All Supplements

Comprehensive, research-backed guides to individual supplements. Learn about dosages, timing, benefits, and what to expect.

All Vitamins Minerals Nootropics Adaptogens Amino Acids Peptides
Adsorbent

Activated Charcoal

A genuine poison-control tool that's been oversold as a daily 'detox' — and it can quietly cancel your other meds.

500–1,000 mg occasional (gas); poisoning doses are medical only Occasional, on an empty-ish stomach; separated from all meds/supplements/food by 2+ hours
Herb

Aloe Vera (Oral)

Inner-leaf gel for digestive comfort and blood-sugar support — but only the purified kind

100-200 mg/day (decolorized inner-leaf gel) With or shortly before meals
Herb

Andrographis (Andrographis paniculata)

The 'Indian echinacea' people reach for at the first tickle of a cold.

200-400 mg/day standardized extract At the first sign of cold symptoms, with food, split into 2-3 doses
Herb

Apple Cider Vinegar

A modest metabolic helper that's been wildly over-promised — useful with realistic expectations and a few real precautions.

15-30 ml (1-2 tablespoons) diluted in water before meals Before or with carbohydrate-containing meals
Herb

Astragalus

The TCM longevity root that nudges the immune system rather than forcing it

500-1500 mg/day With a meal, morning or split AM/PM
Amino Acid

BCAAs & EAAs

The most over-hyped tub in the gym bag — useful in narrow cases, redundant for everyone else.

5-10g BCAA (or 6-15g EAA) per serving Around training — before, during, or after; or between meals on low-protein days
Antioxidant

Beetroot (Dietary Nitrate)

A food-based nitrate source that fuels nitric oxide for lower blood pressure and better endurance.

300-600mg nitrate (about 70-140mL beetroot juice concentrate) 2-3 hours before exercise (or daily for blood pressure)
Fiber

Beta-Glucans

One fiber, two jobs: lower cholesterol or prime your immune defenses.

250mg–3g/day depending on goal With meals (cholesterol) or anytime with water (immune)
Plant Sterol

Beta-Sitosterol

The most-studied plant sterol for modest LDL lowering and prostate/urinary support

60-130 mg (BPH) / ~2 g total plant sterols (cholesterol) With a fat-containing meal
Digestive Aid

Betaine HCl (Stomach Acid Support)

Supplemental stomach acid for suspected hypochlorhydria — powerful, narrow, and not for everyone.

650-1300 mg with protein meals At the start of or partway through a protein-containing meal
Antioxidant

Bilberry

An anthocyanin-rich berry traditionally used for eyes, circulation, and capillary strength

80-160 mg standardized extract (25% anthocyanidins), once or twice daily With meals; split into two doses for higher intakes
Herb

Bitter Melon (Momordica charantia)

A traditional bitter herb studied for modest blood-sugar support — with real hypoglycemia caveats.

1-3 g/day dried fruit (or standardized extract per label) With meals, often split across the day
Herb

Black Seed Oil (Nigella Sativa)

Thymoquinone-rich oil with gentle, broad metabolic and anti-inflammatory support.

500-1000 mg oil (or 1-2 tsp) daily With a meal, once or twice daily
Herb

Boswellia (Boswellia Serrata)

The 5-LOX-inhibiting resin that targets joint inflammation NSAIDs miss

100-400 mg standardized extract, 1-3x daily With meals, 1-3 times daily
Protein

Bovine Colostrum

Nature's first milk — immunoglobulin- and growth-factor-rich support for gut, immunity, and recovery

10-20g daily On an empty stomach, morning and/or before training
Protein

Bromelain

The pineapple enzyme that helps you bounce back from swelling, bruising, and a stuffy nose

200-2000 mg daily (roughly 500-2000 GDU) Between meals for inflammation/swelling; with meals for digestion
Herb

Butcher's Broom (Ruscus aculeatus)

A vein-toning herb for heavy, swollen, aching legs.

150-300 mg standardized extract daily With meals, split into two doses (morning and evening)
Herb

Cat's Claw (Uncaria tomentosa)

An Amazonian vine traditionally used to calm inflammation and tune the immune system.

250–1000 mg/day With food, split into 2–3 doses daily
Herb

Chasteberry (Vitex agnus-castus)

A dopamine-acting herb that may calm prolactin-driven PMS, PMDD, and cyclical breast pain.

20-40mg standardized extract Once in the morning
Antioxidant

Chlorophyll & Chlorophyllin

The green plant pigment, reformulated — modest, honest support for skin and freshness, not a miracle detox.

100-300 mg of chlorophyllin per day With meals, split into 1-3 doses
Joint Support

Chondroitin Sulfate

The cartilage component that partners with glucosamine for slow, steady joint relief.

800-1200 mg per day With food, once daily or split into two doses
Herb

Citrus Bergamot

A polyphenol-rich citrus extract studied for modest cholesterol and metabolic support.

500-1000 mg/day With meals, often split morning and evening
Herb

Cranberry (PACs)

Anti-adhesion support to help keep recurrent UTIs from coming back.

36-72 mg PACs per day Once or twice daily with water; many take it in the evening
Carbohydrate

D-Mannose

A simple sugar that helps keep recurrent UTIs from coming back.

2-3 g per day Once daily for prevention (bedtime is common); split into 2-3 doses during a flare
Carbohydrate (Sugar)

D-Ribose

The cellular fuel your heart and muscles use to rebuild energy.

5-15 g per day With food, split into 2-3 doses; around exercise if used for recovery
Herb

Devil's Claw

An African root traditionally used to calm aching, arthritic joints — backed by modern harpagoside research.

600-1200 mg standardized extract daily With food, split into 2-3 doses
Antioxidant

Diosmin & Hesperidin (Micronized Flavonoids)

A well-studied citrus flavonoid blend for tired, swollen legs, varicose-vein discomfort, and hemorrhoid flares.

500mg twice daily (1000mg/day) of micronized diosmin/hesperidin (MPFF) With meals, split into two daily doses (morning and evening)
Herb

Echinacea

The classic cold-season herb — take it early, take it short-term

300-500 mg standardized extract, 3x daily At the first sign of a cold, 3x daily; short-term only (7-10 days)
Antioxidant

Glutathione

The body's master antioxidant — central to detox, immunity, and skin

250-500 mg per day (liposomal); up to 1000 mg in studies Morning on an empty stomach, or anytime away from large meals
Antioxidant

Grape Seed Extract (OPCs)

Concentrated grape polyphenols for circulation, veins, and antioxidant defense.

100-300 mg per day (standardized to ~95% OPCs) With food, once daily or split into two doses
Herb

Gymnema Sylvestre

The 'sugar destroyer' that may quiet sweet cravings and support healthy blood sugar.

200-400 mg gymnemic acids daily With meals, split into 2 doses
Herb

Horse Chestnut (Aescin)

A well-studied herbal extract for tired, swollen, heavy legs from poor vein circulation.

300mg standardized extract (~50mg aescin) twice daily With meals, split into two doses (morning and evening)
Antioxidant

Hyaluronic Acid

The skin and joint hydrator your body already makes — now in a daily capsule.

120–240 mg/day Once daily, any time, with or without food
Amino Acid

L-Lysine

The essential amino acid recurrent cold sore sufferers reach for first.

1-3 g/day Daily for prevention; split doses during an active outbreak, taken with food
Herb

Lemon Balm (Melissa officinalis)

A gentle, lemon-scented herb for everyday stress, calm, and easier sleep.

300-600mg extract, 1-2x daily With or after food; an evening dose if using for sleep
Antioxidant

Lycopene

The red tomato carotenoid: a fat-soluble antioxidant studied for prostate, skin, and cardiovascular support

10-30 mg daily (10-15 mg general antioxidant support; 15-30 mg for prostate or cardiovascular focus) With a fat-containing meal (lunch or dinner)
Herb

Marshmallow Root

The slippery, soothing coat for an irritated throat, cough, or gut.

1–6 g dried root daily Between meals and away from other medications; an extra dose at bedtime for nighttime cough
Herb

Mucuna Pruriens (Velvet Bean)

The velvet bean that nature loaded with L-DOPA — powerful, and to be respected.

100-300mg L-DOPA equivalent Empty stomach, morning or early afternoon
Enzyme

Nattokinase

A fermented-soy enzyme studied for circulation and clot breakdown — powerful, and not to be taken casually.

100-200 mg (2,000-4,000 FU) daily Once daily, often in the evening, with or without food
Herb

Oil of Oregano

A carvacrol-rich herbal extract for short-term gut and immune support — used carefully.

150–600 mg standardized softgel daily, or diluted drops With food, in 1-2 divided doses
Herb

Olive Leaf Extract

The Mediterranean polyphenol for blood pressure, antioxidant defense, and immune support.

500-1,000 mg standardized extract daily With a meal, once or split twice daily
Herb

Passionflower (Passiflora incarnata)

A gentle traditional calming herb for occasional anxiety and restless nights — mild, not a sedative.

250-800mg extract in the evening Evening, or 30-60 minutes before bed
Herb

Peppermint Oil

The best-studied botanical for calming IBS pain and bloating.

180-225 mg enteric-coated, 2-3x daily 30-90 minutes before meals
Protein

Plant Protein (Pea, Rice & Soy)

Complete, dairy-free muscle fuel that holds its own against whey.

25-40 g per serving Post-workout or with any meal; spread protein across the day
Fiber

Psyllium Husk (Soluble Fiber)

The gentle gel-forming fiber that supports your gut, heart, and blood sugar all at once.

5-10g per day (up to 30g in divided doses under guidance) Once or twice daily with a full glass of water; separate from medications by 2 hours
Herb

Saffron

Standardized saffron extract for mood, mild low mood, and appetite — antidepressant-comparable in small trials, but an adjunct only

28-30 mg daily (standardized extract) Once daily or split (morning and evening), with or without food
Amino Acid

SAM-e (S-Adenosylmethionine)

A methylation compound with evidence for mood, joint comfort, and liver health — but serious antidepressant interactions

400-1600 mg On an empty stomach, 30-60 minutes before food; morning dosing preferred
Antioxidant

Sea Buckthorn

The omega-7-rich berry oil for dryness, skin, and metabolic balance.

1-3 g oil per day With a meal containing some fat
Mineral

Sea Moss (Irish Moss)

A trendy mineral-rich seaweed with big claims and small evidence — and a real thyroid catch.

4-8 g (about 1-2 tablespoons of gel) per day With a meal, once daily
Protein

Serrapeptase

A popular anti-inflammatory enzyme with more marketing than proof.

10-60 mg (40,000-120,000 SPU) Empty stomach, 30+ minutes before food (or 2 hours after)
Herb

Slippery Elm

The mucilage demulcent that coats and calms an irritated throat and gut.

1–2 g per dose (up to ~4 g daily) As needed for symptoms; separate from medications by 2+ hours
Herb

St. John's Wort

An evidence-backed mood herb with serious drug interactions — caveats first, always

300-1800 mg daily (standardized extract) With meals, split into 2-3 doses
Herb

Stinging Nettle (Nettle Root & Leaf)

Two plant parts, two jobs — leaf for allergies and joints, root for prostate and urinary comfort

300-600 mg leaf extract daily, or 120 mg root extract twice daily With meals; root often split into two daily doses
Herb

Triphala

A time-tested Ayurvedic three-fruit blend for gentle regularity, gut comfort, and everyday antioxidant support.

500-1000mg per day (or 1-3g of powder / one cup of tea) Once daily, usually in the evening or before bed, on an empty stomach or away from meals
Herb

Valerian Root

A traditional herbal sleep aid for occasional restlessness — gentle, but not for everyone.

300-600mg extract before bed 30-60 minutes before bed
Protein

Whey Protein

The gold-standard fast protein for building and keeping muscle.

20-40 g per serving Around workouts or any time to hit daily protein targets
Herb

White Willow Bark

Nature's aspirin precursor — same salicylate benefits, and the same cautions.

120-240 mg salicin per day With food, once or twice daily; allow 1-2 weeks for full effect
Herbal / Liver & Digestion

Artichoke Extract

Bitter leaf extract for cholesterol, bile flow, and bloating relief

300-1800 mg daily (standardized leaf extract) Before meals
Herbal / Liver & Diuretic

Dandelion Root

Bitter herb for liver support, gentle diuresis, and digestive health

500-2000 mg daily (extract) or 1-2 tsp dried root tea Before meals
Hormone Precursor

DHEA

The 'mother hormone' for testosterone, estrogen, and age-related decline

25-50 mg daily (men); 10-25 mg daily (women) Morning
Herbal / Testosterone Support

Fadogia Agrestis

The trending testosterone herb — promising but under-researched

300-600 mg daily (extract) Morning or pre-workout
Hormone Precursor

Pregnenolone

The 'grandmother hormone' for cognition, mood, and steroid balance

10-50 mg daily Morning
Polyphenol / Longevity

Pterostilbene

Resveratrol's more bioavailable cousin for longevity and metabolic health

50-250 mg daily Morning with food
Herbal

Bacopa Monnieri

The traditional brain herb that supports memory, learning, and cognitive function through neuroprotective mechanisms

300-600 mg With meals containing fat
Nutrient

Benfotiamine

The fat-soluble form of vitamin B1 that supports nerve health and metabolic function

100-300 mg With meals containing fat
Nutrient

DIM (Diindolylmethane)

The broccoli-derived compound that supports healthy estrogen metabolism and hormonal balance

100-300 mg With meals containing fat
Herbal

Ginkgo Biloba

The ancient tree extract that supports blood flow, memory, and cognitive aging through vascular and antioxidant mechanisms

120-240 mg With meals
Herbal

Ginseng (Panax & Asian)

The adaptogenic root that supports energy, cognitive function, and stress resilience through multiple mechanisms

400-800 mg Morning with breakfast
Amino Acid

Glycine

The simplest amino acid that supports sleep quality, collagen synthesis, and immune function

3000-5000 mg Evening before bed or with meals
Herbal

Gotu Kola

The traditional cognitive herb that supports mental clarity, circulation, and skin health

300-1000 mg With meals
Herbal

Hawthorn

The heart-supporting herbal that strengthens cardiac muscle and improves blood flow

300-900 mg With meals
Herbal

Horny Goat Weed

The epimedium extract that supports sexual performance and blood flow through natural PDE5 inhibition

500-1000 mg 30-60 minutes before sexual activity or daily
Nutrient

Inositol (Myo-Inositol)

The insulin-sensitizing nutrient that supports metabolic health, hormone balance, and mood regulation

2000-4000 mg With meals
Herbal

Maca

The Peruvian root that supports sexual function, fertility, and hormonal balance through nutrient density

1500-3000 mg With meals
Amino Acid

NAC (N-Acetylcysteine)

The glutathione precursor that rebuilds antioxidant defenses and supports respiratory and immune health

600-1200 mg Twice daily with meals
Herbal

Pine Pollen

The natural testosterone support and nutrient-dense whole food with male vitality benefits

1000-3000 mg With meals
Polyphenol

Pomegranate Extract

The punica granatum antioxidant that supports cardiovascular health and antioxidant defenses

250-500 mg With meals
Herbal

Red Yeast Rice

The traditional fermented rice that supports healthy cholesterol through natural statin-like compounds

1200-2400 mg With meals
Herbal

Rhodiola Rosea

The adaptogenic that reduces fatigue, improves stress resilience, and supports cognitive performance

200-600 mg Morning with breakfast
Herbal

Schisandra

The adaptogenic berry that supports stress resilience, mental clarity, and physical endurance

500-1500 mg With meals
Amino Acid

Taurine

The cardiac and neurological amino acid that supports heart health, athletic performance, and cellular function

1000-3000 mg With meals
Amino Acid

TMG/Betaine (Trimethylglycine)

The methyl donor that supports cardiovascular health, detoxification, and cellular energy production

500-2000 mg With meals
Herbal

Tongkat Ali

The Malaysian herbal testosterone support that enhances male vitality, sexual function, and athletic performance

300-1000 mg With meals
Herbal

Tribulus Terrestris

A traditional saponin-rich herb used for libido and sexual function (testosterone-raising claims are not supported by controlled trials)

500-1500 mg With meals
Dipeptide

Carnosine

The muscle and brain anti-aging dipeptide that buffers lactic acid and protects against cellular aging

500-1500 mg With meals
Mushroom

Chaga Mushroom

The 'king of medicinal mushrooms' — exceptionally high in-vitro antioxidant capacity

1,000-3,000 mg daily Morning
Nutrient

Choline

Essential nutrient for brain health, memory, and neurotransmitter production

425-550 mg Morning with food
Mushroom

Cordyceps Mushroom

The 'super mushroom' for energy, endurance, and athletic performance

1,000-3,000 mg daily Morning
Polyphenol

Fisetin

The senolytic flavonoid that clears senescent cells and promotes cellular longevity

100-500 mg With meals
Herbal Root

Ginger

Powerful anti-inflammatory root for digestive comfort and nausea relief

1-2 grams daily With meals or as needed for nausea
Amino Acid

L-Arginine

The nitric oxide precursor that enhances circulation, athletic performance, and cardiovascular health

2000-6000 mg Morning on empty stomach (or post-workout)
Amino Acid

L-Carnitine

The natural fat-burning amino acid that transports fatty acids into cells for energy

1000-3000 mg Morning or pre-workout
Mineral

Magnesium L-Threonate

The brain-crossing form of magnesium that supports cognitive function and memory

1,500-2,000 mg daily Morning or evening
Mushroom

Maitake Mushroom

The beta-glucan powerhouse that activates immune cells and supports cellular resilience

500-1500 mg Morning with food
Superfood

Moringa

The nutrient-dense superfood with complete amino acids and exceptional antioxidants

1-2 teaspoons powder daily Morning or with meals
Vitamin Complex

Multivitamin

The foundational nutritional insurance policy for filling dietary gaps

1 serving daily Morning with breakfast
Vitamin Complex

Prenatal Vitamins

Essential micronutrient support for healthy pregnancy and fetal development

1 serving daily Morning or evening
Mushroom

Reishi Mushroom

The 'mushroom of immortality' — nature's stress relief and sleep optimizer

1,000-2,000 mg daily Evening
Mushroom

Shiitake Mushroom

The vitamin D-producing mushroom that enhances immunity and supports cardiovascular health

500-1500 mg Morning with food
Metabolite

Spermidine

The natural polyamine that triggers autophagy and cellular rejuvenation for longevity

0.5-2 mg Morning with food
Fruit Extract

Tart Cherry

The natural sleep enhancer and recovery aid with powerful anti-inflammatory anthocyanins

500-1000 mg Evening (30-60 minutes before bed)
Mushroom

Turkey Tail Mushroom

The gut health specialist — supports immune function and digestive resilience

1,000-3,000 mg daily Morning
Metabolite

Urolithin A

The 'next-generation' longevity compound from pomegranate — supports mitochondrial renewal

500-1,000 mg daily Morning with food
Flavonoid

Apigenin

The sleep-enhancing CD38 inhibitor: Preserve NAD+, reduce anxiety, and optimize testosterone through aromatase modulation

50-500 mg daily (50-100 mg for sleep, 250-500 mg for NAD+ preservation and hormonal benefits) Evening 30-60 minutes before bed for sleep; morning for testosterone/metabolic benefits
Herbal Extract

Elderberry

Nature's antiviral shield: Harness ancient berry medicine for modern immune defense and rapid cold/flu recovery

300-600 mg standardized extract daily (prevention); 600-1200 mg daily (acute illness) With meals; increase frequency during acute infection
Herbal Extract

Milk Thistle (Silymarin)

The gold-standard liver protector with powerful antioxidant and detoxification support

150-600 mg silymarin daily With meals, divided into 2-3 doses
Sulfur Compound

MSM (Methylsulfonylmethane)

The organic sulfur donor supporting joints, inflammation, and connective tissue health

1,000-6,000 mg daily With meals, split into 2-3 doses
NAD+ Precursor

NMN (Nicotinamide Mononucleotide)

The NAD+ restoration molecule: Reverse cellular aging by replenishing the master metabolic coenzyme your body depletes with age

250-1000 mg daily (250-500 mg for maintenance, 500-1000 mg for therapeutic/longevity optimization) Morning on empty stomach, 30-60 minutes before food
Amino Acid

5-HTP (5-Hydroxytryptophan)

Direct serotonin precursor for mood, sleep, and appetite regulation

50-100mg daily (anxiety) to 200-300mg daily (sleep/mood) With carbohydrates on empty stomach; evening for sleep
Nootropic / Metabolic Enhancer

Acetyl-L-Carnitine (ALCAR)

Mitochondrial energizer for cognitive enhancement, fat metabolism, and nerve regeneration

500-2,000 mg daily Morning and/or early afternoon, ideally before cognitive work or exercise
Nootropic

Alpha-GPC

Choline source for acetylcholine production, cognitive performance, and brain-derived growth factor

300-600 mg daily Morning with breakfast or split dosing
Antioxidant

Astaxanthin

The cellular shield: 6000x more potent than vitamin C for protecting your mitochondria from oxidative stress

4-12 mg daily (4-8 mg for maintenance, 8-12 mg for therapeutic effects) Morning with breakfast
Performance

Beta-Alanine

Buffer lactate buildup and extend high-intensity performance through carnosine synthesis.

3-5g daily (divided doses) Consistent daily intake, not pre-workout dependent
Stimulant

Caffeine

The world's most widely used psychoactive compound for alertness, focus, and physical performance

100-400mg daily (individualized based on tolerance) Morning or early afternoon; 30-60 min before performance
Mineral

Calcium

The structural mineral for bones, muscles, and cellular signaling

800-1200 mg daily With meals (divided doses preferred)
Nootropic

CDP-Choline

Dual-pathway nootropic for acetylcholine production and phospholipid membrane support

250-600 mg daily Morning with breakfast
Metabolic

Ceylon Cinnamon

Optimize insulin sensitivity and glucose regulation with the safe cinnamon species, free from coumarin toxicity.

1-3g daily (Ceylon cinnamon specifically) With meals containing carbohydrates
Mineral

Chromium

The glucose metabolism regulator and insulin sensitivity amplifier

100-400 mcg daily With meals containing carbohydrates
Mineral

Copper

The essential trace mineral for iron metabolism, collagen synthesis, and energy production

1-2 mg daily With meals, separate from zinc
Gut Health

Digestive Enzymes

Optimize nutrient bioavailability and reduce digestive stress through targeted enzyme supplementation.

1-3 capsules per meal (dose based on meal composition) Immediately before, with, or within 15 min of meals
Amino Acid

GABA (Gamma-Aminobutyric Acid)

The brain's primary inhibitory neurotransmitter for stress reduction and relaxation

500mg-3g daily 30-60 minutes before stress/anxiety; away from protein meals
Polyphenol

Green Tea Extract / EGCG

The thermogenic antioxidant: Enhance fat oxidation, sharpen cognition, and protect cells through potent catechin power

250-500 mg EGCG daily (500-1000 mg standardized green tea extract) Morning or early afternoon, with or without food
Adaptogen

Holy Basil (Tulsi)

The stress-erasing adaptogen that modulates cortisol and enhances mental clarity without sedation.

300-600mg standardized extract (4:1 ratio), or 1-3g dried leaf daily Morning and afternoon (avoid evening due to stimulating properties)
Mineral

Iodine

The thyroid-dependent mineral critical for metabolism, cognition, and reproductive health

150-500 mcg daily With meals
Fatty Acid

Krill Oil

The superior omega-3: Phospholipid-bound marine lipids with built-in astaxanthin for cellular membrane optimization and systemic inflammation …

2-3 grams daily (1-2 grams for maintenance, 3 grams for therapeutic/anti-inflammatory) With meals containing additional fat for optimal absorption
Performance

L-Citrulline

Amplify nitric oxide production to maximize blood flow, muscle pump, and endothelial function.

6-8g daily (pre-workout optimal) 60 minutes pre-workout
Gut Health

L-Glutamine

Restore intestinal barrier integrity and optimize immune function through the body's most abundant amino acid.

5-15g daily (divided) Post-workout and between meals
Amino Acid

L-Tryptophan

Essential amino acid and serotonin precursor for mood, sleep, and immune support

1-5g daily Evening 1-2 hours before bed, with carbohydrates; on empty stomach for sleep
Amino Acid

L-Tyrosine

Dopamine and catecholamine precursor for focus, motivation, and stress adaptation

500mg-3g daily Morning on empty stomach or with light meal; away from protein for optimal effect
Carotenoid

Lutein & Zeaxanthin

The macular guardians: Nature's blue light filter protecting your retina from digital age damage and age-related degeneration

10-20 mg lutein + 2-4 mg zeaxanthin daily (5:1 ratio mirrors natural macular pigment composition) Morning with breakfast
Mineral

Manganese

The cofactor for antioxidant enzymes and metabolic catalyst for joint and bone health

2-5 mg daily With meals
Nootropic

Phosphatidylserine

Neuronal membrane phospholipid for memory, aging, stress resilience, and BDNF support

100-300 mg daily With meals, can split doses
Antioxidant

Quercetin

The senolytic maestro: Eliminate zombie cells and reclaim resilience through flavonoid-powered cellular cleanup

500-1000 mg daily (500 mg for maintenance, 1000 mg for senolytic protocols) With meals, typically split dosing (500 mg breakfast, 500 mg dinner)
Antioxidant

Resveratrol

The longevity candidate: may influence sirtuin and aging-related pathways via SIRT1 activation; note that large human trials have been mixed

500-1500 mg daily (500 mg for maintenance, 1000-1500 mg for therapeutic/longevity effects) Morning on empty stomach or with breakfast fat
Vitamin

Vitamin A

The retinoid master regulator: optimize vision, immune function, and cellular differentiation at the genetic level

700-3,000 IU daily (varies by form and individual goals) With a fat-containing meal for optimal absorption
Vitamin

Vitamin B1 (Thiamine)

The energy metabolism vitamin for ATP production and neurological function

50-500 mg daily Morning with meals
Vitamin

Vitamin B12 (Cobalamin)

The methylation and energy cofactor for neurological function, DNA synthesis, and red blood cells

500-2000 mcg daily Sublingual or injection; morning preferred
Vitamin

Vitamin B2 (Riboflavin)

The cofactor for energy production and antioxidant defense via FAD/FADH2

25-400 mg daily With meals, split dosing
Vitamin

Vitamin B3 (Niacin)

The NAD+ optimizer: unlock cellular energy production, longevity signaling, and metabolic resilience through the master coenzyme

14-16 mg daily (RDA); 500-2,000 mg for therapeutic protocols With meals for extended-release forms; immediate-release on empty stomach for flush response
Vitamin

Vitamin B5 (Pantothenic Acid)

The acetyl-CoA precursor for energy, hormones, and cellular acetylation

100-500 mg daily With meals, split dosing
Vitamin

Vitamin B6 (Pyridoxine)

The amino acid metabolism cofactor for neurotransmitters, hormones, and immune function

25-200 mg daily With meals, morning preferred
Vitamin

Vitamin B7 (Biotin)

The hair, skin, and nail protein synthesis cofactor for keratin stability

100-5000 mcg daily With meals
Vitamin

Vitamin B9 (Folate)

The one-carbon metabolism cofactor for DNA synthesis, methylation, and neurological health

400-800 mcg daily With meals, any time
Antioxidant

Alpha-Lipoic Acid

The universal antioxidant that supports metabolic health and neuroprotection

300-600 mg daily Morning on empty stomach
Alkaloid

Berberine

A plant alkaloid studied as adjunctive support for metabolic health

500-1500 mg daily With meals, divided into 2-3 doses
Protein

Collagen

Support skin elasticity, joint health, and gut integrity

10-20g daily Morning or with meals
Coenzyme

CoQ10

Power your cells and protect your heart with cellular energy production

100-300 mg daily With largest meal containing fat
Polyphenol

Curcumin

The potent anti-inflammatory compound from turmeric with remarkable clinical applications

500-1000 mg daily With meals containing fat
Joint Support

Glucosamine

Support cartilage health, joint function, and osteoarthritis symptoms

1500mg daily With meals, split or single dose
Mineral

Iron

Fuel your energy and oxygen transport with this essential nutrient

8-27 mg daily (varies by sex and age) Morning on empty stomach or with vitamin C
Amino Acid

L-Theanine

Promote calm focus and relaxation without sedation

100-200 mg daily Morning or early afternoon
Hormone

Melatonin

Restore natural sleep-wake cycles and improve sleep quality

0.3-5mg before bedtime 30-60 minutes before sleep
Bioavailability Enhancer

Piperine (Black Pepper Extract / BioPerine)

The powerful absorption enhancer from black pepper that dramatically increases nutrient bioavailability

5-20 mg daily With meals and other supplements
Mineral

Potassium

Regulate blood pressure, support heart health, and optimize muscle function

2,000-3,500mg daily Split between meals
Mitochondrial Support

PQQ (Pyrroloquinoline Quinone)

The mitochondrial biogenesis catalyst that creates new cellular powerhouses

10-20 mg daily Morning with or without food
Probiotic

Probiotics

Live beneficial bacteria that support gut health, immunity, and mental wellness

10-50 billion CFU daily Morning on empty stomach or with food (varies by strain)
Mineral

Selenium

Powerful antioxidant mineral supporting thyroid, immunity, and cellular protection

55-200 mcg daily Morning or afternoon with food
Vitamin

Vitamin E

Powerful antioxidant protection for cells, skin, and cardiovascular health

15-400 IU daily Morning with food
Vitamin

Vitamin K2

Direct calcium to bones and away from arteries

45-180 mcg daily With meals containing fat
Adaptogen

Ashwagandha

The premier adaptogen for stress, anxiety, and hormonal balance

300-600 mg daily Morning or evening
Vitamin

B-Complex Vitamins

The energy and nervous system essentials you need daily

1 complex daily Morning with food
Trace Mineral

Boron

Supports testosterone, bone health, and cognitive function

3-10 mg daily With food
Algae

Chlorella

The nutrient-dense green algae renowned for detoxification and heavy metal binding

2-10 grams daily With meals or between meals
Amino Acid Derivative

Creatine

The most researched sports supplement with cognitive benefits

3-5 g daily Any time (consistency matters)
Herbal

Fenugreek

Ancient herb supporting testosterone, blood sugar, and lactation

500-600 mg daily With meals
Nootropic

Lion's Mane

The brain-boosting mushroom for focus, memory, and nerve health

500-3,000 mg daily Morning or split doses
Mineral

Magnesium

The master mineral involved in 300+ enzymatic reactions

200-400 mg daily Evening (for sleep) or split doses
Essential Fatty Acid

Omega-3 Fish Oil

Essential fats for brain, heart, and whole-body health

1,000-3,000 mg EPA+DHA daily With meals
Herbal Extract

Saw Palmetto

The go-to natural remedy for prostate health, DHT control, and urinary function

320 mg daily Morning with food
Mineral Complex & Adaptogen

Shilajit

The ancient Himalayan resin for energy, testosterone, and mitochondrial health

250-500 mg daily Morning with food
Superfood / Algae

Spirulina

Nature's most nutrient-dense superfood for detoxification and immune support

1-10 g daily Morning or with meals
Vitamin

Vitamin C

The essential antioxidant for immunity, skin, and overall health

500-2,000 mg daily Split doses throughout day
Vitamin

Vitamin D3

The sunshine vitamin essential for immunity, bones, and mood

1,000-5,000 IU daily Morning with food
Mineral

Zinc

Essential for immunity, testosterone, and enzyme function

15-30 mg daily With food