Supplement Reference

Complete reference guide to all vitamins, minerals, and supplements

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Quick Reference Guide

A comprehensive overview of common supplements. Click any supplement name for the full deep-dive article.

Vitamins

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Vitamin A	Vision, immunity, skin	2,500-10,000 IU	Retinyl palmitate or beta-carotene	With fat
Vitamin B1 (Thiamine)	Energy, nervous system	25-100 mg	Benfotiamine	Morning
Vitamin B2 (Riboflavin)	Energy, antioxidant	25-100 mg	Riboflavin-5-phosphate	Morning
Vitamin B3 (Niacin)	Cholesterol, energy	50-500 mg	Niacinamide (flush-free)	With food
Vitamin B5 (Pantothenic Acid)	Hormones, energy	100-500 mg	Pantothenic acid	Morning
Vitamin B6	Neurotransmitters, mood	25-100 mg	P5P (pyridoxal-5-phosphate)	Morning
Vitamin B7 (Biotin)	Hair, skin, nails	2,500-10,000 mcg	Biotin	Any time
Vitamin B9 (Folate)	DNA synthesis, mood	400-800 mcg	Methylfolate	Morning
Vitamin B12	Energy, nerves, mood	500-2,000 mcg	Methylcobalamin	Morning
B-Complex	Energy, stress, metabolism	1 capsule	Methylated forms	Morning
Vitamin C	Immunity, antioxidant, collagen	500-2,000 mg	Ascorbic acid or liposomal	Split doses
Vitamin D3	Bones, immunity, mood	2,000-5,000 IU	Cholecalciferol	Morning with fat
Vitamin E	Antioxidant, skin	100-400 IU	Mixed tocopherols	With fat
Vitamin K2	Calcium direction, bones	100-200 mcg	MK-7	Morning with fat

Minerals

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Calcium	Bones, muscles, nerves	500-1,000 mg	Citrate	With food, split
Chromium	Blood sugar	200-500 mcg	Chromium picolinate	With meals
Copper	Iron metabolism, antioxidant	1-2 mg	Copper glycinate	Away from zinc
Iodine	Thyroid function	150-300 mcg	Potassium iodide	Morning
Iron	Oxygen transport, energy	18-45 mg	Iron bisglycinate	Empty stomach with C
Magnesium	Sleep, stress, muscles	200-400 mg	Glycinate or threonate	Evening
Manganese	Bones, metabolism	2-5 mg	Manganese glycinate	With food
Potassium	Electrolyte, blood pressure	99-500 mg	Potassium citrate	With food
Selenium	Thyroid, immunity	100-200 mcg	Selenomethionine	With food
Zinc	Immunity, testosterone	15-30 mg	Zinc picolinate	With food

Amino Acids

Supplement	Key Benefits	Typical Dose	Best Form	Timing
5-HTP	Mood, sleep	50-200 mg	5-HTP	Evening (away from protein)
GABA	Relaxation, sleep	250-750 mg	GABA or Pharma GABA	Evening
Glycine	Sleep, collagen	3-5 g	Glycine powder	Before bed
L-Theanine	Calm focus	100-400 mg	L-Theanine	Any time
NAC	Glutathione, liver	600-1,800 mg	NAC	Empty stomach
Taurine	Heart, energy	500-2,000 mg	Taurine	Any time
Tryptophan	Sleep, mood	500-1,500 mg	L-Tryptophan	Evening (away from protein)
Tyrosine	Focus, stress	500-2,000 mg	L-Tyrosine	Morning empty stomach

Nootropics

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Alpha-GPC	Memory, focus	300-600 mg	Alpha-GPC	Morning
Bacopa Monnieri	Memory, learning	300-600 mg	Standardized extract	With fat
CDP-Choline	Focus, neuroprotection	250-500 mg	Citicoline	Morning
Ginkgo Biloba	Circulation, memory	120-240 mg	Standardized extract	Morning
Lion’s Mane	NGF, neuroprotection	500-3,000 mg	Fruiting body extract	Morning
Phosphatidylserine	Memory, cortisol	100-300 mg	PS	With food

Adaptogens

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Ashwagandha	Stress, testosterone, sleep	300-600 mg	KSM-66 or Sensoril	Evening
Rhodiola Rosea	Energy, mental performance	200-400 mg	3% rosavins extract	Morning
Holy Basil (Tulsi)	Stress, inflammation	300-600 mg	Standardized extract	Morning or evening
Ginseng	Energy, immunity	200-400 mg	Panax ginseng	Morning

Fatty Acids

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Omega-3 Fish Oil	Brain, heart, inflammation	1,000-3,000 mg EPA+DHA	Triglyceride form	With food
Krill Oil	Similar to fish oil + astaxanthin	500-1,000 mg	Krill oil	With food

Antioxidants & Longevity

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Alpha-Lipoic Acid	Antioxidant, blood sugar	300-600 mg	R-ALA	Empty stomach
Astaxanthin	Powerful antioxidant	4-12 mg	Natural astaxanthin	With fat
CoQ10	Energy, heart	100-300 mg	Ubiquinol	With fat
Curcumin	Inflammation, brain	500-1,500 mg	With piperine or lipid	With food
Quercetin	Antioxidant, immunity	500-1,000 mg	Quercetin phytosome	With food
Resveratrol	Longevity, SIRT1	150-500 mg	Trans-resveratrol	Morning

Metabolic & Blood Sugar

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Berberine	Blood sugar, cholesterol	500-1,500 mg	Berberine HCl	With meals
Cinnamon	Blood sugar	1-3 g	Ceylon cinnamon	With meals

Gut Health

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Probiotics	Gut health, immunity	10-50 billion CFU	Multi-strain	Morning
Digestive Enzymes	Digestion	Per label	Broad-spectrum	With meals
Glutamine	Gut lining, recovery	5-10 g	L-Glutamine	Any time

Performance & Recovery

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Creatine	Strength, power, cognition	3-5 g	Creatine monohydrate	Any time
Beta-Alanine	Endurance	3-6 g	Beta-alanine	Split doses
Citrulline	Blood flow, performance	6-8 g	L-Citrulline	Pre-workout
Collagen	Joints, skin, hair	10-20 g	Hydrolyzed peptides	Any time

Sleep

Supplement	Key Benefits	Typical Dose	Best Form	Timing
Melatonin	Sleep onset	0.3-3 mg	Sublingual	30 min before bed
Magnesium Glycinate	Relaxation, sleep	300-400 mg	Glycinate	Evening
Glycine	Sleep quality	3 g	Powder	Before bed
L-Theanine	Calm	200-400 mg	L-Theanine	Before bed

How to Use This Reference

Find supplements that match your goals
Check the full article for detailed information
Use the Stack Analyzer to check for interactions
Start with essentials before adding advanced supplements

Common Stacking Rules

Always pair: Vitamin D3 + K2 + Magnesium
Balance minerals: Zinc requires copper (10:1 ratio)
Separate competitors: Calcium away from iron, zinc, magnesium
Fat-soluble vitamins: Take with dietary fat (A, D, E, K)
B vitamins: Take in the morning (energizing)
Magnesium: Take in evening (relaxing)