tocopherol form in the American diet and the vitamin E isomer most effective at quenching reactive nitrogen species (peroxynitrite) — a role alpha-tocopherol cannot fulfil. High-dose alpha-tocopherol supplementation displaces gamma-tocopherol from tissues, potentially explaining the null or negative cardiovascular results in isolated alpha-E trials. Mixed-tocopherol supplements or gamma-enriched products restore physiological balance. Strong evidence for reducing inflammatory markers in metabolic syndrome.", "dose": "100–200 mg mixed tocopherols (gamma-predominant) daily", "tips": "Prefer mixed tocopherols over isolated alpha-tocopherol; take with a fat-containing meal; avoid separate high-dose alpha-E which reduces gamma levels", "cycle": "" }, { "name": "Korean red ginseng (Panax ginseng)", "tier": "t2", "trending": true, "tag": "Adaptogen · Energy · Sexual function", "scores": { "composite": 64, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Steam-treated Panax ginseng root, which converts ginsenosides (Rb1, Rg1) into rarer compounds (Rg3, Rh2) with distinct pharmacology from white ginseng. Meta-analyses support modest improvements in erectile function, fatigue, immune function, and glycaemic control. Evidence for cognition is mixed but positive in older adults. More stimulating than American ginseng — prefer American if anxiety-prone. Drug interactions are meaningful: avoid with warfarin, MAOIs, and certain diabetes medications.", "dose": "200–400 mg standardised extract (4–7% ginsenosides) daily", "tips": "Take in the morning (can be stimulating); cycle 8-12 weeks on / 2-4 weeks off; avoid with hypertension, autoimmune conditions, and stimulants", "cycle": "" }, { "name": "Inulin / FOS (prebiotic fibre)", "tier": "t2", "trending": false, "tag": "Gut microbiome · Calcium absorption", "scores": { "composite": 63, "efficacy": 2, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Feeds the beneficial bacteria in your gut, helping them thrive. Multiple systematic reviews confirm inulin-type fructans selectively increase Bifidobacterium and Lactobacillus species, and RCTs in adolescents and postmenopausal women (e.g. Abrams 2005, Holloway 2007) show improved calcium absorption at ~8 g/day. Bloating and gas are common side effects above 10 g/day. Start with a low dose and increase gradually over 1–2 weeks.", "dose": "5–10 g/day; start at 2–3 g/day and titrate up to minimise bloating", "tips": "Mix into food or water. Take with meals to reduce gas and bloating. Increase dose gradually over 1–2 weeks. Avoid large doses on an empty stomach.", "cycle": "" }, { "name": "Betaine HCl", "tier": "t2", "trending": false, "tag": "Low stomach acid · Digestion · Protein absorption", "scores": { "composite": 63, "efficacy": 3, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Temporarily increases stomach acid to help your body digest protein more effectively. Useful for people with confirmed low stomach acid, which is common in older adults and those on long-term acid-blocking drugs. Do not use with anti-inflammatory painkillers or if you have stomach ulcers. Start with a low dose to test your tolerance.", "dose": "650–2,000 mg with protein-containing meals; do not use with NSAIDs or if you have ulcers", "tips": "Take with or just after a protein-rich meal. Never take on an empty stomach or with NSAIDs. Start at 650 mg — heartburn signals adequate acid and you should reduce the dose.", "cycle": "" }, { "name": "Manganese", "tier": "t2", "trending": false, "tag": "Bone health · Metabolism · Antioxidant", "scores": { "composite": 63, "efficacy": 3, "safety": 3, "research": 2, "onset": 3, "cost": 5, "drug_interaction_inverse": 4 }, "description": "A trace mineral needed for bone formation, blood clotting, and antioxidant defenses. Most people get enough from diet, but supplementation may benefit bone health in postmenopausal women when combined with calcium and zinc. Do not exceed 11 mg per day because high doses cause neurotoxicity. Manganese welders and miners are at highest risk of toxicity.", "dose": "1.8–2.3 mg/day (adequate intake); do not exceed 11 mg/day — neurotoxicity risk at high doses", "tips": "Take with food to reduce stomach upset. Avoid taking at the same time as calcium or iron — they compete for absorption. Do not exceed the daily upper limit.", "cycle": "" }, { "name": "Mastic gum (Pistacia lentiscus)", "tier": "t2", "trending": false, "tag": "H. pylori · GERD · Gut", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A resin from the Mediterranean mastic tree with anti-inflammatory and antimicrobial properties. Clinical trials show it kills H. pylori and improves symptoms of functional dyspepsia and acid reflux. One RCT found it healed duodenal ulcers comparably to antacids. Main downside: relatively high cost compared to standard treatments.", "dose": "350 mg three times daily for H. pylori and gastric complaints; take before meals", "tips": "Take before meals for best effect. Three times daily is the studied protocol. Chewing the resin is an option for throat and upper GI effects.", "cycle": "" }, { "name": "Red yeast rice", "tier": "t2", "trending": false, "tag": "Cholesterol · Cardiovascular", "scores": { "composite": 63, "efficacy": 4, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Contains monacolin K, which is chemically identical to the prescription statin lovastatin. Multiple meta-analyses (Gerards 2015, Cicero 2019) consistently find it lowers LDL cholesterol by roughly 15–25 percent at effective monacolin K doses. However, because it contains an actual statin, it carries the same risk of muscle pain and liver issues. Product quality varies wildly between brands. EFSA withdrew its cholesterol health claim in 2022 due to safety concerns at effective doses.", "dose": "1,200–2,400 mg/day providing 3–10 mg monacolin K; monitor liver enzymes and CK", "tips": "Take with food, ideally with the evening meal. Avoid combining with prescription statins, grapefruit juice, or niacin. Monitor liver enzymes and muscle pain (CK levels).", "cycle": "" }, { "name": "HMB free acid", "tier": "t2", "trending": false, "tag": "Muscle · Rapid absorption · Athletic", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The free acid form of HMB absorbs about twice as fast as the calcium salt form and reaches higher peak blood levels. A 2024 trial found 3 g free acid HMB taken 30 minutes before training significantly reduced muscle damage markers compared to placebo. Most useful for athletes in heavy training phases or people returning from injury. More expensive than HMB calcium. The faster absorption makes timing around workouts more effective.", "dose": "1 g × 3 daily (one dose 30 min pre-exercise); faster absorption than HMB calcium form", "tips": "Take one dose 30 min before exercise. Other doses with meals. Faster absorption than calcium HMB — timing around training matters more with the free acid form.", "cycle": "" }, { "name": "Banaba leaf (corosolic acid)", "tier": "t2", "trending": false, "tag": "Blood sugar · Insulin sensitivity", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Contains corosolic acid, which activates glucose transporters to help cells absorb sugar more efficiently. A 2024 review of 7 trials found banaba leaf significantly reduces fasting blood sugar and post-meal glucose in people with type 2 diabetes and prediabetes. Effects are modest but consistent. Generally well tolerated with no serious side effects reported. Can enhance blood sugar medications.", "dose": "32–48 mg/day standardised to 1% corosolic acid; take before carbohydrate-containing meals", "tips": "Take 15–30 min before carbohydrate-heavy meals (typically lunch and dinner). Monitor blood sugar closely if on diabetes medication as banaba enhances their effect.", "cycle": "" }, { "name": "Magnolia bark (honokiol + magnolol)", "tier": "t2", "trending": false, "tag": "Anxiety · Sleep · Cortisol", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Contains two potent bioactive compounds, honokiol and magnolol, that activate GABA receptors similarly to benzodiazepines but without addiction potential. Clinical trials show significant anxiety reduction and improved sleep quality. Also modestly lowers cortisol. Commonly combined with ashwagandha or L-theanine in sleep formulas. Generally well tolerated at recommended doses.", "dose": "200–400 mg/day bark extract standardised to 2% honokiol + magnolol; take in evening for sleep", "tips": "Take 30–60 min before bed with water. Avoid combining with alcohol or sedative medications. Works well alongside L-theanine or ashwagandha.", "cycle": "" }, { "name": "Quercetin phytosome + Bromelain", "tier": "t2", "trending": false, "tag": "Anti-inflammatory · Immunity · Antihistamine", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Bromelain improves quercetin absorption by inhibiting gut enzymes, making this combination more effective than quercetin alone. Together they have additive anti-inflammatory and antihistamine effects. A 2024 trial found the combination reduces seasonal allergy symptoms significantly better than quercetin alone.", "dose": "500 mg quercetin phytosome + 100 mg bromelain × 2 daily; bromelain dramatically improves quercetin bioavailability", "tips": "Take between meals for anti-inflammatory effect — bromelain works best without food competing for it. Can be taken 30 min before meals. Avoid with blood thinners at high doses.", "cycle": "" }, { "name": "Silicon (orthosilicic acid)", "tier": "t2", "trending": false, "tag": "Bone · Hair thickness · Nails", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The third most abundant trace element in the body, involved in collagen cross-linking, bone mineralisation, and connective tissue strength. Liquid orthosilicic acid is the only form with demonstrated bloodstream absorption. A 2024 trial found 10 mg/day significantly increased hair thickness and reduced nail brittleness after 20 weeks.", "dose": "5–10 mg/day orthosilicic acid in liquid form; solid silica supplements are poorly absorbed", "tips": "Take liquid orthosilicic acid diluted in water with or without food. Morning is convenient. Solid silica capsules are largely ineffective — only the liquid form absorbs meaningfully.", "cycle": "" }, { "name": "Calcium alpha-ketoglutarate (Ca-AKG)", "tier": "t2", "trending": true, "tag": "Longevity · TCA cycle · Epigenetics · Biological age · Muscle", "scores": { "composite": 63, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A key intermediate in the Krebs cycle and co-factor for over 60 enzymes including alpha-ketoglutarate-dependent dioxygenases that regulate DNA and histone methylation (epigenetic aging clocks). Serum AKG declines 10-fold between age 30 and 80. Shahmirzadi et al. 2020 (Cell Reports, mouse lifespan and healthspan extension) and a subsequent Rejuvant human cohort (Asprinio 2021 preprint, N=42) reported biological-age reductions on the GrimAge epigenetic clock — the human data was a preprint cohort, not a peer-reviewed RCT. Also involved in collagen synthesis, ammonia detoxification, and muscle protein turnover. Part of Bryan Johnson's Blueprint longevity protocol. Single small trial warrants cautious optimism rather than certainty.", "dose": "1,000–2,000 mg/day Ca-AKG; typically taken in the morning on an empty stomach or with a light meal", "tips": "Take on an empty stomach or with a light meal for best absorption. May be mildly stimulating via mitochondrial activation — morning dosing preferred. Often combined with other longevity supplements. Look for calcium alpha-ketoglutarate specifically, not sodium or other salt forms.", "cycle": "Typically taken continuously in longevity protocols. A minimum 12-week period needed to assess biological age marker changes. No established cycling protocol from current data." }, { "name": "2'-Fucosyllactose (2'-FL HMO)", "tier": "t2", "trending": false, "tag": "Gut health · Immunity · Microbiome", "scores": { "composite": 63, "efficacy": 3, "safety": 5, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "The most abundant human milk oligosaccharide (HMO), now synthesised via fermentation and available as an adult gut health ingredient. 2'-FL selectively feeds Bifidobacterium longum and promotes a health-associated microbiome. Clinical trials in adults show reductions in upper respiratory infection duration, improved gut barrier markers, and reduced GI illness severity. Mechanistically it acts as a decoy receptor for pathogens including H. pylori and norovirus.", "dose": "1–5 g/day in water or a beverage", "tips": "Can be combined with other HMOs or GOS for broader prebiotic coverage; particularly valuable during and after antibiotic courses", "cycle": "" }, { "name": "Berberine", "tier": "t2", "trending": true, "tag": "Metabolic · Glucose · Lipids", "scores": { "composite": 62, "efficacy": 4, "safety": 3, "research": 4, "onset": 2, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Lowers blood sugar, LDL cholesterol, triglycerides, and waist size — comparable to metformin in some head-to-head trials. A 2025 review confirms significant improvements across all metabolic markers. Warning: severe interactions with statins, metformin, diabetes drugs, and blood pressure meds (hypoglycemia, statin toxicity risk). Always consult your doctor before use.", "dose": "500 mg × 2–3 daily with meals + piperine; medical supervision required if on any prescription medication", "tips": "Always take with meals to slow absorption and reduce hypoglycaemia risk. Do not take on an empty stomach. Consult your doctor before starting if on any medication.", "cycle": "Safe for continuous use under medical supervision. Monitor liver enzymes every 3-6 months. Some practitioners recommend 8 weeks on, 2 weeks off." }, { "name": "Vitamin K2 (MK-7)", "tier": "t2", "trending": false, "tag": "Bone · Vascular calcification", "scores": { "composite": 62, "efficacy": 3, "safety": 5, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Directs calcium into bones and away from arteries, reducing calcification risk. The Rotterdam Study (4,807 people) linked higher dietary K2 intake to 57% fewer heart disease deaths — an observational association, not a supplement trial. Pairs synergistically with vitamin D3 for bone health. WARNING: directly antagonises warfarin — never take without medical supervision.", "dose": "90–200 mcg/day MK-7 with fat, paired with Vitamin D3; AVOID if on warfarin without medical supervision", "tips": "Take with a fat-containing meal (typically dinner) — fat increases absorption ~3×. Best taken alongside your Vitamin D3 dose. Avoid if on warfarin unless supervised by your doctor — K2 directly counteracts warfarin.", "cycle": "" }, { "name": "HMB (β-Hydroxy-β-methylbutyrate)", "tier": "t2", "trending": false, "tag": "Sarcopenia · Muscle preservation", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps preserve lean muscle mass, especially as you age. Systematic reviews (Wu 2015, Phillips 2022, Prado 2023) generally find modest but consistent benefits for preserving lean mass and reducing muscle loss in older adults and during bed rest or illness, with effect sizes smaller than whey + leucine. Evidence is strongest in older adults and recovery from illness. Works best combined with resistance exercise. Allow at least 12 weeks.", "dose": "3 g/day (1 g × 3 with meals); allow ≥12 weeks alongside resistance exercise", "tips": "Take with meals, split into 3 equal doses through the day. No major food or drug interactions. Consistency over 12+ weeks is key — don't expect quick results.", "cycle": "" }, { "name": "Selenium", "tier": "t2", "trending": false, "tag": "Thyroid · Antioxidant · Immune", "scores": { "composite": 62, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Essential for thyroid hormone conversion and antioxidant defense via glutathione peroxidase. A 2024 meta-analysis confirmed it lowers thyroid autoantibodies (TPO-Ab) in Hashimoto's disease in people who are deficient. Two Brazil nuts daily provide roughly 150–180 mcg. Excess selenium above 400 mcg per day causes toxicity: hair loss, nail brittleness, and nerve damage.", "dose": "55–200 mcg/day selenomethionine; test serum selenium first; do not exceed 400 mcg/day", "tips": "Take with food at any time of day. Do not exceed 200 mcg/day without testing. High-dose vitamin C can reduce selenium absorption — space 2 hours apart if using both.", "cycle": "" }, { "name": "Vitamin B6 (P5P)", "tier": "t2", "trending": false, "tag": "PMS · Pregnancy nausea · OCP support", "scores": { "composite": 62, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Effective for PMS symptoms and pregnancy nausea. A 2024 review confirmed significant PMS relief. FDA/ACOG recommend it for pregnancy nausea at 10–25 mg three times daily. Oral contraceptives deplete B6 levels. Use the active P5P form for better absorption and tolerability. Critical warning: doses above 100 mg/day long-term cause irreversible peripheral neuropathy (nerve damage).", "dose": "25–50 mg/day P5P for PMS/OCP support. 10–25 mg × 3 daily for pregnancy nausea. NEVER exceed 100 mg/day long-term.", "tips": "Take with food to reduce stomach upset. Never exceed 100 mg/day long-term — causes irreversible nerve damage. Can be taken morning or midday. Avoid very late evening doses.", "cycle": "" }, { "name": "Olive leaf extract", "tier": "t2", "trending": false, "tag": "Blood pressure · Antiviral · Antioxidant", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Helps lower blood pressure through its active compound oleuropein. A 2024 meta-analysis of 12 trials found it significantly reduces blood pressure by approximately 5–6 mmHg systolic. Oleuropein also has confirmed antiviral and anti-inflammatory activity in lab studies. If you are already on blood pressure medication, the combined effect may drop pressure too low — monitor closely.", "dose": "500–1,000 mg/day standardised extract (15–20% oleuropein); monitor blood pressure if on antihypertensives", "tips": "Take with food at any time of day. If on blood pressure medication, monitor BP closely — effects are additive and may cause dizziness. Split into 2 doses for best results.", "cycle": "" }, { "name": "Vitamin C (megadose)", "tier": "t2", "trending": false, "tag": "Prevention / Immunity", "scores": { "composite": 62, "efficacy": 2, "safety": 3, "research": 4, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Cochrane found high-dose vitamin C does not prevent colds in the general public, though it may shorten them by about 8%. Your body absorbs about 200 to 400 mg at a time, so doses above that are mostly excreted. Athletes exercising in extreme conditions may get a 50% cold reduction benefit. Doses above 1 to 2 g per day increase kidney stone risk, especially in people prone to oxalate stones.", "dose": "200–500 mg/day is optimal; absorption maxes out around 400 mg per dose; doses above 2 g/day increase kidney stone risk", "tips": "Take with food or water at any time of day. Spread doses throughout the day for consistent levels. Avoid mega-doses if prone to kidney stones. Pairs well with iron supplements.", "cycle": "" }, { "name": "Astragalus (Astragalus membranaceus)", "tier": "t2", "trending": false, "tag": "Immunity · Adaptogen · Anti-aging", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A well-studied traditional Chinese herb with modern immunological evidence. A 2024 review found it significantly improves immune cell counts alongside conventional treatment for respiratory infections and cancer. Contains active compounds called astragalosides. Has centuries of safe traditional use. Avoid if taking immunosuppressant drugs, as it may reduce their effectiveness.", "dose": "500–1,000 mg/day standardised extract (0.4–0.5% astragaloside IV); avoid with immunosuppressants", "tips": "Take with food at any time of day. Avoid combining with immunosuppressant drugs — it may reduce their effectiveness. No other major drug interactions at standard doses.", "cycle": "" }, { "name": "Copper (as glycinate)", "tier": "t2", "trending": false, "tag": "Iron metabolism · Collagen · Immunity", "scores": { "composite": 62, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Essential for iron metabolism, collagen formation, and antioxidant defense in the body. If you take zinc supplements above 25 mg per day long-term, you likely need copper too because zinc depletes copper over time. Most people get enough copper from food, but zinc supplementation can create an imbalance. Safe at recommended doses of 1 to 2 mg per day.", "dose": "1–2 mg/day copper glycinate; required if supplementing zinc >25 mg/day long-term", "tips": "Take with food to reduce stomach upset. Do not take at the same time as zinc — space them by several hours. Avoid high-dose vitamin C taken simultaneously.", "cycle": "" }, { "name": "Gamma-linolenic acid (GLA)", "tier": "t2", "trending": false, "tag": "Inflammation · Eczema · PMS", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Helps relieve eczema symptoms and PMS-related breast pain. A 2024 review of 11 trials found evening primrose oil, which contains the active omega-6 fatty acid GLA, significantly improves both conditions. The anti-inflammatory effects typically take 8 to 12 weeks to become noticeable. Generally well tolerated with mild digestive side effects.", "dose": "1,000–2,000 mg/day evening primrose oil (~80–160 mg GLA) or 500 mg borage oil (~100 mg GLA)", "tips": "Take with a meal containing fat for best absorption. Allow 8–12 weeks for effects. Store in the fridge to prevent oxidation once opened.", "cycle": "" }, { "name": "S-Adenosylmethionine (SAMe)", "tier": "t2", "trending": false, "tag": "Depression · Joint · Liver", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 2 }, "description": "A natural compound your body makes that supports mood, joint health, and liver function. Multiple reviews found SAMe performs as well as older antidepressants for depression and also reduces arthritis pain. Warning: can trigger serotonin syndrome if combined with antidepressants — must not combine with SSRIs or MAOIs. Must use enteric-coated form.", "dose": "800–1,600 mg/day in divided doses on empty stomach; enteric-coated form required; AVOID with SSRIs/MAOIs", "tips": "Take on an empty stomach, 30 min before meals. Must use enteric-coated tablets — plain tablets are destroyed by stomach acid. Take morning and midday to avoid sleep disruption.", "cycle": "" }, { "name": "Collagen + Vitamin C stack", "tier": "t2", "trending": false, "tag": "Tendon · Skin · Joint", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Vitamin C is required for your body to properly use collagen, making this combination logical. A 2024 trial found 15 g collagen plus 50 mg vitamin C taken before exercise enhanced tendon collagen production. Popular for injury prevention among athletes and people recovering from tendon or ligament injuries. Very safe with no notable side effects.", "dose": "15 g collagen peptides + 50 mg vitamin C 30–60 min before exercise", "tips": "Take 30–60 min before exercise dissolved in water or juice. The vitamin C must be present at the same time as the collagen for it to work. Best timed before tendon-loading activity.", "cycle": "" }, { "name": "N-Acetyl glucosamine", "tier": "t2", "trending": false, "tag": "Gut barrier · IBD · Joint", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A building block of the gut mucus layer that protects the intestinal lining. Different from regular glucosamine used for joints. Small trials in IBD showed improved gut barrier integrity. Also plays a role in joint cartilage maintenance. Generally very safe with no serious side effects reported. Larger RCTs are still needed.", "dose": "500–1,500 mg/day; different from glucosamine sulfate used for joint pain", "tips": "Take with food. Can be taken at any time of day. Safe to combine with other gut-support supplements.", "cycle": "" }, { "name": "HMB + Creatine stack", "tier": "t2", "trending": false, "tag": "Muscle · Sarcopenia combo", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Combines two supplements with independent evidence for preserving muscle mass in older adults. Creatine is one of the best-studied supplements for strength and HMB helps prevent muscle breakdown. No trials have tested whether the combination provides extra benefit beyond either supplement alone. Both are individually very safe with excellent track records.", "dose": "3 g HMB + 5 g creatine monohydrate daily; combination not specifically validated in trials", "tips": "Take creatine with water at any time. HMB can be split into 3 doses throughout the day. Both can be taken with food or without.", "cycle": "" }, { "name": "K2 + D3 combo", "tier": "t2", "trending": false, "tag": "Bone · Cardiovascular · Calcium regulation", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Vitamin D3 increases calcium absorption while K2 (MK-7) directs that calcium into bones and away from arteries via carboxylation of osteocalcin and MGP. The combination is biologically sound and widely used, but few RCTs have tested the specific combination versus each vitamin alone. Both are very safe and individually well-supported.", "dose": "1,000–2,000 IU D3 + 100–200 mcg K2 (MK-7) daily; combination logic is sound but not directly validated", "tips": "Take with a fatty meal — both are fat-soluble vitamins that need dietary fat to absorb properly. Once daily with your largest meal is ideal.", "cycle": "" }, { "name": "Milk peptides (casein hydrolysate)", "tier": "t2", "trending": false, "tag": "Sleep · Anxiety · Stress", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Bioactive peptides from milk protein with calming effects on the nervous system. The Lactium brand (alpha-s1 casein tryptic hydrolysate) has the most research, showing reduced cortisol, improved stress scores, and better sleep quality in several trials. Works through GABA-A receptor modulation. Very safe with no dependency risk. Takes ~2 weeks for full effect.", "dose": "150–300 mg/day Lactium (alpha-s1 casein hydrolysate); allow 2 weeks for full effect", "tips": "Take 30–60 min before bed for sleep support. Can be taken with a small amount of water. Avoid combining with sedative medications.", "cycle": "" }, { "name": "N-Acetyl Tyrosine (NALT)", "tier": "t2", "trending": false, "tag": "Focus · Stress resilience", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An acetylated form of L-tyrosine marketed as more water-soluble and better absorbed. However, research suggests NALT may convert back to tyrosine less efficiently than the standard form. L-tyrosine (standard form) has stronger clinical evidence for focus and stress resilience. Very safe with no serious side effects at standard doses.", "dose": "300–600 mg/day NALT; standard L-tyrosine (500–2,000 mg) is generally preferred for efficacy", "tips": "Take on an empty stomach or with a small amount of food. Morning or before demanding tasks. Avoid combining with L-DOPA medications or MAOIs.", "cycle": "" }, { "name": "Hawthorn berry (Crataegus)", "tier": "t2", "trending": false, "tag": "Heart failure · Blood pressure", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Studied in multiple RCTs for mild to moderate heart failure. A Cochrane review found it improved exercise tolerance and reduced breathlessness vs placebo. The large SPICE trial confirmed symptomatic improvement but found no mortality benefit. May interact with cardiac medications (digoxin, beta-blockers) — use under medical supervision.", "dose": "160–900 mg/day hawthorn extract standardised to flavonoids; use under medical supervision for heart conditions", "tips": "Take with food. Use under medical supervision if taking cardiac medications — it can interact with digoxin and beta-blockers. Split into 2–3 daily doses.", "cycle": "" }, { "name": "Larch arabinogalactan", "tier": "t2", "trending": false, "tag": "Prebiotic · Immunity · Fibre", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A soluble prebiotic fibre from larch trees that feeds beneficial gut bacteria and promotes butyrate production. Limited clinical studies suggest it may enhance immune function by increasing NK cell activity. Dissolves easily in water and is very well tolerated with minimal gas or bloating vs other prebiotic fibres. More human research is needed.", "dose": "4―30 g/day dissolved in water; well-tolerated prebiotic fibre; immune claims need more research", "tips": "Dissolve in water and take with meals. Start with a smaller dose (4–5 g) to assess tolerance before building up. Well-tolerated even at high doses.", "cycle": "" }, { "name": "Meriva curcumin (phytosome)", "tier": "t2", "trending": false, "tag": "Joint · Inflammation · Bioavailable", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Meriva complexes curcumin with phosphatidylcholine for dramatically improved absorption — roughly 29x more bioavailable than standard curcumin. Studies in OA patients found significant reductions in pain and stiffness. Tested in over 30 clinical studies with a good safety profile. More expensive than generic curcumin but supported by stronger clinical data.", "dose": "500–1,000 mg/day Meriva curcumin phytosome (equivalent to about 200 mg curcuminoids)", "tips": "Take with a meal. Contains phosphatidylcholine so does not need additional fat for absorption. Avoid combining with blood thinners or NSAIDs without guidance.", "cycle": "" }, { "name": "Postbiotics (heat-killed probiotics)", "tier": "t2", "trending": true, "tag": "Gut · Immunity · Shelf-stable", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Heat-killed bacterial preparations that provide immune and gut benefits without live organisms. The advantage is perfect shelf stability with no need for refrigeration. A 2024 review of 8 trials found heat-killed Lactobacillus preparations significantly reduce respiratory infection incidence and duration. The ISAPP scientific association formally defined postbiotics in 2021. Still an emerging category with less evidence than live probiotics.", "dose": "1–10 billion heat-killed cells/day (e.g., HK L-137 250 mg/day, ET-901 100 mg/day). Take any time of day with or without food — shelf-stable, no refrigeration needed.", "tips": "Take 1× daily, any time of day, with or without food — shelf-stable, no refrigeration needed. Can be combined with live probiotics. Consistency over weeks matters more than timing.", "cycle": "" }, { "name": "Lactobacillus fermentum", "tier": "t2", "trending": false, "tag": "Gut · Immunity · Women's health", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A probiotic found in fermented foods. The ME-3 strain uniquely produces glutathione, the body's master antioxidant, directly in the gut. Small trials show reduced oxidative stress and improved cholesterol in elderly subjects. Also studied for vaginal health. Less evidence than LGG or S. boulardii but an emerging strain.", "dose": "1–10 billion CFU/day; ME-3 strain uniquely produces glutathione in the gut", "tips": "Take daily with a small meal. Refrigerate for freshness. Allow 4–6 weeks of consistent use to assess benefits. Look for the ME-3 strain specifically.", "cycle": "" }, { "name": "Streptococcus thermophilus", "tier": "t2", "trending": false, "tag": "Gut · Lactose digestion · Immunity", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Best known as a yoghurt starter culture, this probiotic produces lactase in the gut, making it genuinely helpful for lactose intolerance. Usually included in multi-strain blends rather than sold alone. Very safe with a long history as a food organism. Less standalone clinical evidence than Lactobacillus strains.", "dose": "1–10 billion CFU/day; naturally produces lactase — genuinely helps lactose intolerance", "tips": "Take with dairy-containing meals to aid lactose digestion. Often found in yoghurt — eating yoghurt daily is a practical alternative to capsule supplements.", "cycle": "" }, { "name": "Perilla seed oil", "tier": "t2", "trending": false, "tag": "Plant omega-3 · Allergies · Inflammation", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The richest plant ALA omega-3 source, surpassing even flaxseed. Japanese studies show it significantly reduces seasonal allergy symptoms and improves lung function in asthmatics. Like all plant ALA sources, conversion to EPA and DHA is low. A useful option for allergy sufferers wanting a plant-based oil. Very safe.", "dose": "3–6 g/day perilla seed oil; richest plant ALA source; modest allergy benefit in Japanese trials", "tips": "Take with a meal containing fat. Refrigerate after opening. Can be drizzled on food or taken in capsule form. Good alternative for those avoiding fish.", "cycle": "" }, { "name": "Pycnogenol (pine bark, branded)", "tier": "t2", "trending": false, "tag": "Circulation · Cognition · OA", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A proprietary French maritime pine bark extract standardised to 65–75% oligomeric procyanidins. A 2024 review of 28 trials found significant benefits for leg circulation, blood pressure, cognitive function, and knee OA pain. Over 160 clinical publications — the most studied pine bark extract. More expensive than generic OPC extracts but better evidenced.", "dose": "100–200 mg/day standardised Pycnogenol; 200 mg studied for cognitive decline prevention", "tips": "Take with a meal and water. Split into 2 doses for circulation and OA applications. Allow 4–8 weeks for chronic conditions. Avoid with immunosuppressants.", "cycle": "" }, { "name": "Curcumin Meriva (phytosome)", "tier": "t2", "trending": false, "tag": "Joint · Inflammation · Bioavailable curcumin", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A patented curcumin-phosphatidylcholine complex absorbing roughly 29 times better than standard curcumin. Clinical trials show significant improvements in osteoarthritis pain, stiffness, and function. Tested in over 30 studies with a good safety profile. More expensive than generic curcumin but better evidenced.", "dose": "500–1,000 mg/day Meriva phytosome (equivalent to ~200 mg curcuminoids); take with a meal", "tips": "Take with a meal — the phosphatidylcholine complex still benefits from dietary fat. Avoid combining with blood thinners or NSAIDs at high doses without guidance.", "cycle": "" }, { "name": "Chasteberry/Vitex standardised (BNO 1095)", "tier": "t2", "trending": false, "tag": "PMS · Menstrual regulation · Women's health", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The standardised extract BNO 1095 has the strongest evidence among Vitex preparations for PMS. Pivotal RCTs of the BNO 1095 extract (Loch 2000, Schellenberg 2001 BMJ, and later replications) confirmed significant reductions in irritability, mood swings, breast tenderness, and bloating. Works by modulating dopamine and prolactin signalling. Takes 2–3 cycles to reach full effect. Avoid with dopamine agonists or oral contraceptives.", "dose": "20 mg/day BNO 1095 extract or 4 mg/day Ze 440 extract; take continuously through the full cycle", "tips": "Take every morning continuously — not just during PMS days. Allow 2–3 full menstrual cycles for maximum benefit. Avoid with oral contraceptives, HRT, or dopamine medications. Morning dosing is traditional.", "cycle": "" }, { "name": "Ketone esters (exogenous ketones)", "tier": "t2", "trending": false, "tag": "Cognitive fuel · Endurance · Metabolic", "scores": { "composite": 62, "efficacy": 3, "safety": 3, "research": 3, "onset": 5, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Exogenous ketone esters (primarily D-beta-hydroxybutyrate monoester) rapidly elevate blood ketone levels to 3–5 mmol/L within 30 minutes without requiring fasting or carbohydrate restriction. Military and elite sport studies show improved cognitive performance under stress and sleep deprivation. Mixed results for endurance performance. Extremely expensive and taste extremely bitter. GI distress is common.", "dose": "25–50 g ketone monoester 30 min before cognitive demand; expensive at 30–50 USD per serving", "tips": "Extremely bitter taste — chase with a strong flavour. GI distress is common, especially at higher doses. Most cost-effective for acute cognitive demand rather than daily use. Mix with a small amount of juice.", "cycle": "" }, { "name": "Hydrogen water (molecular hydrogen)", "tier": "t2", "trending": false, "tag": "Antioxidant · Anti-inflammatory · Trending", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Water infused with dissolved molecular hydrogen (H2) gas. Over 50 small clinical trials show modest anti-inflammatory and antioxidant effects. A 2024 meta-analysis found hydrogen-rich water significantly reduced inflammatory markers (IL-6, CRP) in metabolic syndrome. Extremely safe — H2 is inert and non-toxic. Main limitation is that dissolved H2 escapes rapidly once the container is opened. Evidence is preliminary.", "dose": "500 mL–1.5 L hydrogen-rich water daily (0.5–1.6 ppm dissolved H2); drink immediately after opening", "tips": "Drink immediately after opening — dissolved hydrogen escapes within minutes. Hydrogen tablets dissolved in a sealed bottle are more practical than pre-packaged bottles. Extremely safe but evidence is still preliminary.", "cycle": "" }, { "name": "Soy isoflavones", "tier": "t2", "trending": false, "tag": "Menopause · Bone density · Phytoestrogen · Equol · Cardiovascular", "scores": { "composite": 62, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Phytoestrogens (genistein and daidzein) with weak estrogen receptor activity found abundantly in soybeans, tofu, and miso. The Taku et al. 2012 meta-analysis (and the broader Lethaby 2013 Cochrane review of 43 phytoestrogen trials) found soy isoflavones modestly reduce hot flash frequency, with effect sizes around 20% vs placebo for standardised preparations. Asian populations consuming traditional dietary soy consistently show lower menopause symptoms, osteoporosis rates, and cardiovascular events — but clinical trials with isolated supplements show smaller effects, likely because 50% of Asians vs 25% of Westerners produce equol (a potent daidzein metabolite). Bone density evidence is consistent across trials. Caution in estrogen-receptor positive cancers and thyroid disorders.", "dose": "40–80 mg/day isoflavones standardised extract; equol supplements 10 mg/day for non-producers; take with food", "tips": "Not appropriate as sole treatment for severe menopause symptoms. Space at least 4 hours from levothyroxine — competes for absorption. Evidence is stronger for women of East Asian descent. Avoid in estrogen-receptor positive breast or uterine cancer. Consider testing equol producer status if not responding.", "cycle": "Safe at food-equivalent doses (40–80 mg/day) with no evidence of harm in women without hormone-sensitive cancers. Long-term use above 150 mg/day not well established." }, { "name": "Kaempferol", "tier": "t2", "trending": false, "tag": "Flavonoid · Autophagy · Senolytic · Anti-inflammatory · Longevity", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A flavonol found in kale, broccoli, capers, apples, and green tea that activates autophagy (cellular cleanup impaired in aging), inhibits NF-κB, STAT3, and PI3K signalling, and exhibits senolytic activity (selectively killing aged senescent cells) in cell culture. Epidemiological studies consistently associate higher dietary kaempferol with reduced colorectal, pancreatic, and lung cancer risk. Human clinical data for supplements is extremely limited — a 2023 pilot trial found kaempferol modestly improved insulin sensitivity markers. Most evidence is from in vitro, animal, and epidemiological studies. Dietary sources (kale, capers) remain the most evidence-backed delivery method.", "dose": "25–100 mg/day standardised kaempferol supplement; prioritise dietary sources over supplements", "tips": "Prioritise dietary sources — kale (30 mg/100g), capers (234 mg/100g), broccoli, dill, and spinach are among the richest sources. Supplement if dietary intake is consistently insufficient. May mildly inhibit CYP3A4 at high supplemental doses — space from medications metabolised by this enzyme. Combine with quercetin and fisetin for a broader flavonoid longevity stack.", "cycle": "No established cycling protocol for supplements. Consistent dietary kaempferol from whole foods is the safest and most evidence-based approach." }, { "name": "Diindolylmethane (DIM)", "tier": "t2", "trending": false, "tag": "Hormonal · Oestrogen balance · Detox", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The active metabolite of indole-3-carbinol (I3C) produced during cruciferous vegetable digestion. DIM shifts oestrogen metabolism toward less active 2-hydroxy forms and away from more stimulatory 16-alpha-hydroxy metabolites. Human RCTs show benefit for PMS severity, hormone ratio improvement, and fibrocystic breast disease. Emerging prostate health data. Unlike I3C, DIM is more bioavailable and does not form undesirable condensation products at higher doses.", "dose": "100–300 mg/day with a fat-containing meal", "tips": "Always take with fat; bioavailability enhanced by piperine. Beneficial for both men (oestrogen clearance) and women (PMS, cycle support)", "cycle": "" }, { "name": "Carob extract", "tier": "t2", "trending": true, "tag": "Gut health · IBS · Diarrhoea · Blood sugar", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The pod of the carob tree (Ceratonia siliqua) contains condensed tannins and polyphenols that regulate gut motility and have anti-diarrhoeal effects, plus galactomannan fibre that slows glucose absorption. RCTs in adults with acute diarrhoea show reductions in duration and stool frequency. Long history of safe traditional use and excellent tolerability. A low-cost, well-validated option for digestive regulation and mild IBS-D management.", "dose": "1,500–4,500 mg carob pod powder/day, or 300–900 mg tannin-rich extract", "tips": "Take between meals for IBS-D effects; with meals for blood sugar management; excellent tolerability across all age groups", "cycle": "" }, { "name": "Delta-tocotrienol", "tier": "t2", "trending": false, "tag": "Cardiovascular · Anti-inflammatory · Cancer adjunct", "scores": { "composite": 62, "efficacy": 3, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A tocotrienol isomer (vitamin E family) derived from annatto or palm oil with distinct biological activity from tocopherols. Delta- and gamma-tocotrienols inhibit HMG-CoA reductase post-transcriptionally, reducing cholesterol synthesis — RCTs in hyperlipidaemia show 10–15% LDL reductions. Also shows promise in reducing inflammatory markers in NAFLD and in preclinical cancer adjunct work. Tocopherol-free (annatto-derived) preparations are preferred; alpha-tocopherol interferes with tocotrienol uptake.", "dose": "125–300 mg delta/gamma tocotrienols (annatto-sourced) daily", "tips": "Take without alpha-tocopherol (separate by 6+ hours or choose alpha-free formulas); with evening meal; monitor lipids at 8-12 weeks", "cycle": "" }, { "name": "DMG (Dimethylglycine)", "tier": "t2", "trending": false, "tag": "Methyl donor · Performance · Immune", "scores": { "composite": 62, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A tertiary amine derivative of glycine marketed for athletic performance, immune support, and autism. Once known as 'vitamin B15' or 'pangamic acid' (a misnomer — it is neither a vitamin nor pangamic acid). Serves as a methyl donor and is an intermediate in the conversion of betaine to glycine. Small human trials show equivocal results for performance; autism studies are underpowered. Broadly very safe and well-tolerated. Best viewed as a mild methylation adjunct with modest standalone evidence.", "dose": "125–500 mg 1–3 times daily", "tips": "Take between meals; effects (if any) build over 2-4 weeks; avoid confusing with TMG (trimethylglycine/betaine) which is better evidenced; discontinue if no effect at 6 weeks", "cycle": "" }, { "name": "Collagen type II (undenatured, UC-II)", "tier": "t2", "trending": false, "tag": "Joint · Cartilage · Autoimmune", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Distinct from hydrolysed collagen peptides. Works via oral tolerance — training the immune system to stop attacking joint cartilage. The canonical RCTs are Crowley 2009 (Int J Med Sci, 52 OA patients, UC-II 40 mg outperformed glucosamine+chondroitin) and Lugo 2016 (Nutr J, 191 knee-OA patients, UC-II vs placebo and G+C), both showing significant reductions in joint pain and stiffness. Must be taken on an empty stomach — food destroys the mechanism. Very safe with no notable side effects.", "dose": "40 mg/day undenatured type II collagen (UC-II) on empty stomach; distinct mechanism from collagen peptides", "tips": "Take on an empty stomach at least 30 min before food. Morning works well. Do not take alongside collagen peptides — they are different products with different mechanisms.", "cycle": "" }, { "name": "Oleuropein (olive extract)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Antiviral", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The primary active compound in olive leaf extract responsible for its heart-protective effects. Trials show it helps lower blood pressure and improves blood vessel function. Lab studies confirm antiviral and antimicrobial activity. Related to but more concentrated than what you get from eating olives or olive oil. Generally well tolerated at standard doses.", "dose": "250–500 mg/day oleuropein from standardised olive leaf extract", "tips": "Take with food. No major timing restrictions. Can be combined with omega-3s or garlic for cardiovascular support.", "cycle": "" }, { "name": "Hemp seed oil", "tier": "t2", "trending": false, "tag": "Omega fatty acids · Skin", "scores": { "composite": 61, "efficacy": 2, "safety": 5, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Cold-pressed from hemp seeds, providing a favourable omega-6 to omega-3 ratio (roughly 3:1). Contains no meaningful CBD or THC. Small studies suggest benefits for eczema and dry skin when taken orally or applied topically. A reasonable plant-based fatty acid source, but not a substitute for EPA and DHA from fish oil. Very safe.", "dose": "1–2 tablespoons/day or 1,000 mg capsules; does not replace EPA/DHA from fish oil", "tips": "Take with a meal or add to food. Refrigerate after opening to prevent rancidity. No significant drug interactions. Does not provide EPA or DHA.", "cycle": "" }, { "name": "Melatonin gummies (high dose 5–10 mg)", "tier": "t2", "trending": false, "tag": "Overdosed · Sleep dependency", "scores": { "composite": 61, "efficacy": 2, "safety": 3, "research": 3, "onset": 5, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Most commercial melatonin gummies contain 5–10 mg, far above the 0.3–1 mg shown to be optimal in research. Higher doses cause morning grogginess, vivid nightmares, and may suppress natural production over time. A 2023 analysis found many products contained more melatonin than labelled. Lower doses (0.3–1 mg) are more effective with fewer side effects.", "dose": "Optimal dose is 0.3–1 mg 30–60 minutes before bed; most gummies are significantly overdosed", "tips": "Take 30–60 min before bed. Use the lowest effective dose (0.3–1 mg). Avoid screens after taking. Do not combine with sedatives or alcohol.", "cycle": "" }, { "name": "GlyNAC (Glycine + NAC)", "tier": "t2", "trending": true, "tag": "Aging · Glutathione · Mitochondria", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A combination of glycine and N-acetyl cysteine designed to replenish glutathione, which declines significantly with age. The Baylor group (Kumar et al. 2021 Clin Transl Med pilot, n=8, and 2023 J Gerontol A RCT, n=24, 16 weeks) reported GlyNAC improved glutathione levels, mitochondrial function, insulin resistance, and walking speed in older adults — promising but small studies requiring independent replication. One of the more promising anti-aging interventions with human trial data, though still early stage.", "dose": "Glycine 1.33 mmol/kg/day + NAC 0.81 mmol/kg/day (~100 mg/kg each); typically 7 g glycine + 6 g NAC daily", "tips": "Take with food to reduce NAC-related nausea. Split into two daily doses. Avoid combining NAC with activated charcoal or nitroglycerin medications.", "cycle": "" }, { "name": "Vitamin D2 (ergocalciferol)", "tier": "t2", "trending": false, "tag": "Bone · Immunity · Vegan source", "scores": { "composite": 61, "efficacy": 2, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The plant-derived form of vitamin D, obtained from UV-irradiated mushrooms or yeast. Multiple trials show D2 is less effective than D3 at raising and maintaining blood vitamin D levels. The Tripkovic et al. 2012 AJCN meta-analysis (confirmed by Tripkovic 2017 RCT) found D3 raises 25-OH-D levels substantially more effectively than D2 at equivalent doses. The only advantage of D2 is that it is suitable for strict vegans. If vegan, consider vegan-sourced D3 from lichen as a better alternative.", "dose": "1,000–2,000 IU/day; D3 is significantly more effective — use D2 only if vegan D3 is unavailable", "tips": "Take with a fatty meal for best absorption. Once daily is sufficient. Vegan D3 from lichen is a better alternative if available.", "cycle": "" }, { "name": "Hemp protein", "tier": "t2", "trending": false, "tag": "Plant protein · Omega fatty acids · Fibre", "scores": { "composite": 61, "efficacy": 2, "safety": 5, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A complete plant protein containing all 9 essential amino acids, though lower in leucine than whey or pea protein. Also provides omega-3 and omega-6 fatty acids plus fibre. Earthy taste that some people find challenging. Less studied for muscle building than pea or soy protein. Does not contain CBD or THC in meaningful amounts. Very safe and suitable for all dietary preferences.", "dose": "25–50 g/day; lower leucine than whey — less optimal for muscle protein synthesis; add leucine if needed", "tips": "Mix into smoothies or shakes. Add 2–3 g of leucine per serving to improve muscle protein synthesis. Take around workouts for best effect.", "cycle": "" }, { "name": "Rooibos extract (Aspalathus linearis)", "tier": "t2", "trending": false, "tag": "Antioxidant · Skin · Cardiovascular", "scores": { "composite": 61, "efficacy": 2, "safety": 5, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A South African herbal tea rich in unique antioxidants including aspalathin and nothofagin. Caffeine-free with confirmed antioxidant activity. Small trials show modest cardiovascular benefits. Excellent safety record including during pregnancy. Very limited evidence as a supplement — the tea form is better studied.", "dose": "3–6 cups/day as tea or 500 mg/day extract; caffeine-free; excellent safety record", "tips": "Drink as tea at any time of day — completely caffeine-free and safe before bed. No food restrictions. A pleasant alternative to green or black tea.", "cycle": "" }, { "name": "Calcium fructoborate", "tier": "t2", "trending": false, "tag": "Bone · Joint · Testosterone", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A naturally occurring plant-sourced compound that delivers boron complexed with fructose. Multiple trials show it significantly reduces joint pain and inflammation markers in knee osteoarthritis. Also shown to modestly raise free testosterone and DHEA in men. Better absorbed and more bioavailable than inorganic boron forms. Delivers around 3 to 6 mg boron per studied dose.", "dose": "110–220 mg/day calcium fructoborate (providing ~3–6 mg boron); better absorbed than boron glycinate", "tips": "Take with food and water. Morning works well. Safe to use long-term at studied doses. Do not exceed 10 mg boron equivalent per day from all sources combined.", "cycle": "" }, { "name": "Astragalus membranaceus (Huang Qi)", "tier": "t2", "trending": false, "tag": "Immunity · TCM adaptogen · Cardiovascular", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the most important herbs in Traditional Chinese Medicine, used for over 2,000 years to strengthen Qi and the immune system. Contains cycloastragenol, which activates telomerase in preclinical studies. Most human-trial evidence is from Chinese journals of variable methodological quality; the Zhang 2014 systematic review in heart failure is the most-cited anchor, with additional trials reporting improved immune markers in cancer patients receiving chemotherapy. Generally safe but may interact with immunosuppressants.", "dose": "500–1,500 mg/day standardised root extract; traditionally decocted as a tea in TCM practice", "tips": "Take with food. Avoid if on immunosuppressant medications. Allow 4–8 weeks for immune-modulating effects. Can be brewed as a traditional decoction with the dried root slices.", "cycle": "" }, { "name": "Guduchi (Tinospora cordifolia)", "tier": "t2", "trending": false, "tag": "Ayurveda · Immunity · Fever", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Known as Amrita in Ayurveda — the herb of immortality. A key Rasayana for immune modulation. Contains berberine and tinosporin. A 2024 systematic review of 8 trials found it significantly reduced dengue fever duration and improved platelet counts. Also modulates allergic rhinitis symptoms. Well tolerated in traditional doses. Rare cases of liver injury reported with commercial extracts.", "dose": "300–500 mg/day standardised extract (2.5% bitter principles); 1–3 g/day as traditional churna powder", "tips": "Take with warm water on an empty stomach in the morning per Ayurvedic practice. Avoid in autoimmune conditions due to immune-stimulating effects. Choose aqueous extracts over alcohol-based ones.", "cycle": "" }, { "name": "Centella asiatica (Gotu kola, standardised TTFCA)", "tier": "t2", "trending": false, "tag": "Venous insufficiency · Wound healing · Cognition", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Standardised to triterpene fraction (TTFCA) containing asiaticoside and madecassoside. Cochrane reviews confirm it improves symptoms of chronic venous insufficiency including leg heaviness and swelling. Also promotes wound healing by stimulating collagen synthesis. Traditional Ayurvedic use for cognition is supported by small trials showing improved working memory. Not to be confused with kola nut.", "dose": "60–120 mg/day TTFCA (total triterpenic fraction of Centella asiatica); take in divided doses", "tips": "Take with meals in divided doses. Allow 4–8 weeks for venous insufficiency benefits. Rare cases of contact dermatitis reported. Not the same as kola nut — contains no caffeine.", "cycle": "" }, { "name": "Piracetam", "tier": "t2", "trending": false, "tag": "Nootropic · Original racetam · Cognitive decline", "scores": { "composite": 61, "efficacy": 2, "safety": 4, "research": 3, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The original racetam nootropic, synthesised in 1964 by Corneliu Giurgea who coined the term \"nootropic.\" Modulates AMPA and NMDA receptors and improves membrane fluidity. Cochrane review found insufficient evidence for cognitive enhancement in healthy adults but modest benefits in age-related cognitive decline. Approved as a prescription drug in many European countries. Very safe profile.", "dose": "1,200–4,800 mg/day in 2–3 divided doses; higher doses often needed for noticeable effects", "tips": "High doses are needed — many users report nothing below 2,400 mg/day. Pair with a choline source to prevent headaches. Prescription drug in Europe, unregulated in the US. Very safe even at high doses.", "cycle": "" }, { "name": "Beef organ complex (desiccated)", "tier": "t2", "trending": false, "tag": "Bioavailable iron · B12 · Copper · CoQ10 · Ancestral · Whole food", "scores": { "composite": 61, "efficacy": 3, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Freeze-dried concentrates of beef liver, heart, kidney, and spleen providing heme iron (2.5× more absorbable than plant-based iron), vitamin B12, copper, CoQ10, and fat-soluble vitamins in their natural food matrix. A 2023 observational study found desiccated liver users had significantly higher serum B12 and ferritin than matched controls. No large RCTs exist. Primary risk: vitamin A toxicity from concentrated liver at high doses — beef liver contains 6,000–9,000 mcg retinol equivalent per 100 g. Also high in purines (gout risk). Those with iron overload conditions (haemochromatosis) should avoid.", "dose": "3–6 capsules/day (typically 500 mg each) of grass-fed freeze-dried beef organ blend. Do not exceed label recommendation due to vitamin A accumulation.", "tips": "Source from grass-fed, freeze-dried products for best nutrient retention. Do not combine with standalone vitamin A supplements — toxicity risk accumulates silently. Space from levothyroxine (iron content). Avoid if haemochromatosis, gout, or taking retinol supplements.", "cycle": "Safe at standard doses (3–4 capsules/day). Monitor retinol status if using long-term at high doses. Seasonal variation in nutrient content of grass-fed products is normal." }, { "name": "St. John's Wort", "tier": "t2", "trending": false, "tag": "Mild-moderate depression", "scores": { "composite": 60, "efficacy": 4, "safety": 2, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Cochrane found it works as well as SSRIs for mild-to-moderate depression with fewer side effects. Critical warnings: activates CYP3A4 enzymes, dramatically reducing blood levels of warfarin, HIV medications, oral contraceptives, and chemotherapy. Never combine with SSRIs/SNRIs — risk of fatal serotonin syndrome. Not for severe depression. Medical supervision is essential.", "dose": "900 mg/day (300 mg × 3) standardised extract (0.3% hypericin or 5% hyperforin); do not self-prescribe", "tips": "Do not take this supplement without medical supervision. It interacts dangerously with many prescription drugs including contraceptives, warfarin, and antidepressants. Medical review is essential.", "cycle": "Typically used for 4-12 weeks for mild-moderate depression. Do not stop abruptly — taper over 1-2 weeks. Requires careful medication review before starting." }, { "name": "Glucosamine / Chondroitin", "tier": "t2", "trending": false, "tag": "Joint pain", "scores": { "composite": 60, "efficacy": 2, "safety": 4, "research": 4, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "The major GAIT trial (1,583 people) found glucosamine was no better than placebo for joint pain. Chondroitin shows modest arthritis benefits in some people, but evidence is mixed overall. Despite being the most popular joint supplement, newer options like Boswellia and collagen type II have stronger evidence. Very safe if you choose to try it.", "dose": "Glucosamine sulfate 1,500 mg/day + Chondroitin sulfate 1,200 mg/day; trial 3 months", "tips": "Take with food to minimise stomach upset. Can be taken with or without a full meal. No major drug interactions, but glucosamine may mildly raise blood sugar in diabetics.", "cycle": "" }, { "name": "Saw palmetto (Serenoa repens)", "tier": "t2", "trending": false, "tag": "BPH · Urinary symptoms · Prostate", "scores": { "composite": 60, "efficacy": 2, "safety": 4, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the most popular prostate supplements in the world, but three Cochrane systematic reviews — including the most recent 2024 update — all concluded saw palmetto is no better than placebo for improving urinary flow or BPH symptoms. Despite strong marketing, it simply does not work. Consult your doctor about evidence-based options like alpha-blockers or 5-alpha reductase inhibitors.", "dose": "320 mg/day standardised extract (85–95% fatty acids); consistent Cochrane evidence shows no benefit over placebo", "tips": "Take with food to reduce stomach upset. No major drug interactions at standard doses. Given lack of clinical evidence, discuss with your doctor before continuing long-term use.", "cycle": "" }, { "name": "Hyaluronic acid (oral)", "tier": "t2", "trending": false, "tag": "Joint lubrication · Skin hydration", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A handful of small RCTs (e.g. Oe 2016, Kajimoto 2001) report modest knee pain reduction and improved skin hydration with oral hyaluronic acid, but systematic reviews consistently note low-certainty evidence and short trial durations. How well the oral form reaches joint and skin tissue is not well established. Generally considered very safe with no serious side effects reported. The low-molecular-weight form may absorb better than standard.", "dose": "80–200 mg/day low-molecular-weight form (better absorbed)", "tips": "Can be taken with or without food at any time of day. No known drug interactions. No food restrictions. Very well tolerated with no notable side effects.", "cycle": "" }, { "name": "Olive oil extract (hydroxytyrosol)", "tier": "t2", "trending": false, "tag": "Cardiovascular · Antioxidant", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Hydroxytyrosol is the main antioxidant in extra virgin olive oil and one of the most potent natural antioxidants studied. EFSA approved a health claim for olive oil polyphenols protecting blood lipids from oxidation. Supplement evidence is more limited than dietary olive oil evidence. Simply using extra virgin olive oil in cooking may be equally effective.", "dose": "5–20 mg/day hydroxytyrosol; EFSA claim requires 5 mg/day from olive oil or extracts", "tips": "Take with a meal containing fat for best absorption. Alternatively, just use extra virgin olive oil generously in cooking — it provides the same active compound.", "cycle": "" }, { "name": "Black garlic extract", "tier": "t2", "trending": false, "tag": "Cardiovascular · Antioxidant", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Regular garlic aged through a controlled heat and humidity process that converts harsh sulfur compounds into gentler, more concentrated antioxidants. Small trials show modest improvements in cholesterol and blood pressure, with significantly less odor and fewer digestive side effects than raw garlic. Generally very safe and well tolerated.", "dose": "600–1,500 mg/day aged black garlic extract; fewer GI side effects than raw garlic", "tips": "Take with water and food. Can be taken morning or evening. Much less odorous than raw garlic — a major practical advantage.", "cycle": "" }, { "name": "Berberine HCl (sustained release)", "tier": "t2", "trending": false, "tag": "Glucose · GI tolerability", "scores": { "composite": 60, "efficacy": 4, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Sustained-release berberine reduces the GI side effects (cramping, diarrhoea) common with standard berberine. Early studies suggest similar blood sugar lowering with fewer gut complaints. Most clinical evidence still comes from the standard form. SR formulations are newer, more expensive, and have fewer independent trials. A reasonable option for those who cannot tolerate regular berberine.", "dose": "500–1,000 mg/day sustained-release berberine HCl; fewer GI side effects than standard form", "tips": "Take once daily with breakfast. The sustained-release form maintains 24-hour coverage from a single dose, unlike standard berberine which needs 3× daily. Do not combine with metformin or cyclosporine without medical guidance.", "cycle": "" }, { "name": "Brewer's yeast", "tier": "t2", "trending": false, "tag": "B vitamins · Energy · Skin", "scores": { "composite": 60, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Saccharomyces cerevisiae grown on malted barley, providing a natural source of B vitamins, chromium, and protein. Some evidence supports its use for blood sugar management in type 2 diabetes due to its chromium content. It may also help with acne due to its zinc and B vitamin content. It is inexpensive and widely available. People with yeast sensitivities or Crohn disease should avoid it.", "dose": "1–2 tablespoons (15–30 g) daily; natural source of B vitamins and chromium", "tips": "Take with food or water. Can be mixed into food. Avoid if you have Crohn disease or yeast sensitivities. Morning dosing works well.", "cycle": "" }, { "name": "White willow bark (Salix alba)", "tier": "t2", "trending": false, "tag": "Pain · Inflammation · Back pain", "scores": { "composite": 60, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains salicin, a natural precursor to aspirin. ESCOP approves it for back pain, osteoarthritis, and headache. A 2024 review found 240 mg salicin per day significantly reduces lower back pain. Gentler on the stomach than aspirin in most studies. Avoid in children under 16 due to theoretical Reye syndrome risk. Do not combine with blood thinners or NSAIDs.", "dose": "240 mg salicin/day from standardised extract; avoid with aspirin, NSAIDs, and anticoagulants", "tips": "Take with food and water. Do not combine with aspirin, ibuprofen, or blood thinners. Do not give to children under 16.", "cycle": "" }, { "name": "Nettle leaf (Urtica dioica leaf)", "tier": "t2", "trending": false, "tag": "Allergies · Hayfever · Anti-inflammatory", "scores": { "composite": 60, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Different from nettle root (used for prostate). The leaf form is traditionally used for seasonal allergies and hayfever. One randomised trial found freeze-dried nettle leaf significantly reduced allergy symptoms compared to placebo. May work by inhibiting histamine release and inflammatory prostaglandins. Very safe as a food (cooked nettles are eaten as a vegetable in many cultures). More clinical evidence is needed.", "dose": "300 mg freeze-dried leaf × 3 daily for allergies; leaf use is different from root (prostate)", "tips": "Take with water 3 times daily. Freeze-dried form is most effective for allergies. Start taking 1–2 weeks before allergy season for best results.", "cycle": "" }, { "name": "Hyaluronic acid + Chondroitin stack", "tier": "t2", "trending": false, "tag": "Joint · Skin · Connective tissue", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A combination of oral hyaluronic acid and chondroitin sulfate to support joint lubrication and cartilage integrity. A 2024 trial found the combination modestly reduced knee stiffness and improved mobility after 3 months. Evidence for each component individually is modest. Very safe with no known drug interactions.", "dose": "80–200 mg/day low-MW hyaluronic acid + 400–800 mg/day chondroitin sulfate; allow 3 months", "tips": "Take with food. Timing is flexible. Allow a full 3 months before evaluating benefits. Very well tolerated — no need to take a break or cycle off.", "cycle": "" }, { "name": "Lycium barbarum (goji berry extract, standardised)", "tier": "t2", "trending": false, "tag": "Eye health · Antioxidant · TCM longevity", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Goji berry has been used in TCM for thousands of years as a liver and kidney yin tonic for eye health and longevity. Contains zeaxanthin dipalmitate, a highly bioavailable carotenoid. The Li et al. 2021 RCT (Nutrients, 27 healthy adults, 28 g/day dried goji berries for 90 days) found significantly increased macular pigment optical density and skin carotenoid scores. Extract forms standardise the active carotenoids.", "dose": "15–30 g/day dried berries or 500–1,000 mg/day standardised extract; rich in zeaxanthin dipalmitate", "tips": "Can be eaten as dried berries (traditional) or taken as standardised extract. Take with a fat-containing meal for carotenoid absorption. Very safe as a food. Avoid concentrated extracts if on warfarin — mild anticoagulant activity.", "cycle": "" }, { "name": "Inositol hexanicotinate", "tier": "t2", "trending": false, "tag": "Cardiovascular · Lipids · Niacin", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A slow-release niacin form where six niacin molecules are esterified to inositol, marketed as flush-free niacin. Slower hydrolysis yields lower peak plasma niacin than immediate-release forms — explaining both reduced flushing and weaker lipid effects observed in controlled trials. Modest triglyceride reductions and small HDL increases have been documented. Appropriate for individuals genuinely intolerant of niacin flushing who still want some lipid support, but should not substitute for pharmacological niacin when strong effects are needed.", "dose": "1,000–1,500 mg/day in divided doses with meals", "tips": "Do not expect the same lipid effects as crystalline niacin; monitor liver enzymes with chronic use above 1 g/day; significantly weaker than standard niacin", "cycle": "" }, { "name": "Sacha inchi oil (Plukenetia volubilis)", "tier": "t2", "trending": false, "tag": "Omega-3 · ALA · Plant-based", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An Amazonian seed oil (also called Inca peanut or sacha mani) with the highest ALA content of any commonly available food oil — around 48% ALA, plus significant LA and complete plant protein when whole seeds are consumed. Positioned as a plant-based omega-3 source but like flaxseed oil, ALA conversion to EPA/DHA in humans is limited (typically under 10%). Better as a general culinary high-omega-3 fat than as a DHA source. Stable to moderate heat and pleasant taste.", "dose": "1 tablespoon (14 mL) daily, or 3–6 g whole seed", "tips": "Use raw or low-heat cooking only; does not replace fish/algal oil for DHA needs; combines well with whole-seed sacha inchi for protein and fibre", "cycle": "" }, { "name": "Perilla oil", "tier": "t2", "trending": false, "tag": "Omega-3 · ALA · Allergy", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The seed oil of Perilla frutescens, a mint-family plant widely used in Japan and Korea, providing roughly 60% ALA — the richest commercial source alongside flaxseed. Perilla leaf extracts (rosmarinic acid-rich) have separate evidence for allergic rhinitis and atopy. The oil itself is primarily a general omega-3 source with the same ALA-to-EPA conversion limits as flaxseed. Slightly more oxidation-prone than flax. Not a DHA source for strict vegans — algal oil remains first-line.", "dose": "1 tablespoon (14 mL) daily with food, cold use only", "tips": "Refrigerate after opening; do not heat (oxidises readily); perilla leaf extract is the better-evidenced part for allergy — not the oil; rotate with other plant oils", "cycle": "" }, { "name": "Chia seed oil", "tier": "t2", "trending": false, "tag": "Omega-3 · ALA · Plant-based", "scores": { "composite": 60, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Cold-pressed oil from Salvia hispanica seeds providing approximately 63% ALA — comparable to flax and perilla. Whole chia seeds are nutritionally richer (fibre, protein, calcium) and often the preferred form; the oil concentrates the omega-3 fat but strips fibre and micronutrients. Stability is slightly better than flax due to natural antioxidants in the seed. Like other ALA sources, conversion to EPA/DHA is limited — do not substitute for marine or algal oil if DHA is the goal.", "dose": "1 tablespoon (14 mL) oil daily, or 15–30 g whole seeds", "tips": "Whole seeds preferred unless dietary restriction demands oil; do not heat; oxidises more slowly than flax but still store cold; complementary — not substitute — for DHA sources", "cycle": "" }, { "name": "Multivitamins (healthy adults)", "tier": "t3", "trending": false, "tag": "General prevention", "scores": { "composite": 59, "efficacy": 2, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Not needed if you eat a balanced diet. The US Preventive Services Task Force (2022) found no evidence that multivitamins reduce cancer, heart disease, or death in healthy adults. However, they can be a useful safety net for people with restricted diets, limited sun exposure, or confirmed nutrient gaps. Choose a product with 100% or less of daily values. Avoid mega-dose formulations entirely.", "dose": "One tablet/day of an RDA-level multivitamin (typical formula: 100% DV vitamins A, C, D, E, K, B-complex; 100% DV iodine, selenium, zinc; ≤100% iron only if deficient; calcium and magnesium typically below 50% DV due to size). Avoid mega-dose formulations. Take with breakfast.", "tips": "Take with a meal containing fat, as fat-soluble vitamins (A, D, E, K) require fat for absorption. Morning is a good time. Space 2 hours from iron or calcium supplements.", "cycle": "" }, { "name": "Black cohosh (Cimicifuga racemosa)", "tier": "t3", "trending": false, "tag": "Menopause · Hot flashes · Mood", "scores": { "composite": 59, "efficacy": 3, "safety": 3, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "One of the most clinically studied natural options for menopause, though evidence is mixed. The 2012 Cochrane review of 16 trials concluded there was insufficient evidence to support use over placebo for hot flashes, though several standardised-extract trials (isopropanolic Remifemin) do show modest reductions in frequency and severity. Rare but serious liver injury reported — use only standardised extracts and limit to 6 months. Avoid in pregnancy, with tamoxifen, or hormone-sensitive cancers.", "dose": "20–40 mg/day standardised extract (Remifemin, 1 mg triterpene glycosides); limit strictly to 6 months", "tips": "Take with food and water to reduce nausea. Stop after 6 months and revaluate. Avoid if pregnant, on tamoxifen, or with a history of hormone-sensitive cancer.", "cycle": "Maximum 6 months at standard doses. Liver function monitoring recommended during use. Rare liver injury cases reported with prolonged use." }, { "name": "Glycerophosphocholine (GPC)", "tier": "t3", "trending": false, "tag": "Cognition · Stroke recovery · Growth hormone", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A highly absorbable choline source that readily crosses the blood-brain barrier. A 2024 review found it improves cognitive function in dementia and aids stroke recovery. One trial also showed 600 mg acutely boosted growth hormone release. Generally well tolerated with few side effects. Provides the choline most people lack in their diet.", "dose": "300–600 mg/day for cognition; 600 mg pre-exercise for GH (single study)", "tips": "Take with water, with or without food. Morning is best — may cause vivid dreams if taken at night. Works well paired with other nootropics.", "cycle": "" }, { "name": "Cissus quadrangularis", "tier": "t3", "trending": false, "tag": "Bone healing · Joint · Weight", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Helps speed up bone fracture healing and reduces arthritis joint pain. A 2024 review of 9 trials confirmed these benefits with clinical significance. A traditional Ayurvedic plant now backed by modern clinical evidence. The standardized extract form (3% ketosterones) has the most research. Generally well tolerated with a good safety profile.", "dose": "500–1,000 mg/day standardised extract (3% ketosterones)", "tips": "Take with water and food to reduce stomach upset. Can be taken any time of day. Consistent daily use over several weeks is needed for bone and joint benefits.", "cycle": "" }, { "name": "Gymnema sylvestre", "tier": "t3", "trending": false, "tag": "Blood sugar · Sugar cravings", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Known as the \"sugar destroyer\" — chewing the leaf temporarily blocks sweet taste on the tongue. Several trials show it lowers fasting blood sugar and HbA1c in type 2 diabetics alongside standard treatment. May also reduce sugar cravings. Enhances the effect of diabetes medications — monitor blood sugar closely to avoid hypoglycaemia.", "dose": "400–600 mg/day gymnemic acid extract; monitor blood sugar if taking diabetes medications", "tips": "Take 20–30 min before meals (typically lunch and dinner). It temporarily blocks sweet taste — avoid chewing leaves directly. Monitor blood sugar carefully if on diabetes medication.", "cycle": "" }, { "name": "Huperzine A", "tier": "t3", "trending": false, "tag": "Cognition · Acetylcholinesterase", "scores": { "composite": 59, "efficacy": 3, "safety": 3, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Isolated from Chinese club moss, inhibits acetylcholinesterase, raising brain acetylcholine levels. Small Chinese RCTs reported memory and cognitive improvements in Alzheimer patients. Long half-life — can accumulate with daily use. Side effects include nausea, diarrhoea, and bradycardia. Never combine with prescription cholinesterase inhibitors (donepezil, rivastigmine).", "dose": "50–200 mcg twice daily; do not combine with prescription cholinesterase inhibitors", "tips": "Take on an empty stomach in the morning. Cycle use — 2–4 weeks on, 1–2 weeks off, due to its long half-life. Never combine with prescription cholinesterase inhibitors.", "cycle": "" }, { "name": "Echinacea purpurea", "tier": "t3", "trending": false, "tag": "Cold prevention · Immunity", "scores": { "composite": 59, "efficacy": 2, "safety": 4, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the most popular herbal cold remedies, but evidence is surprisingly mixed. The Karsch-Völk et al. 2014 Cochrane review (24 trials) found echinacea may slightly reduce cold risk but effect sizes were small and inconsistent across trials; the review was later retired in 2020 without an updated conclusion. The problem is that product formulations vary enormously in species, plant part, and extraction method. Most effective when started at the first sign of symptoms rather than as daily prevention.", "dose": "300–500 mg standardised extract × 3 daily at first sign of cold for 7–10 days; evidence inconsistent", "tips": "Take with food or water. Start at first sign of symptoms — do not use for daily prevention. Limit to 7–10 days per course. Avoid with immunosuppressants.", "cycle": "" }, { "name": "Bone broth protein", "tier": "t3", "trending": false, "tag": "Collagen · Gut · Joint claims", "scores": { "composite": 59, "efficacy": 2, "safety": 5, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Concentrated powder from simmered animal bones, rich in collagen, gelatin, and minerals. Marketed for gut healing, joint health, and skin benefits. While it provides collagen peptides similar to collagen supplements, the actual collagen content varies dramatically between products. No trial has tested bone broth powder specifically versus standard collagen peptides. Lead contamination from bones is a documented concern in some brands.", "dose": "10–20 g/day bone broth protein powder; no proven advantage over standard collagen peptides", "tips": "Mix with water or blend into food. Take with meals. Check brand for lead testing — bone-derived products can contain heavy metals.", "cycle": "" }, { "name": "Maitake mushroom (Grifola frondosa)", "tier": "t3", "trending": false, "tag": "Immunity · Blood sugar · Cancer adjunct", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains the unique D-fraction beta-glucan that activates natural killer cells and macrophages. Small clinical trials show improved immune markers in cancer patients alongside chemotherapy and significant blood sugar reduction in type 2 diabetes. Used in Japanese integrative oncology. May enhance effects of blood thinners and diabetes medications — monitor if on these drugs.", "dose": "35–70 mg/day D-fraction extract or 3–7 g/day whole mushroom powder", "tips": "Take with food or water. Choose products standardised to D-fraction. Use caution with blood thinners or diabetes medications — maitake may enhance their effect.", "cycle": "" }, { "name": "Calcium hydroxyapatite (MCHC)", "tier": "t3", "trending": false, "tag": "Bone · Osteoporosis · Mineral complex", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Microcrystalline hydroxyapatite concentrate derived from bovine bone that provides calcium in the same form found in human bones, along with phosphorus, collagen, and growth factors. Several trials show it preserves bone density better than calcium carbonate alone. More expensive than standard calcium supplements. Not suitable for vegetarians or people with bovine product concerns.", "dose": "1,000 mg/day MCHC (providing ~250 mg calcium); pair with vitamin D3 and K2", "tips": "Take with food — calcium absorbs best with meals. Split into 2 doses if taking more than 500 mg. Avoid at the same time as iron or zinc supplements.", "cycle": "" }, { "name": "Arjuna bark (Terminalia arjuna)", "tier": "t3", "trending": false, "tag": "Heart failure · Angina · Cholesterol", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An Ayurvedic heart tonic with growing clinical evidence. Multiple Indian trials show it significantly improves ejection fraction in heart failure, reduces angina frequency, and modestly lowers cholesterol. Contains arjunolic acid, which strengthens heart muscle contractions. Used alongside conventional heart medications, not as a replacement. May interact with cardiac drugs and blood thinners.", "dose": "500 mg bark extract × 2 daily; use under medical supervision alongside cardiac medications", "tips": "Take with food twice daily. Only use alongside — not instead of — prescribed heart medications. Inform your cardiologist before starting.", "cycle": "" }, { "name": "Baobab powder", "tier": "t3", "trending": false, "tag": "Vitamin C · Fibre · Prebiotic", "scores": { "composite": 59, "efficacy": 2, "safety": 5, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "From the African baobab tree fruit with 6 times more vitamin C than oranges and 50% soluble fibre by weight. Small trials show it significantly reduces glycaemic response with carbohydrate-rich foods. Rich in polyphenols and minerals. Very safe with centuries of dietary use in Africa. Clinical evidence as a supplement is limited.", "dose": "10–30 g/day powder in smoothies or water; a nutritious whole food but limited clinical evidence as supplement", "tips": "Mix into water, smoothies, or yoghurt. High fibre content — increase intake gradually to avoid bloating. Great with breakfast.", "cycle": "" }, { "name": "Tocotrienols (annatto-derived)", "tier": "t3", "trending": false, "tag": "Cardiovascular · Neuroprotection · Vitamin E", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The delta and gamma tocotrienol fractions from annatto seeds are the most potent natural tocotrienols, free from the alpha-tocopherol that competes for absorption. Emerging trials show they reduce LDL cholesterol, suppress inflammatory cytokines, and may protect against metabolic syndrome. Qureshi 2001 hypercholesterolaemia trials (early LDL-lowering data) and Chin 2011 in osteopenic women are the most-cited anchors; annatto-tocotrienol NAFLD trials (Pervez 2020 and others) are promising but small.", "dose": "100–200 mg/day delta/gamma tocotrienols from annatto; take with a fatty meal; avoid with alpha-tocopherol", "tips": "Must be taken with a fatty meal for absorption. Do not take alongside regular vitamin E (alpha-tocopherol) — they compete and alpha-tocopherol reduces tocotrienol uptake.", "cycle": "" }, { "name": "Berberis aristata (Indian barberry)", "tier": "t3", "trending": false, "tag": "Ayurveda · Glucose · Eye health", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The traditional Ayurvedic source of berberine, known as Daruharidra. Contains additional alkaloids including palmatine and jatrorrhizine that may enhance the metabolic effects of berberine. A 2024 RCT found 500 mg twice daily significantly improved HbA1c in type 2 diabetes. Also used traditionally for eye infections and as a bitter digestive tonic. Same drug interaction profile as berberine.", "dose": "500–1,000 mg/day standardised root extract; equivalent berberine content to Coptis-derived supplements", "tips": "Take with meals. Same drug interaction cautions as berberine — avoid with metformin, CYP substrates, and statins without medical guidance. The yellow staining of clothes and skin is normal and harmless.", "cycle": "" }, { "name": "Glucosamine HCl (standalone)", "tier": "t3", "trending": false, "tag": "Joint health · OA · HCl form · Shellfish · Cartilage", "scores": { "composite": 59, "efficacy": 2, "safety": 4, "research": 3, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "An amino sugar that is a building block of cartilage and synovial fluid. The HCl form is more concentrated by weight (83% pure vs 65% for sulfate) and avoids the high sodium load of glucosamine sulfate, making it preferable for people with hypertension. The GAIT trial (1,583 participants) found glucosamine no better than placebo overall, but showed a significant effect in the subgroup with moderate-to-severe pain. Evidence for structural OA protection is weaker than for chondroitin sulfate, but combining both may provide additive benefit. Many products labelled \"glucosamine\" contain shellfish-derived material.", "dose": "1,500 mg/day glucosamine HCl; may be paired with 800 mg chondroitin sulfate for combined joint support", "tips": "Take with food to reduce stomach upset. Check source if shellfish allergy is a concern — most glucosamine is shellfish-derived. Allow 3 months before assessing results. May mildly raise blood glucose in some individuals — monitor if diabetic.", "cycle": "Safe for continuous use. If no improvement after 3 months, benefit is unlikely. No cycling evidence." }, { "name": "Luteolin", "tier": "t3", "trending": false, "tag": "Cognition · Neuroprotection · Inflammation", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A flavone found in parsley, celery, and chamomile with potent anti-neuroinflammatory properties. Luteolin inhibits microglial activation, reduces pro-inflammatory cytokines (TNF-α, IL-6), and stabilises mast cells — making it particularly relevant for brain fog, mast cell activation syndrome, and neurological conditions. Preliminary human trials show benefit in autism spectrum disorder-related irritability and cognitive performance. Crosses the blood-brain barrier modestly.", "dose": "100–300 mg/day with a fat-containing meal", "tips": "Use a bioavailable form; synergistic with quercetin; take with fat for absorption; avoid very high doses long-term", "cycle": "" }, { "name": "Icariin (Epimedium extract)", "tier": "t3", "trending": false, "tag": "Bone health · Testosterone · Cardiovascular", "scores": { "composite": 59, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The primary bioactive flavonoid in Epimedium, available as a standardised 40–98% icariin extract. Icariin inhibits PDE5 (similar mechanism to sildenafil, though far weaker), supports testosterone receptor signalling, and promotes osteoblast differentiation. Human RCTs in postmenopausal women demonstrate significant bone density marker improvements. Standardised icariin extracts offer substantially more predictable pharmacology than crude horny goat weed products.", "dose": "200–500 mg standardised extract (40%+ icariin) twice daily", "tips": "Take with food; avoid high-dose combination with PDE5 inhibitor medications; significantly more reliable than crude whole-plant products", "cycle": "" }, { "name": "Bacopa monnieri", "tier": "t3", "trending": false, "tag": "Memory · Cognitive speed", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 1, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Improves memory recall and mental processing speed, but requires patience — benefits build over 12+ weeks of daily use. A 2023 meta-analysis of 14 trials confirmed significant improvements in memory and attention. Active compounds called bacosides protect and repair neurons. Most common side effect is stomach upset; always take with food. Long-term safety data beyond 6 months is limited.", "dose": "300–450 mg/day standardised extract (40–55% bacosides) with food; allow 12+ weeks for full effect", "tips": "Always take with food — it causes nausea and stomach cramps on an empty stomach. Can be taken morning or afternoon. Avoid in the evening as some people find it slightly stimulating.", "cycle": "Requires minimum 12 weeks continuous use for cognitive benefits. Long-term safety beyond 6 months not well established. Some recommend 12 weeks on, 4 weeks off." }, { "name": "Alpha-Lipoic Acid (ALA)", "tier": "t3", "trending": false, "tag": "Diabetic neuropathy · Antioxidant", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Reduces nerve pain (numbness, tingling, burning) from diabetic neuropathy — confirmed by multiple reviews. Uniquely antioxidant in both water and fat. Lowers blood sugar — hypoglycemia risk with diabetes medications. NIH warns high doses (>1,200 mg/day) may reduce thyroid hormone levels. Use the R-ALA form; it is more potent than the racemic form.", "dose": "600 mg/day R-ALA (or 1,200 mg/day racemic ALA); take 30 min before meals; caution with diabetes medications", "tips": "Take 30 min before meals on an empty stomach for best absorption. Monitor blood sugar closely if on diabetes medication. Avoid doses above 1,200 mg/day — thyroid risk.", "cycle": "" }, { "name": "Valerian root", "tier": "t3", "trending": false, "tag": "Sleep · Anxiety", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A popular herbal sleep aid, but clinical evidence is underwhelming. NCCIH found that while people subjectively report sleeping better, objective sleep measurements show no actual improvement over placebo. The benefit is likely placebo. Generally safe for short-term use with minimal side effects. Melatonin, L-theanine, or magnesium glycinate have stronger scientific support.", "dose": "300–600 mg standardised extract (0.3–0.8% valerenic acid) 30–60 min before bed; evidence is weak", "tips": "Take 30–60 min before bed. Can be taken with water or herbal tea. May cause grogginess the next morning at higher doses. Do not combine with sedatives or alcohol.", "cycle": "" }, { "name": "Glutamine (standalone, healthy adults)", "tier": "t3", "trending": false, "tag": "Gut health / Immunity", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Has real evidence for helping critically ill and hospitalized patients recover. However, your body already makes about 80 g per day on its own, so supplements add little benefit for healthy people who eat enough protein. The one exception is post-infectious irritable bowel syndrome, where 15 g per day may help restore gut lining. Very safe.", "dose": "15 g/day for post-infectious IBS-D (best current application)", "tips": "Can be taken with food or water. No major drug or food interactions. Can be mixed into drinks. Very well tolerated even at higher doses for healthy individuals.", "cycle": "" }, { "name": "Vitamin E (mixed tocopherols)", "tier": "t3", "trending": false, "tag": "Antioxidant · Skin · NAFLD", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The NIH-funded PIVENS trial found 800 IU/day significantly improved liver histology in non-alcoholic fatty liver disease (NASH). Use mixed tocopherols (not just alpha-tocopherol alone) for general antioxidant purposes. Cochrane meta-analysis found doses above 400 IU/day associated with modestly increased all-cause mortality — high-dose use requires medical supervision.", "dose": "200–400 IU/day mixed tocopherols for general use; 800 IU/day for NASH only under medical supervision", "tips": "Take with a fatty meal for best absorption — vitamin E is fat-soluble. Keep at or below 400 IU/day for general use. Space 2 hours from blood-thinning medications.", "cycle": "" }, { "name": "Nattokinase", "tier": "t3", "trending": false, "tag": "Cardiovascular · Fibrinolysis · Blood pressure", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 2 }, "description": "A natural enzyme from fermented soybeans that may support cardiovascular health. A 2024 review of 15 trials found nattokinase significantly lowers blood pressure by about 4.5 mmHg and reduces blood-clotting protein levels. Do not take with blood thinners like warfarin or aspirin, as the combined effect could cause dangerous bleeding.", "dose": "2,000–4,000 FU/day (100–200 mg); AVOID with warfarin, aspirin, or other blood thinners", "tips": "Take on an empty stomach for best activity. Avoid taking with blood thinners or aspirin — dangerous bleeding risk. Do not take with vitamin E or fish oil without medical guidance.", "cycle": "" }, { "name": "Apigenin", "tier": "t3", "trending": true, "tag": "Sleep · Anxiety · Neuroprotection", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A compound found in chamomile that gently activates the brain's calming receptors. Provides mild anxiety relief without drowsiness or dependency. Also helps preserve NAD+, a molecule linked to aging. Human trial data is still limited, but the safety profile is excellent. Chamomile extract standardized for apigenin is the preferred form.", "dose": "50–100 mg/day; chamomile extract standardised to apigenin preferred", "tips": "Take 30–60 min before bed with water. Can be taken on an empty stomach. Avoid combining with alcohol or prescription sedatives.", "cycle": "" }, { "name": "Conjugated linoleic acid (CLA)", "tier": "t3", "trending": false, "tag": "Body composition · Fat loss", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "May modestly reduce body fat, but the effect is small. A 2024 review of 18 trials found CLA reduces body fat by only about 0.7 kg on average. Importantly, the t10,c12 isomer (common in supplements) can worsen insulin resistance and increase liver fat markers in some people. Monitor fasting glucose and lipids if you try it. Not a meaningful weight loss solution.", "dose": "3.2–6.4 g/day mixed isomers (c9,t11 + t10,c12); monitor fasting glucose and lipid panel", "tips": "Take with meals divided throughout the day. Monitor blood sugar and lipids every 3 months. Avoid if you have insulin resistance or fatty liver without medical guidance.", "cycle": "" }, { "name": "Passionflower (Passiflora incarnata)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Calm", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A gentle calming herb that may help with anxiety and sleep. One trial found it comparable to the prescription drug oxazepam for anxiety, but with less mental impairment. Evidence for sleep is limited to a few small studies. Generally well tolerated with minimal side effects. May enhance the effects of sedative medications, so use caution.", "dose": "250–500 mg/day extract or 1–2 cups tea; may enhance sedative medications", "tips": "Take 30–60 min before bed for sleep. Avoid alcohol and sedative medications on the same day. Can be taken as tea or capsule with water.", "cycle": "" }, { "name": "Horse chestnut (Aesculus)", "tier": "t3", "trending": false, "tag": "Venous insufficiency · Leg swelling", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "One of the best-studied herbal treatments for chronic venous insufficiency. A Cochrane review confirmed aescin-standardised extract reduces leg swelling and pain vs placebo. Works by reducing capillary permeability and improving venous tone. Raw horse chestnuts are toxic — only standardised extracts should be used. Avoid with blood thinners.", "dose": "300 mg twice daily standardised to 50 mg aescin; raw seeds are toxic and must never be eaten", "tips": "Take with food. Only use standardised extracts — never eat raw horse chestnuts. Avoid with blood thinners. Elevate legs and stay hydrated alongside supplementation.", "cycle": "" }, { "name": "Red clover (Trifolium pratense)", "tier": "t3", "trending": false, "tag": "Menopause · Bone · Isoflavones", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains isoflavones that weakly mimic oestrogen, making it one of the more studied herbal options for menopause symptoms. A 2024 review of 11 trials found it significantly reduces hot flash frequency by about 40 percent after 12 weeks. Also shows modest bone density preservation in postmenopausal women. May interact with hormone-sensitive conditions and blood thinners. Not recommended for women with a history of breast cancer.", "dose": "40–80 mg/day isoflavones from standardised red clover extract; avoid with hormone-sensitive cancers", "tips": "Take with food. Avoid if you have a history of hormone-sensitive cancers or are on blood thinners. Morning dosing is fine. Allow 8–12 weeks for menopause benefits.", "cycle": "" }, { "name": "Marshmallow root (Althaea officinalis)", "tier": "t3", "trending": false, "tag": "Gut soothing · GERD · Cough", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Contains mucilage that forms a soothing, protective coating over irritated mucous membranes in the throat, oesophagus, and stomach. Traditional use for coughs, sore throats, and acid reflux spans centuries, but almost no modern clinical trials exist. EMA classifies it as a traditional herbal medicine for mild digestive complaints and dry coughs. Very safe and well tolerated. Take 30 minutes away from medications as it may slow absorption.", "dose": "500–1,500 mg/day root extract or 2–5 g root as tea; take 30 min away from medications", "tips": "Take 30 min away from medications or food (the mucilage can slow absorption of other substances). Brew as a cold-water tea for soothing effect. Use 1–3× daily.", "cycle": "" }, { "name": "D-Ribose", "tier": "t3", "trending": false, "tag": "Energy · Heart failure · Fibromyalgia", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A naturally occurring sugar that your body uses to rebuild ATP, the primary energy molecule in every cell. Small trials in heart failure and fibromyalgia patients show improved energy and exercise tolerance, but study quality is generally low. Does not appear to benefit healthy people who are not energy-depleted. May cause blood sugar spikes in diabetics. Generally safe at standard doses for most people.", "dose": "5 g × 3 daily for heart failure or fibromyalgia; no benefit demonstrated in healthy adults", "tips": "Take with food or a drink. Split into 3 doses spread through the day. Can cause a temporary blood sugar rise — use with caution if diabetic.", "cycle": "" }, { "name": "Dandelion root (Taraxacum officinale)", "tier": "t3", "trending": false, "tag": "Liver · Diuretic · Digestion", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A traditional herbal medicine used for centuries as a gentle diuretic and liver tonic. EMA classifies it as a traditional herbal medicine for mild digestive complaints and to increase urine output. Lab studies show anti-inflammatory and antioxidant activity, but human clinical trials are very scarce. Rich in inulin prebiotic fibre. Generally well tolerated. May interact with lithium and certain antibiotics by affecting kidney excretion.", "dose": "500–1,500 mg/day root extract or 4–10 g dried root as tea; traditional use, limited clinical evidence", "tips": "Take with food or as a tea. May interact with lithium and certain antibiotics — space apart by 2 hours. Drink extra water if using for diuretic effect.", "cycle": "" }, { "name": "Coconut oil (supplement form)", "tier": "t3", "trending": false, "tag": "MCTs · Energy · Antimicrobial claims", "scores": { "composite": 58, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 5 }, "description": "Contains about 50 percent lauric acid and smaller amounts of medium-chain triglycerides. Despite heavy marketing, coconut oil raises LDL cholesterol more than other plant oils. The AHA advises against it as a heart-healthy fat. The MCT content is lower than pure MCT oil supplements. The antimicrobial benefits of lauric acid shown in lab studies do not reliably translate to oral supplementation. Cooking with it occasionally is fine.", "dose": "Not recommended as a health supplement — raises LDL cholesterol comparably to other saturated fats. If MCT effects are the goal, use MCT oil (5–20 mL/day, build up gradually). If using coconut oil in cooking, do so in moderation as you would any saturated fat.", "tips": "If taken, use with food. Raises LDL cholesterol — avoid if managing cardiovascular risk. Use MCT oil instead for ketogenic benefits.", "cycle": "" }, { "name": "Korean red ginseng (fermented)", "tier": "t3", "trending": false, "tag": "Sexual health · Energy · Immunity", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Heat-processed and fermented form of Panax ginseng that converts ginsenosides into more bioavailable forms. Multiple Korean trials show significant improvement in erectile function and libido in men. Also modestly boosts immune cell activity. The fermented form may absorb better than standard ginseng. May interact with blood thinners, diabetes drugs, and stimulants.", "dose": "1–3 g/day fermented Korean red ginseng; avoid with warfarin and stimulants", "tips": "Take in the morning with water to avoid sleep disruption. Avoid with blood thinners and caffeine. Take with food if it causes nausea.", "cycle": "" }, { "name": "Bitter melon (Momordica charantia)", "tier": "t3", "trending": false, "tag": "Blood sugar · Diabetes · Metabolic", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A traditional anti-diabetic remedy used across Asia, Africa, and South America. Contains at least 3 active compounds that lower blood sugar through different mechanisms. The Yin et al. 2018 Nutr J meta-analysis found modest HbA1c reductions in T2DM with methodological caveats, with smaller effects than metformin. May cause stomach upset and can dangerously lower blood sugar when combined with diabetes medications.", "dose": "1–3 g/day extract or 50 mL/day juice; monitor blood sugar closely if on diabetes medication", "tips": "Take with meals to reduce stomach upset. Monitor blood sugar closely if on diabetes drugs — dangerous drops are possible. Start with a low dose.", "cycle": "" }, { "name": "Rosemary extract (carnosic acid)", "tier": "t3", "trending": false, "tag": "Cognition · Antioxidant · Neuroprotection", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Contains carnosic acid and rosmarinic acid with strong antioxidant and anti-inflammatory activity. Inhaling rosemary aroma improved cognitive performance in several trials. Oral extract shows modest memory benefits in older adults. EFSA approved rosemary extract as a natural food antioxidant preservative. Very safe at culinary and standard supplement doses. Concentrated extracts are more studied than essential oil.", "dose": "500 mg/day rosemary extract standardised to carnosic acid; aroma inhalation also studied for cognition", "tips": "Take with food. For cognition, try diffusing rosemary essential oil while working — inhalation is also effective. Avoid high doses during pregnancy.", "cycle": "" }, { "name": "L-Ornithine", "tier": "t3", "trending": false, "tag": "Sleep · Ammonia detox · Exercise recovery", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "An amino acid involved in the urea cycle that helps your body clear ammonia, a metabolic waste product. Small trials show it improves sleep quality when taken before bed and reduces fatigue during prolonged exercise. Often combined with L-arginine for growth hormone release, though the GH effect is modest and short-lived. Very safe with no serious side effects reported in clinical studies.", "dose": "400–800 mg before bed for sleep or 2–6 g before exercise for recovery", "tips": "For sleep, take 400–800 mg on an empty stomach 30 min before bed. For exercise, take 1–2 hours before training. Best with water, not a high-protein meal.", "cycle": "" }, { "name": "Oat straw extract (Avena sativa)", "tier": "t3", "trending": false, "tag": "Cognition · Anxiety · Sexual health", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Young oat herb extract (not the grain) used traditionally for nervous exhaustion and as an aphrodisiac. The Neuravena extract improved cognitive function and reduced anxiety in two Australian trials in healthy adults. May work by inhibiting MAO-B and phosphodiesterase enzymes. The sexual health claims have minimal evidence. Generally very safe and well tolerated as oats are a common food.", "dose": "800–1,600 mg/day green oat extract (Neuravena form studied); well tolerated; limited evidence base", "tips": "Take with water in the morning for cognitive support. Can be taken with or without food. Look for the Neuravena or AvenaCalm branded extract.", "cycle": "" }, { "name": "Jujube (Ziziphus jujuba)", "tier": "t3", "trending": false, "tag": "Sleep · Anxiety · Digestion", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A traditional Chinese sedative fruit containing jujuboside A, which modulates GABA receptors. Commonly used in Chinese herbal sleep formulas for centuries. A few small modern trials show modest improvements in sleep quality and anxiety. Also traditionally used for digestive complaints. Very safe as it is eaten as a common fruit and snack across Asia. Clinical evidence is limited but growing.", "dose": "250–500 mg/day jujube seed extract standardised to jujubosides; or 10–30 g dried fruit", "tips": "Take 30–60 min before bed for sleep. Can be eaten as dried fruit or taken as a capsule. Very safe — jujube is a common fruit in Asian cuisine.", "cycle": "" }, { "name": "Nopal cactus / Prickly pear (Opuntia ficus-indica)", "tier": "t3", "trending": false, "tag": "Blood sugar · Hangover · Cholesterol", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A traditional food and medicine used across Mexico and the American Southwest. Small trials show it modestly reduces post-meal blood sugar when consumed alongside carbohydrates. One well-known trial found prickly pear extract taken before drinking significantly reduced hangover severity. Also lowers cholesterol and triglycerides in small studies. Very safe as it is a commonly consumed food.", "dose": "500–1,000 mg/day cactus pad extract; take with meals for blood sugar; before drinking for hangover prevention", "tips": "For blood sugar: take with carbohydrate-containing meals. For hangovers: take before or just as you start drinking. Very safe as a common food.", "cycle": "" }, { "name": "Nigella sativa standardised (TQ)", "tier": "t3", "trending": false, "tag": "Metabolic · Glucose · Lipids", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Standardised to 2.5% thymoquinone for consistent dosing. Sahebkar 2016 (J Funct Foods, lipids) and Daryabeygi-Khotbehsara 2017 (Complement Ther Med, glycaemic) meta-analyses found significant reductions in fasting blood sugar, HbA1c, LDL, and blood pressure in metabolic syndrome and type 2 diabetes. Evidence is stronger than most metabolic herbs. Short-term safety is well established; long-term data is limited.", "dose": "500 mg × 2 daily standardised to 2.5% thymoquinone; monitor BP and blood sugar if on relevant medications", "tips": "Take with meals. If on blood pressure or diabetes medication, monitor closely — additive effects are possible. Cold-pressed oil form can be used in cooking. Avoid heating above 180°C.", "cycle": "" }, { "name": "Dan Shen compound (Salvia miltiorrhiza)", "tier": "t3", "trending": false, "tag": "Cardiovascular · TCM · Circulation", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Known as Red Sage or Danshen, this TCM herb is widely used in China for cardiovascular conditions. Contains tanshinones and salvianolic acids with proven anti-platelet and vasodilatory effects. Most Dan Shen cardiovascular evidence is from Chinese-language trials (several meta-analyses summarising them), which report improved angina symptoms but with limited independent replication outside China. Caution: strong anticoagulant effects — do not combine with warfarin or antiplatelet drugs.", "dose": "1,500–3,000 mg/day standardised extract; traditionally combined with Sanqi (Panax notoginseng)", "tips": "Do not combine with blood thinners — significant anticoagulant interaction. Take with meals. Allow 4–8 weeks for cardiovascular benefits. Inform your doctor if using before surgery.", "cycle": "" }, { "name": "Terminalia arjuna (Arjuna standardised extract)", "tier": "t3", "trending": false, "tag": "Cardiovascular · Heart failure · Angina", "scores": { "composite": 58, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Ayurvedic cardiotonic bark used for over 2,500 years. Contains arjunolic acid and arjunic acid with proven cardioprotective effects. The canonical Indian cardiology trials (Bharani 1995 and 2002 in heart failure; Dwivedi 2007 in angina) found standardised Arjuna extract significantly improved ejection fraction in heart failure patients and reduced angina episodes. Caution: may potentiate antihypertensive and cardiac medications.", "dose": "500 mg twice daily standardised bark extract (25% arjunic acid); take under medical supervision if on cardiac medications", "tips": "Take with meals. Must inform cardiologist if using alongside heart medications. Allow 8–12 weeks for cardiovascular benefits. Not a replacement for standard cardiac care.", "cycle": "" }, { "name": "Barley grass powder", "tier": "t3", "trending": false, "tag": "Nutrient-dense · Chlorophyll · Antioxidant · Green powder · Alkaline", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Young barley shoots harvested before grain formation, concentrated into a powder rich in chlorophyll, vitamin K, vitamin C, iron, calcium, and antioxidant enzymes (SOD, catalase). Small Japanese and Korean trials suggest antioxidant and mild blood sugar-stabilising effects. However, most trials are small (N<50), short-term, and at doses providing marginal nutrient contributions. Evidence is significantly weaker than comparably positioned supplements. Processing method critically affects quality — freeze-drying or low-temperature air-drying preserves more enzyme activity than high-heat processing. High vitamin K content: warfarin users must keep intake consistent. Gluten-free if harvested before grain formation, but manufacturing cross-contamination is common.", "dose": "2–10 g/day of freeze-dried or cold-processed barley grass powder; higher doses needed for meaningful nutrient contributions", "tips": "Source freeze-dried or cold-processed products — high-heat processing degrades enzymes and chlorophyll. If coeliac or gluten-sensitive, look for certified gluten-free versions — cross-contamination risk is real. Vitamin K content is significant — keep dose consistent if on warfarin. Not a replacement for vegetables.", "cycle": "Safe for continuous daily use. Not a replacement for whole vegetable servings. No cycling needed." }, { "name": "Trehalose", "tier": "t3", "trending": true, "tag": "Gut health · Autophagy · Neuroprotection", "scores": { "composite": 58, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A disaccharide found naturally in fungi, insects, and some plants with unique biological effects beyond simple nutrition. Oral trehalose acts as a prebiotic for Bifidobacterium, mildly activates cellular autophagy, and has shown neuroprotective effects in animal models of Parkinson's and Alzheimer's disease. Human data is limited to gut microbiome effects. Safety is excellent. Most dramatic benefits remain preclinical.", "dose": "5–10 g/day in water or food", "tips": "Can replace some sugar in drinks; mild sweetness; diabetics should account for it as a carbohydrate source", "cycle": "" }, { "name": "Ellagic acid", "tier": "t3", "trending": true, "tag": "Antioxidant · Gut health · Anti-inflammatory", "scores": { "composite": 58, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A polyphenol found in pomegranate, berries, and walnuts that converts to urolithins in the gut via microbiome metabolism. Ellagic acid itself has direct antioxidant, anti-proliferative, and anti-inflammatory properties in cell and animal studies. Bioavailability of parent ellagic acid is modest, but gut-converted urolithins have greater systemic effect. Human data primarily supports its role as a microbiome-dependent precursor rather than a direct pharmacological agent.", "dose": "200–400 mg pomegranate or berry extract standardised for ellagic acid", "tips": "Conversion to urolithins depends on individual gut microbiome composition; adequate gut microbial diversity maximises benefit", "cycle": "" }, { "name": "Blackcurrant extract", "tier": "t3", "trending": true, "tag": "Eye health · Immunity · Circulation · Antioxidant", "scores": { "composite": 58, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An exceptionally anthocyanin-rich berry (predominantly cyanidin-3-glucoside and delphinidin-3-glucoside) with documented benefits for ocular circulation, visual fatigue, and immune function. Japanese clinical trials consistently show reduced visual fatigue, improved dark adaptation, and better night vision with New Zealand blackcurrant extract. Benefits for exercise-induced muscle damage recovery and natural killer cell activity have also been documented. The most anthocyanin-dense of commonly supplemented berries.", "dose": "200–600 mg standardised extract (25% anthocyanins) daily", "tips": "Split dose morning and evening for eye health; one of the best-evidenced anthocyanin sources for visual function and ocular circulation", "cycle": "" }, { "name": "Oat avenanthramides", "tier": "t3", "trending": true, "tag": "Cardiovascular · Anti-inflammatory · Skin", "scores": { "composite": 58, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Polyphenolic amides unique to oats (primarily avenanthramides A, B, and C), distinct from the beta-glucan fibre fraction. Unlike oat beta-glucan which acts in the gut lumen, avenanthramides are absorbed systemically and exert anti-inflammatory, vasodilatory (via nitric oxide), and antioxidant effects. Human trials show reductions in LDL oxidation, improved endothelial function, and reduced platelet aggregation. Complementary to — not duplicative of — oat fibre benefits.", "dose": "50–250 mg avenanthramide-rich oat extract daily", "tips": "Available as standardised oat extract or concentrated avenanthramide complex; take with meals; synergistic with oat beta-glucan for complete oat benefits", "cycle": "" }, { "name": "Chanca piedra (Phyllanthus niruri)", "tier": "t3", "trending": true, "tag": "Kidney stones · Liver · Urinary", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A tropical herb traditionally used across South America and Ayurveda for kidney stones (the name means 'stone breaker' in Spanish) and liver support. Contains lignans, flavonoids, and alkaloids that inhibit calcium oxalate crystal aggregation and relax ureteral smooth muscle. Small RCTs suggest reduced stone recurrence and aid in passing existing stones. Also traditionally used for hepatitis B (evidence mixed). Generally well-tolerated but may lower blood sugar and blood pressure.", "dose": "500 mg standardised extract 2–3 times daily, or 1–2 g dried herb as infusion", "tips": "Take between meals with plenty of water; monitor blood pressure and glucose if medicated; 3-6 month courses are typical for stone prevention", "cycle": "" }, { "name": "Potassium gluconate", "tier": "t3", "trending": false, "tag": "Potassium form · Electrolyte", "scores": { "composite": 58, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 5, "drug_interaction_inverse": 4 }, "description": "A non-chloride potassium salt useful when additional potassium is needed without the GI irritation and metabolic acid-base effects of potassium chloride. US supplements are limited to 99 mg elemental potassium per tablet (FDA), which is a small fraction of the ~3500-4500 mg daily requirement — most dietary potassium must come from food. Useful for gentle top-up in high-sweat situations, low-potassium diets (eg carnivore), and alongside thiazide diuretics under supervision.", "dose": "99 mg per tablet; 1–3 tablets 2–3 times daily under supervision only", "tips": "Always prefer dietary potassium (fruit, vegetables, legumes) as primary route; avoid with ACE inhibitors, ARBs, potassium-sparing diuretics, or kidney disease; monitor serum K+ if supplementing beyond minimal amounts", "cycle": "" }, { "name": "Chromium nicotinate (polynicotinate)", "tier": "t3", "trending": false, "tag": "Chromium form · Glucose · Metabolic", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Chromium bound to niacin rather than picolinic acid, retaining chromium's glucose/insulin effects while avoiding theoretical picolinate concerns around oxidative DNA damage seen in some in-vitro work. Polynicotinate has similar absorption to picolinate but may be more stable in gut. Evidence for glycaemic benefit is modest at best in people without clear chromium deficiency. A reasonable alternative form for those worried about picolinate or already taking niacin. Avoid above 1000 mcg/day chronically.", "dose": "100–400 mcg elemental chromium as polynicotinate daily", "tips": "Take with a carbohydrate-containing meal; effect size is small and inconsistent in trials; do not combine with high-dose niacin (duplicate niacin exposure); discontinue if no effect at 12 weeks", "cycle": "" }, { "name": "Borage oil (GLA)", "tier": "t3", "trending": false, "tag": "Omega-6 GLA · Skin · Inflammation", "scores": { "composite": 58, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Borage seed oil is the highest-GLA (gamma-linolenic acid) commercial source at roughly 20-24% GLA — approximately 2-3x evening primrose oil. GLA bypasses the rate-limiting delta-6-desaturase step and feeds into anti-inflammatory series-1 prostaglandins. Evidence is modest for atopic dermatitis, rheumatoid arthritis, and diabetic neuropathy. Contains small amounts of pyrrolizidine alkaloids (PAs) — use only products certified PA-free for long-term use. Not a direct EPA/DHA substitute.", "dose": "1000–3000 mg borage oil daily (providing 240–720 mg GLA)", "tips": "Use only PA-free certified products; take with meals; effects on skin/joints take 6-12 weeks; combine with fish oil to prevent arachidonic-acid buildup from GLA", "cycle": "" }, { "name": "Calamari oil (high-DHA)", "tier": "t3", "trending": false, "tag": "Omega-3 · DHA-rich · Sustainable", "scores": { "composite": 58, "efficacy": 2, "safety": 5, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "An alternative marine omega-3 oil pressed from squid (calamari) byproducts, typically providing a higher DHA-to-EPA ratio (approximately 500 DHA : 100 EPA) than standard fish oil. Useful when DHA is the priority — brain support, pregnancy, and eye health. Environmental profile is generally favourable (calamari are short-lived, fast-reproducing, and often harvested as fisheries byproduct). Lower heavy-metal load than top-predator fish oils. Still subject to oxidation — choose antioxidant-stabilised products.", "dose": "1–3 g calamari oil daily (targeting 500–1500 mg DHA)", "tips": "Choose products with third-party oxidation testing; prefer for DHA-priority goals (cognition, pregnancy, eye health); algal DHA is the strict-vegetarian alternative", "cycle": "" }, { "name": "Digestive bitters", "tier": "t3", "trending": false, "tag": "Digestion · Appetite · Bile", "scores": { "composite": 57, "efficacy": 2, "safety": 4, "research": 1, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Herbal extracts of bitter plants (gentian, dandelion, artichoke) that stimulate digestive enzyme and bile secretion via bitter taste receptors. Traditional use across many cultures supports a role in improving appetite and digestion before meals. Modern RCT evidence is very limited. Generally well tolerated and widely available as tinctures and capsules.", "dose": "1–2 mL tincture or 500 mg capsule 15–30 min before meals; evidence mostly traditional", "tips": "Take 15–30 min before meals as a tincture or capsule. Works via taste receptors, so tinctures on the tongue are preferred over capsules for maximum effect.", "cycle": "" }, { "name": "Mullein leaf (Verbascum thapsus)", "tier": "t3", "trending": false, "tag": "Respiratory · Cough · Ear infections", "scores": { "composite": 57, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 5 }, "description": "A traditional European herb used for centuries as a respiratory soothing agent. The leaves contain mucilage and saponins that may help loosen chest congestion. Mullein oil ear drops have some evidence for reducing ear infection pain in children. However, no rigorous clinical trials have tested the oral supplement form. EMA classifies it as a traditional herbal medicine for cough and mild respiratory complaints. Very safe and well tolerated.", "dose": "500–1,500 mg/day dried leaf or 2–3 cups tea; traditional use for respiratory complaints; no clinical trials", "tips": "Drink as tea with honey to soothe the throat. Can be taken any time of day. Strain the tea well — fine leaf hairs can irritate the throat.", "cycle": "" }, { "name": "Nicotinamide riboside (NR)", "tier": "t3", "trending": true, "tag": "NAD+ · Aging · Cellular energy", "scores": { "composite": 57, "efficacy": 3, "safety": 4, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 4 }, "description": "A precursor to NAD+ that successfully raises blood NAD+ levels in humans. Multiple trials confirm NR supplementation at 300 to 1,000 mg per day significantly increases NAD+ within 2 weeks. However, like NMN, no meaningful clinical health improvements have been demonstrated yet despite raised NAD+. The gap between biomarker changes and actual health benefits remains the key unanswered question.", "dose": "300–1,000 mg/day; successfully raises NAD+ but no clinical health benefits demonstrated yet", "tips": "Take in the morning with or without food. Avoid late in the day as it may affect sleep. No known food interactions at standard doses.", "cycle": "" }, { "name": "Black rice extract (anthocyanins)", "tier": "t3", "trending": false, "tag": "Antioxidant · Cardiovascular · Anti-inflammatory", "scores": { "composite": 57, "efficacy": 2, "safety": 5, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Contains anthocyanins similar to blueberries and purple grapes but at higher concentrations per gram. A few small trials show it reduces LDL oxidation and improves inflammatory markers. Also shows modest blood sugar benefits. Very safe as black rice has been consumed as a food for thousands of years. The extract form is more concentrated than eating black rice. Evidence base is still limited.", "dose": "500–1,000 mg/day standardised anthocyanin extract; safe food-derived supplement with limited trial data", "tips": "Take with or without food. Absorbed better with a small meal. A very safe option — black rice has been eaten for centuries. Morning is fine.", "cycle": "" }, { "name": "Berberine-containing Coptis (Huang Lian)", "tier": "t3", "trending": false, "tag": "TCM · Antimicrobial · Glucose metabolism", "scores": { "composite": 57, "efficacy": 3, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Coptis chinensis is the traditional TCM source of berberine, used for centuries to treat damp-heat conditions and digestive infections. The whole herb contains additional alkaloids beyond berberine alone. A 2024 review found Coptis extracts have broader antimicrobial activity than purified berberine. Same drug interaction cautions as berberine apply.", "dose": "500–1,000 mg/day Coptis extract; lower dose than pure berberine due to additional active alkaloids", "tips": "Take with meals. Same drug interaction cautions as berberine — avoid with metformin and CYP-metabolised drugs without guidance. May cause GI upset at higher doses. Bitter taste is normal.", "cycle": "" }, { "name": "Tremella fuciformis polysaccharide (beauty mushroom)", "tier": "t3", "trending": false, "tag": "Skin hydration · Hyaluronic acid alternative · Beauty", "scores": { "composite": 57, "efficacy": 2, "safety": 5, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Known as snow fungus or silver ear mushroom, Tremella contains polysaccharides structurally similar to hyaluronic acid with demonstrated water-holding capacity. Traditional Chinese medicine uses it as a yin-nourishing beauty food. Cell studies confirm it stimulates fibroblast proliferation and hyaluronic acid production. Almost no clinical trial data for oral supplementation. Extremely safe as a traditional food ingredient.", "dose": "1,000–3,000 mg/day Tremella extract standardised to polysaccharide content; or include dried tremella in soups", "tips": "Can be eaten as a traditional food in sweet soups. As a supplement, take with water daily. Allow 8–12 weeks for any skin hydration effects. Extremely safe. Better evidence exists for topical hyaluronic acid.", "cycle": "" }, { "name": "D-Glucuronolactone", "tier": "t3", "trending": true, "tag": "Energy · Detox · Liver support", "scores": { "composite": 57, "efficacy": 2, "safety": 4, "research": 1, "onset": 4, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A naturally occurring compound derived from glucose that participates in glucuronic acid conjugation — a key pathway in liver detoxification. Widely used in energy drinks at 600–2,400 mg per serving. At standalone therapeutic doses, limited data suggests liver-supportive and modest alertness-promoting effects, likely via synergy with taurine and caffeine rather than direct standalone action. Safety data as an isolated high-dose supplement is limited.", "dose": "400–1,200 mg/day, often combined with caffeine or taurine", "tips": "Most evidence comes from energy drink contexts alongside caffeine; standalone data is sparse; don't exceed 1,200 mg as isolated supplement", "cycle": "" }, { "name": "Yohimbine HCl", "tier": "t3", "trending": true, "tag": "Fat loss · Stimulant · Alpha-2 antagonist", "scores": { "composite": 57, "efficacy": 3, "safety": 2, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "The purified HCl salt of yohimbine, the alpha-2 adrenergic antagonist from Pausinystalia yohimbe bark. By blocking inhibitory alpha-2 receptors on fat cells, yohimbine increases norepinephrine release and fat mobilisation, particularly from stubborn adipose depots. RCTs confirm acute and chronic fat loss, especially during fasted exercise. Purified HCl allows precise dosing unlike whole bark extracts. Contraindicated in anxiety disorders, hypertension, cardiac arrhythmia, and alongside other stimulants.", "dose": "2.5–20 mg/day fasted, starting at 2.5 mg and increasing slowly", "tips": "Always start at lowest dose; take fasted (food blunts effect via insulin); never combine with caffeine without established tolerance; monitor blood pressure", "cycle": "" }, { "name": "Alpha-GPC", "tier": "t3", "trending": false, "tag": "Cognition · Acetylcholine · Athletic", "scores": { "composite": 56, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A highly bioavailable choline compound that raises acetylcholine, a key memory and focus neurotransmitter. A 2025 review found it outperforms citicoline for dementia outcomes. A 2024 trial showed 630 mg/day meaningfully improved focus. A 2021 Korean study raised stroke concerns but methodology was widely disputed; no RCT has confirmed this. Use with caution if at elevated cardiovascular risk.", "dose": "300–600 mg/day for cognition; 600 mg taken 90 min pre-exercise for athletic performance", "tips": "Take in the morning or before exercise. Avoid evening doses — can be stimulating. Take with food or water. If at elevated cardiovascular risk, discuss with your doctor first.", "cycle": "" }, { "name": "Black seed oil (Nigella sativa)", "tier": "t3", "trending": false, "tag": "Metabolic · Glucose · Lipids · BP", "scores": { "composite": 56, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Multiple 2024–2025 reviews confirm it modestly lowers blood sugar, LDL cholesterol, triglycerides, and blood pressure. Active compound thymoquinone has anti-inflammatory properties. Most supporting trials are small and short-term — treat effect sizes cautiously. Caution: enhances blood pressure and diabetes medications. Use cold-pressed oil only — do not heat. Safety beyond 3 months is limited.", "dose": "1–3 g/day cold-pressed oil or 500 mg standardised extract; do not heat; monitor BP if on antihypertensives", "tips": "Take with food. Never heat the oil — use it cold only. If on blood pressure medication, monitor BP regularly as effects are additive. Refrigerate after opening.", "cycle": "" }, { "name": "Lemon balm (Melissa officinalis)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Cognitive calm", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A gentle calming herb commonly consumed as tea. A 2021 systematic review (Ghazizadeh et al.) of 6 small RCTs reported modest reductions in anxiety and improvements in sleep, though trials were small and heterogeneous. NCCIH considers it generally safe for short-term use. Contains rosmarinic acid, which has calming properties. May modestly improve sleep quality when taken before bed.", "dose": "300–600 mg/day standardised extract (2–5% rosmarinic acid); allow 2–4 weeks for assessment", "tips": "Take with water in the evening or 30–60 min before bed for sleep support. Can be taken with or without food. No major drug interactions. May cause mild drowsiness.", "cycle": "" }, { "name": "GABA (standalone supplement)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Relaxation", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Standard GABA supplements probably do not cross the blood-brain barrier in meaningful amounts, which limits plausible central effects. Small RCTs (e.g. Abdou 2006) report modest increases in relaxation and alpha-wave activity, but later systematic reviews (Boonstra 2015) conclude human evidence is preliminary and inconsistent. The fermentation-derived PharmaGABA form has slightly more data than synthetic GABA. Generally safe, but overall evidence is weak.", "dose": "100–750 mg/day; PharmaGABA form may have better CNS effects", "tips": "Take in the evening or before bed for relaxation. Can be taken with or without food. Do not combine with alcohol or sedative medications — may increase sedative effects.", "cycle": "" }, { "name": "Elderflower extract", "tier": "t3", "trending": false, "tag": "Upper respiratory · Antiviral · Sinus", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Related to but different from elderberry, and with much weaker evidence. Traditionally used for sinus and upper respiratory inflammation in European herbal medicine. Very limited trial data exists, as most evidence comes from lab studies only. Generally considered safe for short-term use. If you want elderberry benefits, choose elderberry itself instead.", "dose": "500–1,000 mg/day standardised extract; evidence insufficient for strong recommendation", "tips": "Take with water and food to reduce any stomach irritation. Can be taken any time of day.", "cycle": "" }, { "name": "Methyl B12 + Methylfolate combo", "tier": "t3", "trending": false, "tag": "MTHFR · Methylation · Energy", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Marketed to people with the MTHFR gene variant, which about 40% of the population carries. NIH notes most carriers have perfectly normal folate metabolism and do not need special supplements. Only clinically needed when blood tests actually show low folate, low B12, or elevated homocysteine levels. Safe but usually unnecessary for healthy people.", "dose": "1,000 mcg methyl-B12 + 400 mcg 5-MTHF/day; test homocysteine and serum levels first", "tips": "Take in the morning with water. May cause vivid dreams or restlessness if taken at night. Can take with or without food.", "cycle": "" }, { "name": "Slippery elm (Ulmus rubra)", "tier": "t3", "trending": false, "tag": "Gut · GERD · Sore throat", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A soothing bark that coats and protects irritated digestive and throat surfaces. Traditional use for acid reflux, IBS, and sore throat spans centuries. No human trials exist, and all evidence is based on historical use and theoretical support. Generally well tolerated. Take 2 hours away from medications because it may slow their absorption.", "dose": "400–800 mg/day or 1–2 tbsp bark powder in water; take 2 hrs away from medications (may impair absorption)", "tips": "Mix powder into a glass of water and drink before meals. Take at least 2 hours away from any other medications — the mucilage can block their absorption.", "cycle": "" }, { "name": "Sambucol (elderberry extract, maintenance)", "tier": "t3", "trending": false, "tag": "Immunity · Prevention · Daily use", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Evidence supports elderberry for treating active colds and flu when started within 48 hours of symptoms. However, no trial evidence supports daily maintenance use for immune \"boosting\" in healthy adults. Save it for when you actually get sick rather than taking it every day. Using it preventively is an unnecessary expense with no proven benefit.", "dose": "Acute use only (15 mL × 4 daily for 3–5 days at symptom onset); daily maintenance use unsupported", "tips": "Only use when sick — take at the very first signs of a cold or flu. Take with water, with or without food. Do not use daily for prevention.", "cycle": "" }, { "name": "Melatonin (high-dose, nightly)", "tier": "t3", "trending": false, "tag": "Sleep dependency · Hormone disruption", "scores": { "composite": 56, "efficacy": 2, "safety": 3, "research": 2, "onset": 5, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Different from the low-dose situational use recommended in Tier 1. Taking doses above 1 mg nightly can suppress your body's own melatonin production and disrupt your natural sleep-wake cycle. Long-term nightly use hasn't been well studied. Use the lowest effective dose (0.3 to 1 mg) only when needed for jet lag or shift work.", "dose": "AVOID >1 mg nightly long-term; use 0.3–1 mg situationally only (jet lag, shift work)", "tips": "Take 0.3–1 mg, 30–60 min before desired sleep time. Do not use nightly long-term. Avoid alcohol on nights you take melatonin.", "cycle": "" }, { "name": "R-Alpha lipoic acid", "tier": "t3", "trending": false, "tag": "Neuropathy · Blood sugar · Antioxidant", "scores": { "composite": 56, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "The natural R-form of alpha lipoic acid, which is more bioavailable than the synthetic racemic mix commonly sold. Multiple trials show it reduces diabetic neuropathy symptoms like numbness, tingling, and burning pain. Also supports healthy blood sugar levels. Take on an empty stomach for better absorption. May lower thyroid hormone at very high doses.", "dose": "300–600 mg/day R-ALA; take on an empty stomach for better absorption", "tips": "Take on an empty stomach 30 min before meals for best absorption. Avoid high-carbohydrate meals right before or after — may cause blood sugar to drop too low in diabetics.", "cycle": "" }, { "name": "Triphala", "tier": "t3", "trending": false, "tag": "Gut health · Digestion · Detox", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A traditional Ayurvedic combination of three fruits (amla, bibhitaki, haritaki) used for digestive health for centuries. Small trials show modest improvements in constipation and gut transit time. Also has antioxidant properties. Generally well tolerated. Start with a low dose to assess tolerance. Evidence is mostly traditional rather than clinical.", "dose": "500–1,000 mg/day or 2–4 g powder in warm water before bed; start low to assess tolerance", "tips": "Take with warm water 30 min before bed. Start at a low dose and increase slowly. Can cause loose stools at higher doses — reduce if this happens.", "cycle": "" }, { "name": "Activated B complex (methylated)", "tier": "t3", "trending": false, "tag": "Energy · Mood · Methylation", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A B-complex formula using pre-methylated forms (methylfolate, methylcobalamin, P5P) that bypass the MTHFR enzyme. Clinical benefit is clearest for people with confirmed MTHFR mutations and elevated homocysteine. Most healthy adults absorb standard B vitamins effectively and gain little advantage from the more expensive methylated versions. Avoid late-day dosing.", "dose": "1 capsule/day providing methylated B12, folate, and B6 (P5P); most useful with confirmed MTHFR variants", "tips": "Take in the morning with water and food. Avoid taking in the evening — B vitamins can be energising and may disrupt sleep.", "cycle": "" }, { "name": "IP-6 (Inositol hexaphosphate)", "tier": "t3", "trending": false, "tag": "Immunity · Cancer adjunct", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A naturally occurring compound found in grains and legumes that may support immune function. Lab studies show it enhances natural killer cell activity, and small clinical trials suggest possible benefits as an adjunct alongside conventional cancer treatment. Human evidence is still limited and more research is needed. Generally well tolerated at standard doses.", "dose": "1–8 g/day in divided doses on an empty stomach; evidence mostly preclinical", "tips": "Take on an empty stomach, 30–60 min before meals, for best absorption. Avoid taking alongside mineral supplements — IP-6 can bind to minerals and reduce their absorption.", "cycle": "" }, { "name": "Caralluma fimbriata", "tier": "t3", "trending": false, "tag": "Appetite · Weight management", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A succulent plant traditionally eaten as a famine food in India, studied as an appetite suppressant. Two RCTs found modest reductions in waist circumference and hunger scores over 60 days. Weight loss effects were small and inconsistent. Appears safe with no serious adverse events, but larger and longer trials are needed.", "dose": "500–1,000 mg/day Caralluma fimbriata extract; modest appetite effects in small trials", "tips": "Take with a glass of water 30 min before meals. Can cause mild nausea initially — take with a small snack if needed.", "cycle": "" }, { "name": "Gamma oryzanol", "tier": "t3", "trending": false, "tag": "Cholesterol · Menopause · Athletic", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A mixture of compounds from rice bran oil studied for cholesterol reduction, menopausal hot flashes, and athletic performance. Japanese trials from the 1980s-90s showed modest cholesterol-lowering. A few trials found reduced hot flash severity. Muscle-building claims are not supported by well-designed human studies. Generally very safe with no serious side effects.", "dose": "100–600 mg/day gamma oryzanol from rice bran; modest cholesterol and menopause benefits", "tips": "Take with a meal. Can be split into two daily doses. No significant food or drug interactions at standard doses.", "cycle": "" }, { "name": "NADH (Coenzyme 1)", "tier": "t3", "trending": false, "tag": "Energy · Chronic fatigue · Cognition", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "The reduced form of NAD+ that plays a central role in cellular energy production. A few small trials suggest benefit for chronic fatigue syndrome, with one showing significantly improved fatigue scores versus placebo. Also studied for jet lag recovery. The sublingual form absorbs better than oral tablets. Evidence base is very limited and mostly from small, older studies. Expensive relative to the strength of evidence.", "dose": "5–10 mg/day sublingual on an empty stomach; limited evidence beyond chronic fatigue syndrome", "tips": "Take on an empty stomach in the morning — sublingual form absorbs better. Avoid with coffee or acidic drinks immediately after. Do not take in the evening as it may cause alertness.", "cycle": "" }, { "name": "Creatine HCl", "tier": "t3", "trending": false, "tag": "Performance · Solubility · GI tolerance", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A more water-soluble form of creatine marketed as requiring smaller doses than monohydrate. While it does dissolve better, no clinical trial has demonstrated it is more effective than plain creatine monohydrate, which remains the gold standard with hundreds of studies behind it. May cause less bloating in people sensitive to monohydrate. Significantly more expensive per effective dose. Choose monohydrate unless you have specific tolerance issues.", "dose": "1.5–3 g/day; no evidence it outperforms creatine monohydrate at equivalent doses", "tips": "Can be taken with water at any time — dissolves more easily than monohydrate. With or without food. Creatine monohydrate is preferred by most researchers and costs less.", "cycle": "" }, { "name": "California poppy (Eschscholzia californica)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Mild sedation", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A gentle sedative herb used in European herbal medicine for mild anxiety and sleep difficulties. Contains alkaloids that modulate GABA and opioid receptors at very low potency. EMA classifies it as a traditional herbal medicine for mild nervous tension and sleep. Very few clinical trials exist, with most evidence based on traditional use. Non-addictive and very safe at recommended doses.", "dose": "300–600 mg/day extract or 2–3 cups tea before bed; traditional use — limited clinical trial data", "tips": "Take 30–60 min before bed as tea or capsule. Avoid combining with other sedatives or alcohol. Safe for most adults at recommended doses.", "cycle": "" }, { "name": "Shiitake extract (lentinan)", "tier": "t3", "trending": false, "tag": "Immunity · Cancer adjunct · Cholesterol", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Contains lentinan, a beta-glucan approved as an injectable cancer treatment in Japan. Oral shiitake extract modestly boosts immune markers and reduces cholesterol in small trials. The injectable form has stronger evidence than oral supplements. Regular shiitake consumption as food provides similar benefits. Very safe — one of the most commonly eaten mushrooms worldwide. Rare cases of shiitake dermatitis from raw consumption.", "dose": "5–10 g/day dried shiitake or 500–1,000 mg extract; eating the mushroom is as effective as supplements", "tips": "Eat cooked shiitake mushrooms as a regular part of meals or take extract with water. Always cook shiitake — raw consumption can cause a skin rash.", "cycle": "" }, { "name": "L-Serine", "tier": "t3", "trending": false, "tag": "Neuroprotection · ALS · Sleep", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A non-essential amino acid that plays a critical role in brain phospholipid synthesis and nerve cell function. A Dartmouth safety/tolerability trial (Levine et al., JAMA Neurology 2017) showed 30 g/day was tolerated in ALS patients, with preliminary hints of slowed ALSFRS-R decline versus historical controls — no controlled efficacy trial has replicated this, so treat as experimental. Also a precursor to glycine and D-serine, both important for sleep and NMDA receptor function. Clinical evidence remains early-stage with only small trials. Very safe even at high doses.", "dose": "15–30 g/day in ALS trials (high dose); 3–5 g/day for general neuroprotection; very early-stage evidence", "tips": "Dissolve powder in water or juice. Can be taken with or without food. Evening may suit better as it supports sleep-related glycine and D-serine pathways.", "cycle": "" }, { "name": "Mixed carotenoids", "tier": "t3", "trending": false, "tag": "Antioxidant · Eye health · Skin", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A blend of beta-carotene, lycopene, lutein, and zeaxanthin mimicking the carotenoid profile of colourful vegetables. Isolated beta-carotene caused harm in smoker trials but mixed carotenoids from food are associated with health benefits. Avoids single-carotenoid risk while providing broad antioxidant coverage. Generally very safe.", "dose": "15–25 mg/day mixed carotenoids from natural sources; safer than isolated beta-carotene supplementation", "tips": "Take with a fatty meal for best absorption — carotenoids are fat-soluble. Avoid high-dose isolated beta-carotene if you smoke.", "cycle": "" }, { "name": "White mulberry leaf (Morus alba)", "tier": "t3", "trending": false, "tag": "Blood sugar · Alpha-glucosidase inhibitor", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Contains 1-deoxynojirimycin (DNJ), a natural alpha-glucosidase inhibitor that works similarly to the prescription diabetes drug acarbose. Small trials show it significantly reduces post-meal blood sugar spikes when taken before carbohydrate-rich meals. The mechanism is well characterised. May cause gas and bloating as undigested carbs ferment in the colon, similar to acarbose.", "dose": "1,000–3,000 mg/day leaf extract before carbohydrate meals; may cause gas similar to acarbose", "tips": "Take 15–30 min before carbohydrate-heavy meals. Start at a low dose to assess tolerance — it can cause gas and bloating initially. Avoid with diabetes medication without monitoring.", "cycle": "" }, { "name": "Phycocyanin (spirulina blue pigment)", "tier": "t3", "trending": false, "tag": "Antioxidant · Anti-inflammatory · Recovery", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "The blue pigment in spirulina responsible for most of its antioxidant effects. Small trials show it reduces exercise-induced oxidative stress and muscle damage. Acts as a COX-2 inhibitor similar to ibuprofen in lab studies. More potent gram-for-gram than whole spirulina. Very safe; an emerging supplement with limited but promising human data.", "dose": "100–200 mg/day extracted phycocyanin; more concentrated than whole spirulina", "tips": "Take with water at any time of day. Store away from heat and light as blue pigments degrade easily. Can be mixed into a cold drink or smoothie.", "cycle": "" }, { "name": "Ginkgo biloba EGb 761", "tier": "t3", "trending": false, "tag": "Dementia symptoms · Circulation · Cognitive aging", "scores": { "composite": 56, "efficacy": 3, "safety": 3, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "The pharmaceutical-grade EGb 761 extract is distinct from generic ginkgo with rigorous standardisation. Multiple European trials found 240 mg/day significantly improves dementia symptoms. A 2023 Cochrane update noted modest benefits. Anticoagulant properties require supervision with blood thinners. Generic ginkgo lacks equivalent evidence.", "dose": "240 mg/day EGb 761 pharmaceutical-grade extract (not generic ginkgo); divided into 2 daily doses", "tips": "Take with food to reduce stomach upset. Space 2 hours from blood-thinning medications. Medical supervision if on warfarin or aspirin. Allow 6–12 weeks for cognitive benefits.", "cycle": "" }, { "name": "Andrographis (maintenance dose)", "tier": "t3", "trending": false, "tag": "Immunity · Anti-inflammatory · Adaptogen", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "At lower maintenance doses taken daily, andrographis acts as an immune modulator and mild adaptogen. Evidence at maintenance doses is weaker than the acute-cold treatment evidence. Small prevention trials (mostly with Kan Jang combination products) suggest modest reductions in upper-respiratory infection incidence with winter prophylaxis, but results are heterogeneous and mostly Russian/Scandinavian populations. Generally well tolerated for up to 3 months of daily use. Not for people on immunosuppressants.", "dose": "100–200 mg/day standardised extract for immune maintenance; stronger evidence at 1,200 mg/day for acute illness", "tips": "Take with food and water. Not for people on immunosuppressants. Allow 3–4 weeks for immune priming effect. Cycle off after 3 months and monitor for any liver enzyme changes.", "cycle": "" }, { "name": "Punarnava (Boerhavia diffusa)", "tier": "t3", "trending": false, "tag": "Ayurveda · Kidney support · Diuretic", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "An important Ayurvedic herb meaning \"one that renews the body.\" Used traditionally for kidney and liver support and as a natural diuretic. Contains punarnavine and boeravinone with demonstrated anti-inflammatory and hepatoprotective effects in animal studies. Limited human clinical trials but extensive traditional use spanning 3,000 years.", "dose": "500–1,000 mg/day root extract; 3–6 g/day as traditional powder", "tips": "Take with warm water. Has mild diuretic effects — ensure adequate fluid intake. Best taken in the morning. Avoid if on prescription diuretics without medical guidance.", "cycle": "" }, { "name": "Emodin-free rhubarb extract", "tier": "t3", "trending": false, "tag": "Digestive · Liver protection · Anti-inflammatory", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Rhubarb root extract processed to remove emodin (a potentially hepatotoxic anthraquinone) while retaining beneficial stilbenes and tannins. Traditional use in TCM for constipation and digestive stagnation. Modern emodin-free extracts show hepatoprotective and anti-inflammatory effects in preliminary trials. Safer profile than raw rhubarb root supplements which contain unpredictable emodin levels.", "dose": "500–1,000 mg/day emodin-free rhubarb root extract; avoid raw rhubarb root supplements", "tips": "Choose specifically emodin-free standardised products. Take with meals. Traditional raw rhubarb root supplements may contain hepatotoxic emodin — the purified extract is safer. Mild laxative effect is possible.", "cycle": "" }, { "name": "Epicatechin (dark chocolate flavanol)", "tier": "t3", "trending": false, "tag": "Muscle growth · Blood flow · Myostatin inhibition", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A flavanol found in dark chocolate and green tea that inhibits myostatin — a protein that limits muscle growth — in preclinical studies. A small 2014 trial found 1 mg/kg/day improved hand grip strength in sarcopenic older adults. Also improves endothelial function and blood flow through nitric oxide modulation. The COSMOS trial did not meet its primary cardiovascular endpoint but a secondary analysis showed a 27% reduction in CV mortality with 500 mg/day cocoa flavanols.", "dose": "1–2 mg/kg body weight/day (approximately 75–150 mg) from standardised epicatechin or high-flavanol cocoa extract", "tips": "Take with food. Dark chocolate (70%+) provides some epicatechin but supplements deliver more consistent doses. The myostatin-inhibiting effects are unproven in well-designed human trials. Cardiovascular benefits are better supported.", "cycle": "" }, { "name": "Honokiol (magnolia bark isolate)", "tier": "t3", "trending": false, "tag": "Anxiety · Neuroprotection · GABA modulator · Anti-inflammatory", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A bioactive lignan isolated from Magnolia officinalis bark with potent antioxidant activity (1,000× more potent than vitamin E in lipid systems) and multitarget neurological effects: positive allosteric modulation of GABA-A receptors (anxiolytic without tolerance), NMDA receptor modulation (neuroprotective), and NF-κB inhibition (anti-inflammatory). Small human studies and extensive preclinical models show anxiety reduction without the tolerance development that limits benzodiazepines. Emerging evidence for neuroprotection against Alzheimer's pathology (reduces beta-amyloid and tau aggregation in rodents). Available in magnolia bark extract or isolated honokiol standardised supplements.", "dose": "50–200 mg/day standardised honokiol; evening dosing for anxiety and sleep applications; start at 50 mg and titrate up", "tips": "Take in the evening or 1–2 hours before bed for anxiety and sleep. May potentiate sedatives, benzodiazepines, and alcohol — use caution combining with CNS depressants. Start at the lowest effective dose. Can also be used during the day for anti-inflammatory applications at lower doses.", "cycle": "No established cycling protocol. Unlike benzodiazepines, tolerance has not been demonstrated in preclinical studies. Regular use appears safe in available animal and small human studies." }, { "name": "White kidney bean extract", "tier": "t3", "trending": true, "tag": "Weight management · Starch blocker · Blood sugar", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains alpha-amylase inhibitor phaseolamin, which partially blocks dietary starch digestion. Meta-analyses of RCTs show modest weight loss (1–2 kg over 4–12 weeks) and blunted post-meal glucose spikes when taken before starchy meals. Effect is dose-dependent and highly variable across products due to standardisation differences. No effect on fat or protein digestion. A mechanistically credible carbohydrate management adjunct — not a substitute for dietary changes.", "dose": "500–1,500 mg standardised extract taken 5–15 minutes before carbohydrate-containing meals", "tips": "Timing is critical — must be taken just before eating; product standardisation varies widely; not a licence to overeat starch", "cycle": "" }, { "name": "Squalene", "tier": "t3", "trending": false, "tag": "Skin · Cardiovascular · Liver", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A natural triterpene hydrocarbon abundant in shark liver oil, olive oil, and amaranth, and a major component of human sebum. Oral squalene (and its saturated form, squalane) supports skin barrier lipid synthesis and may modestly reduce LDL oxidation. Phytosqualene (plant-derived, olive or amaranth) is environmentally preferable to shark-derived products. Clinical evidence is limited but mechanistically plausible for dry skin, sebum balance, and as a cholesterol synthesis intermediate precursor.", "dose": "500–1000 mg olive- or amaranth-derived squalene daily", "tips": "Prefer plant-sourced squalene to shark-derived for sustainability; take with meals; skin effects typically take 6-8 weeks", "cycle": "" }, { "name": "Maqui berry (Aristotelia chilensis)", "tier": "t3", "trending": true, "tag": "Antioxidant · Metabolic · Eye health", "scores": { "composite": 56, "efficacy": 2, "safety": 5, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A Chilean-Patagonian berry with the highest known ORAC value among edible fruits, driven by anthocyanins (predominantly delphinidin glycosides). RCTs with a standardised extract (Delphinol/MaquiBright) show improved tear production in dry eye (vs placebo), reduced postprandial blood glucose, and improved oxidative stress markers. Delphinidin content is 3-5x that of blueberries. Effects appear complementary to other berry anthocyanins — not duplicative.", "dose": "60–180 mg standardised extract (Delphinol, ≥35% anthocyanins) daily", "tips": "Take with breakfast; MaquiBright has the best dry-eye evidence; often combined with lutein/zeaxanthin for ocular support", "cycle": "" }, { "name": "DLPA (DL-Phenylalanine)", "tier": "t3", "trending": false, "tag": "Mood · Pain · Catecholamines", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A racemic mixture of L-phenylalanine (a normal amino acid, precursor to tyrosine and catecholamines) and D-phenylalanine (a non-proteinogenic enantiomer that inhibits enkephalinase, potentially extending endogenous opioid action). Small older trials suggested benefit for mild depression and chronic pain, but modern replication is thin. Mechanism for pain is plausible (enkephalinase inhibition) but evidence base is limited. Avoid with MAOIs and in phenylketonuria. Short-term use for pain/mood trial is reasonable.", "dose": "500–1500 mg before breakfast, with a second dose before lunch if well tolerated", "tips": "Take on empty stomach 30 min before food; avoid with MAOIs, in PKU, and in late pregnancy; discontinue if no effect at 4-6 weeks; may cause headache in sensitive individuals", "cycle": "" }, { "name": "Oleoylethanolamide (OEA)", "tier": "t3", "trending": false, "tag": "Satiety · Metabolic · Endocannabinoid-like", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A monounsaturated fatty acid ethanolamide produced endogenously in the small intestine during fat ingestion, acting at PPAR-alpha to signal satiety. Oral supplementation in humans modestly reduces food intake, waist circumference, and LDL. Structurally related to the endocannabinoid anandamide but does not activate cannabinoid receptors — instead it suppresses appetite via PPAR-alpha. A complementary mechanism to GLP-1 agonists and fibre. Safety profile in short-term trials is good but long-term data are limited.", "dose": "100–300 mg before meals, 1–3 times daily", "tips": "Take 30 min before meals for appetite effect; evidence is modest but mechanism is well-characterised; synergistic with fibre and protein for satiety", "cycle": "" }, { "name": "Magnesium chloride (topical)", "tier": "t3", "trending": false, "tag": "Magnesium form · Topical · Muscle", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Magnesium chloride hexahydrate applied as a 'magnesium oil' spray or bath flake — popular for local muscle cramp relief and as an adjunct when oral magnesium is poorly tolerated. Transdermal absorption is real but small and highly variable — insufficient to fully replace oral magnesium for systemic repletion, despite marketing claims. Best positioned as a local comfort tool and mild adjunct rather than a primary route. Skin stinging on broken skin is common. Oral remains the primary evidence-based route.", "dose": "10–20 sprays (200–400 mg) to limbs, or 1–2 cups flakes in bath", "tips": "Apply after showering to clean skin; some stinging is normal and decreases with use; do not rely on transdermal alone for correcting deficiency; excellent for localised cramps", "cycle": "" }, { "name": "Boron glycinate", "tier": "t3", "trending": false, "tag": "Boron form · Bone · Hormonal", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Boron chelated to glycine for better tolerance than borax or boric acid. Boron at 3-10 mg/day has small but consistent effects on calcium/magnesium retention, free testosterone (modest rise), and inflammatory markers. It is a conditionally essential trace element with no formal RDA but intakes below 0.5 mg/day correlate with poorer bone and hormonal outcomes. Toxicity is not a concern at supplemental doses (UL is 20 mg/day for adults) but high-dose boric acid is reproductively toxic.", "dose": "3–10 mg elemental boron daily", "tips": "Take with meals; prefer glycinate over borax/boric acid; benefits are modest and cumulative over months; particularly useful in high-phytate diets and where magnesium status is marginal", "cycle": "" }, { "name": "Gamma-oryzanol (rice bran)", "tier": "t3", "trending": false, "tag": "Lipids · Menopause · Antioxidant", "scores": { "composite": 56, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A mixture of ferulic acid esters of triterpene alcohols and phytosterols from rice bran oil. Used extensively in Japan since the 1960s for hyperlipidaemia, menopausal symptoms, and mild anxiety. Human RCTs support modest LDL lowering (~10%), reduction of menopausal vasomotor symptoms, and mild anxiolytic effect. Safety record is excellent — gamma-oryzanol was Japan's prescription drug for menopause for decades. Often under-recognised in Western supplement markets.", "dose": "100–300 mg gamma-oryzanol 3 times daily", "tips": "Take with meals; lipid and menopausal effects take 8-12 weeks; well-tolerated; distinct from rice bran oil (which contains only small amounts of gamma-oryzanol)", "cycle": "" }, { "name": "Lion's mane mushroom", "tier": "t3", "trending": true, "tag": "Cognition · Neuroprotection", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Lion’s mane is an edible mushroom that has been part of East Asian cooking and traditional medicine for centuries. Its appeal as a brain supplement comes from two unusual compounds — hericenones in the fruiting body and erinacines in the mycelium — that boost nerve growth factor (NGF) in lab studies, which could in theory help neurons grow and survive. Real human evidence is small but not zero. In older adults with mild cognitive impairment, the original Mori 2009 RCT (30 Japanese adults, 16 weeks at ~3 g/day powder) showed measurable improvements on a standard dementia screening test — but the gains faded within 4 weeks of stopping. A 49-week 2020 pilot RCT in mild Alzheimer’s using an erinacine A-enriched mycelium extract (Li et al., 1,050 mg/day) reported better MMSE, daily-living, and contrast-sensitivity scores versus placebo. A 2025 PRISMA systematic review of 5 RCTs (Menon et al., Frontiers in Nutrition) found a combined MMSE improvement of about 1.17 points — small but real. In healthy young adults the picture is mixed: some single-dose trials show small wins on individual tests (reaction time, working memory), while a 2025 acute crossover RCT in 18 young adults (Surendran et al.) found no overall cognitive or mood benefit. NCCIH still describes human evidence as insufficient. The popular marketing pitch — instant focus, a \"limitless pill\" — runs far ahead of what the trials actually show.", "dose": "Most positive trials used 1–3 g/day of fruiting-body powder, or about 1 g/day of an erinacine A-enriched mycelium extract for cognition; allow 8–16 weeks. Benefits in the Mori 2009 MCI trial faded within 4 weeks of stopping. Hot-water extracts are preferred over raw powder because the active polysaccharides extract better in hot water.", "tips": "Take with food or water at any time of day; hot-water extracted powder dissolves into coffee, tea, or smoothies. Generally well tolerated — the most common side effects in trials are mild stomach discomfort, occasional headache, and skin reactions. Allergy is real: at least one anaphylaxis case has been reported after eating fresh lion’s mane, so introduce slowly if you have known mushroom allergies. Buy from brands that disclose whether you’re getting fruiting body, mycelium grown on grain, or an erinacine A-enriched mycelium extract — these are not the same product, and only the EAHE form has the longest positive Alzheimer’s trial behind it.", "cycle": "Most positive trials ran 12–16 weeks of continuous daily use; the longest published RCT in mild Alzheimer’s (Li 2020) ran 49 weeks with no major safety issues. The Mori 2009 MCI trial showed cognitive gains reversed within 4 weeks of stopping, suggesting any benefit is not lasting once you stop. No established cycling protocol; safety data beyond about 12 months is limited." }, { "name": "Colostrum (bovine)", "tier": "t3", "trending": false, "tag": "Gut barrier · Immune · Recovery", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "The first milk produced after birth, rich in antibodies and growth factors. A 2024 review of 14 trials found bovine colostrum significantly reduces upper respiratory infections and strengthens the gut lining. Evidence is strongest in athletes and people under heavy physical stress. Benefits in the general healthy population are less clear. Generally well tolerated. Avoid if allergic to dairy.", "dose": "20–60 g/day bovine colostrum powder; 500 mg–3 g/day concentrated capsule form; best evidence in athletes", "tips": "Take on an empty stomach or 30 min before meals. Avoid in dairy allergy. Can be mixed in water or a smoothie. No major drug interactions at standard doses.", "cycle": "" }, { "name": "Monolaurin", "tier": "t3", "trending": false, "tag": "Antimicrobial · Immunity · Gut", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A coconut-derived monoglyceride with antimicrobial activity against enveloped viruses and gram-positive bacteria in lab studies. Very few human trials exist; most evidence is extrapolated from in vitro or lauric acid research. No rigorous RCTs confirm specific clinical benefits. Generally safe. Herxheimer-like reactions can occur early in use — start at a low dose.", "dose": "600–1,800 mg/day; start low (300 mg) to avoid Herxheimer-like reactions", "tips": "Start at 300 mg with food and increase slowly over 1–2 weeks. Take with food to reduce stomach upset. Flu-like symptoms at the start are common — reduce dose if severe.", "cycle": "" }, { "name": "Korean mistletoe (Viscum album)", "tier": "t3", "trending": false, "tag": "Cancer adjunct · Immunity · Quality of life", "scores": { "composite": 55, "efficacy": 3, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "European and Korean mistletoe extracts are widely prescribed in European integrative oncology, particularly in Germany and Switzerland. A 2024 review of 26 trials found mistletoe therapy significantly improves quality of life and reduces chemotherapy side effects in cancer patients. Used as an injection, not oral supplement. Generally well tolerated but can cause local injection reactions and fever.", "dose": "Subcutaneous injection only (mistletoe extracts e.g., Iscador, Helixor: 1–20 mg per injection, 2–3×/week, dose-titrated by trained integrative oncology practitioner). Oral preparations are not effective for cancer indications.", "tips": "This supplement is injectable only — oral use is not effective. Seek a qualified integrative oncology practitioner for administration.", "cycle": "" }, { "name": "Eyebright (Euphrasia officinalis)", "tier": "t3", "trending": false, "tag": "Eye health · Allergies · Conjunctivitis", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A traditional European herb used since the Middle Ages for eye conditions. A few small European trials found eyebright eye drops reduced redness and irritation from conjunctivitis. However, no rigorous modern trials support oral supplementation for vision or eye health. EMA classifies it as a traditional herbal medicine. Very safe when used as directed. Do not apply homemade preparations to the eye.", "dose": "250–500 mg/day oral extract or commercial eye drops; no evidence oral form helps eye conditions", "tips": "Use only commercially prepared eye drops, never homemade. Oral supplement shows no eye benefits. Take with water at any time of day.", "cycle": "" }, { "name": "Collagen type III", "tier": "t3", "trending": false, "tag": "Skin · Blood vessels · Gut lining", "scores": { "composite": 55, "efficacy": 2, "safety": 5, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Found alongside type I collagen in skin, blood vessels, and gut lining. Most collagen supplements are predominantly type I. However, your body breaks all ingested collagen into the same amino acids regardless of type and reassembles them as needed. The type distinction in oral supplements is largely a marketing claim.", "dose": "5–10 g/day; body breaks down all collagen types into amino acids — type distinction is likely irrelevant orally", "tips": "Mix into any hot or cold drink. Take with vitamin C for better collagen synthesis. Morning or evening are both fine — consistency matters most.", "cycle": "" }, { "name": "Meadowsweet (Filipendula ulmaria)", "tier": "t3", "trending": false, "tag": "Digestive · Anti-inflammatory · Pain", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "The original plant source that inspired the synthesis of aspirin — the name aspirin comes from the old botanical name Spiraea. Contains salicylates that reduce inflammation and pain, but in a gentler, buffered form that is less harsh on the stomach than aspirin itself. EMA classifies it as a traditional herbal medicine for minor joint pain and cold symptoms. Very limited clinical trial data.", "dose": "500–1,000 mg/day dried herb or 2–3 cups tea; traditional salicylate source; avoid with aspirin and blood thinners", "tips": "Take with food or as a warm tea to reduce stomach irritation. Do not combine with aspirin, NSAIDs, or blood thinners. Avoid in children under 16.", "cycle": "" }, { "name": "Lion's mane (Hericium erinaceus, fruiting body)", "tier": "t3", "trending": false, "tag": "Neuroprotection · NGF · Cognition", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 3, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Contains hericenones and erinacines that stimulate nerve growth factor (NGF) production in preclinical models. Docherty 2023 (Nutrients) used 1.8 g/day for 28 days in healthy adults, finding improved reaction time and reduced stress. The older Mori 2009 trial in mild cognitive impairment showed improved cognitive scores over 12 weeks that reversed on cessation. Fruiting body extracts are preferred over mycelium-on-grain products which contain mostly starch.", "dose": "1,000–3,000 mg/day fruiting body extract (hot-water or dual-extracted); avoid mycelium-on-grain products", "tips": "Choose fruiting body extracts verified by beta-glucan content — mycelium-on-grain products are mostly filler starch. Take with food. Allow 8–12 weeks for cognitive effects. Benefits may reverse on cessation.", "cycle": "" }, { "name": "Tongkat ali (Eurycoma longifolia, standardised)", "tier": "t3", "trending": false, "tag": "Testosterone · Stress · Men's health", "scores": { "composite": 55, "efficacy": 3, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A Southeast Asian herb with evidence for modest testosterone support in men with low-normal levels. A 2024 systematic review of 9 trials found standardised extracts (200–400 mg/day) significantly increased total testosterone and reduced cortisol in stressed adults. Works primarily by reducing SHBG and cortisol rather than directly stimulating testosterone production. Avoid unregulated products — contamination risk is high.", "dose": "200–400 mg/day standardised extract (2% eurycomanone minimum); effects strongest in men with low-normal testosterone", "tips": "Take in the morning with food. Effects take 4–8 weeks to become noticeable. Only buy from reputable brands with third-party testing — contamination and adulteration are common. Not effective if testosterone is already in normal range.", "cycle": "" }, { "name": "Spilanthes acmella (toothache plant)", "tier": "t3", "trending": false, "tag": "Oral health · Analgesic · Traditional", "scores": { "composite": 55, "efficacy": 2, "safety": 4, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Known as the toothache plant or buzz buttons, Spilanthes contains spilanthol which produces a characteristic tingling and numbing sensation. Traditional use across Africa, South America, and Asia for dental pain and oral infections. Confirmed local anaesthetic and antimicrobial activity in lab studies. Almost no clinical trials in humans. Novel food ingredient gaining popularity in cocktails and cuisine.", "dose": "No standardised oral dose. Traditional use: chew 1 fresh flower head or apply 5–10 drops of tincture topically to gums for short-term tooth-pain relief. Limited modern clinical data.", "tips": "Chewing a fresh flower head produces an intense tingling and numbing sensation — this is normal. Topical application to gums for toothache is the traditional use. Not a substitute for dental care.", "cycle": "" }, { "name": "Protocatechuic acid", "tier": "t3", "trending": true, "tag": "Antioxidant · Cardiovascular · Neuroprotection", "scores": { "composite": 55, "efficacy": 2, "safety": 5, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A simple phenolic acid metabolite of anthocyanins and gallic acid, found in berries, red wine, and green tea. Protocatechuic acid has potent antioxidant activity, documented cardioprotective effects in animal studies (reduced oxidised LDL, platelet aggregation inhibition), and emerging neuroprotective data. Readily crosses the blood-brain barrier. Primarily studied as a phytochemical marker of whole-food polyphenol consumption, though increasingly present in antioxidant formulas.", "dose": "50–200 mg/day with food", "tips": "Pairs well with quercetin and other phenolics in a polyphenol stack; most evidence is in vitro and animal; whole berry extracts may be superior to isolated PCA", "cycle": "" }, { "name": "Phosphatidylserine", "tier": "t3", "trending": false, "tag": "Cognition · Memory · Cortisol", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "May support memory in older adults, but the evidence is thin. FDA allows a \"qualified health claim\" for phosphatidylserine, though this is a low bar that does not mean proven effectiveness. Shows modest memory improvements in some older adult trials, but overall clinical evidence remains limited. Safe at standard doses with no major side effects.", "dose": "300 mg/day (100 mg × 3 with meals)", "tips": "Take with meals, split evenly into 3 doses throughout the day. No major drug or food interactions. Can be taken with or without a full meal. No timing restrictions.", "cycle": "" }, { "name": "Astaxanthin", "tier": "t3", "trending": false, "tag": "Antioxidant · Skin · Recovery", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "One of the most potent natural antioxidants, giving salmon and shrimp their pink color. Human trials show modest improvements in skin hydration and exercise recovery. However, NCCIH notes virtually all trials are manufacturer-funded and small, raising bias concerns. Generally safe and well tolerated. Take with a fatty meal for best absorption.", "dose": "4–12 mg/day from Haematococcus pluvialis algae, with a fatty meal", "tips": "Take with a meal containing fat — it is fat-soluble and absorption nearly doubles with food. No major drug interactions. Can be taken at any time of day with a meal.", "cycle": "" }, { "name": "Quercetin", "tier": "t3", "trending": false, "tag": "Anti-inflammatory · Antiviral · Longevity", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A plant compound with impressive antioxidant and antiviral activity in lab studies, but poor real-world results. NCCIH notes that only about 1% is absorbed in its basic form, so the impressive lab results don't reliably translate to actual benefits. The phytosome form absorbs better. Human trial evidence remains weak and inconsistent overall.", "dose": "500–1,000 mg/day quercetin phytosome for improved absorption; evidence base insufficient", "tips": "Take with a meal containing fat for best absorption of the phytosome form. Can be taken at any time of day. No major drug interactions, but evidence base remains limited.", "cycle": "" }, { "name": "Chlorella", "tier": "t3", "trending": false, "tag": "Detox · Immunity · Cholesterol", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A nutrient-dense freshwater algae. A 2024 review of 11 trials found modest reductions in total cholesterol and fasting blood sugar. Heavy-metal detox claims are not supported by human trials. Rich in chlorophyll, protein, and B vitamins. Broken-cell-wall form absorbs significantly better. Source from reputable suppliers tested for heavy-metal contamination.", "dose": "3–6 g/day broken-cell-wall chlorella powder or tablets; split across 2 doses with meals", "tips": "Take with food to reduce nausea. Start at 1–2 g and increase over 1–2 weeks. Space 2+ hours from iron supplements — may impair absorption.", "cycle": "" }, { "name": "Mushroom complex (multi-species)", "tier": "t3", "trending": false, "tag": "Immunity · Adaptogen · Cognition", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Blends of reishi, chaga, cordyceps, turkey tail, and others. Each mushroom has varying levels of evidence individually, but combined blends lack standardized dosing. No trials have tested the specific combinations being sold commercially. You are better off choosing a single mushroom species with evidence for your specific health goal.", "dose": "1–3 g/day mushroom blend; species-specific extracts with standardised beta-glucans preferred", "tips": "Take with water, with or without food. Morning or afternoon is fine. Avoid taking late in the day if the blend contains cordyceps, which can be energising.", "cycle": "" }, { "name": "Maca (Lepidium meyenii)", "tier": "t3", "trending": false, "tag": "Libido · Energy · Fertility", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A Peruvian root vegetable traditionally used for energy and libido. A Shin 2010 systematic review (4 small RCTs, BMC Complement Altern Med) concluded evidence for improved sexual function is limited but suggestive; later small trials report modest libido and energy improvements with no consistent effect on testosterone. NCCIH considers it generally safe for short-term use. The gelatinised form is easier on the stomach. Allow 6–8 weeks.", "dose": "1,500–3,000 mg/day gelatinised maca powder; allow 6–8 weeks for assessment", "tips": "Take with water and a meal. The gelatinised form is easier on the stomach than raw powder. Morning is ideal. Allow 6–8 weeks before assessing results.", "cycle": "" }, { "name": "Carnosine (L-carnosine)", "tier": "t3", "trending": false, "tag": "Anti-glycation · Aging · Athletic", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An antioxidant concentrated in muscle and brain tissue that helps prevent sugar-related protein damage, a process linked to aging. Small trials show modest benefits for slowing age-related decline, but the body breaks it down quickly in the bloodstream. Beta-alanine may be a more effective way to raise carnosine levels in muscles.", "dose": "500–1,000 mg/day in divided doses; beta-alanine may be more effective for raising muscle carnosine", "tips": "Take on an empty stomach or between meals. Splitting the dose morning and midday may improve availability. Avoid taking with food as it may reduce absorption.", "cycle": "" }, { "name": "Enzyme CoQ10 + PQQ stack", "tier": "t3", "trending": false, "tag": "Mitochondria · Energy · Aging", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A popular anti-aging combination of CoQ10 with PQQ, designed to support cellular energy production and mitochondrial health. The theory behind combining them makes scientific sense, but no trials have tested whether the combination actually works better than taking either one alone. Both individual ingredients have decent safety profiles.", "dose": "200 mg ubiquinol + 20 mg PQQ/day; combination lacks direct RCT evidence", "tips": "Take with a fatty meal for best CoQ10 absorption. Morning is ideal — both compounds may interfere with sleep if taken late in the day.", "cycle": "" }, { "name": "Cordyceps militaris", "tier": "t3", "trending": false, "tag": "Endurance · Energy · Oxygen utilisation", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A medicinal mushroom traditionally used for energy and stamina. A 2024 review of 7 trials found modest improvements in aerobic capacity and exercise endurance. Most positive trials used the cultivated form (C. militaris), not wild cordyceps. Evidence is still inconsistent across studies. Generally safe, but quality varies widely between products.", "dose": "1,000–3,000 mg/day C. militaris extract; CS-4 strain for standardisation", "tips": "Take in the morning or before exercise for energy support. Can take with or without food. Avoid in the evening — some people find it stimulating.", "cycle": "" }, { "name": "Turkey tail (Trametes versicolor)", "tier": "t3", "trending": false, "tag": "Immunity · Cancer adjunct · Gut", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A medicinal mushroom whose active compounds are approved as cancer treatment support in Japan. Western clinical trials are limited but growing. A 2024 pilot study showed improved gut bacteria diversity in breast cancer survivors after chemotherapy. Generally well tolerated. Choose extracts standardized for the active compounds PSK and PSP.", "dose": "1,000–3,000 mg/day standardised PSK/PSP extract", "tips": "Take with water, with or without food. Any time of day is fine. Ensure the product is standardised for PSK or PSP content.", "cycle": "" }, { "name": "Rhodiola crenulata", "tier": "t3", "trending": false, "tag": "Altitude · Endurance · Distinct species", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A different species from the more common Rhodiola rosea, traditionally used in Tibetan medicine for altitude sickness. A 2024 trial found 800 mg per day significantly reduced altitude sickness symptoms. Watch out when purchasing because products often mix up the two species. Verify the label says crenulata, not rosea. Limited safety data.", "dose": "400–800 mg/day standardised extract; verify species (crenulata, not rosea)", "tips": "Take in the morning on an empty stomach or with a light meal. Avoid in the evening — can be stimulating. Verify the label says crenulata, not rosea.", "cycle": "" }, { "name": "Grape seed extract (OPC)", "tier": "t3", "trending": false, "tag": "Antioxidant · Circulation · Blood pressure", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A plant antioxidant that may modestly lower blood pressure. A 2024 review of 15 trials found a small but significant blood pressure reduction of about 3.2 mmHg. Its antioxidants improve blood vessel function, but overall heart health evidence is weaker than expected given the strong lab data. Generally well tolerated with no major side effects.", "dose": "150–300 mg/day standardised extract (≥95% OPCs)", "tips": "Take with water, with or without food. Morning or noon is a good time. Avoid taking with blood thinners or anticoagulants without medical guidance.", "cycle": "" }, { "name": "Policosanol", "tier": "t3", "trending": false, "tag": "Cholesterol · Cardiovascular", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Derived from sugar cane wax and marketed for cholesterol reduction. Cuban studies claimed dramatic cholesterol reductions, but every independent study conducted outside Cuba has consistently shown no significant effect. This is a notable example of research results that could not be replicated by other laboratories. Not recommended for cholesterol management.", "dose": "10–20 mg/day; independent studies found no benefit — Cuban results not replicated", "tips": "No strong intake guidance needed given the lack of evidence. If using, take with the evening meal as is traditional for cholesterol supplements.", "cycle": "" }, { "name": "Manuka honey (medicinal grade)", "tier": "t3", "trending": false, "tag": "Wound healing · Antimicrobial · Gut", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Has strong Cochrane-supported evidence for wound healing when applied topically as medical-grade honey. However, oral supplement claims for gut health and immunity are not supported by human trials. Quality varies widely based on MGO content (UMF 15+ is medical grade). The topical use is legitimate, but oral supplements are not well supported.", "dose": "Topical wound use: medical-grade UMF 15+ honey applied to cleaned skin under a non-adherent dressing, changed daily. Oral throat-soothing use: 1 teaspoon (~5 g) UMF 10+ as needed for sore throat (limited evidence). No evidence-based oral dose for systemic health claims.", "tips": "For wound use, apply medical-grade (UMF 15+) honey directly to cleaned skin. For oral use, evidence is insufficient — stick to the topical application.", "cycle": "" }, { "name": "Pyruvate (calcium pyruvate)", "tier": "t3", "trending": false, "tag": "Weight management · Endurance · Metabolism", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "May help with modest fat loss by boosting cellular fat burning. A 2024 review of 6 trials found calcium pyruvate produces about 0.6 kg of fat loss. The effect is small but consistent across studies. High doses above 5 g per day commonly cause stomach discomfort. Not a significant weight loss solution on its own. Generally safe at moderate doses.", "dose": "5–6 g/day in divided doses; GI discomfort common above 5 g — start at 2–3 g", "tips": "Split across 2–3 doses taken with meals. Start at 2–3 g/day and increase slowly. Taking on an empty stomach commonly causes diarrhoea and bloating.", "cycle": "" }, { "name": "Cinnamon extract (Ceylon)", "tier": "t3", "trending": false, "tag": "Glucose · Insulin · Metabolic", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Ceylon cinnamon is lower in coumarin, a liver-toxic compound, than the cheaper Cassia variety sold in most stores. Some trials show modest blood sugar reductions, but results are inconsistent and the actual benefit is small compared to standard treatments. Safe at recommended doses. Not effective enough to replace diabetes medication.", "dose": "500–1,000 mg/day Ceylon cinnamon extract; avoid Cassia type due to coumarin content", "tips": "Take with the first bite of a meal to blunt blood sugar spikes. Always use Ceylon, not Cassia cinnamon. Avoid if you take diabetes medications without monitoring blood sugar.", "cycle": "" }, { "name": "Holy basil (Tulsi)", "tier": "t3", "trending": false, "tag": "Adaptogen · Stress · Glucose", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A revered Ayurvedic adaptogen consumed as tea for centuries. Small trials show modest reductions in stress, blood sugar, and cholesterol, but study quality is generally low. May slow blood clotting and interact with diabetes and thyroid medications. Generally considered safe as a tea, but concentrated extracts require more caution.", "dose": "300–600 mg/day extract or 2–3 cups tulsi tea; caution with blood-thinning drugs", "tips": "Take with water and food. Avoid combining with blood thinners or diabetes medications without monitoring. Can be enjoyed as tea any time of day.", "cycle": "" }, { "name": "Pygeum africanum", "tier": "t3", "trending": false, "tag": "Prostate · Urinary health", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "African cherry tree bark extract used for prostate health in Europe for decades. A Cochrane review found it modestly improves urinary symptoms in men with enlarged prostate, but overall trial quality was generally low. Evidence is modest but consistent across studies. Generally well tolerated with few side effects at recommended doses.", "dose": "100–200 mg/day standardised extract (14% triterpenes); evidence modest but consistent", "tips": "Take with water and food to reduce stomach upset. Any time of day is fine. Consistent daily use over several weeks is needed to assess benefit.", "cycle": "" }, { "name": "Shatavari (Asparagus racemosus)", "tier": "t3", "trending": false, "tag": "Female health · Lactation · Adaptogen", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An Ayurvedic herb traditionally used for women's reproductive health. Small trials suggest it may increase breast milk production and support hormonal balance throughout different life stages. Human evidence from clinical trials is still limited, with most support coming from traditional use. Generally well tolerated with a good safety profile.", "dose": "500–1,000 mg/day root extract; traditional use for lactation and female hormone support", "tips": "Take with water and food. Morning or evening is fine. Traditionally prepared in warm milk with ghee — this fat-based preparation may also aid absorption.", "cycle": "" }, { "name": "Silica (orthosilicic acid)", "tier": "t3", "trending": false, "tag": "Bone · Hair · Nails", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Silicon is involved in collagen synthesis and bone mineralization, playing a supporting role in connective tissue health. A few trials show modest improvements in hair thickness and nail brittleness. The liquid orthosilicic acid form is better absorbed than solid silica supplements. Generally safe. Evidence is modest but growing for hair and nail benefits.", "dose": "5–10 mg/day orthosilicic acid (liquid form); solid silica is poorly absorbed", "tips": "Take liquid orthosilicic acid diluted in water, with or without food. Morning is convenient. Avoid solid silica supplement forms — they are poorly absorbed.", "cycle": "" }, { "name": "Baicalin (Scutellaria baicalensis)", "tier": "t3", "trending": false, "tag": "Inflammation · Neuroprotection · Liver", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A flavonoid from Chinese skullcap with anti-inflammatory and neuroprotective effects in lab studies. A handful of small human trials suggest possible benefits for liver inflammation, but clinical evidence is still limited with most data from cell and animal research. More rigorous human RCTs are needed. Generally well tolerated at standard doses.", "dose": "250–500 mg/day standardised extract; human trial evidence still limited", "tips": "Take with food to reduce stomach upset. Avoid taking with alcohol or liver-stressing medications. Morning or early afternoon is fine — no specific timing advantage.", "cycle": "" }, { "name": "Phosphatidic acid", "tier": "t3", "trending": false, "tag": "Muscle signaling · mTOR · Strength", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Activates the mTOR pathway, which is the master switch for muscle protein synthesis. A 2024 review of 6 trials found 750 mg per day alongside resistance training significantly increased lean body mass and strength compared to training alone. The effect was most pronounced in trained individuals. Still a relatively new supplement with a small evidence base. Generally safe with no serious side effects reported in studies.", "dose": "750 mg/day soy-derived phosphatidic acid 30 min before resistance training", "tips": "Take 30 min before resistance training with water. Best taken on an empty stomach or with a small protein-containing snack. Avoid soy if you have a soy allergy.", "cycle": "" }, { "name": "Ergothioneine", "tier": "t3", "trending": true, "tag": "Antioxidant · Longevity · Neuroprotection", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A naturally occurring amino acid found in mushrooms that your body actively transports into cells via a dedicated transporter, suggesting it plays an important biological role. People with higher blood ergothioneine levels have lower rates of cardiovascular disease and cognitive decline in observational studies. However, no interventional human trials have confirmed a causal benefit from supplements. Found naturally in mushrooms, especially king oyster.", "dose": "5–25 mg/day; eating mushrooms (especially king oyster, shiitake) may be sufficient", "tips": "Take with food or water. Morning is fine. Eating mushrooms (king oyster, shiitake) regularly may provide comparable levels at lower cost.", "cycle": "" }, { "name": "Modified citrus pectin", "tier": "t3", "trending": false, "tag": "Heavy metals · Cancer adjunct · Immunity", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A modified form of citrus fibre that is small enough to enter the bloodstream and may help remove heavy metals. A handful of human studies show it reduces urinary excretion of lead and arsenic, suggesting it mobilises heavy metals. Early cancer research shows it may slow certain cancer progression by blocking galectin-3, but trials are small. Generally very safe and well tolerated with no serious side effects reported.", "dose": "5–15 g/day in divided doses; limited but growing evidence for heavy metal chelation", "tips": "Take with water between meals for best absorption. Divide into 2–3 daily doses. Avoid taking within 2 hours of medications as fibre may slow their absorption.", "cycle": "" }, { "name": "Black pepper extract (piperine)", "tier": "t3", "trending": false, "tag": "Bioavailability · Absorption enhancer", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 5, "cost": 4, "drug_interaction_inverse": 2 }, "description": "Dramatically increases the absorption of many supplements including curcumin (by 2,000 percent), CoQ10, resveratrol, and beta-carotene. Works by inhibiting liver and gut enzymes that normally break down these compounds. Already included in many curcumin products as BioPerine. Warning: the same mechanism that boosts supplement absorption also increases absorption of prescription medications, which can cause overdose effects.", "dose": "5–20 mg/day piperine (BioPerine); WARNING: increases absorption of many medications — check interactions", "tips": "Take alongside the supplement you want to enhance (typically with breakfast or main meal containing the target supplement). Caution: piperine also increases absorption of many medications — check interactions with any prescriptions and avoid taking with narrow-therapeutic-index drugs.", "cycle": "" }, { "name": "Eleuthero (Eleutherococcus senticosus)", "tier": "t3", "trending": false, "tag": "Adaptogen · Endurance · Stress", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Formerly called Siberian ginseng (no longer permitted by regulation as it is not a true ginseng). Used extensively by Soviet athletes during the Cold War for endurance and stress resilience. A few small trials show modest improvements in fatigue and endurance. Different active compounds from Panax ginseng. Generally well tolerated. Evidence base is weaker than Rhodiola or Ashwagandha for similar claims.", "dose": "300–400 mg/day standardised extract (0.8% eleutherosides); weaker evidence than Rhodiola", "tips": "Take in the morning to avoid sleep disruption. Take with or without food. Best used in cycles (6–8 weeks on, 2 weeks off).", "cycle": "" }, { "name": "Cascara sagrada", "tier": "t3", "trending": false, "tag": "Constipation · Stimulant laxative", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A stimulant laxative bark similar to senna that was formerly an FDA-approved OTC laxative. FDA reclassified it as not generally recognized as safe in 2002 due to insufficient evidence and concern about chronic use. Like senna, it causes dependency and electrolyte depletion with long-term use. Short-term use for acute constipation is generally safe. Prefer fibre supplements or osmotic laxatives.", "dose": "300 mg dried bark before bed for acute constipation only; FDA removed GRAS status in 2002", "tips": "Take at bedtime with water for acute constipation only. Do not use for more than 1–2 weeks. Prefer fibre supplements for ongoing constipation.", "cycle": "" }, { "name": "D-Aspartic acid", "tier": "t3", "trending": false, "tag": "Testosterone · Fertility · Athletic", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An amino acid that temporarily stimulates LH and testosterone production. The 2009 study showed a significant boost after 12 days, but larger trials in trained men found no benefit. May modestly help men with clinically low testosterone. Ineffective in healthy, trained adults. No serious side effects in published trials.", "dose": "2–3 g/day for 2–3 months; only potentially useful in men with low testosterone; no benefit in trained athletes", "tips": "Take in the morning with water. Cycle use — 2–3 months on, 1 month off. No benefit if your testosterone is already in the normal range.", "cycle": "" }, { "name": "L-Histidine", "tier": "t3", "trending": false, "tag": "Joint · Anaemia · Immune modulation", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A semi-essential amino acid needed for histamine production, haemoglobin synthesis, and antioxidant defence via carnosine. A few trials show it improves fatigue in CKD and reduces joint inflammation in rheumatoid arthritis. Deficiency is rare with adequate dietary protein. Very safe at standard doses.", "dose": "1–4 g/day; most useful for CKD fatigue and RA; deficiency rare with adequate dietary protein", "tips": "Take with water at any time of day. Can be taken with or without food. Rarely needed if you eat adequate protein from meat, fish, eggs, or dairy.", "cycle": "" }, { "name": "Sea buckthorn oil (full spectrum)", "tier": "t3", "trending": false, "tag": "Skin · Mucous membranes · Vaginal dryness", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Contains omega-3, -6, -7, and -9 fatty acids plus carotenoids and vitamin E. Berry oil is rich in omega-7, supporting mucous membrane health. Clinical trials show significant improvement in vaginal dryness postmenopause. Also improves dry eyes and skin. Berry oil and seed oil have different compositions and uses.", "dose": "2–4 g/day; berry oil for mucous membranes (omega-7), seed oil for general anti-inflammatory (omega-3/6)", "tips": "Take with food. Refrigerate after opening. Berry oil is preferred for vaginal dryness or dry eyes. Seed oil for general anti-inflammatory support.", "cycle": "" }, { "name": "Salacia reticulata", "tier": "t3", "trending": false, "tag": "Blood sugar · Weight · Metabolic", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "An Ayurvedic herb that inhibits alpha-glucosidase and lipase enzymes, reducing absorption of both sugar and fat from meals. Small Japanese and Indian trials show it significantly reduces post-meal blood sugar and promotes modest weight loss. Contains salacinol and kotalanol as active compounds. Generally well tolerated with mild digestive effects. More clinical evidence is needed.", "dose": "240–1,000 mg/day before meals; inhibits carbohydrate and fat absorption", "tips": "Take 15–30 min before main meals. Start with a lower dose to manage digestive side effects. Avoid with diabetes or weight medications without medical supervision.", "cycle": "" }, { "name": "Rehmannia glutinosa (Shu Di Huang)", "tier": "t3", "trending": false, "tag": "TCM tonic · Kidney Yin · Blood nourishment", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A foundational herb in TCM used in formulas for kidney yin deficiency, anaemia, and adrenal exhaustion. Prepared (cooked) rehmannia is warming and nourishing; raw rehmannia is cooling. Contains catalpol and iridoid glycosides with demonstrated anti-inflammatory and neuroprotective effects in animal studies. Limited clinical trial data in humans.", "dose": "9–30 g/day as traditional decoction; 500–1,000 mg/day as standardised extract", "tips": "Take with food. Prepared rehmannia is preferred for tonification. May cause loose stools in some people. Best used as part of a traditional formula rather than as a standalone supplement.", "cycle": "" }, { "name": "Shankhpushpi (Convolvulus pluricaulis)", "tier": "t3", "trending": false, "tag": "Ayurveda · Cognition · Anxiety", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A traditional Ayurvedic Medhya Rasayana (brain tonic) used for centuries to enhance memory and reduce anxiety. Contains shankhpushpine and convolamine. A 2024 randomised trial found 500 mg/day improved working memory scores by 18% over 8 weeks in healthy adults. Animal studies confirm anxiolytic and neuroprotective effects. Well tolerated with minimal side effects.", "dose": "500–1,000 mg/day standardised extract; 3–6 g/day as traditional churna", "tips": "Take with warm milk or water in the morning for cognitive benefits. Allow 4–8 weeks for noticeable effects. Can be combined with Brahmi in traditional practice. No significant drug interactions known.", "cycle": "" }, { "name": "Red raspberry leaf (pregnancy toning)", "tier": "t3", "trending": false, "tag": "Pregnancy · Uterine toning · Traditional midwifery", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Traditional midwifery herb used in the third trimester to tone the uterus. The Simpson 2001 and Parsons 1999 trials found weak but consistent evidence that daily use from 32 weeks may shorten the second stage of labour by approximately 10 minutes; overall trial quality is low. Rich in fragarine, which appears to have a tonifying effect on uterine muscle. Generally considered safe from 32 weeks but evidence quality is low.", "dose": "1–2 cups tea or 300–400 mg capsule twice daily from 32 weeks gestation only; avoid in first and second trimester", "tips": "Do not take before 32 weeks — uterine stimulation is not appropriate early in pregnancy. Discuss with your midwife or obstetrician. Tea form is traditional. Not a substitute for proper obstetric care.", "cycle": "" }, { "name": "Jiaogulan (Gynostemma pentaphyllum)", "tier": "t3", "trending": false, "tag": "Adaptogen · Metabolic · AMPK activator", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Known as \"Southern Ginseng\" in China, jiaogulan contains gypenosides that activate AMPK — the same metabolic pathway as metformin and exercise. A 2024 small RCT found 450 mg/day reduced fasting blood glucose and insulin resistance in pre-diabetic adults. Also shows adaptogenic stress-reducing effects in animal models. Traditionally consumed as a longevity tea in Guizhou province.", "dose": "450–900 mg/day standardised extract (98% gypenosides) or 3–5 cups of jiaogulan tea daily", "tips": "Can be consumed as a pleasant caffeine-free tea or as capsules. Take with meals. Additive effects with blood sugar-lowering medications — monitor glucose if diabetic. Allow 4–8 weeks for metabolic effects.", "cycle": "" }, { "name": "Coenzyme PQQ (pyrroloquinoline quinone, mitochondrial)", "tier": "t3", "trending": false, "tag": "Mitochondrial biogenesis · Cognition · Anti-aging", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "PQQ stimulates mitochondrial biogenesis — the creation of new mitochondria — through PGC-1alpha activation. Nakano 2012 (sleep/stress, BioPQQ, Japan) and Harris 2013 (mitochondrial and inflammation markers) are the main small human trials supporting cognitive and mitochondrial endpoints at 20 mg/day. Also reduces CRP inflammation markers. Found naturally in kiwi fruit, parsley, and fermented soy. Very safe at tested doses. Evidence is promising but based on small trials.", "dose": "10–20 mg/day with breakfast; most trials used 20 mg BioPQQ brand", "tips": "Take with breakfast. Very safe. Allow 8–12 weeks for cognitive effects. Small trials show consistent benefit direction but larger confirmatory studies are needed. Can be combined with CoQ10 for complementary mitochondrial support.", "cycle": "" }, { "name": "Vinpocetine", "tier": "t3", "trending": false, "tag": "Cerebral blood flow · PDE1 inhibitor · Memory · Regulatory grey area", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A semi-synthetic compound from periwinkle (vincamine derivative) that inhibits PDE1, dilates cerebral vessels, and has mild antiplatelet activity. Eastern European clinical trials (primarily Hungarian) show improvements in memory and cognitive recovery post-stroke. However, the FDA ruled in 1997 that vinpocetine is a pharmaceutical drug — not a legal dietary supplement — and has warned against its sale as a supplement. Banned in Canada, the UK, and Australia. Most trials are small, methodologically weak, and from a single research tradition. Safer cognitive options with better evidence exist (citicoline, phosphatidylserine, bacopa).", "dose": "5–10 mg 3× daily (15–30 mg/day) with food if using; note that it is not a legal supplement in most Western countries", "tips": "Legal status: not a legal supplement in the US, Canada, UK, or Australia — it is classified as a pharmaceutical drug. If using, take with food (fat-soluble). Avoid with anticoagulants, blood thinners, or before surgery — antiplatelet effects. Evidence-based cognitive alternatives (citicoline 250–500 mg/day) are preferable.", "cycle": "Used in 3-month clinical cycles in Eastern European practice. Long-term safety and legality make cycling recommendations moot in most jurisdictions." }, { "name": "Fucoxanthin", "tier": "t3", "trending": true, "tag": "Visceral fat · Thermogenesis · Blood sugar · Brown seaweed · UCP1", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A carotenoid from brown algae (undaria/wakame, hijiki) that induces UCP1 (uncoupling protein 1) expression in white adipose tissue — normally only found in brown fat — promoting thermogenesis. Japanese trials using 5–8 mg/day for 16 weeks found 4–5% visceral fat reductions with acceptable safety. Blood glucose improvements in obese subjects are the most consistent finding. However, most trials originate from a single Japanese research group (N<100), and the mechanism may not translate equally across ethnicities — Japanese subjects have higher baseline brown fat activity. Requires xanthophyll-rich oil (e.g. pomegranate seed oil) for adequate absorption.", "dose": "5–8 mg/day fucoxanthin from standardised brown seaweed extract; always taken with a fatty meal or xanthophyll-rich oil", "tips": "Fat-soluble — take with a meal containing fat or pomegranate seed oil, which significantly increases plasma levels. Allow 8–16 weeks before assessing weight effects. Combined fat and seaweed sources (abdominal belt seaweed-based products) are traditional Japanese use. Independent replication of results is still needed.", "cycle": "Typical study duration 16 weeks. No established cycling protocol. Safe based on available data but long-term evidence beyond 6 months is limited." }, { "name": "NAD+ (direct oral supplement)", "tier": "t3", "trending": false, "tag": "Bioavailability problem · Precursors preferred · NMN better · Longevity", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Nicotinamide adenine dinucleotide sold as a direct oral supplement for longevity and energy. Critical problem: oral NAD+ is degraded to nicotinamide by gut enzymes before absorption, meaning the body receives the same compound as taking inexpensive niacinamide. Pharmacokinetic studies confirm that oral NAD+ raises plasma NAD no better than equivalent doses of nicotinamide, while costing 10–20× more. In contrast, NMN and NR are proven precursors that directly enter the biosynthetic pathway and raise intracellular NAD+ by 40–90% in RCTs. Intravenous NAD+ bypasses oral degradation and is a different clinical intervention.", "dose": "Not recommended as standalone supplement — use NMN (250–500 mg/day) or NR (250–300 mg/day) instead; niacinamide 500 mg/day is a cost-effective alternative", "tips": "Save your money. NMN and NR are the evidence-based choices for raising cellular NAD+. Niacinamide is the cheapest and likely comparable option for NAD+ synthesis. If a practitioner recommends IV NAD+ infusions, the evidence base is limited and cost is high — discuss expected benefits vs cost carefully.", "cycle": "N/A — not recommended in this form. Switch to NMN, NR, or niacinamide for NAD+ precursor support." }, { "name": "Uva ursi (Arctostaphylos uva-ursi)", "tier": "t3", "trending": true, "tag": "UTI · Urinary antiseptic", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A bearberry leaf preparation whose active glycoside arbutin is hydrolysed to hydroquinone in alkaline urine, providing antimicrobial action in the bladder. Traditional European use for acute uncomplicated UTI with some supporting clinical data. Hydroquinone raises concerns about hepatotoxicity and potential carcinogenicity with prolonged use, so courses must be short (under 1 week) and infrequent (max 5 times per year). Not appropriate for chronic UTI prevention — use cranberry, D-mannose, or lactobacilli instead.", "dose": "400–800 mg standardised extract (20% arbutin) 3 times daily for max 5–7 days", "tips": "Short-course only; alkalinise urine (bicarbonate-rich diet) to convert arbutin to hydroquinone; avoid in pregnancy, kidney disease, and children; not for prevention", "cycle": "" }, { "name": "Guarana (Paullinia cupana)", "tier": "t3", "trending": true, "tag": "Energy · Cognition · Stimulant", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "An Amazonian seed with caffeine content 2-4x that of coffee beans (2-6% vs 1-2%), combined with theobromine, theophylline, tannins, and saponins. The tannin-bound caffeine releases more slowly than coffee, giving a longer, smoother stimulation with less crash. Small trials show improvements in reaction time, working memory, and fatigue reduction — including at low doses suggesting non-caffeine components contribute. Standardise by caffeine content to avoid over-dosing.", "dose": "50–200 mg guarana extract (delivering ~40–100 mg caffeine) 1–2 times daily", "tips": "Calculate total caffeine including coffee/tea; avoid after 2pm; not for those with arrhythmia, anxiety disorders, or caffeine sensitivity; combines well with L-theanine", "cycle": "" }, { "name": "Yerba mate (Ilex paraguayensis)", "tier": "t3", "trending": true, "tag": "Energy · Antioxidant · Metabolic", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 5, "drug_interaction_inverse": 3 }, "description": "A South American Holly-family plant brewed as a traditional stimulant beverage. Contains caffeine (25-175 mg per serving), theobromine, saponins (matesaponins), and very high levels of chlorogenic acids — higher than green tea. RCTs show modest weight loss and lipid improvements, plus acute cognitive benefits. However, traditional very-hot-mate consumption is linked to increased oesophageal cancer risk (WHO Group 2A when consumed at >65°C). Cooler infusions avoid this concern.", "dose": "1–3 g dried leaf as infusion (not above 65°C), or 500 mg dry extract 1-2x daily", "tips": "Drink cool or warm — never very hot; avoid chronic high intake; prefer aged (Uruguayan-style) over unaged (Brazilian chimarrão) if concerned about smoked flavour compounds", "cycle": "" }, { "name": "Alfalfa leaf (Medicago sativa)", "tier": "t3", "trending": true, "tag": "Fibre · Nutrient-dense · Cholesterol", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 5, "drug_interaction_inverse": 4 }, "description": "A leguminous forage crop that delivers chlorophyll, vitamin K, saponins, and phytoestrogens (coumestrol). Alfalfa saponins modestly lower cholesterol by binding intestinal cholesterol and bile acids — historical human studies showed 10-15% LDL reductions at high doses. Contraindicated in autoimmune conditions (particularly SLE) due to L-canavanine, which has triggered lupus flares and been implicated in drug-induced-lupus-like reactions. Sprouted seeds pose similar concerns.", "dose": "500–1500 mg dried leaf or 5–10 mL liquid extract daily", "tips": "Leaf is safer than seeds/sprouts (canavanine content); avoid in lupus, MS, and other autoimmune conditions; may interact with warfarin due to vitamin K", "cycle": "" }, { "name": "Japanese knotweed (Polygonum cuspidatum)", "tier": "t3", "trending": true, "tag": "Resveratrol source · Lyme adjunct", "scores": { "composite": 54, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 4, "drug_interaction_inverse": 4 }, "description": "An invasive perennial that is the commercial source of most nutraceutical resveratrol (typically 50-98% trans-resveratrol extracts are derived from it). Whole-root extracts additionally provide emodin, polydatin (resveratrol's glucoside), and anthraquinones with their own bioactivity. Popular in the Buhner Lyme protocol as an anti-inflammatory and blood-brain-barrier support. Emodin content may cause laxative effects at high doses. A natural alternative to isolated resveratrol with broader constituent profile.", "dose": "400–2000 mg whole-root extract (standardised to 8–50% resveratrol) daily", "tips": "Prefer root extract over isolated resveratrol for broader action; start low to assess emodin-related GI effects; avoid in pregnancy and with strong anticoagulants", "cycle": "" }, { "name": "Naringenin", "tier": "t3", "trending": false, "tag": "Citrus flavonoid · Metabolic · Antiviral", "scores": { "composite": 54, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "The aglycone flavanone predominant in grapefruit and bitter orange, with mechanistic profile distinct from hesperidin. Improves insulin sensitivity, reduces lipogenesis, and shows antiviral activity against multiple RNA viruses in vitro (including HCV, dengue, SARS-CoV-2). Clinical data in humans remains limited but mechanistically strong. Importantly naringenin is the active metabolite responsible for some grapefruit-drug interactions (CYP3A4 inhibition) — caution if taking CYP3A4 substrates.", "dose": "150–600 mg naringenin daily (often with piperine or phospholipid delivery)", "tips": "Check drug interactions (CYP3A4 — statins, calcium channel blockers, many others); lipid/phospholipid-complex forms have better bioavailability; take with meals", "cycle": "" }, { "name": "Cistus incanus", "tier": "t3", "trending": false, "tag": "Immunity · Antiviral · Biofilm", "scores": { "composite": 53, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A Mediterranean shrub traditionally used as tea for immune support. Lab studies show strong antiviral activity and the ability to disrupt bacterial biofilms. One small German trial found it reduced cold symptoms, but the study was industry-funded and has not been replicated. More human research is needed before it can be recommended with confidence.", "dose": "500–1,500 mg/day extract or 2–3 cups cistus tea; very limited human trial data", "tips": "Drink Cistus tea 1–2 cups/day, any time of day, away from main meals (30 min before or 2 hours after). No major food interactions. Tannins can mildly reduce iron absorption — separate from iron supplements.", "cycle": "" }, { "name": "Tryptophan (L-tryptophan)", "tier": "t3", "trending": false, "tag": "Sleep · Mood · Serotonin precursor", "scores": { "composite": 53, "efficacy": 2, "safety": 3, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An essential amino acid and direct precursor to serotonin and melatonin. Multiple trials show 1 to 3 grams before bed modestly improves sleep onset. Was pulled from the US market in 1989 after a contaminated batch caused eosinophilia-myalgia syndrome, killing 37 people. Modern manufacturing is safe, but the incident led many to prefer 5-HTP instead. Same serotonin syndrome risk as 5-HTP when combined with antidepressants.", "dose": "500–2,000 mg before bed for sleep; NEVER combine with SSRIs, SNRIs, or MAOIs — serotonin syndrome risk", "tips": "Take on an empty stomach 30–60 min before bed with water (not protein). NEVER combine with SSRIs, SNRIs, or MAOIs — risk of serotonin syndrome. Avoid combining with 5-HTP.", "cycle": "" }, { "name": "Lumbrokinase", "tier": "t3", "trending": false, "tag": "Fibrinolysis · Circulation · Cardiovascular", "scores": { "composite": 53, "efficacy": 3, "safety": 3, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 2 }, "description": "A fibrinolytic enzyme extracted from earthworms that dissolves fibrin, a protein involved in blood clotting. Similar mechanism to nattokinase but potentially more potent. Small clinical trials show it reduces fibrinogen levels and improves blood viscosity. Used extensively in Traditional Chinese Medicine. Do not combine with blood thinners as it significantly increases bleeding risk.", "dose": "40–80 mg/day (600,000–1,200,000 IU); AVOID with anticoagulants — additive bleeding risk", "tips": "Take on an empty stomach, at least 30 min before meals. Never combine with warfarin, aspirin, or blood thinners. Stop 1–2 weeks before surgery.", "cycle": "" }, { "name": "Tremella fuciformis (snow fungus)", "tier": "t3", "trending": false, "tag": "Skin hydration · Antioxidant · Immunity", "scores": { "composite": 53, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A translucent mushroom used in Chinese cuisine and traditional medicine for skin beauty. Contains polysaccharides with exceptional water-holding capacity, similar to hyaluronic acid. Lab studies show strong antioxidant and immune-modulating effects. Human clinical trials for oral supplementation are essentially nonexistent. Very safe as it has been consumed as a food for centuries. Evidence is almost entirely preclinical.", "dose": "1–3 g/day mushroom powder or 500 mg extract; preclinical evidence only — no human supplement trials", "tips": "Mix powder into warm drinks, soups, or smoothies. Take with or without food. Very safe as a food-derived ingredient.", "cycle": "" }, { "name": "Camu camu (Myrciaria dubia)", "tier": "t3", "trending": false, "tag": "Vitamin C · Antioxidant · Anti-inflammatory", "scores": { "composite": 53, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "An Amazonian berry containing the highest natural concentration of vitamin C of any fruit — up to 60 times more than an orange by weight. One small trial found it significantly reduced inflammation markers more than synthetic vitamin C at equivalent doses, suggesting additional active compounds beyond ascorbic acid. Very limited clinical data. Expensive and mostly available as freeze-dried powder.", "dose": "1–3 g/day freeze-dried powder; extremely high natural vitamin C but very limited human trial data", "tips": "Mix freeze-dried powder into a cold drink or smoothie. Avoid adding to hot water — it destroys vitamin C. Morning is ideal to boost immune defence.", "cycle": "" }, { "name": "Dihydroberberine (DHB)", "tier": "t3", "trending": false, "tag": "Blood sugar · Bioavailability · Metabolic", "scores": { "composite": 53, "efficacy": 3, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A reduced form of berberine absorbing 5 times better than standard berberine, with similar glucose-lowering at a lower dose and fewer GI side effects. A 2024 trial found 100 mg DHB equivalent to 500 mg standard berberine. Still emerging with limited long-term data. Drug interactions mirror berberine.", "dose": "100–300 mg/day DHB; equivalent to 500–1,500 mg standard berberine at lower dose with less GI upset", "tips": "Take with meals to minimise stomach discomfort. Same drug interaction cautions as regular berberine — avoid with metformin without guidance. Monitor blood sugar closely.", "cycle": "" }, { "name": "Galangal root (Alpinia)", "tier": "t3", "trending": false, "tag": "Digestive · Nausea · Anti-inflammatory", "scores": { "composite": 53, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A ginger relative used in Southeast Asian cooking and traditional medicine. Contains galangin and acetoxychavicol acetate with confirmed antimicrobial and anti-inflammatory activity in lab studies. Traditional use for nausea and digestive discomfort spans centuries. Very safe as food; almost no modern clinical trials for supplements.", "dose": "500–1,000 mg/day root extract or frequent use in cooking; no evidence-based supplement dose established", "tips": "Take with food as tea or capsule. Very safe as a culinary ingredient. Consider ginger instead if you want clinical evidence for nausea. No significant drug interactions at culinary doses.", "cycle": "" }, { "name": "Adaptogen stack (Ashwagandha + Rhodiola)", "tier": "t3", "trending": false, "tag": "Stress · Energy · Adaptogen combo", "scores": { "composite": 53, "efficacy": 3, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Combining ashwagandha (KSM-66) for cortisol reduction and Rhodiola rosea for stimulating energy adaptation provides complementary adaptogenic effects — calming stress while supporting physical and mental endurance. Individual evidence for both is well-established. No trials have tested the combination directly, but both are used in clinical practice together. Cycle both to prevent tolerance.", "dose": "KSM-66 300–600 mg/day + Rhodiola rosea 200–400 mg/day; cycle 8–12 weeks on, 2–4 weeks off", "tips": "Take ashwagandha with food morning or evening. Take Rhodiola on an empty stomach in the morning. Avoid evening Rhodiola — it is stimulating. Cycle together to prevent tolerance.", "cycle": "" }, { "name": "Pueraria mirifica (Kwao Krua)", "tier": "t3", "trending": false, "tag": "Menopause · Phytoestrogen · Women's health", "scores": { "composite": 53, "efficacy": 3, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "A Thai traditional herb containing miroestrol, the most potent known phytoestrogen. A 2024 systematic review of 6 trials found it significantly reduced hot flashes, vaginal dryness, and menopausal symptoms compared to placebo. Potent oestrogenic activity means it is contraindicated in hormone-sensitive cancers, endometriosis, and fibroids. Must not be combined with HRT without medical supervision.", "dose": "25–50 mg/day standardised extract for menopausal symptoms; lower doses than most phytoestrogens due to high potency", "tips": "Start at the lowest effective dose (25 mg/day). Absolutely contraindicated in hormone-sensitive cancers. Do not combine with HRT or oral contraceptives. Regular gynaecological check-ups recommended during use.", "cycle": "" }, { "name": "Codonopsis pilosula (Dang Shen)", "tier": "t3", "trending": false, "tag": "TCM · Energy · Qi tonic", "scores": { "composite": 53, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Known as the \"poor man's ginseng\" in TCM, Codonopsis is a gentler Qi-tonifying herb used for fatigue, poor appetite, and recovery from illness. Contains codonopsin and lobetyolin. A 2024 systematic review found limited but consistent evidence for immune modulation and anti-fatigue effects. Generally very safe and suitable for long-term use. Often substituted for Panax ginseng in traditional formulas when a milder effect is desired.", "dose": "9–30 g/day in traditional decoctions or 1,000–3,000 mg/day dried root powder; milder than ginseng", "tips": "Take with warm water or in soups. Very safe for long-term use. Milder than ginseng — suitable for those who find ginseng too stimulating. Can be added to broths and stews. No significant drug interactions.", "cycle": "" }, { "name": "Phloretin", "tier": "t3", "trending": true, "tag": "Antioxidant · Skin · Insulin sensitivity", "scores": { "composite": 53, "efficacy": 2, "safety": 5, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A dihydrochalcone polyphenol abundant in apple peel and leaves. Phloretin inhibits glucose transporters GLUT1 and GLUT2, moderating post-meal glucose flux. In vitro and animal studies show anti-inflammatory, antioxidant, and potential SIRT1-activating activity. Widely used in topical skincare for antioxidant and melanogenesis-inhibiting properties. Very limited human trial data as an oral supplement. Mechanistically interesting but currently preclinical for most claimed benefits.", "dose": "50–200 mg/day with food", "tips": "Emerging evidence only; whole apple polyphenol extracts may provide a more complete flavonoid matrix than isolated phloretin", "cycle": "" }, { "name": "Spirulina", "tier": "t3", "trending": false, "tag": "Antioxidant · Lipids", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A nutrient-dense blue-green algae with modest reductions in bad cholesterol, triglycerides, and inflammation markers in small trials. NCCIH warns that spirulina can be contaminated with liver toxins (microcystins) and heavy metals if harvested from uncontrolled water sources. Only buy from brands with NSF or third-party purity certification. Rich in protein and B vitamins.", "dose": "2–4 g/day; only third-party tested products — contamination with liver toxins is a real risk", "tips": "Only use NSF or third-party certified products — contamination risk is real. Take with water at any time of day. Can be added to smoothies. Avoid if taking blood thinners.", "cycle": "" }, { "name": "Collagen for muscle strength", "tier": "t3", "trending": false, "tag": "Performance claim", "scores": { "composite": 52, "efficacy": 1, "safety": 5, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "Collagen is missing key amino acids needed for muscle building and cannot replace complete protein sources like whey or eggs. A 2024 review of 13 trials found no significant effect on muscle strength or power. While collagen has benefits for skin and joints, it should never be marketed or used as a muscle-building protein supplement.", "dose": "No dose recommendation — collagen is not a complete protein and adds no muscle-building benefit beyond what 0.4 g/kg whey or other complete protein per meal already provides. If your goal is muscle, prioritise whey/casein/EAAs over collagen.", "tips": "Not useful for muscle building regardless of timing or dose. If your goal is muscle, use whey protein or other complete protein sources instead.", "cycle": "" }, { "name": "Ginkgo biloba", "tier": "t3", "trending": false, "tag": "Cognitive / Dementia prevention", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 4, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Despite decades of popularity, ginkgo has not proven effective at preventing dementia or cognitive decline. The GEM trial (DeKosky 2008, JAMA — 3,069 older adults, mean 6.1 years) found no reduction in all-cause dementia. The 2009 Cochrane review (Birks & Grimley Evans) also found no reliable prevention benefit. Evidence for modest symptomatic improvement in existing dementia is stronger for the pharmaceutical-grade EGb 761 extract. Warning: ginkgo has mild antiplatelet activity and can interact with warfarin, aspirin, and other anticoagulants.", "dose": "120–240 mg/day standardised extract (EGb 761); no evidence it prevents dementia in healthy adults", "tips": "Take with food to reduce stomach upset. Space 2 hours from blood-thinning medications — ginkgo has anticoagulant effects. Avoid combining with warfarin or aspirin without medical advice.", "cycle": "" }, { "name": "Pine bark extract (Pycnogenol)", "tier": "t3", "trending": false, "tag": "Circulation · Skin · Antioxidant", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A potent antioxidant extract from French maritime pine bark. Multiple small trials show improvements in poor leg circulation, skin elasticity, and blood vessel function. Contains similar active compounds to grape seed extract. Generally well tolerated with a good safety record. Most evidence comes from small, manufacturer-funded studies.", "dose": "100–200 mg/day standardised extract (65–75% procyanidins)", "tips": "Take with a meal containing fat for best absorption. Can be taken morning or afternoon.", "cycle": "" }, { "name": "PQQ (Pyrroloquinoline quinone)", "tier": "t3", "trending": false, "tag": "Mitochondria · Cognition · Energy", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Stimulates your cells to produce new energy-generating mitochondria, which may help combat age-related energy decline. Small trials show improved sleep quality and reduced fatigue. A 2024 trial found improved mental flexibility in older adults. Often combined with CoQ10 for synergistic effects. Generally safe, though long-term data is still limited.", "dose": "10–20 mg/day with food; often combined with CoQ10", "tips": "Take with a meal containing fat for best absorption. Morning or noon is best — may cause insomnia if taken in the evening.", "cycle": "" }, { "name": "Biotin (high-dose)", "tier": "t3", "trending": false, "tag": "Hair · Nails · Skin", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Biotin deficiency is rare in people who eat a normal diet. No trial evidence that supplements improve hair or nails in people who aren't deficient. Warning: doses above 5,000 mcg per day cause false results on heart and thyroid blood tests, which can lead to misdiagnosis. Stop high-dose biotin at least 48 hours before any lab work.", "dose": "30–100 mcg/day adequate; high-dose supplements (5,000–10,000 mcg) lack evidence and interfere with lab tests", "tips": "Take with water, with or without food. Stop at least 48 hours before any blood test. Do not take high doses unless directed by a doctor.", "cycle": "" }, { "name": "Apple cider vinegar (supplement)", "tier": "t3", "trending": false, "tag": "Glucose · Weight · Digestion", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A 2024 review of 9 trials found modest reductions in blood sugar and body weight (about 1.2 kg over 12 weeks), but the effects are small. Liquid vinegar can erode tooth enamel and irritate the throat, so capsules are a safer option. Take with meals to reduce stomach irritation. Not a replacement for proper diet and exercise.", "dose": "750–1,500 mg/day capsule form; take with meals to reduce GI irritation", "tips": "Take capsules with meals — never on an empty stomach. Avoid liquid vinegar form as it erodes tooth enamel. Take with a full glass of water.", "cycle": "" }, { "name": "Omega-7 (Palmitoleic acid)", "tier": "t3", "trending": false, "tag": "Metabolic · Inflammation · Skin", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A lesser-known fatty acid with emerging health benefits. A 2024 review of 6 trials found sea buckthorn-derived omega-7 significantly reduces inflammation and improves vaginal dryness in postmenopausal women. Early research also suggests metabolic benefits for blood sugar and cholesterol. Generally well tolerated. Research is still in early stages.", "dose": "200–400 mg/day purified palmitoleic acid from sea buckthorn", "tips": "Take with a meal containing fat for best absorption. Morning with breakfast is a convenient time. Store capsules away from heat to prevent oxidation.", "cycle": "" }, { "name": "Cistanche deserticola", "tier": "t3", "trending": false, "tag": "Cognition · Testosterone · Anti-aging", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A traditional Chinese herb showing early promise for brain health. A 2024 trial found 450 mg per day improved cognitive test scores in elderly adults over 12 weeks. Animal studies also support testosterone and cellular energy benefits, but human evidence is still limited. Generally well tolerated in the studies conducted so far. More research is needed.", "dose": "450–1,000 mg/day standardised extract; human evidence still limited", "tips": "Take with water and food. Morning is best if you notice any stimulating effects. No known food or supplement interactions at typical doses.", "cycle": "" }, { "name": "Resolvins / SPMs (Specialised Pro-resolving Mediators)", "tier": "t3", "trending": false, "tag": "Inflammation resolution · Recovery", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Derived from omega-3 fatty acids, these molecules actively resolve inflammation rather than just suppressing it, representing a newer approach to managing inflammation. 2024 trials found SPM supplements significantly reduce post-exercise inflammation. Still an emerging area of research with no established standard dosing. Generally well tolerated.", "dose": "500–1,000 mg/day SPM-enriched fish oil; emerging evidence — standard dosing not established", "tips": "Take with a fatty meal for best absorption. Store in the fridge after opening to prevent oxidation. Avoid taking with high-dose omega-6 oils.", "cycle": "" }, { "name": "Urolithin A", "tier": "t3", "trending": true, "tag": "Mitophagy · Muscle · Aging", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A compound your gut bacteria produce from pomegranate and certain berries that supports cellular energy and muscle health. A 2024 trial found 1,000 mg per day for 4 months improved muscle endurance and cellular energy markers in older adults. Not everyone produces it naturally from food, making supplementation potentially useful for some people.", "dose": "500–1,000 mg/day (Mitopure form studied); not everyone produces urolithin A endogenously", "tips": "Take with water, with or without food. Morning is fine. No significant food interactions known at typical doses.", "cycle": "" }, { "name": "Schisandra (Schisandra chinensis)", "tier": "t3", "trending": false, "tag": "Adaptogen · Liver · Endurance", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A traditional Chinese berry used for stress resilience and liver protection for over 2,000 years. Animal studies are promising, but human trial evidence is very limited. May modestly improve endurance and reduce mental fatigue. The five distinct flavors it contains (sweet, sour, salty, bitter, spicy) are unique among medicinal plants.", "dose": "500–1,000 mg/day standardised extract; limited human evidence — mostly traditional use", "tips": "Take with water and food. Morning is a good time. No significant food interactions at typical doses.", "cycle": "" }, { "name": "Tocotrienols (vitamin E fraction)", "tier": "t3", "trending": false, "tag": "Cardiovascular · Skin · Neuroprotection", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A less common but potentially more potent form of vitamin E found in palm fruit, rice bran, and annatto. Emerging research suggests tocotrienols may protect the brain and heart through pathways distinct from regular vitamin E. Human evidence is still growing, with promising but preliminary results. Generally safe at recommended doses.", "dose": "100–300 mg/day mixed tocotrienols from annatto or palm; take with a fatty meal", "tips": "Must be taken with a fatty meal to absorb properly. Avoid taking with regular vitamin E (alpha-tocopherol) supplements — they compete for absorption.", "cycle": "" }, { "name": "Glutathione precursors blend", "tier": "t3", "trending": false, "tag": "Antioxidant · Detox", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Combines NAC, glycine, and selenium to supply raw materials for glutathione production — the body's master antioxidant. This approach is more effective and affordable than direct oral glutathione, which is poorly absorbed. Each ingredient has independent clinical evidence. A 2021 RCT found GlyNAC supplementation significantly improved glutathione deficiency in older adults.", "dose": "600 mg NAC + 3 g glycine + 100 mcg selenium daily; may be more effective than direct glutathione", "tips": "Can be taken with or without food. Spread doses throughout the day. Avoid taking NAC within 2 hours of activated charcoal.", "cycle": "" }, { "name": "Avocado soybean unsaponifiables (ASU)", "tier": "t3", "trending": false, "tag": "Joint · OA", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 1, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Extracted from avocado and soybean oils and studied for knee and hip OA. Several European RCTs found ASU reduced pain and improved function after 3–6 months. A large French trial showed reduced need for anti-inflammatory drugs. Effects are slow to appear (2–3 months). Widely prescribed in France but considered a supplement elsewhere.", "dose": "300 mg/day ASU; effects take 2–3 months to appear; best studied for knee and hip OA", "tips": "Take with a meal containing fat for best absorption. Once daily is fine. Allow 2–3 months before evaluating results.", "cycle": "" }, { "name": "Akkermansia muciniphila", "tier": "t3", "trending": true, "tag": "Gut barrier · Metabolic · Obesity", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 5 }, "description": "A next-generation probiotic that lives in the mucus layer of your gut and strengthens the intestinal barrier. Low levels of Akkermansia are consistently linked to obesity, diabetes, and inflammatory bowel disease. The landmark Depommier et al. 2019 Nature Medicine pilot (n=32 overweight/insulin-resistant adults, 3 months, Louvain group) found pasteurised Akkermansia improved insulin sensitivity, HOMA-IR, total cholesterol, and body weight vs placebo. Still expensive and available from very few manufacturers. Research is promising but very early stage.", "dose": "10 billion CFU/day pasteurised Akkermansia muciniphila; very early-stage research; expensive", "tips": "Take with food. Store in fridge. Eating polyphenol-rich foods (berries, pomegranate) and prebiotic fibre may naturally increase your Akkermansia levels.", "cycle": "" }, { "name": "Aloe vera (oral supplement)", "tier": "t3", "trending": false, "tag": "Gut · Glucose · Skin (oral)", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Aloe vera gel taken orally shows modest blood sugar reduction in a few small trials, but the evidence is weak and inconsistent. The latex portion contains anthraquinones that act as a harsh laxative and can cause electrolyte imbalances with regular use. Only the inner gel (latex-free) should be used. Topical aloe for burns and wounds has better evidence than oral supplementation. Some products have been found to contain no detectable aloe.", "dose": "100–300 mg/day aloe vera inner gel extract (latex-free); avoid whole-leaf products containing anthraquinones", "tips": "Take 1–2× daily with a small amount of food. Use inner gel (latex-free) products only. Avoid whole-leaf products — the anthraquinone latex can cause severe diarrhoea and is a possible carcinogen.", "cycle": "" }, { "name": "Raspberry leaf (Rubus idaeus)", "tier": "t3", "trending": false, "tag": "Pregnancy · Uterine toning · Labour", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 4, "drug_interaction_inverse": 4 }, "description": "Traditionally consumed as tea in the third trimester of pregnancy to tone the uterus and prepare for labour. One small trial found it shortened the second stage of labour by about 10 minutes and reduced forceps delivery. Evidence is thin and inconsistent. Most midwives consider it safe after 32 weeks of pregnancy. Do not use in the first trimester as uterine stimulation is theoretically risky.", "dose": "1–2 cups tea/day (~2 g dried leaf per cup) starting from 32 weeks gestation. Avoid in the first and second trimester — may stimulate the uterus. Limited but largely benign clinical evidence; discuss with midwife or obstetrician first.", "tips": "Only use from 32 weeks of pregnancy. Drink as 1–2 cups of tea daily. Do not use in the first or second trimester — may stimulate the uterus prematurely.", "cycle": "" }, { "name": "Soil-based organisms (SBO probiotics)", "tier": "t3", "trending": false, "tag": "Gut · Shelf-stable · IBS", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Spore-forming bacteria from soil including Bacillus subtilis, B. clausii, and B. licheniformis. Spores survive stomach acid without refrigeration. B. clausii is prescription-strength in some European countries for diarrhoea. However, some SBO products contain poorly characterised strains with limited safety data. Choose products with well-studied, named strains.", "dose": "1–5 billion CFU/day; choose products with named, studied strains (B. clausii, B. subtilis HU58)", "tips": "Can be taken without refrigeration — stable at room temperature. Take with or without food. Only choose products with clearly named, researched strains.", "cycle": "" }, { "name": "Magnesium orotate", "tier": "t3", "trending": false, "tag": "Cardiovascular · Athletic · Energy", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Combines magnesium with orotic acid, which plays a role in cellular energy and heart muscle function. A few older European studies suggest benefit for heart failure. The most expensive magnesium form with the least general-use evidence. Rarely justified over glycinate, citrate, or malate forms for most people.", "dose": "400–800 mg/day magnesium orotate; expensive with limited evidence advantage over other forms", "tips": "Take with food and water. Evening works well as magnesium supports relaxation. Consider glycinate or citrate as more cost-effective alternatives.", "cycle": "" }, { "name": "Papain", "tier": "t3", "trending": false, "tag": "Digestion · Inflammation · Wound debridement", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A proteolytic enzyme from papaya that breaks down proteins. Used for wound debridement and as a digestive aid. Evidence for reducing post-surgical swelling when combined with bromelain. Can cause allergic reactions via latex cross-reactivity. Take between meals for anti-inflammatory effects or with meals for digestion.", "dose": "500–1,000 mg/day; between meals for inflammation, with meals for digestion; avoid with latex allergy", "tips": "For digestion, take with meals. For anti-inflammatory effects, take between meals on an empty stomach. Avoid if you have a latex allergy.", "cycle": "" }, { "name": "Goji berry extract (Lycium barbarum)", "tier": "t3", "trending": false, "tag": "Antioxidant · Eye health · Immunity", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A traditional Chinese longevity food rich in zeaxanthin and polysaccharides. Small trials show modest improvements in well-being and immune markers. Supports macular health via zeaxanthin. Very safe as a food, but meaningfully enhances warfarin's anticoagulant effect. Benefits are real but similar to other antioxidant-rich berries.", "dose": "15 g/day dried berries or 500 mg extract; AVOID with warfarin — enhances anticoagulant effect", "tips": "Eat as dried berries or take extract with water. Do not use with warfarin — it strongly enhances blood thinning. Otherwise very safe as a food.", "cycle": "" }, { "name": "Oyster mushroom extract (Pleurotus ostreatus)", "tier": "t3", "trending": false, "tag": "Cholesterol · Immunity · Antioxidant", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains lovastatin naturally, the same compound in prescription statin drugs. Small trials show modest cholesterol reduction and immune stimulation. The extract delivers higher beta-glucan concentrations than eating the mushroom. Very safe as food; evidence as a supplement is limited. Additive with statin drugs.", "dose": "500–1,000 mg/day extract or 10–15 g/day fresh mushroom; contains natural lovastatin — additive effect with statin drugs", "tips": "Take with food. Always cook the mushroom — raw consumption risks a skin rash. Inform your doctor if on statin or cholesterol-lowering drugs — natural lovastatin is additive.", "cycle": "" }, { "name": "Cistanche tubulosa (Rou Cong Rong)", "tier": "t3", "trending": false, "tag": "TCM tonic · Anti-aging · Cognition", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A desert parasitic plant used in TCM as a kidney yang and essence (Jing) tonic for longevity and virility. Contains echinacoside and acteoside with demonstrated neuroprotective and anti-fatigue effects in animal models. A 2024 pilot trial found 100 mg/day improved cognitive scores in mild cognitive impairment. Often combined with Epimedium in traditional formulas. Sustainability concerns due to wild harvesting.", "dose": "100–450 mg/day standardised extract (15% echinacosides); traditional decoction 9–15 g/day", "tips": "Take with food in the morning. Choose sustainably cultivated sources. Allow 4–8 weeks for cognitive or vitality effects. Traditional TCM practice combines it with other kidney-tonifying herbs.", "cycle": "" }, { "name": "Hericium erinaceus mycelium (Amyloban 3399)", "tier": "t3", "trending": false, "tag": "Neuroprotection · Mood · Cognitive decline", "scores": { "composite": 52, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Unlike fruiting body extracts, the mycelium-derived product Amyloban 3399 standardises amycenone, a unique compound found only in the mycelial stage. Small Japanese trials found it improved cognitive function and reduced depression in patients with mild cognitive impairment. Different active compounds from fruiting body products. Limited evidence but a distinct product from standard lion's mane supplements.", "dose": "500–1,500 mg/day Amyloban 3399 standardised to amycenone; different active profile from fruiting body extracts", "tips": "This is a different product from fruiting body lion's mane — active compounds differ. Japanese studies used specific Amyloban 3399 preparation. Allow 8–12 weeks. Most generic mycelium-on-grain products lack meaningful amycenone.", "cycle": "" }, { "name": "Aniracetam", "tier": "t3", "trending": false, "tag": "Nootropic · Anxiety · AMPA modulation", "scores": { "composite": 52, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A fat-soluble racetam nootropic that modulates AMPA glutamate receptors and enhances cholinergic transmission. Approved as a prescription drug in some European countries for cognitive impairment. Small trials suggest anxiolytic effects mediated through dopamine and serotonin modulation. Not approved in the US. Short half-life of 1–2 hours requires multiple daily doses. Limited modern clinical data.", "dose": "750–1,500 mg/day in 2–3 divided doses; take with fat for absorption; pair with a choline source", "tips": "Must be taken with dietary fat — it is fat-soluble. Split into 2–3 daily doses due to short half-life. Pair with a choline source to avoid headaches. Not approved in the US — regulatory grey area.", "cycle": "" }, { "name": "Ecklonia cava (brown seaweed)", "tier": "t3", "trending": false, "tag": "Circulation · Sleep · Inflammation", "scores": { "composite": 51, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A brown seaweed extract from Korea and Japan containing unique polyphenols called phlorotannins. Small trials show modest improvements in blood circulation, sleep quality, and inflammation markers. Only a handful of human studies have been completed, many industry-sponsored. Generally well tolerated with no serious side effects reported. More independent research is needed.", "dose": "72–144 mg/day standardised extract; human evidence still limited", "tips": "Take with food. No known major interactions. Timing is flexible — morning or evening works.", "cycle": "" }, { "name": "Fucoidan", "tier": "t3", "trending": false, "tag": "Cancer adjunct · Immunity", "scores": { "composite": 51, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A complex sugar found in brown seaweed with immune-stimulating and anticancer properties in lab studies. Small human trials in cancer patients show improved immune markers when used alongside conventional treatment. Most evidence comes from cell and animal research rather than rigorous human trials. Generally well tolerated with no serious side effects.", "dose": "500–1,000 mg/day from Undaria or Fucus seaweed; most evidence is preclinical", "tips": "Take with food. Avoid if you are on blood thinners — fucoidan has anticoagulant properties. Timing is flexible.", "cycle": "" }, { "name": "Beta-carotene (standalone supplement)", "tier": "t3", "trending": false, "tag": "Antioxidant · Vision · Immune", "scores": { "composite": 51, "efficacy": 2, "safety": 2, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A provitamin A that your body converts to retinol as needed. However, the ATBC and CARET trials found beta-carotene supplements INCREASED lung cancer risk by 18 to 28 percent in smokers. This is one of the most important cautionary examples in supplement research. Non-smokers may benefit modestly for immune function. Getting beta-carotene from food (carrots, sweet potatoes) is safe and preferred.", "dose": "Do NOT supplement isolated beta-carotene if you smoke or have ever smoked — increased lung cancer risk in CARET and ATBC trials. For non-smokers seeking carotenoids: 5–15 mg/day mixed carotenoids with food, but food sources (orange vegetables, dark leafy greens) are preferred.", "tips": "Do not take this supplement if you smoke or have ever smoked. Get carotenoids from colourful vegetables and fruits instead.", "cycle": "" }, { "name": "Mangosteen (Garcinia mangostana)", "tier": "t3", "trending": false, "tag": "Antioxidant · Inflammation · Xanthones", "scores": { "composite": 51, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Contains unique xanthones including alpha-mangostin with anti-inflammatory activity in lab studies. Marketed as a superfruit juice in the 2000s with exaggerated claims. Very few human trials exist; one showed modest improvements in inflammation. The fruit is safe as food. Supplement evidence is almost entirely preclinical.", "dose": "500–1,000 mg/day mangosteen extract; most evidence is preclinical; fruit is safe as food", "tips": "Take with or without food. Clinical evidence is very limited — treat as a general antioxidant. Fresh or frozen fruit is as effective and more enjoyable.", "cycle": "" }, { "name": "Ashitaba (Angelica keiskei)", "tier": "t3", "trending": false, "tag": "Longevity · Autophagy · Antioxidant", "scores": { "composite": 51, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A Japanese plant containing DMC (4,4-dimethoxychalcone) that activates autophagy, the cellular cleanup process linked to longevity. A 2024 study identified DMC as a potent autophagy inducer in human cells. Consumed as a vegetable in Japan for centuries with a strong traditional safety record. Supplement-specific human trials are essentially nonexistent. An interesting emerging longevity candidate.", "dose": "500–1,500 mg/day ashitaba leaf powder; contains autophagy-inducing DMC; no human supplement trials yet", "tips": "Mix leaf powder into smoothies or drinks. Traditionally consumed as a cooked vegetable in Japan. No food restrictions known at culinary doses.", "cycle": "" }, { "name": "Phellinus linteus (Meshimakobu)", "tier": "t3", "trending": true, "tag": "Immune · Mushroom · Traditional", "scores": { "composite": 51, "efficacy": 2, "safety": 4, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "An East Asian medicinal bracket fungus (Sang-hwang in Korean, Meshimakobu in Japanese) used traditionally for longevity and more recently studied as an immune modulator and cancer adjunct. Contains unique beta-glucans, hispidin polyphenols, and proteoglycans. Preclinical evidence for macrophage activation, NK cell stimulation, and potential anticancer effects is promising but robust human trials are limited. Expensive due to slow growth and wild-harvesting pressure.", "dose": "1–3 g dual-extracted mushroom powder daily, or 500–1000 mg standardised polysaccharide extract", "tips": "Prefer fruiting-body extracts over mycelium-on-grain; verify beta-glucan content; take 2-3 months continuously for immune effects; research-stage for oncology indications", "cycle": "" }, { "name": "Boron", "tier": "t3", "trending": false, "tag": "Joint health · Testosterone · Bone", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A trace mineral with no established daily requirement. Observational data links dietary boron to joint health, bone density, and possibly testosterone in men with low boron intake. European food safety authorities set an upper safe limit of 10 mg per day. Generally safe at low doses. Most people get some boron from fruits, nuts, and vegetables.", "dose": "3–6 mg/day boron glycinate; do not exceed 10 mg/day", "tips": "Take with food at any time of day. Do not exceed 10 mg/day — the safe upper limit. No major drug or food interactions. Fruits, nuts, and vegetables also provide dietary boron.", "cycle": "" }, { "name": "Bee propolis", "tier": "t3", "trending": false, "tag": "Immunity · Wound healing · Oral health", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A resinous substance bees make to protect their hives. A 2024 review of 15 trials found significant improvements in mouth-sore healing and wound recovery. Confirmed antimicrobial and anti-inflammatory properties in lab and human studies. Contraindicated in bee or pollen allergy — serious allergic reactions including anaphylaxis have occurred.", "dose": "300–500 mg/day standardised extract; absolutely contraindicated in bee/pollen allergy", "tips": "Start with a small dose and wait 30 min to check for allergic reaction. Take with food. Do not use if you have any bee, pollen, or honey allergy.", "cycle": "" }, { "name": "Reishi (Ganoderma lucidum)", "tier": "t3", "trending": false, "tag": "Immunity · Sleep · Adaptogen", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "A traditional medicinal mushroom with confirmed immune-modulating effects in lab studies. In humans, evidence is limited to improved quality of life alongside cancer treatment. Sleep and stress-relief claims lack rigorous trial support. Requires dual extraction (hot water plus alcohol) to release active compounds. Generally safe for most people.", "dose": "1,000–3,000 mg/day dual-extracted (hot water + alcohol) fruiting body", "tips": "Take with water and food. Evening is a good time if using for sleep or relaxation. Requires dual-extraction (water + alcohol) — verify this on the label.", "cycle": "" }, { "name": "Sage extract (Salvia officinalis)", "tier": "t3", "trending": false, "tag": "Cognition · Menopause · Blood sugar", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Shows cognitive-enhancing effects in small trials, with improved memory and attention in both young and older adults. Also reduces hot flash frequency and intensity during menopause. Contains thujone, which is neurotoxic at high doses, so long-term use of concentrated extracts requires caution. Culinary sage use is completely safe. May lower blood sugar and interact with diabetes medications.", "dose": "300–600 mg/day standardised extract; avoid high doses long-term due to thujone content", "tips": "Take with food. Limit to standard doses and avoid long-term use of concentrated extracts. Monitor blood sugar if on diabetes medication.", "cycle": "" }, { "name": "Arachidonic acid (ARA)", "tier": "t3", "trending": false, "tag": "Muscle growth · Inflammation signalling · Strength", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An omega-6 fatty acid that drives the inflammatory signalling cascade needed for muscle repair and growth after resistance exercise. A 12-week RCT found 1.5 g/day ARA significantly increased lean body mass and upper body strength in trained males. Theoretically works by amplifying the exercise-induced inflammatory response that triggers muscle adaptation. Not for people with inflammatory conditions.", "dose": "1,000–1,500 mg/day arachidonic acid with meals; cycle 8 weeks on, 4 weeks off", "tips": "Take with a meal. Avoid if you have inflammatory conditions like IBD, arthritis, or asthma. Cycle 8 weeks on, 4 weeks off. Best used during dedicated hypertrophy training blocks.", "cycle": "" }, { "name": "Polygala tenuifolia (Yuan Zhi)", "tier": "t3", "trending": false, "tag": "TCM nootropic · Memory · Neuroprotection", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A TCM herb classified as a Shen (spirit) calming and intelligence-boosting remedy for over 2,000 years. Contains tenuifolin and onjisaponins that cross the blood-brain barrier and enhance BDNF expression in animal models. A 2024 small RCT found 100 mg/day improved verbal memory in healthy older adults. May cause GI irritation at higher doses. Traditional formulas pair it with Acorus and Poria.", "dose": "100–300 mg/day root extract standardised to tenuifolin; traditional decoction 3–9 g/day", "tips": "Start at 100 mg/day to assess GI tolerance. Take with food. Traditional practice wraps the root in licorice to reduce stomach irritation. Allow 4–8 weeks for nootropic effects.", "cycle": "" }, { "name": "Nootropic peptide selank (synthetic)", "tier": "t3", "trending": false, "tag": "Nootropic · Anxiety · Synthetic peptide", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A synthetic heptapeptide analogue of tuftsin developed at the Russian Institute of Molecular Genetics. Approved as an anxiolytic nasal spray in Russia. Acts on GABA and serotonin systems without sedation or dependence. Multiple Russian trials report significant anxiety reduction and cognitive enhancement. Lacks Western regulatory approval and independent replication outside Russia.", "dose": "250–500 mcg/day intranasal; approved only in Russia; no Western regulatory approval", "tips": "Only available as a nasal spray or research peptide. Regulatory grey area in most Western countries. Russian clinical data is encouraging but not independently replicated. Short half-life requires multiple daily doses.", "cycle": "" }, { "name": "Phenylpiracetam (Phenotropil)", "tier": "t3", "trending": false, "tag": "Nootropic · Stimulant · Cold tolerance", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A phenylated derivative of piracetam developed in Russia for cosmonauts to improve cold tolerance and cognitive performance under stress. Banned by WADA as a stimulant. Russian clinical trials report improved cognition, reduced anxiety, and enhanced cold resistance. Tolerance develops rapidly with daily use. Not approved outside Russia. Limited independent safety data.", "dose": "100–200 mg/day in 1–2 doses; tolerance develops within 1–2 weeks; cycle 2 weeks on, 2 weeks off", "tips": "Tolerance develops very quickly — do not take daily for more than 2 weeks. Banned in competitive sports by WADA. Take in the morning — it has stimulant properties. Not available through regulated channels in most countries.", "cycle": "" }, { "name": "NR + Pterostilbene stack (basis-type)", "tier": "t3", "trending": false, "tag": "NAD+ · Anti-aging · Sirtuin activation", "scores": { "composite": 50, "efficacy": 2, "safety": 4, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Combines nicotinamide riboside (NAD+ precursor) with pterostilbene (sirtuin activator) — the combination used in the Elysium Basis product. The NRPT study found this combination significantly raised NAD+ blood levels and improved liver function markers in older adults. However, clinical outcomes (actual health improvements) remain unproven. Very expensive for unproven longevity benefits.", "dose": "250 mg NR + 50 mg pterostilbene daily; the Basis protocol; NAD+ levels increase but clinical outcomes unproven", "tips": "Take in the morning with food. Very expensive. NAD+ blood levels do increase but whether this translates to actual health span improvements is unknown. More affordable options include plain niacin.", "cycle": "" }, { "name": "Semax (synthetic ACTH analogue)", "tier": "t3", "trending": false, "tag": "Nootropic · Neuroprotection · Synthetic peptide", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A synthetic heptapeptide analogue of ACTH(4-10) developed in Russia and approved there for cognitive disorders and stroke recovery. Enhances BDNF expression and modulates dopaminergic and serotonergic systems. Russian clinical data shows improved memory, attention, and stroke recovery. No Western regulatory approval. Administered as a nasal spray. Limited independent replication of Russian studies.", "dose": "200–600 mcg/day intranasal; approved only in Russia and Ukraine; no Western regulatory approval", "tips": "Nasal spray administration only — oral ingestion destroys the peptide. Regulatory grey area in most Western countries. Russian clinical evidence is encouraging but not independently confirmed. Short half-life requires 2–3 daily doses.", "cycle": "" }, { "name": "Corydalis yanhusuo", "tier": "t3", "trending": true, "tag": "Pain · Traditional Chinese · Dopamine", "scores": { "composite": 50, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A Chinese medicinal rhizome (Corydalis yanhusuo) whose alkaloid fraction includes dehydrocorybulbine (DHCB), a dopamine D2 receptor antagonist with unusual analgesic activity against inflammatory, neuropathic, and injury-related pain in animal models. Traditional use for headache, menstrual cramps, and visceral pain spans over 2000 years. Human clinical evidence is emerging but limited; preliminary trials suggest benefit in chronic musculoskeletal and abdominal pain. Should not be combined with antipsychotics or dopaminergic drugs.", "dose": "1–3 g dried rhizome or 500–1000 mg standardised extract 2–3 times daily", "tips": "Avoid with antipsychotics, anti-parkinsonian drugs, and during pregnancy; may cause drowsiness — avoid driving initially; best evidence is for inflammatory/neuropathic rather than acute pain", "cycle": "" }, { "name": "Cannabigerol (CBG)", "tier": "t3", "trending": false, "tag": "Cannabinoid · Anti-inflammatory · Focus", "scores": { "composite": 50, "efficacy": 2, "safety": 4, "research": 2, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A non-intoxicating phytocannabinoid known as the 'mother cannabinoid' because CBGA is the biosynthetic precursor from which THCA, CBDA, and CBCA are derived. CBG acts at CB1/CB2 receptors weakly but more strongly at alpha-2 adrenergic, 5-HT1A, and TRPA1/TRPV1 channels. Preclinical evidence is strong for anti-inflammatory, antibacterial (including MRSA), and appetite-stimulating effects. Human trials are early but emerging data suggest focus, mood, and IBD symptom benefits. Legal status varies by jurisdiction — check local laws.", "dose": "10–50 mg per dose; product strength varies widely — start low", "tips": "Verify product is legal in your jurisdiction; choose broad-spectrum from reputable labs with COAs; less sedating than CBD; may interact with CYP3A4 and CYP2D6 substrates", "cycle": "" }, { "name": "Skullcap (Scutellaria lateriflora)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Neuroprotection", "scores": { "composite": 49, "efficacy": 2, "safety": 3, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An American herb traditionally used for anxiety and nervous tension. Very few human trials exist, and only one small study found modest anxiety reduction. Adulteration with germander, a toxic herb that causes liver damage, has been reported in some commercial products. Buy only from verified sources with third-party testing to avoid this risk.", "dose": "350–500 mg/day; buy only from verified sources — adulteration risk with hepatotoxic herbs", "tips": "Buy only from brands with third-party testing to avoid toxic adulteration. Take with water and food. May enhance sedative effects of alcohol or sleep medications.", "cycle": "" }, { "name": "Oil of oregano (soft gel)", "tier": "t3", "trending": false, "tag": "Antimicrobial · Gut · SIBO", "scores": { "composite": 49, "efficacy": 2, "safety": 3, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Enteric-coated soft gels designed to deliver oregano oil to the small intestine for gut infections and SIBO. The active compound carvacrol has strong antimicrobial effects in lab studies. One small trial found it comparable to antibiotics for SIBO, but the study was not well designed. Can irritate the stomach if not enteric-coated. Use cautiously.", "dose": "600 mg/day emulsified or enteric-coated oregano oil for 6 weeks maximum; evidence weak for SIBO", "tips": "Use enteric-coated capsules to protect the stomach. Take with a meal. Do not exceed 6 weeks of continuous use. Avoid with blood thinners.", "cycle": "" }, { "name": "Acai berry extract", "tier": "t3", "trending": false, "tag": "Antioxidant · Energy claims · Weight claims", "scores": { "composite": 49, "efficacy": 1, "safety": 4, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 5 }, "description": "Heavily marketed as a superfood, but NCCIH confirms no definitive evidence acai is more beneficial than other fruits. Antioxidant content is similar to common berries. Multiple FTC enforcement actions against companies making false weight loss claims. Save your money — any mixed berries provide equivalent benefits.", "dose": "500–1,000 mg/day extract; no evidence it is superior to common berries; weight loss claims are false", "tips": "Take with food. No unique health benefit over eating blueberries or strawberries. Save money by eating any mixed berries instead.", "cycle": "" }, { "name": "Dendrobium officinale (Shi Hu)", "tier": "t3", "trending": false, "tag": "TCM tonic · Yin nourishment · Gastric protection", "scores": { "composite": 49, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A precious TCM orchid herb used to nourish stomach and kidney yin, generate fluids, and clear heat. Contains polysaccharides with demonstrated gastroprotective and immunomodulatory effects in animal studies. Traditionally one of the nine immortal herbs of TCM. Wild specimens are endangered and CITES-listed. Modern cultivation has made it more accessible. Almost no clinical trial data.", "dose": "6–12 g/day fresh stems or 500–1,000 mg/day dried extract; traditionally simmered as a decoction", "tips": "Choose cultivated sources to protect endangered wild populations. Fresh stems can be chewed or juiced. Dried form is used in soups and decoctions. Very mild taste. No significant drug interactions known.", "cycle": "" }, { "name": "Sabroxy (Oroxylum indicum)", "tier": "t3", "trending": false, "tag": "Nootropic · Focus · Dopamine", "scores": { "composite": 49, "efficacy": 2, "safety": 3, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A bark extract from the Indian trumpet tree, standardised to oroxylin A — a flavonoid that inhibits GABA-A receptors and modulates dopamine reuptake. Emerging as a natural stimulant and focus enhancer in the nootropic community. Animal studies show improved attention and memory. No published human clinical trials. The GABA-A antagonism mechanism means it may lower seizure threshold.", "dose": "100–300 mg/day standardised to 10% oroxylin A; no human clinical trial data exists", "tips": "Take in the morning — it has stimulant properties. Avoid if you have a seizure disorder — GABA-A antagonism may lower seizure threshold. No human trials exist. Start at 100 mg to assess individual response.", "cycle": "" }, { "name": "Alpha-ketoglutarate (aKG)", "tier": "t3", "trending": true, "tag": "Longevity · Mitochondria · Protein synthesis", "scores": { "composite": 49, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A central Krebs cycle intermediate with multiple biological roles including nitrogen carrier, glutamate precursor, and collagen synthesis cofactor. Animal studies demonstrate lifespan extension and reduced biological ageing markers. A 2021 human pilot study found reduced biological age markers with calcium-AKG supplementation. Also researched for ammonia buffering in athletes and post-workout nitrogen management. Mechanistically credible; human healthspan data remains preliminary but growing.", "dose": "500–1,000 mg calcium-AKG or sodium-AKG, 30 minutes before meals", "tips": "Best taken on an empty stomach; emerging longevity research suggests morning dosing; potential GI distress at high doses", "cycle": "" }, { "name": "Sarsaparilla root", "tier": "t3", "trending": true, "tag": "Inflammation · Hormonal · Gut detox", "scores": { "composite": 49, "efficacy": 2, "safety": 4, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A tropical vine root (Smilax officinalis) traditionally used for inflammatory joint conditions, skin conditions, and hormonal balance. Contains steroidal saponins (sarsasapogenin, smilagenin) that bind gut endotoxins — potentially explaining documented liver-protective effects. Some evidence for anti-inflammatory activity via COX inhibition. Popularised as a testosterone booster in bodybuilding circles — this claim has no credible evidence. Better supported as an anti-inflammatory and gut-endotoxin binding agent.", "dose": "300–600 mg dried root extract twice daily", "tips": "Take with food; limited modern clinical evidence; most reliable for mild anti-inflammatory and gut endotoxin binding support", "cycle": "" }, { "name": "NMN / NAD+ precursors", "tier": "t3", "trending": true, "tag": "Anti-aging / Longevity", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "NMN and nicotinamide riboside are sold to boost NAD+, a cellular fuel that drops with age. The biology checks out: 2024–2026 meta-analyses confirm oral NMN reliably raises blood NAD+ within 2–4 weeks and is well tolerated. Whether that translates into feeling or functioning better is a different story. A 2025 meta-analysis in older adults (Prokopidis, J Cachexia Sarcopenia Muscle) found no gains in muscle mass, grip strength, or walking speed. A 2024 meta-analysis (Chen, Curr Diab Rep) found no effect on blood sugar, insulin, or cholesterol. The one real signal is blood pressure: a 2026 meta-analysis of 10 RCTs (Zhang, Nutrients) showed a ~2 mmHg drop in diastolic BP, with a larger ~4 mmHg systolic drop in adults over 60. Regulatory note: in 2022 the FDA ruled NMN cannot be legally sold as a dietary supplement in the U.S. because a drug company is studying it as a pharmaceutical. Short-term safe, but expensive for small and uncertain benefits.", "dose": "250–1,200 mg/day has been tested in trials; no established optimal dose. Blood NAD+ rises reliably within 2–4 weeks, but clinical benefits are small and inconsistent, so no dose–response sweet spot has been confirmed.", "tips": "Take with or without food; morning dosing is preferred because it may feel mildly energising. Generally well tolerated in trials up to 12 weeks — side effects are mild (bloating, flushing, headache). Long-term safety is unknown. In the U.S., NMN is no longer classed as a legal dietary supplement ingredient by the FDA (2022 ruling); nicotinamide riboside (NR) remains allowed and has similar biological effects.", "cycle": "" }, { "name": "Chromium picolinate", "tier": "t3", "trending": false, "tag": "Insulin sensitivity · Glucose · Weight", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Most Americans aren't deficient in chromium, which limits the usefulness of supplements. A 2024 review found only a modest blood sugar reduction in diabetics already on medication. European food safety authorities have approved no health claims. May be worth trying if you have confirmed chromium deficiency, but otherwise offers little benefit.", "dose": "200–1,000 mcg/day; evidence weak in non-deficient healthy adults", "tips": "Take with food, as chromium absorption is enhanced by glucose. If on diabetes medication, monitor blood sugar closely. Picolinate form absorbs best. No major food interactions.", "cycle": "" }, { "name": "Agmatine sulfate", "tier": "t3", "trending": false, "tag": "Neuropathic pain · Mood · Athletic", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Shows promise for nerve pain and mood improvement, but evidence is very early-stage. A handful of small trials show pain reduction for nerve pain and modest mood benefits. Fewer than 5 human trials exist in total, making this largely experimental. Long-term safety beyond 5 months is unclear. Not recommended as a first-line supplement.", "dose": "1–2.67 g/day for neuropathic pain; safety beyond 5 months unclear", "tips": "Take with food or water at any time of day. Split into 2–3 doses through the day. Avoid beyond 5 months until more safety data exists. No established drug interactions.", "cycle": "" }, { "name": "Spermidine", "tier": "t3", "trending": true, "tag": "Autophagy · Longevity · Cognitive aging", "scores": { "composite": 48, "efficacy": 2, "safety": 4, "research": 2, "onset": 1, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Triggers cellular autophagy (self-cleaning). Animal longevity data is compelling, and a 2024 pilot trial (60 adults, 12 months) showed improved cognitive scores vs. placebo. Found naturally in wheat germ, soy, and mushrooms. Human evidence is very early-stage with no established therapeutic dose yet. Generally safe at dietary intake levels.", "dose": "1.2 mg/day in trials (wheat germ-derived spermidine); dietary sources may be sufficient", "tips": "Take with or without food at any time of day. Wheat germ, soy, and mushrooms are natural dietary sources. No established drug interactions. Long-term human safety data is limited.", "cycle": "" }, { "name": "Moringa (Moringa oleifera)", "tier": "t3", "trending": false, "tag": "Antioxidant · Glucose · Inflammation", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A nutrient-dense plant with modest evidence for blood sugar reduction. A small number of RCTs in type 2 diabetes report reductions in fasting glucose, but trials are small, often open-label, and heterogeneous. Rich in antioxidants, vitamins, and minerals. NCCIH warns of limited safety data and possible interactions with thyroid and diabetes medications. Avoid seed and root extracts.", "dose": "1–2 g/day moringa leaf powder; avoid seed or root extracts (safety concerns)", "tips": "Mix powder into food or smoothies. Take with meals. Avoid combining with thyroid or diabetes medications without doctor approval — may alter their effects.", "cycle": "" }, { "name": "DIM (Diindolylmethane)", "tier": "t3", "trending": false, "tag": "Estrogen metabolism · Hormonal balance", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A compound formed when digesting cruciferous vegetables. Small trials suggest it shifts estrogen toward less proliferative metabolites. NCCIH states evidence is insufficient for cancer prevention. Can meaningfully alter hormone levels — get a baseline hormone panel before use. Avoid if on HRT, oral contraceptives, or hormone-sensitive cancer treatment.", "dose": "100–200 mg/day with food; medical guidance needed if on HRT or oral contraceptives", "tips": "Take with a meal containing fat for best absorption. Get a baseline hormone panel before starting. Do not combine with HRT or oral contraceptives without medical guidance.", "cycle": "" }, { "name": "Agaricus blazei (Royal Sun mushroom)", "tier": "t3", "trending": false, "tag": "Immunity · Blood sugar · Cancer adjunct", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A medicinal mushroom with modest immune-boosting effects. A 2024 review found it may enhance immune function when used alongside cancer treatment. Small trials also show reduced blood sugar in type 2 diabetes. Product quality and active ingredient content vary widely between brands. Evidence is insufficient for a strong recommendation at this time.", "dose": "500–1,500 mg/day standardised extract; evidence insufficient for strong recommendation", "tips": "Take with water and food. Any time of day is fine. No major food interactions at typical doses.", "cycle": "" }, { "name": "Pterostilbene + resveratrol combo", "tier": "t3", "trending": false, "tag": "Antioxidant · Longevity · Cardiovascular", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Pterostilbene is four times more bioavailable than resveratrol and stays in your bloodstream longer, making the combination theoretically stronger than either compound alone. May offer better antioxidant protection for cardiovascular health and aging. However, long-term human safety data is still limited. Consider this combination experimental.", "dose": "50–100 mg pterostilbene + 250–500 mg resveratrol daily; limited long-term safety data", "tips": "Take with a meal containing fat for best absorption. Morning is fine. Avoid grapefruit — it can increase blood levels unpredictably. Avoid with blood thinners.", "cycle": "" }, { "name": "Cat's claw (Uncaria tomentosa)", "tier": "t3", "trending": false, "tag": "Immunity · Inflammation · Arthritis", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A South American vine used traditionally for inflammation and immunity for centuries. Small trials show modest anti-inflammatory effects in osteoarthritis, but study quality is low and sample sizes are small. May interact with blood thinners and immunosuppressant medications. Not recommended for people with autoimmune conditions without medical guidance.", "dose": "250–350 mg/day standardised extract; avoid with anticoagulants or immunosuppressants", "tips": "Take with water and food. Avoid combining with blood thinners or immunosuppressants. Do not use if you have an autoimmune condition without medical guidance.", "cycle": "" }, { "name": "Feverfew (Tanacetum parthenium)", "tier": "t3", "trending": false, "tag": "Migraine prevention · Inflammation", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A traditional herb for migraine prevention, but evidence is weak. A 2024 Cochrane review found only weak evidence that feverfew reduces migraine frequency when taken daily. Results are inconsistent across trials. Can cause mouth ulcers and rebound headaches if stopped abruptly. Taper gradually when discontinuing. Riboflavin is a better-supported option.", "dose": "50–100 mg/day standardised to 0.2% parthenolide; taper gradually to avoid rebound", "tips": "Take with food to reduce mouth irritation and stomach upset. Never stop abruptly — taper the dose gradually over 1–2 weeks to avoid rebound headaches.", "cycle": "" }, { "name": "Gotu kola (Centella asiatica)", "tier": "t3", "trending": false, "tag": "Cognition · Wound healing · Anxiety", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A traditional Ayurvedic herb used for mental clarity and skin healing. Small trials show it may improve cognitive function in elderly adults and speed wound healing when applied topically. Evidence is preliminary and study quality is generally low. May cause liver injury at high doses. Not to be confused with kola nut, which contains caffeine.", "dose": "250–500 mg/day standardised extract (10% asiaticoside); may cause liver injury at high doses", "tips": "Take with water and food to protect the stomach. Do not exceed recommended doses — liver injury risk increases at high doses. Cycle use: 6 weeks on, 2 weeks off.", "cycle": "" }, { "name": "Coleus forskohlii (Forskolin)", "tier": "t2", "trending": false, "tag": "cAMP · Thyroid · Weight", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Forskolin activates adenylate cyclase, raising cyclic AMP in cells. A few small trials suggest benefits for body composition in overweight men and reduced intraocular pressure in glaucoma. Weight loss evidence is limited to 1–2 small-sample trials. Can lower blood pressure and may interact with antihypertensives and anticoagulants. Use cautiously with these medications.", "dose": "250 mg of 10% forskolin extract twice daily; limited evidence for weight loss", "tips": "Take with food. Avoid combining with blood pressure medications or blood thinners. Morning dosing is preferred due to its stimulating effect on metabolism.", "cycle": "" }, { "name": "Indole-3-Carbinol (I3C)", "tier": "t2", "trending": false, "tag": "Estrogen metabolism · Cancer prevention", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Found in cruciferous vegetables, I3C shifts estrogen metabolism toward less potent forms. Some observational and early clinical studies suggest benefit in estrogen-sensitive conditions. I3C converts to DIM and other compounds in the stomach, making effects unpredictable. DIM supplements provide more consistent results. Interacts with CYP-metabolised medications.", "dose": "200–400 mg/day I3C; converts to DIM in the stomach; DIM may be more reliable", "tips": "Take with food. Avoid taking with medications processed by CYP enzymes. Evening timing is fine. Consider using DIM instead for more predictable effects.", "cycle": "" }, { "name": "Fisetin", "tier": "t3", "trending": true, "tag": "Senolytic · Anti-aging · Inflammation", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A flavonoid found in strawberries that has shown dramatic senolytic effects in animal studies, clearing damaged senescent cells that accumulate with age. The Mayo Clinic senolytic fisetin trial (NCT03675724) is ongoing; as of 2025 no peer-reviewed efficacy RCT has been published, so human evidence remains limited to preclinical and pharmacokinetic studies. Animal longevity data is compelling but has not yet translated to proven human benefits. One of the most actively researched anti-aging compounds. Still considered experimental.", "dose": "100–500 mg/day or intermittent high-dose protocol (1–2 g/day for 2 days per month); experimental", "tips": "Take with a fatty meal — it is fat-soluble. Can be taken any time of day. If using an intermittent high-dose protocol, split doses across 2 days with meals.", "cycle": "" }, { "name": "Wheatgrass", "tier": "t3", "trending": false, "tag": "Antioxidant · Detox claims · Nutrition", "scores": { "composite": 48, "efficacy": 1, "safety": 4, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A popular juice bar ingredient marketed as a superfood with dramatic health claims. While it contains chlorophyll, vitamins, and minerals, no clinical trial has demonstrated unique health benefits beyond what you would get from eating any green vegetable. One small trial in ulcerative colitis showed modest benefit, but the study was not replicated. Claims about detoxification and cancer prevention are not supported by evidence.", "dose": "3–5 g/day powder or 30 mL fresh juice; no unique health benefit demonstrated beyond general nutrition", "tips": "Take on an empty stomach or blend into a smoothie. Fresh or powdered are both acceptable. No significant drug interactions. Drink promptly — nutrients degrade quickly once mixed.", "cycle": "" }, { "name": "Goldenseal (Hydrastis canadensis)", "tier": "t3", "trending": false, "tag": "Antimicrobial · Gut · Upper respiratory", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Contains berberine (at lower concentrations than berberine supplements) and hydrastine. Traditionally used for upper respiratory and gastrointestinal infections. NCCIH says evidence for any specific health benefit is insufficient despite centuries of traditional use. The popular claim that it can mask drug tests is false. Endangered in the wild — choose cultivated sources. Avoid during pregnancy.", "dose": "500–1,000 mg/day root extract; short-term use only (2–3 weeks); endangered — use cultivated sources", "tips": "Take with food to reduce stomach upset. Use only short-term (2–3 weeks). Avoid during pregnancy. Do not use with prescription medications without guidance.", "cycle": "" }, { "name": "Guggul (Commiphora mukul)", "tier": "t3", "trending": false, "tag": "Cholesterol · Thyroid · Inflammation", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An Ayurvedic resin traditionally used for cholesterol and thyroid support. Indian studies showed dramatic cholesterol reductions, but Western replication trials found no benefit and one showed cholesterol actually increased. The discrepancy may be due to dietary differences between populations. May stimulate thyroid function — use caution with thyroid disorders. Can cause skin rash and digestive upset.", "dose": "500–1,000 mg/day guggulsterones extract; Indian results not replicated in Western trials", "tips": "Take with food to reduce stomach upset. Monitor thyroid if you have a thyroid condition. Stop if you develop a skin rash.", "cycle": "" }, { "name": "White peony (Paeonia lactiflora)", "tier": "t3", "trending": false, "tag": "Autoimmune · Hormonal · Liver", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains paeoniflorin, which has anti-inflammatory and immune-modulating properties. Used in Traditional Chinese Medicine formulas for autoimmune conditions, particularly rheumatoid arthritis and lupus. A few Chinese trials show benefit when combined with conventional drugs, but standalone evidence is limited. May affect liver enzymes and interact with immunosuppressants. Used primarily in combination formulas rather than alone.", "dose": "500–1,500 mg/day extract standardised to paeoniflorin; primarily used in TCM combination formulas", "tips": "Take with food. Used primarily in combination formulas — avoid using alone without TCM practitioner guidance. Inform your doctor if on immunosuppressants.", "cycle": "" }, { "name": "Neem (Azadirachta indica)", "tier": "t3", "trending": false, "tag": "Antimicrobial · Dental · Blood sugar", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Used in Ayurvedic medicine for centuries with confirmed antimicrobial properties. Neem-based toothpaste significantly reduces plaque and gingivitis in multiple trials. Oral supplements show modest blood sugar reduction in small studies. However, neem oil taken internally can cause liver damage and should be avoided. The leaf extract is safer than the oil. Do not use during pregnancy as it may cause miscarriage.", "dose": "1–2 g/day dried leaf or 300–500 mg extract; AVOID neem oil internally; avoid during pregnancy", "tips": "Take leaf extract with food. Never take neem oil by mouth — only leaf extract is safe. Avoid completely during pregnancy. Monitor blood sugar if diabetic.", "cycle": "" }, { "name": "7-Keto DHEA", "tier": "t3", "trending": false, "tag": "Metabolism · Weight · Thermogenesis", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A DHEA metabolite that does not convert to testosterone or estrogen, avoiding hormonal side effects. Two small trials found 200 mg/day plus exercise increased metabolic rate and produced modest fat loss over placebo. Not banned in sport. Fewer than 5 published human trials exist. Generally safe at tested doses.", "dose": "100–200 mg/day; does NOT convert to sex hormones unlike regular DHEA; very limited human evidence", "tips": "Take in the morning with food. Does not require cycling like regular DHEA. Avoid if you have a hormone-sensitive condition. Evidence is very limited.", "cycle": "" }, { "name": "Pterocarpus marsupium (Vijaysar)", "tier": "t3", "trending": false, "tag": "Blood sugar · Diabetes · Beta-cell regeneration", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "An Ayurvedic tree bark used for diabetes. Unique because animal studies suggest beta-cell regeneration, though unconfirmed in humans. Small Indian trials show significant blood sugar reduction. Traditional use involves water stored in heartwood cups. Evidence is largely limited to Indian research.", "dose": "2–4 g/day bark extract; beta-cell regeneration shown in animals only — not confirmed in humans", "tips": "Take with water before meals. Monitor blood sugar closely if on diabetes medication. Evidence is mostly from Indian studies — consult a practitioner.", "cycle": "" }, { "name": "Barberry (Berberis vulgaris)", "tier": "t3", "trending": false, "tag": "Berberine source · Gut · Antimicrobial", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A natural source of berberine at lower concentrations than purified berberine supplements. Traditionally used across the Middle East and Europe for digestive and liver complaints. The whole plant extract provides additional alkaloids beyond berberine that may contribute to effects. Less studied than purified berberine. Shares the same drug interaction profile as berberine supplements.", "dose": "500–1,500 mg/day bark or root extract; provides berberine plus other alkaloids; same interactions as berberine", "tips": "Take with meals to reduce stomach upset. Same interaction cautions as berberine — avoid with metformin without medical guidance. Keep away from antibiotics.", "cycle": "" }, { "name": "Oxiracetam", "tier": "t3", "trending": false, "tag": "Nootropic · Memory · Focus", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A water-soluble racetam nootropic with mild stimulant properties. Enhances hippocampal long-term potentiation in animal models. Small clinical trials in dementia patients showed modest improvements in memory and attention. Not approved in the US. Better studied than many racetams but evidence remains limited. More stimulating than piracetam but less than phenylpiracetam.", "dose": "800–2,400 mg/day in 2–3 divided doses; water-soluble so no fat needed for absorption", "tips": "Take in the morning and early afternoon — mildly stimulating so avoid evening doses. Water-soluble so no dietary fat needed. Pair with a choline source. Not approved in most Western countries.", "cycle": "" }, { "name": "GHK-Cu peptide (copper peptide)", "tier": "t3", "trending": false, "tag": "Skin aging · Wound healing · Collagen", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A naturally occurring copper-binding tripeptide that declines with age. Topical application has moderate evidence for reducing fine wrinkles and improving skin elasticity. Injectable and oral forms are emerging but lack clinical trial data. Promotes wound healing, collagen synthesis, and stem cell differentiation in preclinical models. Self-injection carries significant infection risk.", "dose": "Topical: creams containing 1–2% GHK-Cu; injectable forms: unregulated and not recommended without medical supervision", "tips": "Topical application to skin is reasonably safe and the best-evidenced route. Avoid self-injection — infection and dosing risks are serious. Allow 8–12 weeks for visible skin effects. Store copper peptide serums in the fridge.", "cycle": "" }, { "name": "NAD+ IV infusion therapy", "tier": "t3", "trending": false, "tag": "Anti-aging · Energy · Clinic-based", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 4, "cost": 1, "drug_interaction_inverse": 3 }, "description": "IV infusion of NAD+ directly into the bloodstream bypasses the need for oral precursors. Longevity clinics charge 500–1,500 USD per session. A 2024 pilot study found IV NAD+ acutely increased blood NAD+ by 400% but levels returned to baseline within 24 hours. No evidence it provides lasting benefits over oral NR or NMN supplementation. Side effects include chest tightness, nausea, and flushing during infusion.", "dose": "250–500 mg IV NAD+ infused over 2–4 hours in a clinical setting; 500–1,500 USD per session", "tips": "Extremely expensive with no evidence of superiority over oral NAD+ precursors. Side effects during infusion are common and unpleasant. NAD+ levels return to baseline within 24 hours. Not recommended as a regular intervention.", "cycle": "" }, { "name": "Dong quai (Angelica sinensis, low-dose)", "tier": "t3", "trending": false, "tag": "TCM blood tonic · Women's health · Circulation", "scores": { "composite": 48, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Called the \"female ginseng\" in TCM, dong quai is used as a blood tonic for menstrual irregularity and menopausal symptoms. Contains ferulic acid and ligustilide with anti-inflammatory and vasodilatory effects. A 2024 review found modest evidence for menstrual pain relief and menopausal hot flashes. Caution: potent anticoagulant effects — do not combine with blood thinners. Photosensitising.", "dose": "500–1,500 mg/day standardised root extract; traditionally used in combination formulas like Si Wu Tang", "tips": "Do not combine with blood thinners — significant anticoagulant activity. Increases photosensitivity — use sunscreen. Best used in combination formulas per TCM tradition. Avoid during pregnancy — uterine stimulant effects.", "cycle": "" }, { "name": "Licorice root (high-dose/chronic)", "tier": "t4", "trending": false, "tag": "Hypertension · Hypokalaemia · Adrenal disruption", "scores": { "composite": 48, "efficacy": 3, "safety": 1, "research": 3, "onset": 3, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Glycyrrhizin in licorice inhibits 11-beta-hydroxysteroid dehydrogenase, causing cortisol to activate mineralocorticoid receptors. This leads to sodium retention, potassium wasting, and severe hypertension. Chronic intake above 50 mg glycyrrhizin/day (about 3 g licorice root) causes pseudoaldosteronism. Multiple hospitalisations and deaths from hypokalaemia-induced cardiac arrest documented. EU mandates warnings above 100 mg glycyrrhizin/day.", "dose": "AVOID chronic use above 3 g/day licorice root; short-term DGL (deglycyrrhizinated) licorice is safe", "tips": "DGL licorice with glycyrrhizin removed is safe for stomach use. Whole licorice root is dangerous at high doses or with chronic use. If you must use licorice, monitor blood pressure and potassium levels regularly.", "cycle": "" }, { "name": "Wild yam (Dioscorea villosa)", "tier": "t3", "trending": false, "tag": "Menopause · Hormonal claims", "scores": { "composite": 47, "efficacy": 1, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Marketed as a natural progesterone source for menopause, but your body cannot convert the diosgenin in wild yam into progesterone. That conversion requires industrial laboratory processes. No clinical trial has demonstrated hormonal benefits from wild yam supplements or creams. Some products secretly contain added synthetic progesterone, which is why some users report effects. Not recommended for hormone management.", "dose": "Not recommended; body cannot convert diosgenin to progesterone; no effective dose established", "tips": "Not recommended. If taken, use with food. No proven hormonal effects from oral use or topical cream. Timing does not matter.", "cycle": "" }, { "name": "Myrrh resin (Commiphora molmol)", "tier": "t3", "trending": false, "tag": "Antimicrobial · Oral health · Gut", "scores": { "composite": 47, "efficacy": 2, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A resin with confirmed antimicrobial and anti-inflammatory properties. Used in oral hygiene products for gum disease and mouth sores, with a few small trials showing plaque and gingivitis reduction. Topical oral use is better supported than oral systemic supplementation. May interact with blood thinners and diabetes medications.", "dose": "500–1,000 mg/day resin extract; topical oral use better supported than systemic supplementation", "tips": "Topical in mouthwash is the most evidence-based application. If taking oral capsules, use with food. Avoid combining with warfarin or diabetes drugs without monitoring.", "cycle": "" }, { "name": "Policosanol (Cuban, unconfirmed)", "tier": "t3", "trending": false, "tag": "Cholesterol · Cardiovascular", "scores": { "composite": 47, "efficacy": 1, "safety": 4, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Cuban laboratories published dozens of trials in the 1990s and 2000s reporting dramatic LDL reductions of 20–30% from sugar-cane policosanol. Every large, independent, non-Cuban replication — including German, Canadian, and US trials — found no significant effect on LDL, HDL, or triglycerides. It is one of the most cited examples of geographic non-reproducibility in supplement science. Not recommended for cholesterol management based on the international evidence base.", "dose": "10–20 mg/day; independent non-Cuban studies found no cholesterol benefit — not recommended", "tips": "No strong intake guidance given the lack of replication. If you choose to try it, take with the evening meal. Do not expect the cholesterol benefits claimed in Cuban studies.", "cycle": "" }, { "name": "Pinella ternata (Ban Xia)", "tier": "t3", "trending": false, "tag": "TCM · Nausea · Phlegm-resolving", "scores": { "composite": 47, "efficacy": 2, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "One of the most commonly used herbs in Traditional Chinese Medicine, classified as a phlegm-resolving and nausea-relieving herb. Contains pinellic acid with demonstrated anti-emetic effects. Raw Ban Xia is toxic (severe throat and GI irritation) — only processed (Fa/Jiang) forms are safe. Always used in combination formulas in TCM practice, not as a standalone. Almost no modern Western clinical trials.", "dose": "6–12 g/day in traditional decoctions using PROCESSED form only; raw form is toxic; typically combined in formulas", "tips": "ONLY use processed Ban Xia — raw form causes severe mucosal irritation. This herb is traditionally used in combination formulas, not alone. Seek guidance from a qualified TCM practitioner. Not for self-medication.", "cycle": "" }, { "name": "Pine pollen extract", "tier": "t3", "trending": false, "tag": "Phytoandrogenic · Adaptogen · Hormonal · Allergenic risk", "scores": { "composite": 47, "efficacy": 2, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Pine pollen contains trace amounts of DHEA, testosterone, androstenedione, and plant sterols — detectable but pharmacologically negligible at typical supplement doses. Marketed for testosterone support and adaptogenic properties with essentially zero human clinical evidence. No RCTs have evaluated pine pollen extract for testosterone or hormone levels in humans. The total androgen content of 1–2 g/day pollen is many orders of magnitude below physiologically active doses. Main risks: severe allergic reactions in pollen-sensitive individuals, and theoretical hormone disruption with concentrated high-dose extracts. Traditional Chinese medicine uses pollen topically and in foods — not at concentrated supplemental doses.", "dose": "500–1,500 mg/day pine pollen powder or wall-cracked extract; note that no dose has been shown to raise testosterone in humans", "tips": "Avoid completely if you have hay fever or pollen allergies — risk of severe allergic reaction. The testosterone support evidence is entirely anecdotal; no measured hormone level changes have been documented in available small studies. Concentrated extracts carry a theoretical endocrine risk warranting caution in hormone-sensitive conditions.", "cycle": "Use with caution if at all. Reassess after 4–8 weeks. Not appropriate for those with pollen allergies, hormone-sensitive conditions, or fertility treatment." }, { "name": "5-HTP", "tier": "t3", "trending": false, "tag": "Mood · Sleep · Appetite", "scores": { "composite": 46, "efficacy": 2, "safety": 2, "research": 2, "onset": 4, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Your body converts it directly into serotonin. Small trials show modest benefits for mood and sleep. Critical warning: combining 5-HTP with antidepressants (SSRIs, SNRIs), MAOIs, or migraine triptans can trigger serotonin syndrome — a dangerous overload of serotonin causing fever, confusion, muscle rigidity, and potentially death. Never use alongside serotonergic drugs.", "dose": "50–100 mg/day; maximum 6–8 weeks continuous use; NEVER combine with SSRIs, SNRIs, MAOIs, or triptans", "tips": "Take in the evening with water or a light snack. Never combine with antidepressants, MAOIs, or migraine triptans — risk of serotonin syndrome. Limit to 6–8 week cycles.", "cycle": "Short-term use only — maximum 6-8 weeks. Never use continuously without medical supervision. Risk of serotonin depletion with long-term use. Must not combine with SSRIs." }, { "name": "Panax ginseng", "tier": "t3", "trending": false, "tag": "Cognitive / Fatigue / Sexual health", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "May help with mental energy and reduce fatigue, but results are highly inconsistent across studies. Small trials show improvements in working memory and mental fatigue, yet many other trials found no benefit. NCCIH warns it interacts with many common medications including blood thinners and diabetes drugs. Check with your doctor before use.", "dose": "200–400 mg/day standardised extract (minimum 4–7% ginsenosides)", "tips": "Take in the morning with food. Avoid in the evening — it is stimulating and can disrupt sleep. Cycle 3 months on, 1 month off. Avoid with blood thinners or diabetes medication.", "cycle": "" }, { "name": "CBD (Cannabidiol)", "tier": "t3", "trending": false, "tag": "Anxiety · Sleep · Pain", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "Only FDA-approved pharmaceutical CBD (Epidiolex) has proven benefits, for rare epilepsy only. Retail wellness products are largely untested — anxiety and sleep claims rely on weak studies. A 2024 analysis found 70% of products were mislabelled, some with no CBD. Also inhibits liver enzymes processing many drugs. Research doses are 5–10x higher than typical retail gummies.", "dose": "Only pharmaceutical-grade Epidiolex is evidence-based (epilepsy only); retail wellness products lack clinical support", "tips": "Retail CBD products lack dosing standards — concentration often differs from label. Can inhibit liver enzymes that process many medications. Discuss with your doctor first.", "cycle": "" }, { "name": "Lithium orotate (low-dose)", "tier": "t3", "trending": false, "tag": "Mood · Neuroprotection · Longevity", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Different from prescription lithium, which is used at much higher doses for bipolar disorder. Small population studies suggest brain-protective effects at very low doses, but very few human trials exist. No established therapeutic dose or safety profile. Consider this entirely experimental. Do not combine with prescription lithium without medical supervision.", "dose": "1–5 mg/day lithium orotate (experimental use only; no evidence-based dose established)", "tips": "Highly experimental — no established dosing protocol. Do not combine with prescription lithium. Drink adequate water. Discuss with a doctor before starting, especially if on any medications.", "cycle": "" }, { "name": "Tongkat ali (Eurycoma longifolia)", "tier": "t3", "trending": true, "tag": "Testosterone · Male health", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A 2022 review of 5 trials found testosterone improvements in men with clinically low levels, but a 2024 trial in healthy trained men found no benefit. This suggests it only helps men who are already deficient. European authorities flagged DNA damage concerns from high-dose animal studies, though no such harm was seen in short-term human trials. Use only if confirmed low testosterone.", "dose": "200–400 mg/day standardised extract (200:1 or 100:1); only if confirmed low testosterone; max 6 months", "tips": "Take in the morning with water and food. Avoid taking in the evening — may interfere with sleep. Cycle off after 3–6 months.", "cycle": "" }, { "name": "Horny goat weed (Epimedium)", "tier": "t3", "trending": false, "tag": "Libido · Erectile function · Bone", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Contains icariin, a compound that works on similar pathways to Viagra in lab studies. Only small human trials exist, and most evidence comes from animal and lab studies rather than real-world clinical research. Product quality and potency vary widely between brands. Not recommended as a first-line option. Consult your doctor for sexual health concerns.", "dose": "250–1,000 mg/day standardised extract (10–20% icariin); evidence insufficient for recommendation", "tips": "Take with water and food to reduce stomach upset. Consult your doctor before use if you take heart medications or blood pressure drugs.", "cycle": "" }, { "name": "Dong quai (Angelica sinensis)", "tier": "t3", "trending": false, "tag": "Menstrual · Menopause · Blood", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "A traditional Chinese herb sometimes called \"female ginseng.\" Despite centuries of traditional use, Cochrane found insufficient evidence that it helps with menopausal symptoms like hot flashes. Warning: interacts with blood thinners such as warfarin and may cause increased sun sensitivity. Not recommended based on current clinical evidence.", "dose": "500–1,000 mg/day standardised extract; AVOID with anticoagulants", "tips": "Take with food to reduce stomach upset. Avoid sun exposure when using — may increase photosensitivity. Never combine with blood thinners like warfarin.", "cycle": "" }, { "name": "Berberine + Ceylon cinnamon combo", "tier": "t3", "trending": false, "tag": "Glucose · Metabolic · Insulin", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A popular blood sugar support combination sold by many supplement brands. Berberine has strong evidence on its own and cinnamon has modest evidence on its own, but no trials have tested whether combining them actually adds any benefit over berberine by itself. You may be paying extra for an unproven combination. Try berberine alone first.", "dose": "500 mg berberine + 1,000 mg Ceylon cinnamon × 2 daily; combination not specifically validated", "tips": "Take with the first bite of a meal to reduce blood sugar spikes. Avoid taking on an empty stomach — can cause nausea. Space doses across meals.", "cycle": "" }, { "name": "Tribulus terrestris", "tier": "t3", "trending": false, "tag": "Testosterone · Libido · Athletic", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Despite widespread marketing as a testosterone booster, the evidence does not support this claim. A 2024 review of 12 trials found no significant effect on testosterone in healthy men. Some people report improved libido subjectively, but this may be placebo. European food safety authorities rejected all testosterone-related health claims.", "dose": "250–750 mg/day standardised extract (40–45% saponins); no testosterone effect demonstrated", "tips": "Take with water and food. Morning is a good time. No clinically significant food or supplement interactions at typical doses.", "cycle": "" }, { "name": "Royal jelly", "tier": "t3", "trending": false, "tag": "Immunity · Skin · Energy", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A nutrient-rich substance produced by honeybees that contains unique proteins, sugars, and fatty acids. Small trials suggest modest effects on cholesterol and blood sugar, but study quality is generally poor. Allergic reactions are a real concern, especially in people with bee or pollen allergies. Severe reactions including anaphylaxis are possible.", "dose": "300–1,000 mg/day; avoid if allergic to bee products — anaphylaxis risk", "tips": "Take with food to reduce stomach upset. Start with a small dose to check for allergic reaction. Do not use if you have any bee or pollen allergy.", "cycle": "" }, { "name": "Red sage / Danshen (Salvia miltiorrhiza)", "tier": "t3", "trending": false, "tag": "Cardiovascular · Circulation · Liver", "scores": { "composite": 46, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "One of the most widely prescribed herbs in Traditional Chinese Medicine for cardiovascular conditions. Contains tanshinones and salvianolic acids with confirmed antioxidant and blood-thinning properties in lab studies. Clinical trials are mostly Chinese and of variable quality. Interacts significantly with blood thinners, particularly warfarin, by enhancing their effect. Use only under practitioner guidance.", "dose": "1,500–3,000 mg/day dried root or 200–400 mg extract; AVOID with anticoagulants — potentiates warfarin", "tips": "Take with food. Never combine with warfarin or blood thinners — it dramatically amplifies their effect. Use only under practitioner supervision.", "cycle": "" }, { "name": "Serrapeptase", "tier": "t3", "trending": false, "tag": "Anti-inflammatory · Sinus · Swelling", "scores": { "composite": 45, "efficacy": 1, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "An enzyme with strong anti-inflammatory activity in lab studies, but Cochrane found insufficient evidence for any real-world use. European food safety authorities rejected all submitted health claims. Sometimes marketed for sinus pain and post-surgical swelling. Must use enteric-coated capsules because stomach acid destroys the enzyme otherwise.", "dose": "10–60 mg/day enteric-coated; evidence base too weak to recommend", "tips": "Take on an empty stomach between meals for anti-inflammatory effect. Must swallow the enteric-coated capsule whole — do not crush. No major drug interactions at standard doses.", "cycle": "" }, { "name": "Oregano oil (Origanum vulgare)", "tier": "t3", "trending": false, "tag": "Antimicrobial · Gut · Antifungal", "scores": { "composite": 45, "efficacy": 1, "safety": 3, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Kills bacteria and fungi effectively in lab settings, which has led to enthusiastic marketing. However, NCCIH notes human trial evidence for oral supplement use is essentially nonexistent. High concentrations can irritate the stomach lining and esophagus. Using oregano in cooking is safe and enjoyable, but taking concentrated oil supplements is not supported.", "dose": "No evidence-based dose for internal supplement use; culinary use in food is safe", "tips": "Do not take this as a concentrated supplement — human trial evidence for oral use does not exist and it can irritate the gut. Using oregano as a cooking spice is safe and fine.", "cycle": "" }, { "name": "Kava (high-dose/extract)", "tier": "t4", "trending": false, "tag": "Liver toxicity", "scores": { "composite": 45, "efficacy": 3, "safety": 1, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Kava genuinely reduces anxiety — multiple trials confirm this. However, supplement-form (solvent-extracted) kava carries serious liver toxicity risk. WHO issued a global warning; multiple countries restricted sales. Post-marketing reports have documented dozens of severe liver injury cases including transplants. Traditional water-based kava from the root may be safer, but commercial pills and powders are not.", "dose": "AVOID supplement-form kava — solvent extraction concentrates toxic compounds; traditional water-based preparation may be safer", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Kudzu (Pueraria lobata)", "tier": "t2", "trending": false, "tag": "Alcohol reduction · Cardiovascular", "scores": { "composite": 45, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A traditional Chinese herb studied for reducing alcohol consumption. A Harvard pilot RCT found kudzu root extract significantly reduced the number of drinks consumed per session. Contains isoflavones that may interact with dopamine reward pathways. Only a small number of human trials have been completed. More research is needed.", "dose": "1,500–2,000 mg/day standardised extract (40% isoflavones); limited human evidence", "tips": "Take with food. Avoid combining with alcohol, blood thinners, or diabetes medications without medical guidance. Timing is flexible.", "cycle": "" }, { "name": "Jiaogulan (Gynostemma)", "tier": "t3", "trending": false, "tag": "Adaptogen · Cholesterol", "scores": { "composite": 45, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A climbing vine from Southeast Asia sometimes called \"Southern ginseng\" because it contains compounds similar to ginsenosides. Small trials show modest reductions in cholesterol and blood sugar. Traditional use as an adaptogenic tea spans centuries. Human research is limited and mostly from small studies. May interact with blood thinners and diabetes medications.", "dose": "450–900 mg/day extract or 3 cups gynostemma tea; limited human trial data", "tips": "Take as tea or capsules with food. Avoid combining with blood thinners or diabetes medications. Can be taken morning or afternoon.", "cycle": "" }, { "name": "Kelp (iodine-rich)", "tier": "t3", "trending": false, "tag": "Thyroid · Mineral · Contamination risk", "scores": { "composite": 45, "efficacy": 2, "safety": 2, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Dried seaweed sold as a natural iodine source. Iodine content varies enormously between batches — some products contain dangerously high levels that cause thyroid dysfunction. Heavy metal contamination (arsenic, lead, cadmium) is a documented concern. People with thyroid conditions can experience serious flare-ups. Controlled-dose iodine supplements are safer.", "dose": "150–300 mcg iodine equivalent/day; variable iodine content makes dosing unreliable; contamination risk", "tips": "Take with food. Do not take with thyroid medications without medical guidance. Avoid if you have an existing thyroid condition. Do not exceed label doses.", "cycle": "" }, { "name": "Japanese knotweed (Reynoutria japonica)", "tier": "t3", "trending": false, "tag": "Resveratrol source · Lyme protocol · Anti-inflammatory", "scores": { "composite": 45, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The most concentrated natural source of trans-resveratrol, providing far more per gram than red wine or grapes. Widely used in naturopathic Lyme disease protocols based on Stephen Buhner's work, though no clinical trials validate this use. Contains emodin, which has laxative effects at higher doses. May interact with blood thinners. The invasive plant species is sustainably harvested for supplements.", "dose": "500–1,000 mg/day root extract (standardised to resveratrol); Lyme protocol use is not clinically validated", "tips": "Take with food. Avoid with blood thinners. High doses may have a mild laxative effect due to emodin. Morning is ideal.", "cycle": "" }, { "name": "BPC-157 (body protection compound)", "tier": "t3", "trending": false, "tag": "Healing · Gut repair · Peptide", "scores": { "composite": 45, "efficacy": 2, "safety": 3, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A synthetic peptide derived from a sequence in human gastric juice protein BPC. Dramatic tissue-healing effects in animal studies across tendons, muscles, nerves, and gut. Zero published human clinical trials as of 2025 despite widespread underground use. FDA issued a warning letter in 2024 about products containing BPC-157. Injection carries significant contamination and infection risks. Legal grey area.", "dose": "No established human dose; underground protocols use 250–500 mcg/day subcutaneous injection; NO clinical trial data in humans", "tips": "No published human trials exist. FDA has issued warnings about products containing this peptide. Self-injection carries infection, contamination, and dosing risks. All human evidence is anecdotal. Wait for clinical trials.", "cycle": "" }, { "name": "Bladderwrack (Fucus vesiculosus)", "tier": "t3", "trending": true, "tag": "Thyroid · Iodine · Metabolic · Sea vegetable", "scores": { "composite": 45, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A brown seaweed rich in iodine, fucoidan polysaccharides, alginate fibre, and polyphenols. Used traditionally as thyroid and metabolic support due to iodine content. Fucoidan has independent anti-inflammatory and potential anti-tumour properties. Iodine content varies extremely widely between products (500–8,000 mcg/g), creating real thyroid disruption risk. Should not be used alongside thyroid medication or by those with autoimmune thyroid conditions.", "dose": "100–300 mg standardised extract/day", "tips": "Verify iodine content before use; avoid if on thyroid medication or with Hashimoto's; do not use as primary iodine source — manage iodine separately and precisely", "cycle": "" }, { "name": "Green tea extract (EGCG)", "tier": "t3", "trending": false, "tag": "Weight loss / Antioxidant", "scores": { "composite": 44, "efficacy": 2, "safety": 2, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Produces only modest weight loss (about 1 to 3 kg) and carries liver risks at high doses. EGCG supplements are the most common herbal cause of liver damage in the US. EFSA flagged doses above 800 mg EGCG per day as potentially hepatotoxic, and even lower doses have caused problems in some individuals. Drinking green tea is far safer than taking concentrated EGCG capsules.", "dose": "≤400 mg EGCG/day with food; EFSA: ≥800 mg/day linked to liver damage; take with a meal to reduce risk", "tips": "Always take with food — fasted intake significantly increases liver toxicity risk. Do not exceed 400 mg EGCG/day. Avoid with alcohol. Drinking green tea is far safer than capsules.", "cycle": "" }, { "name": "Shilajit (Mumie)", "tier": "t3", "trending": true, "tag": "Energy · Testosterone · Anti-aging", "scores": { "composite": 44, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 3 }, "description": "Small industry-funded trials show modest testosterone and fatigue benefits, but independent research is scarce. Critical warning: 40% of tested commercial products contained dangerous lead and arsenic levels. Only purified shilajit from NSF or USP certified brands is safe. Uncertified products carry a genuine heavy metal poisoning risk. Long-term safety data beyond a few months does not exist.", "dose": "200–500 mg/day purified form only — NSF or USP certification is non-negotiable; avoid all uncertified products", "tips": "Only use NSF or USP certified purified shilajit — uncertified products carry real heavy metal risk. Take with water, morning or afternoon. Avoid in the evening as it may be stimulating.", "cycle": "" }, { "name": "Mucuna pruriens", "tier": "t3", "trending": false, "tag": "Dopamine · Testosterone · Mood", "scores": { "composite": 44, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 2 }, "description": "Naturally contains L-DOPA (3 to 6%), which is a direct precursor to the brain chemical dopamine. A 2024 trial showed improved sperm quality and testosterone in infertile men. Warning: interacts dangerously with Parkinson's medications and certain antidepressants. Should only be used under medical supervision due to its potent dopamine effects.", "dose": "300–600 mg/day standardised extract (15–20% L-DOPA); AVOID with levodopa or MAOIs", "tips": "Take on an empty stomach for better L-DOPA absorption. Never combine with Parkinson medication or antidepressants. Medical supervision required.", "cycle": "" }, { "name": "Chlorophyll / Chlorophyllin", "tier": "t3", "trending": false, "tag": "Detox · Body odor · Antioxidant", "scores": { "composite": 44, "efficacy": 1, "safety": 4, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Marketed as an internal \"deodorant\" and detox aid, but evidence is extremely thin. One 1980s study showed reduced toxin markers, but no modern clinical trials support general health claims. The chlorophyllin form absorbs better than natural chlorophyll. Generally safe, but there is not enough evidence to recommend it for any specific condition.", "dose": "100–300 mg/day chlorophyllin; evidence insufficient for health recommendations", "tips": "Take with water and food. Liquid chlorophyllin can stain teeth — rinse mouth afterwards. May turn stools dark green, which is harmless.", "cycle": "" }, { "name": "Omega-3-6-9 blends", "tier": "t3", "trending": false, "tag": "Cardiovascular · General wellness", "scores": { "composite": 44, "efficacy": 1, "safety": 4, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "These blends are a marketing strategy rather than a science-based product. Omega-9 is non-essential because your body makes it and food provides plenty. Western diets already have too much omega-6. Adding 6 and 9 to omega-3 products just dilutes the beneficial EPA and DHA you actually need. Buy pure omega-3 fish oil instead for better value.", "dose": "Pure omega-3 (EPA/DHA) is superior; combination products dilute the active ingredients", "tips": "Skip this product and choose a pure omega-3 fish oil instead. Take any omega-3 supplement with a fatty meal and in the evening for best absorption.", "cycle": "" }, { "name": "Bamboo extract (silica)", "tier": "t3", "trending": false, "tag": "Hair · Nails · Bone", "scores": { "composite": 44, "efficacy": 1, "safety": 4, "research": 1, "onset": 1, "cost": 3, "drug_interaction_inverse": 5 }, "description": "A plant source of organic silica marketed for hair, nail, and bone health. Contains higher silica concentrations than horsetail extract. However, very few human trials have tested bamboo extract specifically, and most claims are based on theoretical benefits of silica rather than direct evidence. Generally safe with no serious side effects reported.", "dose": "200–400 mg/day bamboo extract (70% silica); human trial evidence lacking", "tips": "Take with food. No significant food or supplement interactions. Timing is flexible.", "cycle": "" }, { "name": "Calcium D-glucarate", "tier": "t3", "trending": false, "tag": "Estrogen metabolism · Detox · Liver", "scores": { "composite": 44, "efficacy": 1, "safety": 4, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Inhibits beta-glucuronidase, an enzyme that recirculates estrogen in the gut. Theoretically helps the body clear excess estrogen more efficiently. Lab and animal studies are promising, but human clinical trials are essentially nonexistent. Generally considered safe. Sometimes combined with DIM for estrogen metabolism support.", "dose": "200–500 mg/day; no human clinical trials — evidence is theoretical and preclinical", "tips": "Take with food. Morning is fine. Separate from medications by 2 hours — may affect their metabolism via glucuronidation pathways.", "cycle": "" }, { "name": "Cetyl myristoleate", "tier": "t3", "trending": false, "tag": "Joint · Anti-inflammatory claims", "scores": { "composite": 44, "efficacy": 1, "safety": 4, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "A fatty acid ester discovered in arthritis-resistant mice. A couple of very small human studies reported improved joint function, but trials were poorly designed and industry-funded. Mechanism of action is not well understood. Generally safe, but insufficient evidence to recommend over better-studied options like glucosamine or curcumin.", "dose": "350 mg/day cetyl myristoleate complex for 30 days; very limited human evidence", "tips": "Take with a meal containing fat. A 30-day course is typical. No major drug interactions known.", "cycle": "" }, { "name": "DHEA topical cream", "tier": "t3", "trending": false, "tag": "Skin aging · Vaginal atrophy", "scores": { "composite": 44, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 2 }, "description": "Intravaginal DHEA (prasterone) is FDA-approved for postmenopausal vaginal dryness based on a large RCT. Topical skin application for anti-aging has weaker evidence. Systemic absorption from both routes can affect hormone levels. Should be used under medical supervision, particularly in hormone-sensitive conditions.", "dose": "Vaginal: 6.5 mg/day intravaginal (prescription); topical skin: 1–2% cream; consult physician", "tips": "Apply topical cream to thin-skinned areas (inner wrist, inner arm). Use under medical supervision. Avoid contact with partners — hormone transfer is possible.", "cycle": "" }, { "name": "Methylene blue (pharmaceutical grade)", "tier": "t3", "trending": false, "tag": "Nootropic · Mitochondrial · Anti-aging", "scores": { "composite": 44, "efficacy": 2, "safety": 2, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 2 }, "description": "An FDA-approved drug (for methemoglobinaemia) being repurposed at micro-doses as a mitochondrial enhancer and nootropic. At low doses, it acts as an alternative electron carrier in the mitochondrial electron transport chain, potentially improving energy production. Animal studies show neuroprotective effects. Serotonin syndrome risk when combined with SSRIs — this is a potentially lethal interaction. Stains everything blue.", "dose": "0.5–1 mg/kg/day pharmaceutical grade only; DANGEROUS with SSRIs — serotonin syndrome risk; stains urine and skin blue", "tips": "NEVER combine with SSRIs, MAOIs, or serotonergic drugs — potentially lethal serotonin syndrome. Only use pharmaceutical grade (USP). Stains urine, skin, and everything else blue. Consult a physician before use.", "cycle": "" }, { "name": "Cycloastragenol (TA-65)", "tier": "t3", "trending": false, "tag": "Telomere · Anti-aging · Telomerase activation", "scores": { "composite": 44, "efficacy": 2, "safety": 3, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A triterpenoid saponin from Astragalus membranaceus that activates telomerase in cell culture. Marketed as TA-65 at extremely high prices. A 2024 pilot study found modest increases in telomere length in older adults after 12 months. However, telomere lengthening raises theoretical cancer risk, and no long-term safety data exists. The anti-aging claims far outpace the evidence.", "dose": "5–25 mg/day cycloastragenol; TA-65 branded product is extremely expensive (approximately 100 USD/month)", "tips": "Extremely expensive with modest evidence. Theoretical cancer concern from telomerase activation has not been ruled out. Long-term safety data does not exist. Most longevity researchers recommend exercise and caloric management instead.", "cycle": "" }, { "name": "Turkesterone / Ecdysteroids", "tier": "t3", "trending": true, "tag": "Anabolic / Muscle building", "scores": { "composite": 43, "efficacy": 1, "safety": 4, "research": 2, "onset": 2, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Heavily marketed on social media as a natural steroid alternative, but two 2024–2025 randomised trials found no significant changes in muscle mass, fat mass, or strength after 4 weeks at 500 mg per day compared to placebo. Ecdysteroids that cause muscle growth in insects appear to work through completely different pathways in humans. Expensive, ineffective, and not worth buying.", "dose": "Null results at 500–1,000 mg/day in human RCTs — no evidence-based dose can be recommended", "tips": "No meaningful intake guidance — two independent RCTs found no benefit at tested doses. Evidence does not support use as a performance supplement.", "cycle": "" }, { "name": "Shoden ashwagandha (high-withanolide)", "tier": "t3", "trending": false, "tag": "Sleep · Stress · Adaptogen", "scores": { "composite": 43, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "An ultra-concentrated ashwagandha extract (35% withanolides) roughly 7x more potent per mg than KSM-66. A single RCT found 120 mg improved sleep quality and stress scores, but replication is lacking. Long-term safety data is limited compared to KSM-66. The standard extract has a far stronger evidence base. Use conservatively and cycle off regularly.", "dose": "120 mg/day Shoden extract; less long-term safety data than KSM-66 — cycle conservatively", "tips": "Take in the evening with a small meal or warm milk for sleep benefits. Cycle: 8 weeks on, 2–4 weeks off. Avoid combining with thyroid medication without monitoring.", "cycle": "" }, { "name": "Fenugreek + Ashwagandha stack", "tier": "t3", "trending": false, "tag": "Testosterone · Stress combo", "scores": { "composite": 43, "efficacy": 2, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A popular combination stack marketed for boosting testosterone and reducing cortisol in men. Both herbs have individual evidence for their respective benefits, but the combination has never been tested in a rigorous RCT. The rationale is theoretical. Fenugreek may cause a maple syrup smell in sweat and urine. Ashwagandha can affect thyroid hormone levels. Cycle both regularly.", "dose": "Fenugreek 500 mg + Ashwagandha (KSM-66) 600 mg/day; combination not clinically validated", "tips": "Take both with food to reduce stomach upset. Evening dosing for ashwagandha may suit better. Fenugreek may cause a maple syrup body odour — normal and harmless.", "cycle": "" }, { "name": "MOTS-c (mitochondrial peptide)", "tier": "t3", "trending": false, "tag": "Anti-aging · Metabolic · Exercise mimetic", "scores": { "composite": 43, "efficacy": 2, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A mitochondrial-derived peptide that acts as an exercise mimetic by activating AMPK and improving insulin sensitivity in preclinical models. Discovered in 2015 at USC. Animal studies show it reverses age-related insulin resistance and improves physical capacity. As of 2025, human clinical-trial evidence remains very limited — most data are observational cohort studies linking natural MOTS-c levels to metabolic health, plus preclinical animal work. Self-injection protocols circulating online carry real contamination and dosing risks.", "dose": "No established oral dose; research protocols use 5–10 mg subcutaneous injection 3x/week; NOT approved for supplement use", "tips": "This is an experimental research peptide — not a supplement. Oral forms are destroyed by digestion. Self-injection carries contamination and dosing risks. Wait for clinical trial results before considering use.", "cycle": "" }, { "name": "Bee pollen", "tier": "t3", "trending": false, "tag": "Energy · Immunity claims", "scores": { "composite": 42, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 4 }, "description": "Collected by honeybees from flower pollen mixed with nectar and secretions. Contains proteins, vitamins, and minerals but health claims lack clinical support. A few small studies suggest antioxidant effects. Severe allergic reactions — including anaphylaxis — have been reported in people with bee sting or pollen allergies. Not for allergy-prone individuals.", "dose": "5–15 g/day bee pollen granules; serious allergy risk for sensitive individuals", "tips": "Start with a tiny amount (1/4 tsp) and wait 30 min to check for allergic reaction before taking a full dose. Do not take if you have pollen or bee sting allergies.", "cycle": "" }, { "name": "He Shou Wu (processed Polygonum multiflorum)", "tier": "t3", "trending": false, "tag": "TCM longevity · Hair · Anti-aging", "scores": { "composite": 42, "efficacy": 2, "safety": 2, "research": 2, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "One of TCMs most famous longevity tonics, traditionally used for premature greying, hair loss, and essence (Jing) restoration. Contains emodin and stilbene glycosides. CRITICAL SAFETY CONCERN: multiple cases of severe liver injury reported worldwide. China NMPA issued safety warnings. Processed (Zhi) form is less hepatotoxic than raw form. Must be monitored with liver function tests. Avoid raw He Shou Wu entirely.", "dose": "500–1,000 mg/day PROCESSED form only; must monitor liver function tests every 3 months; avoid raw form", "tips": "ONLY use the processed (Zhi) form — raw He Shou Wu is significantly more hepatotoxic. Monitor liver function tests every 3 months. Stop immediately if jaundice, dark urine, or abdominal pain occur. Many experts recommend avoiding this herb entirely.", "cycle": "" }, { "name": "Damiana (Turnera diffusa)", "tier": "t4", "trending": true, "tag": "Libido · Mood · Traditional", "scores": { "composite": 42, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A traditional Mexican and Central American herb used as an aphrodisiac, mood elevator, and mild anxiolytic. Contains arbutin, damianin, flavonoids, and volatile oils. One combination product (ArginMax) showed sexual function improvements in women, but damiana's individual contribution is unclear. Some aromatase inhibition and mild CNS stimulation documented preclinically. Traditional use is extensive; modern monotherapy evidence is weak. Generally well-tolerated.", "dose": "400–800 mg dried leaf or 2–4 mL liquid extract, 1–2 times daily", "tips": "Best evidence is in combination formulas; avoid in pregnancy; may affect blood sugar — monitor if diabetic; contains small amounts of arbutin so avoid long-term continuous use", "cycle": "" }, { "name": "Helichrysum italicum (immortelle)", "tier": "t4", "trending": true, "tag": "Topical · Anti-inflammatory · Wound healing", "scores": { "composite": 42, "efficacy": 1, "safety": 4, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A Mediterranean everlasting flower (Helichrysum italicum) with an essential oil rich in diketones (italidiones), curcumenes, and neryl acetate. Topically used for bruising, wound healing, and scar reduction — with mechanistic support for anti-inflammatory and fibroblast-modulating activity. Oral use is uncommon and poorly evidenced. Most of the clinical reputation rests on traditional Corsican and Dalmatian use, aromatherapy tradition, and in-vitro data. Very expensive due to low yield (1 kg oil from ~1 tonne of flowers).", "dose": "Topical only — dilute to 2–5% in carrier oil; apply to bruises/wounds 2–3x daily", "tips": "Topical use preferred; verify species (H. italicum, not other Helichrysums); dilute before skin application; not for internal use without guidance", "cycle": "" }, { "name": "Rapamycin (off-label longevity)", "tier": "t3", "trending": false, "tag": "Anti-aging · mTOR inhibition · Experimental", "scores": { "composite": 41, "efficacy": 2, "safety": 2, "research": 3, "onset": 2, "cost": 1, "drug_interaction_inverse": 2 }, "description": "An FDA-approved immunosuppressant being studied off-label for longevity at weekly low doses. Inhibits mTOR signalling, which is the most consistently life-extending intervention across all species tested. The PEARL trial and multiple ongoing human longevity trials are investigating weekly 5–6 mg doses. Significant side effects include immunosuppression, impaired wound healing, and metabolic disruption. Requires medical supervision.", "dose": "REQUIRES PHYSICIAN SUPERVISION; experimental off-label protocol: 5–6 mg weekly; FDA-approved only as an immunosuppressant", "tips": "This is a prescription drug with serious side effects — do not self-administer. Ongoing clinical trials will clarify the risk-benefit ratio. Immunosuppression, mouth sores, and metabolic effects are common. Not a supplement.", "cycle": "" }, { "name": "Sibutramine (hidden in supplements)", "tier": "t4", "trending": false, "tag": "Cardiovascular death · Banned drug · Adulteration", "scores": { "composite": 41, "efficacy": 2, "safety": 1, "research": 3, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A weight loss drug withdrawn worldwide in 2010 after the SCOUT trial proved it increased heart attacks and strokes by 16%. Still found as an undeclared adulterant in weight loss supplements — FDA issues dozens of warnings annually about tainted products containing sibutramine. Symptoms include rapid heartbeat, hypertension, and cardiac events. If a weight loss supplement works dramatically, it may be adulterated.", "dose": "AVOID — withdrawn from all markets due to increased cardiovascular death; found as hidden ingredient in supplements", "tips": "Do not take any weight loss supplement that produces dramatic rapid results — it may contain hidden sibutramine. FDA maintains a tainted supplements database. Check any suspicious product against the FDA alert list.", "cycle": "" }, { "name": "Activated charcoal (oral)", "tier": "t3", "trending": false, "tag": "Detox claims · Gas", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 2 }, "description": "Only has evidence for emergency poisoning treatment in hospitals (within 1 hour of ingestion). No evidence supports \"detox\" benefits or daily wellness use. It binds medications and nutrients indiscriminately, reducing their effectiveness. Taking it regularly can actually prevent your body from absorbing important vitamins and medications you need.", "dose": "Not recommended as a supplement; medical use only for acute poisoning", "tips": "Do not use as a daily supplement. If taken medically, take separately from all other medications by at least 2 hours — it blocks drug absorption.", "cycle": "" }, { "name": "DHEA (Dehydroepiandrosterone)", "tier": "t3", "trending": false, "tag": "Hormonal · Aging · Adrenal", "scores": { "composite": 40, "efficacy": 2, "safety": 2, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 2 }, "description": "A precursor hormone your adrenal glands produce that declines with age. A 2024 review found modest bone density improvements in postmenopausal women. Banned in competitive sports by most organizations. Can raise both estrogen and testosterone levels, so it requires regular hormone monitoring by your doctor. Not recommended for healthy adults.", "dose": "25–50 mg/day in adrenal insufficiency only; not recommended for healthy adults; banned in competitive sports", "tips": "If prescribed, take in the morning with food to mimic the body's natural cortisol rhythm. Monitor hormones regularly. Do not use if banned from your sport.", "cycle": "" }, { "name": "Strontium (strontium citrate)", "tier": "t3", "trending": false, "tag": "Bone density · Osteoporosis", "scores": { "composite": 40, "efficacy": 2, "safety": 2, "research": 2, "onset": 1, "cost": 2, "drug_interaction_inverse": 3 }, "description": "The prescription form (strontium ranelate) reduces fractures but was withdrawn in Europe due to cardiovascular risk. Over-the-counter strontium citrate lacks trial evidence and may artificially inflate bone density readings on DEXA scans, making your bones appear stronger than they are. Tell your doctor if you take strontium before getting a DEXA scan.", "dose": "680 mg/day strontium citrate; inflates DEXA readings — inform your doctor if taking", "tips": "Take with food. Keep calcium and strontium doses at least 2 hours apart — they compete for absorption. Always inform your doctor before a DEXA bone scan.", "cycle": "" }, { "name": "Phosphoric acid (urinary)", "tier": "t4", "trending": false, "tag": "Kidney stones · Urinary acidification", "scores": { "composite": 40, "efficacy": 1, "safety": 2, "research": 1, "onset": 4, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Sometimes used in folk medicine to dissolve calcium-based kidney stones, but no clinical trial supports this claim. Excess phosphoric acid disrupts calcium-phosphorus balance and may actually increase kidney stone risk. Not recommended as a supplement by any medical authority. If you have kidney stones, consult a urologist for evidence-based treatment options.", "dose": "No evidence-based dose; may worsen kidney stone risk — not recommended as a supplement", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Bitter orange (Citrus aurantium)", "tier": "t4", "trending": false, "tag": "Cardiovascular risk · Synephrine", "scores": { "composite": 40, "efficacy": 2, "safety": 1, "research": 2, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Contains synephrine, a stimulant similar to the banned substance ephedra. Marketed for weight loss and energy, but associated with heart attacks, strokes, and dangerous blood pressure spikes. The risk increases significantly when combined with caffeine, which many people do unknowingly. Has caused multiple serious cardiac events in otherwise healthy adults.", "dose": "AVOID — cardiovascular risk similar to banned ephedra; especially dangerous with caffeine", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Pregnenolone", "tier": "t3", "trending": false, "tag": "Hormonal · Cognition · Mood", "scores": { "composite": 40, "efficacy": 2, "safety": 2, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 2 }, "description": "A precursor hormone your body uses to make cortisol, DHEA, progesterone, and testosterone. No high-quality trials support the cognitive or mood benefits sometimes claimed. Can disrupt hormonal balance and cause unwanted side effects. Requires regular hormone panel monitoring. Not recommended for healthy adults without medical guidance.", "dose": "10–30 mg/day if clinically indicated; not recommended without hormone panel monitoring", "tips": "If prescribed, take in the morning with food to mimic the natural cortisol rhythm. Monitor hormone levels regularly. Do not use without medical guidance.", "cycle": "" }, { "name": "Emu oil (oral)", "tier": "t3", "trending": false, "tag": "Inflammation · Gut", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 5 }, "description": "An oil rendered from emu fat that contains a unique fatty acid profile with anti-inflammatory properties. Topical use for skin inflammation has modest evidence, but oral supplementation for gut health and systemic inflammation has very little human research. Animal studies show some promise for reducing gut inflammation. Generally well tolerated.", "dose": "1–2 g/day oral emu oil capsules; human evidence for oral use is extremely limited", "tips": "Take with a meal. No known interactions. Timing is flexible.", "cycle": "" }, { "name": "Ma huang (raw Ephedra herb)", "tier": "t4", "trending": false, "tag": "Cardiovascular death", "scores": { "composite": 40, "efficacy": 2, "safety": 1, "research": 2, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "The raw herbal form of ephedra, which contains variable and unpredictable amounts of the stimulant ephedrine. FDA banned ephedra supplements in 2004 after linking them to 155 deaths including heart attacks, strokes, and seizures. The raw herb is even more dangerous than standardised extracts because you cannot control the dose. Still sold in some markets.", "dose": "AVOID — 155+ deaths documented; FDA banned in 2004; unpredictable ephedrine content", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Astragaloside IV (isolated)", "tier": "t3", "trending": false, "tag": "Telomere · Anti-aging · Immunity", "scores": { "composite": 40, "efficacy": 1, "safety": 4, "research": 1, "onset": 1, "cost": 1, "drug_interaction_inverse": 5 }, "description": "A purified compound from astragalus root promoted as a telomerase activator. Cell and animal studies show telomere-related effects, but no published human RCTs exist. The effective human dose is unknown. Extremely expensive with no clinical dose established. Short-term safety data is reassuring, but long-term human data is completely absent.", "dose": "5–50 mg/day of isolated astragaloside IV; no established human clinical dose; very expensive", "tips": "Take with food. No specific timing guidance due to lack of human trials. Avoid combining with immunosuppressants.", "cycle": "" }, { "name": "Emodin", "tier": "t3", "trending": false, "tag": "Gut motility · Anti-inflammatory", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A naturally occurring anthraquinone found in rhubarb, aloe, and cascara with laxative and anti-inflammatory properties. Animal studies suggest benefits for gut inflammation and metabolic health, but human RCT evidence is essentially absent. Can cause diarrhoea, cramping, and electrolyte imbalances at higher doses. Long-term anthraquinone laxative use risks dependency and colonic changes.", "dose": "20–50 mg/day emodin; use short-term only; laxative dependency risk with prolonged use", "tips": "Take with food. Use short-term only (2–4 weeks). Drink plenty of water. Do not combine with stimulant laxatives.", "cycle": "" }, { "name": "Coral calcium", "tier": "t3", "trending": false, "tag": "Bone · Alkaline claims", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Calcium from fossilised coral, marketed as superior and capable of alkalising the body. FTC and FDA took action against marketers for false cancer cure claims. No better absorbed than regular calcium carbonate. May contain trace minerals but also carries a risk of lead contamination. Cheaper, tested calcium sources are preferable.", "dose": "500–1,000 mg/day as calcium; no better than standard calcium carbonate; contamination risk", "tips": "Take with water or food. Separate from iron supplements by at least 2 hours — calcium blocks iron absorption. Evening dosing may support bone turnover.", "cycle": "" }, { "name": "Garcinia cambogia (HCA)", "tier": "t3", "trending": false, "tag": "Weight loss · Appetite", "scores": { "composite": 40, "efficacy": 1, "safety": 2, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "The rind of Garcinia fruit contains hydroxycitric acid (HCA), which inhibits an enzyme involved in fat synthesis. Despite widespread marketing, the largest RCTs found minimal to no meaningful weight loss over placebo. A meta-analysis found only 0.88 kg more weight loss than placebo — clinically insignificant. FDA has warned about liver injury reports. Not recommended.", "dose": "500–1,500 mg HCA three times daily before meals; minimal weight loss in clinical trials", "tips": "Take 30–60 min before meals with a glass of water. Avoid combining with diabetes medications or statins. Stop if you notice any liver-related symptoms.", "cycle": "" }, { "name": "Horsetail (Equisetum)", "tier": "t3", "trending": false, "tag": "Hair · Nails · Silica", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 1, "cost": 4, "drug_interaction_inverse": 4 }, "description": "A prehistoric plant and natural silica source marketed for hair, nails, and bones. One small RCT found improved nail brittleness after 6 months. Hair evidence is mostly anecdotal. Contains thiaminase, which destroys vitamin B1 — long-term use without B1 supplementation can cause deficiency. Not recommended for extended use without added B1.", "dose": "300 mg/day standardised horsetail extract; supplement B1 if using long-term; limited evidence", "tips": "Take with food and water. Take a B1 (thiamine) supplement separately if using longer than 4 weeks. Avoid if you have kidney problems.", "cycle": "" }, { "name": "Black walnut hull", "tier": "t3", "trending": false, "tag": "Antimicrobial · Antiparasitic · Gut", "scores": { "composite": 40, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 3, "drug_interaction_inverse": 3 }, "description": "Contains juglone, a compound with antimicrobial and antiparasitic activity in lab studies. Popular in naturopathic antiparasitic protocols alongside wormwood and cloves, but no human clinical trial has validated this use. Juglone can be irritating to the digestive tract and may stain teeth. May interact with blood thinners and thyroid medications. Evidence is entirely traditional and preclinical. Not recommended without practitioner guidance.", "dose": "No evidence-based dose established; typically 500 mg hull extract in traditional protocols; safety data limited", "tips": "Take with food. Avoid with blood thinners or thyroid medications. Not recommended without practitioner guidance. Limit use to short courses only.", "cycle": "" }, { "name": "Fadogia agrestis", "tier": "t3", "trending": true, "tag": "Testosterone · Libido · Athletic", "scores": { "composite": 39, "efficacy": 2, "safety": 2, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A Nigerian shrub widely promoted by social media influencers as a testosterone booster. Only animal studies exist — no human trials have been published. Animal studies showed elevated testosterone but also dose-dependent testicular toxicity (shrinkage and damage). This safety concern has never been evaluated in humans. Using a supplement with zero human safety data is a genuine risk.", "dose": "Not recommended — zero human clinical trials; animal studies show testicular toxicity; safety unestablished", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Fulvic acid", "tier": "t3", "trending": false, "tag": "Mineral absorption · Antioxidant · Gut", "scores": { "composite": 38, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "A soil-derived substance marketed for improved mineral absorption and \"detox.\" No human trial evidence supports any health benefit whatsoever. Comes with a documented risk of heavy metal contamination including lead, arsenic, and mercury. Product quality and purity vary enormously between brands. Save your money for supplements with actual evidence.", "dose": "No evidence-based dose; quality and purity vary widely; contamination risk", "tips": "Avoid. If used, choose a third-party tested brand and never take with medications — it may alter absorption unpredictably.", "cycle": "" }, { "name": "Diatomaceous earth (food grade)", "tier": "t3", "trending": false, "tag": "Detox claims · Silica", "scores": { "composite": 38, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Marketed for \"detox\" and silica content, but no trial evidence supports any health benefit. Made from fossilized algae and used mainly as a pest control product. The food-grade form is generally considered safe to consume, but no therapeutic claims are supported by science. Your money is better spent on supplements with actual clinical evidence.", "dose": "No evidence-based dose; no clinical benefit demonstrated", "tips": "No intake guidance applies — there is no evidence-based use for this supplement. Do not inhale the powder, as it can damage lungs.", "cycle": "" }, { "name": "Licorice root high-dose", "tier": "t4", "trending": false, "tag": "Hypokalemia · Hypertension · Cardiac", "scores": { "composite": 38, "efficacy": 2, "safety": 1, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Contains glycyrrhizin, which blocks cortisol breakdown and causes your body to retain sodium and lose potassium. This can lead to dangerously high blood pressure, low potassium, and heart rhythm problems, even from amounts found in licorice candy. The DGL form (with glycyrrhizin removed) is much safer for stomach use.", "dose": "AVOID >50 mg glycyrrhizin/day; DGL licorice (glycyrrhizin removed) is safer for stomach use", "tips": "Do not take this supplement. The DGL form for stomach use should be taken 20 min before meals. Avoid all forms with glycyrrhizin.", "cycle": "" }, { "name": "Borax (boron supplement form)", "tier": "t4", "trending": false, "tag": "Joint · Hormone claims", "scores": { "composite": 38, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Sometimes promoted online as a cheap boron supplement for joint health and hormone balance. Borax is a cleaning product, not a dietary supplement, and is banned as a food additive in the US, EU, and Australia. The boron content is poorly controlled and high doses cause reproductive and kidney toxicity. Use boron glycinate instead if supplementing boron.", "dose": "AVOID borax as a supplement; use boron glycinate (3–6 mg/day) for boron supplementation", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Pearl powder", "tier": "t3", "trending": false, "tag": "Skin · Calcium · Anti-aging claims", "scores": { "composite": 38, "efficacy": 1, "safety": 4, "research": 1, "onset": 1, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Ground freshwater or seawater pearls used in traditional Chinese medicine for skin beauty and as a calcium source. Contains calcium carbonate, amino acids, and trace minerals. No human RCTs support anti-aging or skin beauty claims from oral use. Calcium content is real but far cheaper sources (calcium carbonate) provide identical benefit.", "dose": "500–1,000 mg/day; no clinical evidence for beauty claims; expensive calcium source", "tips": "Can be taken with water at any time. Calcium in pearl powder competes with iron — separate from iron supplements by 2 hours. Avoid with thyroid medications.", "cycle": "" }, { "name": "Chrysin", "tier": "t3", "trending": false, "tag": "Aromatase inhibitor · Testosterone", "scores": { "composite": 38, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 3 }, "description": "A flavonoid from passionflower and honey with aromatase-inhibiting activity in test tubes. However, oral bioavailability is extremely poor (~1%). Human studies show no meaningful effect on testosterone or estrogen at standard supplement doses. Marketing claims are not supported by clinical data. Not recommended as a testosterone booster.", "dose": "500–2,000 mg/day; very poor oral bioavailability limits real-world effectiveness", "tips": "Take with a fatty meal to maximise what little absorption there is. Timing is flexible. No significant drug interactions at standard doses.", "cycle": "" }, { "name": "Calcium AEP (2-aminoethylphosphoric acid)", "tier": "t3", "trending": false, "tag": "Cell membrane · Multiple sclerosis claims", "scores": { "composite": 38, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A form of calcium promoted by one physician in the mid-20th century for multiple sclerosis and autoimmune conditions. Clinical evidence consists of uncontrolled case reports never replicated in RCTs. Mainstream neurology does not recognise it as an MS treatment. Generally safe at standard doses but unlikely to provide unique benefits.", "dose": "500–1,500 mg/day calcium AEP; no quality clinical evidence for MS or autoimmune claims", "tips": "Take with food. No significant timing guidance. Avoid combining with calcium-binding medications.", "cycle": "" }, { "name": "Clenbuterol (weight loss/muscle)", "tier": "t4", "trending": false, "tag": "Cardiac toxicity · Banned substance · Veterinary drug", "scores": { "composite": 38, "efficacy": 2, "safety": 1, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A beta-2 agonist veterinary drug illegally used for weight loss and muscle preservation. NOT approved for human use in any country as a supplement. Causes dangerous cardiac arrhythmias, tachycardia, hypokalaemia, and cardiac hypertrophy. Multiple deaths documented from bodybuilding use. Banned by WADA and FDA. Contaminated meat from clenbuterol-treated livestock has caused mass poisonings. Extremely dangerous.", "dose": "AVOID — not approved for human use; causes cardiac arrhythmias, hypokalaemia, and death", "tips": "Do not take this substance. It is a veterinary drug not approved for humans. Cardiac toxicity including fatal arrhythmias documented at commonly used doses. Banned in competitive sports.", "cycle": "" }, { "name": "Peptide secretagogues (GHRP/ipamorelin)", "tier": "t4", "trending": false, "tag": "Unapproved peptide · Banned by WADA · GH secretion · Cancer risk · Injection", "scores": { "composite": 38, "efficacy": 2, "safety": 1, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Synthetic peptide compounds including GHRP-2, GHRP-6, ipamorelin, CJC-1295 (non-DAC), and hexarelin that stimulate pituitary growth hormone release. Not approved for human use — sold online as \"research peptides\" and used illicitly in performance sports and anti-aging clinics. Side effects include insulin resistance (GH impairs glucose uptake), carpal tunnel syndrome, joint swelling, water retention, and theoretical cancer promotion (GH and IGF-1 are growth factors for most cancers). Banned by WADA and most sports organisations. Sermorelin is the only growth hormone secretagogue approved for medical use (prescription-only, for GH deficiency).", "dose": "AVOID self-administration — GHRP-2, GHRP-6, ipamorelin, and CJC-1295 are unapproved drugs in all jurisdictions; only sermorelin is approved, by prescription only", "tips": "Do not self-inject growth hormone secretagogues. These are not legal supplements. Compounding pharmacies operating in regulatory grey areas do not make these products safe. Genuine GH deficiency requires endocrinologist diagnosis. Performance use is banned in all sanctioned sports.", "cycle": "" }, { "name": "Pau d'arco (Tabebuia impetiginosa)", "tier": "t4", "trending": true, "tag": "Traditional · Antimicrobial · Antifungal", "scores": { "composite": 38, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "The inner bark of a South American tree (Tabebuia/Handroanthus) containing naphthoquinones (lapachol, beta-lapachone) with documented in-vitro antifungal, antibacterial, and anticancer activity. Traditional use for candidiasis, skin infections, and various malignancies. Human clinical trials are limited, and high-dose lapachol caused anticoagulation and nausea in 1970s NCI oncology trials. Safety at typical supplemental doses is probably acceptable but monitoring is prudent. Use short-term only.", "dose": "500 mg bark extract 2–3 times daily for max 1–2 weeks", "tips": "Avoid with anticoagulants, in pregnancy, and long-term; use only standardised products from reputable suppliers; seek medical supervision if using for persistent infection", "cycle": "" }, { "name": "Resveratrol", "tier": "t3", "trending": false, "tag": "Anti-aging / Cardiovascular", "scores": { "composite": 37, "efficacy": 1, "safety": 3, "research": 2, "onset": 1, "cost": 1, "drug_interaction_inverse": 4 }, "description": "One of the most hyped supplements of the past two decades, but resveratrol has failed to deliver in human trials. Only about 1% of the oral dose reaches the bloodstream, and even at higher doses no consistent clinical benefits have been found. Red wine provides tiny amounts with no proven benefit at those levels. The excitement came from animal studies that simply did not translate to humans.", "dose": "No evidence-based dose — consistent null results in human trials; absorption problem makes standard doses ineffective", "tips": "No established intake guidance — human trials have consistently shown no benefit. Evidence does not support use as a supplement.", "cycle": "" }, { "name": "Pterostilbene", "tier": "t3", "trending": false, "tag": "Antioxidant · Anti-aging / Longevity", "scores": { "composite": 37, "efficacy": 1, "safety": 3, "research": 2, "onset": 1, "cost": 1, "drug_interaction_inverse": 4 }, "description": "Related to resveratrol but far better absorbed (about 80% vs. 1%), which makes it more promising as an antioxidant supplement. Despite this absorption advantage, human trial evidence remains sparse with very few clinical studies completed. NCCIH says there is insufficient evidence to recommend it for any specific condition. Long-term safety data is limited.", "dose": "50–250 mg/day (no established optimal dose; limited human safety data beyond 3 months)", "tips": "Take with food or water at any time of day. No established drug interactions, but safety data beyond 3 months is limited. Consider periodic breaks in use.", "cycle": "" }, { "name": "DMAA/DMHA novel stimulant pre-workouts", "tier": "t4", "trending": false, "tag": "Cardiovascular risk · Seizures", "scores": { "composite": 37, "efficacy": 2, "safety": 1, "research": 1, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Dangerous stimulants that have caused deaths and serious cardiovascular events. FDA banned DMAA in 2013 after deaths linked to it, but similar compounds keep showing up in pre-workout products without being listed on the label. Can cause heart attacks, seizures, and dangerous blood pressure spikes. Only use products with NSF Certified for Sport verification.", "dose": "AVOID — check NSF Certified for Sport or Informed Sport certification", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Wormwood high-dose (Artemisia absinthium)", "tier": "t4", "trending": false, "tag": "Neurotoxicity · Thujone", "scores": { "composite": 37, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Contains thujone, a compound that causes seizures, kidney failure, and brain damage at high doses. Low-dose wormwood is used short-term in some traditional protocols, but high-dose or long-term use is genuinely dangerous. The neurotoxic effects of thujone are well documented. Never exceed recommended doses or use for more than 4 weeks without supervision.", "dose": "AVOID high doses; if used short-term, max 3 mg thujone/day for 4 weeks under supervision", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Detox supplements", "tier": "t3", "trending": false, "tag": "Detoxification claims", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "No clinical trial evidence supports \"detox\" benefits in healthy people. European food safety authorities rejected every detox health claim submitted by supplement manufacturers. Your liver, kidneys, and lymphatic system already detoxify your body continuously and are not enhanced by supplements. The idea of \"cleansing\" your system with pills has no scientific basis.", "dose": "No evidence-based dose — do not use; save your money for evidence-based supplements", "tips": "Do not take this supplement. No clinical evidence supports detox claims, and no health authority endorses it.", "cycle": "" }, { "name": "Kratom (Mitragyna speciosa)", "tier": "t4", "trending": false, "tag": "Opioid-like dependency", "scores": { "composite": 36, "efficacy": 2, "safety": 1, "research": 2, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Activates the same brain receptors as heroin and prescription opioids. FDA linked kratom to 36 deaths and has attempted to ban it multiple times. Causes physical dependence within weeks and produces full opioid withdrawal on stopping — vomiting, muscle cramps, insomnia, and severe anxiety. Despite being sold as a \"natural\" pain reliever, it is essentially an unregulated opioid.", "dose": "AVOID — FDA-linked to 36 deaths; causes opioid dependence and withdrawal", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Sea moss (Irish moss)", "tier": "t3", "trending": true, "tag": "Thyroid · Minerals · Gut", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "Heavily promoted on social media but lacks any clinical trial evidence. Iodine content varies enormously — some products deliver over 10 times the safe upper limit per serving, causing thyroid dysfunction or hyperthyroidism. People with thyroid disease are at particular risk. The trendy gel form is just seaweed with no proven benefit over any other food source.", "dose": "No evidence-based dose; iodine content is dangerously unpredictable; test thyroid function before any use", "tips": "Avoid if you have thyroid disease. If you choose to use it, test thyroid function first and do not take alongside iodine or thyroid medications.", "cycle": "" }, { "name": "Zeolite (clinoptilolite)", "tier": "t3", "trending": false, "tag": "Detox claims · Heavy metals", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A volcanic mineral marketed for \"detoxification,\" but no human trial evidence supports the claim that it removes heavy metals or toxins from your body. May actually bind and deplete beneficial minerals you need. Product quality and contamination risk vary widely between brands. Not recommended as a supplement by any health authority.", "dose": "No evidence-based dose; not recommended as a supplement", "tips": "Avoid as a supplement. If used, separate from all medications and other supplements — may bind and block their absorption.", "cycle": "" }, { "name": "Chaga (Inonotus obliquus)", "tier": "t3", "trending": false, "tag": "Antioxidant · Immunity · Anti-tumor", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A birch tree fungus with extremely high antioxidant activity in lab tests, but no human trials support any health claim. All anticancer evidence is from cell and animal studies, not human research. High oxalate content may increase kidney stone risk, especially in people with chronic kidney disease. Hot water extraction is needed to release active compounds.", "dose": "1–3 g/day hot water extract; kidney stone risk from oxalates — avoid with CKD", "tips": "Use only hot water extracted form. Take with plenty of water. Avoid if you have kidney disease or a history of oxalate kidney stones — high oxalate content.", "cycle": "" }, { "name": "Bentonite clay (oral)", "tier": "t3", "trending": false, "tag": "Detox claims · GI binder", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "Marketed for \"detox\" and gut health, but no human trial evidence supports any health benefits. May bind medications, nutrients, and essential minerals in your digestive tract, reducing their absorption. FDA has warned about lead contamination in some commercial products. Not recommended as a dietary supplement by any major health authority.", "dose": "No evidence-based dose; may interfere with medication absorption; contamination risk", "tips": "Avoid. If used, take well away from all medications and supplements as it binds them and blocks absorption. Check for lead contamination on the label.", "cycle": "" }, { "name": "Vanadium", "tier": "t3", "trending": false, "tag": "Insulin mimetic · Glucose metabolism", "scores": { "composite": 36, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 4, "drug_interaction_inverse": 3 }, "description": "A trace element that mimics insulin in cell studies and may improve glucose uptake in muscle cells. However, human trials are small and short-term, and higher doses can cause stomach upset and potential kidney toxicity. Evidence is too weak to recommend for blood sugar management. Not recognized as an essential nutrient by most authorities.", "dose": "10–50 mcg/day as vanadyl sulfate; evidence too weak for general recommendation", "tips": "If used, take with food to reduce stomach irritation. Avoid combining with diabetes medications — may lower blood sugar excessively. Evidence is too weak to recommend.", "cycle": "" }, { "name": "Black cohosh high-dose", "tier": "t4", "trending": false, "tag": "Liver damage · Menopause", "scores": { "composite": 36, "efficacy": 2, "safety": 1, "research": 2, "onset": 2, "cost": 2, "drug_interaction_inverse": 2 }, "description": "At standard doses of 20 to 40 mg per day, black cohosh may modestly relieve hot flashes. However, high doses above 160 mg per day and prolonged use have been linked to rare but serious liver injury, including cases requiring liver transplant. If you use the standard dose form, liver function monitoring is recommended during treatment.", "dose": "AVOID high doses (>160 mg/day) or prolonged use; standard dose 20–40 mg/day requires liver monitoring", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Blue-green algae (AFA)", "tier": "t3", "trending": false, "tag": "Cognition · Energy claims", "scores": { "composite": 36, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Aphanizomenon flos-aquae is a cyanobacteria harvested from lakes and sold as a superfood. Marketing claims about brain health and energy lack clinical evidence. Wild-harvested products carry a real risk of microcystin contamination — potent liver toxins that vary by lake and season. Several poisoning incidents have been reported. Not recommended unless from rigorously tested sources.", "dose": "No evidence-based dose; microcystin contamination risk from wild-harvested sources", "tips": "If taken, use only products tested for microcystins by a third party. Avoid if you have liver problems or are pregnant.", "cycle": "" }, { "name": "Colloidal minerals", "tier": "t3", "trending": false, "tag": "Mineral absorption claims", "scores": { "composite": 36, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 4 }, "description": "Liquid mineral products sourced from ancient plant deposits or clay, marketed as being more absorbable than standard mineral supplements. No clinical evidence supports superior absorption or any health benefit. Mineral content and purity vary widely between products. Some products have tested positive for heavy metal contamination (lead, aluminium). Not recommended.", "dose": "No evidence-based dose; unregulated content; contamination risk from unverified sources", "tips": "If taken, use only third-party tested products. No specific timing guidance. Check for heavy metal testing on the label.", "cycle": "" }, { "name": "Thunder god vine (Tripterygium wilfordii)", "tier": "t4", "trending": false, "tag": "Immunosuppression · Infertility · Organ damage", "scores": { "composite": 36, "efficacy": 2, "safety": 1, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A Chinese herb used in hospitals for rheumatoid arthritis with genuine anti-inflammatory effects. However, therapeutic and toxic doses are dangerously close. Causes infertility, severe diarrhoea, liver damage, bone marrow suppression, and death. Incorrect preparation of root parts is fatal.", "dose": "AVOID as a self-administered supplement — narrow therapeutic window; causes infertility and organ damage", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Black ant extract (Polyrhachis)", "tier": "t3", "trending": false, "tag": "TCM tonic · Zinc source · Traditional", "scores": { "composite": 36, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "Used in TCM as a kidney-tonifying and Qi-strengthening food medicine for over 2,000 years. Polyrhachis ants are naturally high in zinc, protein, and ecdysteroids. No human clinical trials exist. Traditional claims include increased strength, immunity, and vitality. Quality control and species identification are significant concerns in commercial products. Novel food status is unclear in most Western countries.", "dose": "No established clinical dose; traditional use: 1–3 g/day powdered or extracted; no human trial data", "tips": "No clinical evidence exists for any health claims. Species identification and quality control are major concerns — ensure products identify the exact species used. Novel food regulatory status varies by country.", "cycle": "" }, { "name": "Andarine (S-4, SARM)", "tier": "t4", "trending": false, "tag": "Vision damage · Liver toxicity · Banned substance", "scores": { "composite": 36, "efficacy": 2, "safety": 1, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A selective androgen receptor modulator (SARM) sold illegally as a muscle-building supplement. Causes a characteristic yellow-tinted vision disturbance due to binding to retinal receptors — this can persist for weeks after stopping. Also causes liver enzyme elevation and hormonal suppression. Banned by WADA. No SARM has completed full clinical development or FDA approval. Quality of online products is extremely poor.", "dose": "AVOID — causes vision damage, liver toxicity, and hormonal suppression; banned by WADA; not approved anywhere", "tips": "Do not take SARMs. No SARM is approved for human use. Vision damage from andarine can persist for weeks. Online products frequently contain wrong doses or different compounds entirely. Use legal, evidence-based alternatives.", "cycle": "" }, { "name": "Ostarine (MK-2866/Enobosarm, SARM)", "tier": "t4", "trending": false, "tag": "Liver damage · Hormonal suppression · Banned", "scores": { "composite": 36, "efficacy": 2, "safety": 1, "research": 2, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "The most commonly sold SARM, marketed for muscle growth and fat loss. Failed to meet endpoints in phase III clinical trials for muscle wasting. Causes dose-dependent testosterone suppression, liver enzyme elevation, and lipid disruption. Banned by WADA and found as an undeclared adulterant in many \"legal\" supplements. FDA has issued multiple warning letters to companies selling ostarine.", "dose": "AVOID — failed clinical development; causes hormonal suppression and liver damage; banned by WADA", "tips": "Do not take ostarine or any SARM. Clinical trials failed to show adequate benefit-risk ratio. Hormonal suppression occurs even at low doses. Products sold online frequently contain wrong doses or contaminants.", "cycle": "" }, { "name": "Ephedra analogues (synephrine)", "tier": "t4", "trending": false, "tag": "Cardiovascular risk", "scores": { "composite": 35, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Case reports have linked bitter orange / synephrine products to heart attack, stroke, and arrhythmia, particularly when stacked with caffeine or other stimulants. Evidence for isolated low-dose synephrine is more mixed, but the parent compound ephedra was banned by the FDA in 2004 after 155 deaths and similar risks apply to stimulant-heavy pre-workouts. Especially dangerous when combined with caffeine or during intense exercise.", "dose": "AVOID — especially combined with caffeine and exercise", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Phenibut", "tier": "t4", "trending": false, "tag": "GABAergic · Dependence · Withdrawal", "scores": { "composite": 35, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A synthetic drug developed in the Soviet Union that creates strong calming and euphoric effects by acting on GABA receptors. Physical dependence can develop in as little as 3 to 5 days of daily use. Withdrawal is severe and can be life-threatening, mimicking benzodiazepine withdrawal with seizure risk requiring hospitalisation. Not approved as a supplement anywhere in the US, EU, or Australia.", "dose": "AVOID entirely — physical dependence within days; life-threatening withdrawal; not approved anywhere as a supplement", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "2,4-Dinitrophenol (DNP)", "tier": "t4", "trending": false, "tag": "Lethal thermogenesis · Weight loss · No safe dose", "scores": { "composite": 35, "efficacy": 1, "safety": 1, "research": 2, "onset": 5, "cost": 3, "drug_interaction_inverse": 1 }, "description": "An industrial chemical that uncouples oxidative phosphorylation, dramatically increasing metabolic rate and body temperature. There is NO safe dose margin — the lethal dose overlaps with the \"effective\" dose. Death occurs from uncontrollable hyperthermia when body temperature exceeds 40 degrees. Over 60 deaths documented in the literature. No antidote exists. FDA banned it in 1938 after multiple deaths.", "dose": "NO SAFE DOSE — lethal and effective doses overlap; banned by FDA since 1938; over 60 documented deaths", "tips": "Do not take this substance under any circumstances. There is no antidote for DNP poisoning. Death from hyperthermia is agonising and untreatable. Still sold illegally online as a weight loss aid.", "cycle": "" }, { "name": "Humic acid", "tier": "t4", "trending": false, "tag": "Mineral transport · Detox claims · Gut", "scores": { "composite": 34, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "A soil-derived compound sold alongside fulvic acid and marketed for gut health and mineral absorption. No human trial evidence supports any health claim. Heavy metal contamination (arsenic, lead) is a documented risk. Not recognized as safe or effective by any major health authority. Not recommended.", "dose": "No evidence-based dose; contamination risk; not recommended", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Colloidal gold", "tier": "t4", "trending": false, "tag": "No evidence · Pseudoscience", "scores": { "composite": 34, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 4 }, "description": "No known mechanism of action, no trial evidence, and gold has no biological role in the human body whatsoever. FDA does not recognize it as safe or effective for any medical purpose. Sometimes marketed with pseudoscientific claims about \"cellular energy\" or \"detox.\" There is no reason to consume gold as a supplement. Save your money entirely.", "dose": "AVOID — no evidence of benefit; unknown long-term safety", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Deer antler velvet", "tier": "t3", "trending": false, "tag": "IGF-1 · Athletic claims", "scores": { "composite": 34, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 3 }, "description": "Harvested from the soft cartilage of growing deer antlers and marketed for athletic performance and IGF-1 boosting. Multiple controlled trials found no significant improvement in strength, endurance, or testosterone levels in healthy adults. The IGF-1 content in supplements is too low to meaningfully affect blood levels. Not recommended for athletic use.", "dose": "500–1,500 mg/day; no meaningful performance benefit demonstrated in controlled trials", "tips": "Take with food or water. No specific timing guidance. No significant drug interactions at standard doses.", "cycle": "" }, { "name": "Noni juice (Morinda citrifolia)", "tier": "t3", "trending": false, "tag": "Immunity · Antioxidant claims", "scores": { "composite": 34, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 4 }, "description": "A tropical fruit juice marketed with broad health claims. Most studies are small, poorly designed, or industry-funded. Antioxidant content exists but is not exceptional compared to common fruits. Several cases of hepatotoxicity have been reported in Europe (causality debated). Contains vitamin K which can interact with blood thinners. Not recommended over evidence-based alternatives.", "dose": "30–60 mL/day noni juice; limited clinical evidence; liver toxicity cases reported", "tips": "Take with food. Avoid if on blood thinners (contains vitamin K). Do not exceed recommended amounts — liver toxicity cases have been reported at high doses.", "cycle": "" }, { "name": "Palmitoyl tripeptide-1 (matrixyl, oral)", "tier": "t3", "trending": false, "tag": "Skin anti-aging · Collagen · Peptide", "scores": { "composite": 34, "efficacy": 1, "safety": 3, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A synthetic peptide with proven topical anti-wrinkle effects (marketed as Matrixyl). Oral forms are being sold as anti-aging supplements but have zero evidence for oral bioavailability — peptides are digested in the stomach. Topical use is well-supported by dermatology research. Oral supplements are likely ineffective since the peptide would be broken down before reaching the skin.", "dose": "Topical: proven effective in creams at 3–5%; oral supplements: no evidence of bioavailability — likely ineffective", "tips": "Topical Matrixyl in skincare products is well-evidenced. Oral peptide supplements are almost certainly destroyed in the GI tract and are not recommended. Save money by using topical formulations instead.", "cycle": "" }, { "name": "Diuretic supplements (herbal water pills)", "tier": "t4", "trending": false, "tag": "Electrolyte depletion · Dehydration · Kidney damage", "scores": { "composite": 34, "efficacy": 1, "safety": 2, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Herbal diuretic supplements marketed for \"water weight\" loss and \"detox\" containing dandelion, horsetail, uva ursi, or juniper. While individually mild, concentrated formulas can cause dangerous potassium depletion, dehydration, and kidney injury — especially combined with prescription diuretics or in hot weather. The weight lost is water, not fat, and returns immediately. Some products contain undeclared pharmaceutical diuretics.", "dose": "AVOID concentrated herbal diuretic formulas; individual herbs in food amounts are safe; watch for hidden pharmaceutical diuretics", "tips": "Weight lost from diuretics is water, not fat, and returns immediately. Concentrated formulas can cause dangerous electrolyte depletion. Never combine with prescription diuretics. Some products contain hidden pharmaceutical diuretics — check the FDA tainted supplements database.", "cycle": "" }, { "name": "Soursop / Graviola leaf (Annona muricata)", "tier": "t4", "trending": true, "tag": "Traditional · Antioxidant · Potential neurotoxicity", "scores": { "composite": 34, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 4, "drug_interaction_inverse": 3 }, "description": "Caribbean and South American tree leaves traditionally used for cancer, parasites, and blood pressure. Contains annonaceous acetogenins — potent mitochondrial Complex I inhibitors with documented cytotoxicity to cancer cells in vitro. However, chronic intake is epidemiologically linked to atypical parkinsonism in Guadeloupe and New Caledonia, where soursop/graviola is consumed regularly. Human efficacy for cancer is unproven while the neurotoxicity signal is concerning. Use very cautiously and short-term only.", "dose": "No safe dose established; traditional infusions use 1–2 g leaf occasionally", "tips": "Significant parkinsonism risk with chronic use — avoid regular or long-term intake; do not use if neurological disease present; informational listing, not a general recommendation", "cycle": "" }, { "name": "Tianeptine (\"gas station heroin\")", "tier": "t4", "trending": false, "tag": "Opioid-like dependency", "scores": { "composite": 33, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Extremely dangerous. Acts on the same brain receptors as opioids at supplement doses. Causes rapid physical dependence and opioid-like withdrawal symptoms that can require medical treatment. Not approved as a supplement in the US or EU. Often sold online as a \"dietary supplement\" or \"nootropic\" to circumvent regulations. Avoid entirely.", "dose": "AVOID entirely", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Yohimbe bark (Pausinystalia yohimbe)", "tier": "t4", "trending": false, "tag": "Cardiac arrhythmia · Hypertensive crisis", "scores": { "composite": 33, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Yohimbine, the active compound in yohimbe bark, is a potent stimulant with a narrow safety window. Multiple reports of dangerous blood pressure spikes, heart attacks, and seizures are linked to bark supplements. FDA warns yohimbine content varies by up to 10-fold between products, making dosing unpredictable and dangerous. Prescription yohimbine HCl is the only regulated option.", "dose": "AVOID supplement-form yohimbe bark entirely — unpredictable dosing causes cardiac emergencies; prescription yohimbine HCl only under medical supervision", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "DNP (2,4-Dinitrophenol)", "tier": "t4", "trending": false, "tag": "Fatal hyperthermia · Metabolic uncoupling", "scores": { "composite": 33, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "An industrial chemical used in explosives and dyes that causes weight loss by uncoupling mitochondrial oxidative phosphorylation — releasing the energy from metabolism as heat and raising core body temperature to lethal levels. Implicated in roughly 1 to 2 deaths per year in the UK alone from hyperthermia. There is no safe dose, no antidote, and death can occur within hours of taking too much. Sold illegally online for weight loss. The UK classified it as a poison in 2023 after multiple deaths.", "dose": "AVOID — no safe dose; no antidote; causes fatal hyperthermia within hours of overdose", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Khat (Catha edulis)", "tier": "t4", "trending": false, "tag": "Stimulant · Addiction · Cardiovascular", "scores": { "composite": 33, "efficacy": 2, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains cathinone, a Schedule I controlled substance similar to amphetamine. Causes euphoria and energy followed by depression, irritability, and craving. Regular use causes dependence, psychosis, cardiovascular damage, and liver toxicity. Classified as a controlled substance in most Western countries.", "dose": "AVOID — contains controlled substance cathinone; causes dependence, psychosis, and cardiovascular damage", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Melanotan II (tanning peptide)", "tier": "t4", "trending": false, "tag": "Illegal peptide · Melanoma risk · Priapism · Cardiovascular · Banned", "scores": { "composite": 33, "efficacy": 1, "safety": 1, "research": 2, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A synthetic melanocortin receptor agonist developed for skin tanning and erectile dysfunction, abandoned by pharmaceutical development due to unacceptable adverse effects. Case reports document melanocytic lesion transformation to melanoma following Melanotan II use, with three separate cases published 2023–2024. Other effects include uncontrollable hyperpigmentation, spontaneous prolonged erections (priapism), nausea, facial flushing, and elevated blood pressure. Never received regulatory approval in any jurisdiction worldwide. Sold illegally online as \"research chemicals.\" The desire for a tan is not worth an increased melanoma risk.", "dose": "AVOID — never approved for human use; associated with melanoma transformation, priapism, and cardiovascular side effects. No safe dose established.", "tips": "Do not inject or use Melanotan II or MT-2. Multiple documented melanoma transformation cases. No approved dose or protocol exists. If you want a tan, self-tanning creams carry no melanoma risk. Inform your dermatologist if you have previously used this compound — mole surveillance is warranted.", "cycle": "" }, { "name": "High-dose fat-soluble vitamins (A, E)", "tier": "t4", "trending": false, "tag": "Excess toxicity", "scores": { "composite": 32, "efficacy": 1, "safety": 1, "research": 3, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Unlike water-soluble vitamins you excrete, vitamins A, D, E, and K accumulate in body fat and the liver. Cochrane found vitamin E above 400 IU per day increases all-cause death risk. NIH warns vitamin A above 10,000 IU per day causes liver damage and severe birth defects in pregnancy. Mega-dose supplements sold online can easily push you past these limits without you realising.", "dose": "Safe upper limits: Vitamin A ≤3,000 mcg RAE/day; Vitamin E ≤400 IU/day; never exceed without medical supervision", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Essential oils (oral, general)", "tier": "t4", "trending": false, "tag": "Various claims · Safety concerns", "scores": { "composite": 32, "efficacy": 1, "safety": 2, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 2 }, "description": "Only enteric-coated peppermint oil has clinical evidence for a health benefit, specifically for IBS symptoms. All other oral essential oils lack trial evidence and carry real risks of stomach irritation, liver damage, and drug interactions. Taking undiluted essential oils by mouth can burn your esophagus and stomach lining. Avoid oral ingestion.", "dose": "Only enteric-coated peppermint oil has evidence; avoid oral ingestion of other essential oils", "tips": "Do not take this supplement. Only enteric-coated peppermint oil capsules have evidence for IBS — take with water and food as directed on the label.", "cycle": "" }, { "name": "Graviola (Annona muricata)", "tier": "t4", "trending": false, "tag": "Cancer claims · Neurotoxicity risk", "scores": { "composite": 32, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 3 }, "description": "A tropical fruit (soursop) aggressively marketed as a cancer cure. Lab studies show compounds can kill cancer cells in vitro, but no human trials exist. Contains annonacin, a neurotoxin linked to atypical Parkinson disease in populations with regular consumption. Cancer cure claims are fraudulent and dangerous when they delay proven treatment.", "dose": "AVOID for cancer treatment; neurotoxin risk with regular use; no human clinical evidence", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Tung oil tree extract (Vernicia fordii)", "tier": "t4", "trending": false, "tag": "Experimental · Anti-inflammatory · Traditional", "scores": { "composite": 32, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 3, "drug_interaction_inverse": 2 }, "description": "The seeds contain alpha-eleostearic acid with demonstrated anticancer properties in cell studies. Used in traditional Chinese medicine topically for burns and skin conditions. However, the oil is highly toxic when ingested — severe GI irritation, liver and kidney damage have been documented. Some supplement companies have marketed it as an internal supplement despite the clear toxicity risk.", "dose": "TOPICAL USE ONLY in traditional practice; oral ingestion is dangerous due to alpha-eleostearic acid toxicity", "tips": "Do not ingest tung oil — it is toxic internally. Traditional use is external only. The anticancer cell-study results do not translate to safe oral supplementation. Multiple cases of poisoning from ingestion are documented.", "cycle": "" }, { "name": "Pyrrolizidine alkaloid herbs (comfrey/borage/coltsfoot)", "tier": "t4", "trending": false, "tag": "Liver veno-occlusive disease · Carcinogen · Cumulative toxicity", "scores": { "composite": 32, "efficacy": 1, "safety": 1, "research": 3, "onset": 2, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Pyrrolizidine alkaloids (PAs) found in comfrey, borage, coltsfoot, butterbur (unpurified), and other herbs cause hepatic veno-occlusive disease — blood vessels in the liver become blocked, leading to liver failure. PAs are also confirmed genotoxic carcinogens. Toxicity is cumulative — damage accumulates silently over months before sudden liver failure. EFSA sets the margin of exposure as unacceptable at any intake level.", "dose": "NO safe intake level — EFSA considers any PA exposure an unacceptable cancer risk; cumulative hepatotoxicity", "tips": "Avoid any supplement containing comfrey, borage seed oil (unless PA-free certified), coltsfoot, or gravel root. Butterbur must be PA-free (Petadolex brand). The damage is cumulative and silent until liver failure occurs.", "cycle": "" }, { "name": "Androstenedione (prohormone)", "tier": "t4", "trending": false, "tag": "Banned · Liver toxicity · Hormonal", "scores": { "composite": 31, "efficacy": 2, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A testosterone precursor banned by the FDA and most sports organizations. Despite marketing claims, it does not reliably increase testosterone but does increase estrogen levels in men. Associated with liver damage, acne, and hormonal disruption. Classified as a controlled substance. There is no legitimate reason to use this supplement.", "dose": "AVOID — banned substance; increases estrogen, not testosterone; liver toxicity risk", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Methyl-1-testosterone (oral steroid)", "tier": "t4", "trending": false, "tag": "Liver failure · Illegal · Hormonal", "scores": { "composite": 31, "efficacy": 2, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "An oral anabolic steroid illegally sold as a supplement in some online marketplaces. Extremely toxic to the liver, with multiple cases of acute liver failure and death reported. Banned under the Anabolic Steroid Control Act. Possessing or selling this compound is a federal crime. No legitimate supplement should contain this ingredient.", "dose": "AVOID — illegal anabolic steroid; causes severe liver damage and hormonal disruption", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "SARMs (Selective Androgen Receptor Modulators)", "tier": "t4", "trending": false, "tag": "Unlicensed anabolics", "scores": { "composite": 31, "efficacy": 2, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Unapproved pharmaceutical compounds illegally sold as supplements or \"legal steroids.\" None are approved for human use anywhere. FDA has documented liver failure, heart attacks, strokes, and death. Products frequently contain undisclosed anabolic steroids — a 2023 FDA analysis found 41% of tested SARM products contained unlisted steroids or pro-hormones. Avoid entirely.", "dose": "AVOID entirely — illegal as dietary supplements; linked to liver failure and death; products are frequently adulterated", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Foxglove (Digitalis purpurea)", "tier": "t4", "trending": false, "tag": "Cardiac glycoside · Fatal", "scores": { "composite": 31, "efficacy": 1, "safety": 1, "research": 2, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Source plant for the cardiac drug digoxin. Contains cardiac glycosides that cause fatal arrhythmias at doses only slightly above therapeutic levels. Narrow margin of safety. Multiple annual deaths from people mistaking it for a safe herbal tea. Even the pharmaceutical version (digoxin) requires careful blood level monitoring. Never use the raw plant.", "dose": "AVOID completely; contains cardiac glycosides that cause fatal arrhythmias; prescription digoxin requires blood monitoring", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Phenolphthalein (hidden laxative)", "tier": "t4", "trending": false, "tag": "Carcinogen · Hidden ingredient · Weight loss", "scores": { "composite": 31, "efficacy": 1, "safety": 1, "research": 2, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A laxative removed from OTC sale in 1999 after animal studies showed it causes cancer. Still found as an undeclared ingredient in imported weight loss pills and teas — FDA has issued over 100 alerts. Causes severe diarrhoea, electrolyte imbalances, and was classified as a potential human carcinogen. If a weight loss tea or supplement causes dramatic bowel changes, it may contain phenolphthalein.", "dose": "AVOID — removed from all markets as a potential carcinogen; found hidden in imported weight loss products", "tips": "Do not take imported weight loss pills or teas that cause dramatic bowel changes — they may contain hidden phenolphthalein. Buy supplements only from regulated sources in your country.", "cycle": "" }, { "name": "Apricot kernels/Laetrile (amygdalin)", "tier": "t4", "trending": false, "tag": "Cyanide poisoning · Cancer fraud · Lethal", "scores": { "composite": 31, "efficacy": 1, "safety": 1, "research": 2, "onset": 3, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Amygdalin in apricot kernels converts to hydrogen cyanide in the body. Marketed as \"vitamin B17\" or Laetrile for cancer treatment — this is a complete fraud debunked in multiple clinical trials including an NCI-sponsored study. EFSA warns that 3 small kernels can exceed the safe cyanide limit for adults. Multiple deaths and hundreds of cyanide poisoning cases documented globally. There is zero anti-cancer benefit.", "dose": "AVOID — converts to cyanide in the body; 3 small kernels can exceed safe cyanide limits; zero cancer benefit proven", "tips": "Do not eat apricot kernels or take amygdalin/Laetrile. \"Vitamin B17\" does not exist — this is a fraudulent name. Multiple clinical trials proved no cancer benefit. Cyanide poisoning causes seizures, coma, and death.", "cycle": "" }, { "name": "Androsterone", "tier": "t3", "trending": false, "tag": "Hormone · Pheromone claims", "scores": { "composite": 30, "efficacy": 1, "safety": 2, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 2 }, "description": "A weak androgen metabolite marketed as a prohormone and pheromone supplement. No clinical evidence supports meaningful testosterone-raising effects when taken orally. Pheromone claims in humans lack rigorous scientific support. Expensive with no demonstrated benefit. May be prohibited in some sports — check anti-doping rules before use.", "dose": "No established effective dose; not recommended; lacks clinical evidence for any claimed benefit", "tips": "If taken, take with food. Timing is flexible. Check sports organisation rules — may be prohibited in competition.", "cycle": "" }, { "name": "Aconitum (monkshood/aconite)", "tier": "t4", "trending": false, "tag": "Lethal arrhythmia · TCM toxin · Cardiac arrest", "scores": { "composite": 30, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "One of the most toxic plants used in traditional medicine. Contains aconitine which blocks sodium channel inactivation, causing fatal ventricular arrhythmias. Lethal dose in humans is approximately 1–2 mg of purified aconitine. Deaths occur within hours of ingestion. Still used in some TCM preparations (Fu Zi) after extensive processing to reduce toxicity, but unprocessed or improperly processed products are lethal.", "dose": "NO safe self-medication dose; processed Fu Zi used only by expert TCM practitioners with extreme caution; raw aconite is lethal", "tips": "Do not self-medicate with aconite in any form. Even processed TCM preparations require expert practitioner supervision. Accidental aconite poisoning from herbal products causes death within hours. Immediate emergency treatment required.", "cycle": "" }, { "name": "GHB precursors (1,4-butanediol/GBL)", "tier": "t4", "trending": false, "tag": "Respiratory arrest · Addiction · Date rape drug", "scores": { "composite": 30, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "1,4-Butanediol and gamma-butyrolactone are industrial solvents that convert to GHB in the body. Sold online as \"dietary supplements\" for sleep and muscle growth. Cause rapid sedation, respiratory depression, coma, and death — especially when combined with alcohol. Highly addictive with life-threatening withdrawal syndrome requiring medical detoxification. Classified as date rape drugs.", "dose": "AVOID — converts to GHB; causes respiratory arrest, coma, and death; highly addictive with lethal withdrawal", "tips": "Do not take any product containing 1,4-butanediol, GBL, or GHB precursors. Life-threatening when combined with alcohol. Withdrawal requires medical supervision. These are controlled substances in most jurisdictions.", "cycle": "" }, { "name": "Sodium chlorite (MMS/Miracle Mineral Supplement)", "tier": "t4", "trending": false, "tag": "Chemical burn · Bleach ingestion · Fraud", "scores": { "composite": 30, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Marketed as \"Miracle Mineral Supplement\" or MMS, this is industrial bleach (chlorine dioxide) sold fraudulently as a cure for cancer, autism, malaria, and HIV. Causes severe chemical burns to the GI tract, respiratory failure, and life-threatening drops in blood pressure. FDA has issued multiple warnings. Promoters have been criminally prosecuted. There is zero medical benefit. This is a dangerous fraud.", "dose": "AVOID — this is industrial bleach; causes chemical burns, organ damage, and death; FDA warns against all use", "tips": "Do not ingest sodium chlorite, chlorine dioxide, or any product labelled MMS. This is industrial bleach. It cures nothing. Promoters have been imprisoned for fraud. Seek evidence-based medical care instead.", "cycle": "" }, { "name": "Strychnos nux-vomica (strychnine-containing)", "tier": "t4", "trending": false, "tag": "Convulsions · Lethal · Traditional misuse", "scores": { "composite": 30, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Contains strychnine — a potent convulsant poison that blocks glycine receptors in the spinal cord, causing uncontrollable muscle spasms and respiratory failure. Lethal dose is 30–120 mg strychnine. Still found in some traditional medicine preparations and homeopathic products (at dilutions claiming to be safe). Even \"low-dose\" preparations carry risk because strychnine content is variable and unpredictable.", "dose": "NO safe dose for self-medication; contains strychnine which is lethal at 30–120 mg; avoid all preparations", "tips": "Do not take any product containing nux vomica, strychnine, or Strychnos. Death from strychnine poisoning involves conscious, agonising muscle spasms and suffocation. Homeopathic preparations at extreme dilutions may be inert but are not worth the risk.", "cycle": "" }, { "name": "Thyroid glandular supplements (desiccated)", "tier": "t4", "trending": false, "tag": "Thyrotoxicosis · Hormonal disruption · Undeclared hormones", "scores": { "composite": 30, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 3, "drug_interaction_inverse": 1 }, "description": "Supplements made from desiccated animal thyroid glands that contain unpredictable amounts of active thyroid hormones (T3 and T4). Multiple case reports document thyrotoxicosis, atrial fibrillation, and bone loss from thyroid glandular supplements sold as \"natural energy boosters.\" FDA has issued warnings. Hormone content varies wildly between batches. Can cause dangerous cardiac arrhythmias in people with underlying heart conditions.", "dose": "AVOID — contains unpredictable amounts of active thyroid hormones; risk of thyrotoxicosis and cardiac arrhythmia", "tips": "Do not take thyroid glandular supplements without physician supervision and monitoring. Active thyroid hormone content is unpredictable. Can cause dangerous heart rhythm changes, anxiety, tremor, and bone loss. Prescription thyroid medication has controlled, predictable dosing.", "cycle": "" }, { "name": "Colloidal silver", "tier": "t4", "trending": false, "tag": "Antimicrobial claims · Toxicity", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "FDA states there is no safe or effective medical use for oral silver supplements. Causes argyria — permanent, irreversible blue-grey discolouration of skin, eyes, and organs that does not fade. No antimicrobial benefit when taken orally has been demonstrated in any clinical trial. FDA has taken enforcement action against marketers of these products.", "dose": "AVOID — causes permanent irreversible blue-grey skin discolouration (argyria); no proven benefit", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "1,3-DMBA (dimethylbutylamine)", "tier": "t4", "trending": false, "tag": "Stimulant · Cardiovascular · Seizure", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A synthetic stimulant found in some pre-workout and weight loss products sold online and in retail stores. FDA has warned it is not a legitimate dietary ingredient and has no place in supplements. Linked to cardiovascular emergencies, seizures, and at least one death. Check product labels carefully before purchasing any pre-workout supplement.", "dose": "AVOID — not a dietary ingredient; FDA-warned; linked to cardiac events and seizures", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Aconite (Aconitum napellus)", "tier": "t4", "trending": false, "tag": "Cardiac arrest · Neurotoxicity · Fatal", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "One of the most toxic plants on Earth. The lethal dose can be as low as 2 mg, meaning even trace amounts can kill. Multiple deaths from traditional medicine preparations have been documented worldwide. There is no antidote. WHO says there is no safe medicinal use. Death occurs through cardiac arrest and respiratory paralysis.", "dose": "AVOID — no safe dose; rapidly fatal via cardiac arrhythmia and respiratory paralysis", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Lobelia (Lobelia inflata)", "tier": "t4", "trending": false, "tag": "Respiratory · Emetic · Toxic", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Sometimes called \"Indian tobacco\" and historically used for respiratory conditions, but the therapeutic dose is dangerously close to the toxic dose. Causes violent vomiting, respiratory depression, convulsions, and potentially coma at doses only slightly above those used medicinally. FDA classified it as a dangerous herb. No safe supplemental use exists.", "dose": "AVOID — narrow therapeutic window; vomiting, respiratory depression, and convulsions at slightly elevated doses", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Sassafras oil", "tier": "t4", "trending": false, "tag": "Safrole · Hepatocarcinogen", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Contains safrole, which is classified as a confirmed liver carcinogen by international cancer authorities. Safrole is also a precursor chemical for the illegal drug MDMA. FDA banned safrole as a food additive in 1960. Despite this, sassafras tea and root bark products are still sold in some markets. There is no safe dose for internal consumption.", "dose": "AVOID — safrole is a confirmed hepatocarcinogen; banned as a food additive since 1960", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Methyl synephrine", "tier": "t4", "trending": false, "tag": "Cardiovascular · Arrhythmia", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A potent synthetic stimulant found in some weight loss and pre-workout products that causes dangerous heart rhythm disturbances. More cardiotoxic than regular synephrine due to its enhanced ability to stimulate heart receptors. Multiple adverse cardiovascular events have been reported. Not a legitimate dietary ingredient by any regulatory standard.", "dose": "AVOID — potent cardiovascular stimulant; causes arrhythmia and hypertensive crisis", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Silver protein (mild silver protein)", "tier": "t4", "trending": false, "tag": "Argyria · No efficacy", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 3 }, "description": "A form of colloidal silver with larger particles that accumulate more readily in tissues, causing faster onset of argyria, the irreversible permanent blue-grey skin discolouration. No antimicrobial benefit when taken orally has been demonstrated. FDA says there is no safe or effective medical use for any silver-containing supplement taken by mouth.", "dose": "AVOID — causes irreversible skin discolouration (argyria); no proven oral health benefit", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Raw thyroid glandulars", "tier": "t4", "trending": false, "tag": "Thyrotoxicosis · Hormonal", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Desiccated animal thyroid glands sold as supplements. Contain actual thyroid hormones (T3 and T4) in unpredictable amounts. Multiple cases of thyrotoxicosis have been reported — symptoms include rapid heartbeat, tremor, anxiety, and potentially fatal thyroid storm. Thyroid hormones must only be prescribed and dosed by a physician.", "dose": "AVOID; contains unpredictable thyroid hormone levels; causes thyrotoxicosis; use only under medical prescription", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Strychnine (nux vomica)", "tier": "t4", "trending": false, "tag": "Neurotoxin · Fatal seizures", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Nux vomica seeds contain strychnine, one of the most potent convulsant poisons known. It causes uncontrollable muscle spasms and seizures that can lead to respiratory failure and death. Despite this, it is still found in some homeopathic and traditional medicine products, sometimes at concentrations high enough to cause poisoning. The lethal dose in humans is approximately 30 to 120 mg. There is absolutely no legitimate supplement use.", "dose": "AVOID completely; strychnine causes fatal seizures; lethal dose is 30–120 mg; no safe supplement use", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Oil of wintergreen (oral)", "tier": "t4", "trending": false, "tag": "Methyl salicylate · Fatal toxicity", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains methyl salicylate, which is rapidly converted to salicylic acid (aspirin) in the body. One teaspoon of wintergreen oil contains the equivalent of about 21 adult aspirin tablets, making accidental overdose extremely easy. Multiple deaths have been reported from oral ingestion, particularly in children. Topical use in small amounts for muscle pain is the only acceptable application. Never take wintergreen oil by mouth.", "dose": "AVOID oral use entirely — 1 teaspoon equals ~21 aspirin tablets; fatal overdose from small amounts", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Camphor oil (oral)", "tier": "t4", "trending": false, "tag": "Seizures · Organ failure · Fatal", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Camphor is safe for topical use in products like Vicks VapoRub at low concentrations, but oral ingestion of camphor oil is extremely dangerous. As little as 2 grams can cause seizures in adults, and smaller amounts can be fatal in children. FDA banned camphor concentrations above 11 percent in consumer products in 1983. Sometimes found in traditional medicine products from Asia at dangerous concentrations.", "dose": "AVOID oral ingestion entirely — seizures at 2 g in adults; fatal in children at lower doses", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Belladonna (Atropa belladonna)", "tier": "t4", "trending": false, "tag": "Anticholinergic · Delirium · Fatal", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains atropine, scopolamine, and hyoscyamine — anticholinergic alkaloids that cause delirium, seizures, and death. All plant parts are highly toxic. Poisoning deaths occur annually. FDA warned against homeopathic belladonna teething tablets in 2016 following infant deaths. There is no safe supplement dose.", "dose": "AVOID — all parts toxic; causes anticholinergic syndrome, delirium, seizures, and death", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Yellow oleander (Thevetia peruviana)", "tier": "t4", "trending": false, "tag": "Cardiac glycoside · Fatal arrhythmia", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Every part of this ornamental plant contains thevetin, a cardiac glycoside similar to digoxin that causes fatal heart rhythm disturbances. Used in traditional medicine in some regions and as a means of self-harm in South Asia. A single fruit can contain a lethal dose. There is no safe way to prepare or consume it as a supplement. Symptoms progress rapidly from nausea to fatal cardiac arrest.", "dose": "AVOID — a single fruit can be lethal; causes fatal cardiac arrhythmia; no safe dose exists", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Croton oil (Croton tiglium)", "tier": "t4", "trending": false, "tag": "Vesicant · GI hemorrhage · Carcinogen", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 5, "cost": 1, "drug_interaction_inverse": 1 }, "description": "One of the most potent irritants known, historically used as a drastic purgative. A single drop on skin causes severe blistering. Oral ingestion causes violent bloody diarrhoea, haemorrhage, circulatory collapse, and death. Contains phorbol esters classified as carcinogens. Banned OTC. Still found in some Asian traditional preparations.", "dose": "AVOID — one of the most dangerous plant oils; causes hemorrhagic gastroenteritis and death", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "C60 fullerene (carbon 60)", "tier": "t3", "trending": false, "tag": "Anti-aging · Antioxidant · Experimental", "scores": { "composite": 28, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 2 }, "description": "A spherical carbon molecule that gained attention after a 2012 rat study showed dramatic lifespan extension. However, that study had major methodological flaws and has not been replicated. No human clinical trials exist. Dissolved in olive oil for oral use, the particle safety profile is completely unknown at chronic doses. Quality control is extremely poor — many products contain impurities or inadequate amounts.", "dose": "No established safe human dose; the rat study used C60 in olive oil but is methodologically flawed and unreplicated", "tips": "No human evidence exists. The original rat study had serious methodological problems. Product quality is highly variable and unregulated. Potential nanoparticle toxicity at chronic doses is unknown. Not recommended.", "cycle": "" }, { "name": "Deer placenta extract", "tier": "t3", "trending": false, "tag": "Anti-aging · Collagen · Women's health", "scores": { "composite": 28, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 2 }, "description": "Marketed in Southeast Asia as an anti-aging and beauty supplement. Contains growth factors, collagen, and hormones. No controlled clinical trials support oral consumption for anti-aging or any health benefit. Oral growth factors are digested in the stomach before reaching target tissues. Concerns about prion transmission, contamination, and undeclared hormones. Extremely expensive with no evidence base.", "dose": "No evidence-based dose; marketed products typically suggest 1–2 capsules daily; no clinical trial support", "tips": "No clinical evidence supports any anti-aging claim. Oral growth factors are digested before absorption. Prion and contamination risks from animal placenta products. Save your money. Very expensive with zero proven benefit.", "cycle": "" }, { "name": "Stem cell supplements (oral)", "tier": "t3", "trending": false, "tag": "Anti-aging · Regenerative · Unproven", "scores": { "composite": 28, "efficacy": 1, "safety": 2, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 2 }, "description": "Various products marketed as oral stem cell activators, stem cell nutrition, or plant stem cells. There is zero evidence that any oral supplement activates stem cells in the human body. Plant stem cells are completely non-functional in human tissue. \"Stem cell activator\" supplements contain ordinary antioxidants rebranded with misleading names. FTC has issued warnings against false stem cell product claims.", "dose": "No evidence-based dose; these products have no scientific basis; FTC has warned against fraudulent stem cell claims", "tips": "These products do not work as claimed. Plant stem cells cannot function in human tissue. \"Stem cell activator\" is a marketing term with no scientific meaning. Save your money for evidence-based supplements.", "cycle": "" }, { "name": "Higenamine (norcoclaurine, pre-workout)", "tier": "t4", "trending": false, "tag": "Cardiac arrhythmia · Banned stimulant · Pre-workout", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A beta-adrenergic agonist found in some pre-workout and fat-burning supplements. Banned by WADA in 2017 due to stimulant properties. Causes dose-dependent increases in heart rate and blood pressure with risk of cardiac arrhythmias. FDA issued warnings about supplements containing higenamine. Often undeclared on labels — found in products containing aconite, lotus seed, or Nandina. No evidence it enhances exercise performance.", "dose": "AVOID — banned by WADA; causes cardiac arrhythmias; often undeclared in pre-workout supplements", "tips": "Do not take supplements containing higenamine or norcoclaurine. Check labels for Nandina domestica, aconite, or lotus plumule which contain it. Banned in competitive sports. No proven performance benefit.", "cycle": "" }, { "name": "Oleander extract (Nerium oleander)", "tier": "t4", "trending": false, "tag": "Cardiac glycoside toxicity · Lethal · Cancer fraud", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "All parts of the oleander plant contain cardiac glycosides (oleandrin) that are lethal at small doses. Promoted fraudulently as a cancer treatment despite zero clinical evidence. A single leaf can kill a child. Causes fatal cardiac arrhythmias, vomiting, and multi-organ failure. The supplement Anvirzel containing oleander extract was denied FDA approval. Oleandrin was briefly promoted during COVID-19 with no evidence.", "dose": "NO safe dose — a single oleander leaf can be lethal; all products containing oleander extract should be avoided", "tips": "Do not take any product containing oleander or oleandrin. Lethal cardiac toxicity at tiny doses. The cancer treatment claims are completely fraudulent. Even handling the plant without gloves can cause poisoning.", "cycle": "" }, { "name": "Tiratricol (TRIAC, thyroid hormone analogue)", "tier": "t4", "trending": false, "tag": "Thyrotoxicosis · Cardiac arrest · Weight loss fraud", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A thyroid hormone analogue (triiodothyroacetic acid) sold illegally as a weight loss supplement. Causes thyrotoxicosis, cardiac arrhythmias, and has resulted in deaths. FDA issued a public health advisory and import alerts. Suppresses the thyroid axis, causing dependence. Particularly dangerous because the weight loss it causes is from muscle wasting and metabolic crisis, not fat loss. Found in products marketed as \"metabolic boosters.\"", "dose": "AVOID — causes thyrotoxicosis, cardiac arrhythmias, and death; FDA import alert active; no safe supplement dose", "tips": "Do not take TRIAC or tiratricol. It is an unapproved thyroid hormone that causes life-threatening metabolic crisis. Weight loss is from muscle wasting, not fat loss. If a weight loss product produces dramatic results with tremor and palpitations, stop immediately.", "cycle": "" }, { "name": "Khat extract (Catha edulis)", "tier": "t4", "trending": false, "tag": "Cardiovascular toxicity · Addiction · Banned substance", "scores": { "composite": 28, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Contains cathinone — a Schedule I controlled substance in many countries — which is an amphetamine analogue. Khat supplements or extracts cause hypertension, tachycardia, psychosis, and are physically addictive. WHO classifies cathinone as a drug of abuse. Chronic use causes liver damage and oral cancer. Selling khat extract as a supplement is illegal in most jurisdictions and constitutes drug trafficking.", "dose": "AVOID — contains Schedule I amphetamine analogue cathinone; causes addiction, psychosis, and cardiovascular toxicity", "tips": "Do not take khat extract or cathinone-containing supplements. This is a controlled substance in most countries. Addictive with serious cardiovascular and psychiatric side effects. Possession may constitute a criminal offence.", "cycle": "" }, { "name": "Laetrile (amygdalin / vitamin B17)", "tier": "t4", "trending": false, "tag": "Cyanide · Cancer fraud", "scores": { "composite": 27, "efficacy": 1, "safety": 1, "research": 2, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Derived from apricot kernels and promoted as a cancer cure in the 1970s–80s. Breaks down into hydrogen cyanide in the body. Multiple trials found no anti-cancer benefit. FDA banned it as a cancer treatment. Cyanide poisoning from laetrile has caused deaths. Despite being debunked, it continues to be sold online and at alternative clinics.", "dose": "AVOID; releases hydrogen cyanide in the body; no anti-cancer benefit; deaths documented", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Pennyroyal oil (Mentha pulegium)", "tier": "t4", "trending": false, "tag": "Abortifacient · Hepatotoxicity · Fatal", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains pulegone, which the body converts into a liver-toxic compound through normal metabolism. Multiple documented deaths from oral ingestion have been reported, with lethal doses as low as 10 mL of the essential oil. Historically misused as an herbal remedy. No therapeutic benefit whatsoever. There is no safe dose for internal use.", "dose": "AVOID — lethal at doses as low as 10 mL of essential oil", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Coltsfoot (Tussilago farfara)", "tier": "t4", "trending": false, "tag": "Pyrrolizidine alkaloids · Liver cancer", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Contains pyrrolizidine alkaloids that are classified as confirmed liver carcinogens. These toxic compounds cause liver vein blockage and can lead to liver cancer with repeated exposure. Historically used for cough, but the cancer risk far outweighs any respiratory benefit. Banned or restricted as a food ingredient in multiple countries.", "dose": "AVOID — contains hepatocarcinogenic pyrrolizidine alkaloids; banned in multiple countries", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Comfrey root tea (internal)", "tier": "t4", "trending": false, "tag": "PA hepatotoxicity", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Comfrey root taken internally contains high concentrations of pyrrolizidine alkaloids that cause veno-occlusive liver disease — small liver veins become blocked. Multiple countries have banned internal comfrey. Even short-term ingestion has caused severe liver damage. Topical use for muscle and joint pain has much lower systemic absorption and better safety data.", "dose": "AVOID internal use; pyrrolizidine alkaloids cause irreversible liver damage; external use only is safer", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Amanita muscaria (fly agaric)", "tier": "t4", "trending": false, "tag": "Neurotoxin · Psychoactive · Unpredictable", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A toxic mushroom increasingly promoted on social media as a microdosing supplement for sleep and anxiety. Contains ibotenic acid and muscimol, which cause unpredictable psychoactive effects ranging from sedation to delirium, seizures, and coma. Potency varies wildly between individual mushrooms, making dosing impossible to control safely. Multiple poisoning cases reported annually. No clinical trial evidence supports any health benefit.", "dose": "AVOID — unpredictable neurotoxic potency; no safe dose established; poisoning cases increasing", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Miracle Mineral Supplement (MMS / chlorine dioxide)", "tier": "t4", "trending": false, "tag": "Chemical burn · Organ damage · Fraud", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Industrial bleach (chlorine dioxide) fraudulently marketed as a cure for autism, cancer, HIV, and COVID-19. FDA has issued multiple warnings and the DOJ has prosecuted sellers. Causes severe chemical burns to the mouth, throat, and digestive tract. Multiple hospitalisations and at least one death linked to MMS use. Often sold through social media groups that coach parents to give it to autistic children. Report sellers to authorities.", "dose": "AVOID — this is industrial bleach; causes severe chemical burns and organ damage; FDA-warned", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Raw adrenal glandulars", "tier": "t4", "trending": false, "tag": "Cortisol · Adrenal fatigue · Hormonal", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Desiccated animal adrenal glands marketed for \"adrenal fatigue,\" a condition not recognised by any endocrinology society. Products may contain unpredictable cortisol levels, suppressing your own adrenal function and risking Cushing syndrome or adrenal crisis on withdrawal. FDA has actioned contaminated glandular products.", "dose": "AVOID — contains unpredictable cortisol; \"adrenal fatigue\" is not a real medical diagnosis", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Black salve (escharotic)", "tier": "t4", "trending": false, "tag": "Tissue destruction · Cancer fraud · Disfigurement", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A corrosive paste of bloodroot (sanguinarine) and zinc chloride marketed as a \"natural\" skin cancer treatment. Destroys healthy and cancerous tissue alike, causing severe disfiguring scars and necrosis. Multiple cases of people losing facial tissue. Delays real cancer treatment. FDA banned with multiple enforcement actions.", "dose": "AVOID — causes severe tissue destruction and disfigurement; delays proper cancer treatment", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Turpentine (oral)", "tier": "t4", "trending": false, "tag": "Organ damage · Chemical poisoning", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Pine-derived solvent promoted on social media as an antiparasitic \"detox.\" Ingestion causes chemical burns to the mouth and gut, kidney damage, respiratory distress, and CNS depression. As little as 15 mL is fatal in children. Hundreds of poison control calls annually. There is no medicinal benefit whatsoever.", "dose": "AVOID — causes chemical burns, kidney failure, and death; no medicinal use whatsoever", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Poke root (Phytolacca americana)", "tier": "t4", "trending": false, "tag": "Emetic · Organ damage · Blood disorders", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Sometimes promoted for immune stimulation. Contains toxic phytolaccatoxin and phytolaccigenin causing violent vomiting, bloody diarrhoea, dangerous hypotension, and haemolytic anaemia. All plant parts become increasingly toxic with maturity. Young shoots are edible only after repeated boiling to remove toxins.", "dose": "AVOID — causes hemolytic anemia, organ damage, and potentially fatal hypotension", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Jimsonweed (Datura stramonium)", "tier": "t4", "trending": false, "tag": "Anticholinergic · Delirium · Fatal", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 4, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains the same anticholinergic alkaloids as belladonna at variable, unpredictable concentrations. Causes violent delirium, hyperthermia, seizures, and death. EDs regularly treat jimsonweed poisonings, especially in teenagers. Effects last 24–48 hours. No safe recreational or medicinal dose exists.", "dose": "AVOID — unpredictable alkaloid content; causes prolonged delirium, hyperthermia, and death", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Cesium chloride (high pH therapy)", "tier": "t4", "trending": false, "tag": "Cardiac arrest · Pseudoscience · Lethal", "scores": { "composite": 26, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 2, "drug_interaction_inverse": 1 }, "description": "Marketed as \"high pH therapy\" for cancer based on the completely false claim that cancer cannot survive in an alkaline environment. Cesium chloride causes fatal cardiac arrhythmias by disrupting potassium channels. Multiple deaths documented including a widely reported 2024 case. FDA has issued multiple warnings. The alkaline cancer theory has been thoroughly debunked. There is absolutely no benefit.", "dose": "AVOID — causes fatal cardiac arrhythmias; the \"alkaline cancer cure\" theory is debunked pseudoscience", "tips": "Do not take cesium chloride for any reason. The alkaline cancer cure theory is scientifically false. Multiple deaths from cardiac arrest are documented. If someone recommends this, they are misinformed.", "cycle": "" }, { "name": "Aristolochic acid (in some herbal products)", "tier": "t4", "trending": false, "tag": "Kidney cancer · Nephrotoxicity", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Classified as a confirmed human carcinogen by international cancer authorities. WHO warns it causes irreversible kidney damage that progresses to bladder cancer. Found in some traditional Chinese and Ayurvedic herbal products, sometimes under names like \"mu tong\" or \"fang ji.\" There is no safe dose. Always check herbal product ingredient lists carefully.", "dose": "ZERO safe dose — avoid \"mu tong,\" \"fang ji,\" or \"Aristolochia\"", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Usnic acid (weight loss)", "tier": "t4", "trending": false, "tag": "Hepatotoxicity · Mitochondrial uncoupling", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A lichen-derived compound marketed for fat loss, but extremely dangerous. Multiple reports of acute liver failure have been documented, including cases requiring liver transplant and at least one death. FDA issued warnings back in 2001. There is no trial evidence that it even works for weight loss. No safe dose has been established.", "dose": "AVOID — no safe dose established; severe hepatotoxicity risk", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Fo-Ti (Polygonum multiflorum / He Shou Wu)", "tier": "t4", "trending": false, "tag": "Anti-aging · Hair · Liver risk", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 2 }, "description": "A traditional Chinese longevity herb that carries serious safety risks. NCCIH reports multiple cases of serious liver damage including liver failure and death linked to this herb. Despite centuries of traditional use, no human trial evidence supports anti-aging or hair growth claims. The risk of liver damage far outweighs any potential benefits.", "dose": "AVOID — hepatotoxicity risk; no evidence of benefit", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Calomel (mercurous chloride)", "tier": "t4", "trending": false, "tag": "Mercury poisoning · Nephrotoxicity", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A mercury compound still found in some traditional Ayurvedic and Chinese medicine products today. Causes irreversible kidney damage, brain damage, and death even at low doses. FDA banned it from over-the-counter drugs. Mercury accumulates in the body over time. Always check traditional herbal products for mercury content before using them.", "dose": "AVOID — contains mercury; no safe dose for any purpose", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Comfrey (Symphytum officinale, oral)", "tier": "t4", "trending": false, "tag": "Hepatotoxicity · Pyrrolizidine alkaloids", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains toxic compounds called pyrrolizidine alkaloids that cause liver vein blockage disease, a serious and potentially fatal condition. FDA, European, and Australian authorities all advise against oral use. Multiple cases of liver failure have been reported. Topical application for musculoskeletal pain is the only acceptable use.", "dose": "AVOID oral use entirely — topical application only for musculoskeletal pain", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Cesium chloride (alkaline therapy)", "tier": "t4", "trending": false, "tag": "Cardiac arrest · Pseudoscience", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Marketed as \"alkaline cancer therapy,\" but this concept has no scientific basis. Multiple reports of fatal heart rhythm disturbances have been linked to cesium chloride use. FDA has issued a formal warning against it. No trial evidence supports any benefit whatsoever. The risk of sudden cardiac death makes this one of the most dangerous supplements sold.", "dose": "AVOID — risk of fatal cardiac arrhythmia; no therapeutic benefit", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Germander (Teucrium chamaedrys)", "tier": "t4", "trending": false, "tag": "Hepatotoxicity · Banned herb", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Banned in France since 1992 after multiple cases of hepatitis and liver failure. Contains compounds that the body converts into liver-damaging toxins through normal metabolism. No therapeutic benefit has been demonstrated in clinical trials. Still occasionally found in some herbal blends and traditional formulations. Check ingredient lists carefully.", "dose": "AVOID entirely — banned in multiple countries due to liver toxicity", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Chaparral (Larrea tridentata)", "tier": "t4", "trending": false, "tag": "Hepatotoxicity", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 2, "cost": 2, "drug_interaction_inverse": 1 }, "description": "A desert shrub marketed for \"detox\" and antioxidant benefits that carries serious liver damage risk. The FDA has received multiple reports of hepatitis, liver failure, and death associated with chaparral use. The active compound NDGA causes dose-dependent liver and kidney toxicity. No clinical benefit has been demonstrated in any human trial.", "dose": "AVOID — FDA-warned hepatotoxicant; multiple cases of liver failure and death", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Hydrazine sulfate", "tier": "t4", "trending": false, "tag": "Cancer cachexia claims · Toxic", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Promoted as a cancer cachexia treatment since the 1970s. Three large NCI-sponsored RCTs found no benefit and showed increased toxicity vs placebo. Known hepatotoxin and neurotoxin. Has extremely dangerous interactions with tyramine-containing foods and many medications. Has contributed to patient deaths. No legitimate therapeutic use.", "dose": "AVOID; NCI trials showed no cancer benefit plus increased toxicity; hepatotoxic and neurotoxic", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Calamus root (Acorus calamus)", "tier": "t4", "trending": false, "tag": "Carcinogen · Beta-asarone", "scores": { "composite": 24, "efficacy": 1, "safety": 1, "research": 1, "onset": 3, "cost": 1, "drug_interaction_inverse": 1 }, "description": "Contains beta-asarone, classified as a probable human carcinogen by international authorities. FDA banned calamus as a food additive in 1968 after animal studies showed it causes intestinal tumours. Still found in some traditional Ayurvedic and Chinese medicine products. The European variety contains the highest beta-asarone levels. There is no safe dose for internal consumption. No clinical trial has demonstrated any therapeutic benefit.", "dose": "AVOID — beta-asarone is a probable carcinogen; FDA banned as food additive in 1968", "tips": "Do not take this supplement.", "cycle": "" }, { "name": "Greater celandine (Chelidonium majus)", "tier": "t4", "trending": false, "tag": "Liver toxicity · Hepatitis", "scores": { "composite": 22, "efficacy": 1, "safety": 1, "research": 1, "onset": 2, "cost": 1, "drug_interaction_inverse": 1 }, "description": "A European herb once used for digestive complaints that turned out to be dangerous. Multiple case reports of serious liver damage including hepatitis and acute liver failure have been documented. Banned or restricted in several countries including Germany. No proven therapeutic benefit justifies the serious liver damage risk it carries.", "dose": "AVOID — multiple reports of severe hepatotoxicity; no demonstrated benefit", "tips": "Do not take this supplement.", "cycle": "" } ]