Ingredient library
Explore supplement ingredients
Browse FactoWiki's ingredient guides to understand what common supplement compounds actually are, how each one works, what the research does and doesn't show, and who should be cautious — then jump straight into the products that contain them.
68+Ingredients in the wiki
30Products cross-linked
100Health answer articles
Start with popular compounds
Ingredient spotlight
Berberine
Berberine is a plant compound studied mainly for blood sugar, cholesterol and related metabolic markers. It has some of …
Explore ingredient →Ingredient spotlightAshwagandha
Ashwagandha is an Ayurvedic adaptogen taken mainly for stress and sleep. It has a reasonable amount of human research fo…
Explore ingredient →Ingredient spotlightMagnesium
Magnesium is an essential mineral involved in hundreds of body processes, including nerve and muscle function, energy an…
Explore ingredient →Ingredient spotlightOmega-3 Fish Oil (EPA & DHA)
The omega-3 fatty acids EPA and DHA from fish oil have solid evidence for lowering triglycerides and are structurally im…
Explore ingredient →Ingredient spotlightCreatine
Creatine is one of the most studied and effective sports supplements, with solid evidence for strength and high-intensit…
Explore ingredient →Ingredient spotlightMelatonin
Melatonin is the body's sleep-timing hormone, sold as a supplement mainly for jet lag and trouble falling asleep. It wor…
Explore ingredient →Ingredient directory 217 ingredients
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Acetyl-L-Carnitine (ALCAR)Acetyl-L-carnitine is a form of the amino-acid-like compound carnitine that crosses into cells and the brain easily. It is studied…Activated CharcoalActivated charcoal binds substances in the gut and is a genuine emergency poisoning treatment in hospitals. As a consumer 'detox', anti-gas or whitening pr…African Mango (Irvingia)African mango (Irvingia gabonensis) seed extract is marketed for weight loss and appetite. A few small studies looked positive, but they were low quality a…Aloe VeraAloe vera gel is well known for soothing burns and skin irritation topically. Taken orally it's used for digestion, but oral aloe latex (not the gel) is a …Alpha-GPCAlpha-GPC is a choline compound that raises brain acetylcholine. Its real evidence is in cognitive impairment and deme…Alpha-Lipoic Acid (ALA)Alpha-lipoic acid is an antioxidant with genuine randomised-trial evidence for easing the symptoms of diabetic nerve pain. It is t…American GinsengAmerican ginseng (Panax quinquefolius) is a true ginseng traditionally considered more 'calming' than Asian ginseng. It has modest evidence for blood-sugar…AndrographisAndrographis is a bitter herb with some of the better evidence among botanicals for easing cold and upper-respiratory symptoms and shortening their duratio…ApigeninApigenin is the calming flavonoid in chamomile, studied for sleep, anxiety and as a mild antioxidant. It binds the same brain receptors as some sedatives, …Apple Cider VinegarApple cider vinegar (ACV) is popular for blood sugar, weight and digestion. Its acetic acid can modestly blunt post-meal blood sugar and slightly aid fulln…Artichoke ExtractArtichoke leaf extract is used for digestion, bloating and cholesterol. It has some of the better botanical evidence for indigestion (dyspepsia) and modest…AshwagandhaAshwagandha is an Ayurvedic adaptogen taken mainly for stress and sleep. It has a reasonable amount of human research for modest r…AstaxanthinAstaxanthin is a deep-red antioxidant carotenoid from algae. Small trials suggest it mildly reduces oxidative-stress m…AstragalusAstragalus is a traditional Chinese tonic marketed for immunity, but its strongest clinical evidence is actually as an…
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Bacopa Monnieri (Brahmi)Bacopa monnieri is an Ayurvedic herb with some of the better human evidence among cognitive supplements — but its effects are mode…Banaba LeafBanaba leaf provides corosolic acid, studied for blood-sugar support. Early human studies are modestly encouraging, but the evidence base is small and it c…Barley GrassBarley grass is the young leaf of the barley plant, a 'green superfood' similar to wheatgrass — rich in chlorophyll, fibre, vitamins and antioxidants. Nutr…BCAAs (Branched-Chain Amino Acids)BCAAs — leucine, isoleucine and valine — are marketed for muscle growth and recovery. The catch: if you already eat enough complete protein, BCAAs add litt…Beetroot (Dietary Nitrate)Beetroot is a dietary source of nitrate that the body turns into nitric oxide, relaxing blood vessels. It has reasonably good evid…BenfotiamineBenfotiamine is a fat-soluble form of vitamin B1 (thiamine) that is absorbed far better than ordinary thiamine. It is used mainly …Bentonite ClayBentonite clay is a volcanic clay used topically (masks, poultices) and, more controversially, internally for 'detox'. Topical use is reasonable; eating cl…BerberineBerberine is a plant compound studied mainly for blood sugar, cholesterol and related metabolic markers. It has some of the strong…Beta-AlanineBeta-alanine is an amino acid that raises muscle carnosine and, with consistent use, modestly improves performance in…Beta-CaroteneBeta-carotene is the orange plant pigment the body converts to vitamin A, important for vision and skin. Dietary beta-carotene is healthy, but high-dose su…Beta-GlucanBeta-glucans are soluble fibres from oats, barley and mushrooms/yeast. Oat/barley beta-glucan has strong, officially recognised evidence for lowering chole…Beta-SitosterolBeta-sitosterol is a plant sterol with two distinct uses: easing prostate urinary symptoms, where it has some of the better eviden…Betaine (TMG)Betaine (TMG) reliably lowers homocysteine and has small, inconsistent benefits for athletic power — but trials show i…BilberryBilberry is a European relative of the blueberry, rich in antioxidant anthocyanins. It is marketed heavily for eye and vision heal…BiotinBiotin is the vitamin behind countless hair, skin and nail supplements — but there's little evidence it helps any…Bitter MelonBitter melon is a tropical vegetable used traditionally to lower blood sugar. It contains insulin-like compounds, but human trial results are inconsistent,…Black Seed Oil (Nigella sativa)Black seed oil (Nigella sativa), rich in thymoquinone, is a traditional remedy now studied for blood pressure, blood sugar, cholesterol and allergic/respir…Borage Oil (GLA)Borage oil is the richest source of GLA, an omega-6 fatty acid used for skin conditions (eczema), inflammation and joint symptoms. Evidence is mixed, and a…BoronBoron is a trace mineral involved in bone and hormone metabolism. Small human studies show it can shift hormone and in…Boswellia (Frankincense)Boswellia, the resin behind frankincense, is taken for joint comfort. Small trials suggest a modest, real benefit in osteoarthriti…BromelainBromelain is a pineapple enzyme with anti-inflammatory and protein-digesting effects. Small and mostly older trials su…Burdock RootBurdock root is a traditional 'blood purifier' and skin/detox herb, also eaten as a vegetable (gobo). It's nutritious and a prebiotic fibre source, but spe…
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Calcium D-GlucarateCalcium D-glucarate is marketed to support the body's clearance of estrogen and 'toxins' by inhibiting an enzyme (beta-glucuronidase) that recycles them. T…California PoppyCalifornia poppy is a mild sedative herb traditionally used for sleep, anxiety and minor pain, often combined with other calming botanicals. Human evidence…CarnosineCarnosine is a dipeptide (beta-alanine plus histidine) concentrated in muscle and brain, studied as an antioxidant and 'anti-glycation' compound. Oral carn…Cat's ClawCat's claw is an Amazonian vine used for joint pain and immune support. It has some evidence for osteoarthritis and rheumatoid arthritis symptoms, but qual…CatuabaCatuaba is a Brazilian tree bark used traditionally as an aphrodisiac and 'nerve tonic'. Like muira puama, it is popular in men's vitality blends but lacks…Cayenne (Capsaicin)Cayenne pepper and its active compound capsaicin have a genuine, if small, thermogenic and appetite effect, and capsaicin is also used topically for pain. …ChagaChaga is a birch-tree fungus marketed as a potent antioxidant and immune mushroom. Lab antioxidant activity is high, but human evidence is scarce, and its …ChamomileChamomile is a traditional calming herb that, unusually for a folk remedy, has some genuine clinical-trial support — f…ChlorellaChlorella is a nutrient-dense green algae taken for cholesterol, blood pressure and 'detox.' Meta-analyses a…ChlorophyllLiquid chlorophyll (usually chlorophyllin) went viral for skin, 'detox' and body odour. It's a safe green antioxidant with some old evidence for odour cont…CholineCholine is an essential nutrient most people under-consume, important for the liver, nerves and especially fetal brain…ChondroitinChondroitin is a cartilage component often paired with glucosamine for joint health. As with glucosamine, the best-quality evidenc…Chromium (Picolinate)Chromium is a trace mineral marketed for blood sugar and weight. Genuine deficiency is rare, and the evidence that supplementing h…CinnamonCinnamon is widely promoted for blood sugar, but the human evidence is small and inconsistent. The more important practical point …Citicoline (CDP-Choline)Citicoline is a choline-containing compound studied for memory, focus and brain health. It has more research than many 'nootropics…Citrus BergamotCitrus bergamot is a citrus extract studied for cholesterol and blood sugar. Some trials show modest improvements in lipids, but t…CLA (Conjugated Linoleic Acid)CLA is a fatty acid (found in dairy and beef) sold for fat loss and body composition. Human results are small and inconsistent, and high-dose supplements h…Cod Liver OilCod liver oil supplies omega-3s (EPA/DHA) plus naturally high vitamins A and D. It's a traditional all-rounder, but the vitamin A content means you can't s…Coenzyme Q10 (CoQ10)CoQ10 is a compound your cells use to make energy and as an antioxidant. It is popular for heart health, statin-related muscle ach…Collagen (Hydrolysed Peptides)Collagen peptides are the most popular skin and joint supplement. There is some genuine trial evidence for modest improvements in …CopperCopper is an essential trace mineral the body needs for energy, iron handling, connective tissue and nerves. Deficienc…CordycepsCordyceps is a fungus traditionally used for energy and stamina. Some small trials show improved aerobic capacity in o…CranberryCranberry contains compounds that may stop UTI-causing bacteria from sticking to the bladder wall. The latest evidence suggests it…CreatineCreatine is one of the most studied and effective sports supplements, with solid evidence for strength and high-intensity performa…
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D-Aspartic AcidD-aspartic acid (DAA) is an amino acid marketed as a natural testosterone booster. Early small studies looked promising, but better-controlled trials have …D-MannoseD-mannose is a simple sugar that helps prevent recurrent urinary tract infections by stopping E. coli bacteria from sticking to the bladder wall. It has re…DamianaDamiana (Turnera diffusa) is a shrub used traditionally as an aphrodisiac and mood lifter for both men and women. It appears in many libido formulas, but s…Dandelion RootDandelion is a common weed used traditionally as a digestive bitter, mild diuretic and 'liver tonic'. It's nutritious and generally safe, but human evidenc…Devil's ClawDevil's claw is a South African root with reasonable evidence for easing osteoarthritis and lower-back pain, comparable in some studies to mild pain reliev…DHEADHEA is a hormone the body makes that declines with age. It is marketed for anti-aging, libido and performance, but th…Diindolylmethane (DIM)DIM is a compound formed from cruciferous vegetables (broccoli, cabbage) that influences how the body metabolises estrogen. It's marketed for hormone balan…
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EchinaceaEchinacea is the classic 'cold' herb. The evidence is genuinely mixed — it may slightly reduce the chance or length of a cold for …EGCGEGCG is the main active catechin in green tea, studied for metabolism, antioxidant and heart effects. It's the compound behind green tea's modest fat-burni…Elderberry (Sambucus)Elderberry is a dark, antioxidant-rich berry popular for colds and flu. Small studies hint it may shorten symptoms, but the eviden…Eleuthero (Siberian Ginseng)Eleuthero, also called Siberian ginseng, is an adaptogenic herb traditionally used for energy, stamina and stress resilience. Despite the name, it is not a…Epimedium (Horny Goat Weed)Epimedium, or horny goat weed, is a traditional Chinese herb marketed for libido and erectile function. Its compound icariin acts …Evening Primrose OilEvening primrose oil is rich in the omega-6 fat GLA and is widely promoted for eczema, PMS and menopause. High-quality…
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FennelFennel seed is a traditional carminative used to ease bloating, gas and colic. It has modest evidence for digestive comfort and infant colic, and a mild es…FenugreekFenugreek is a culinary seed studied for blood sugar, male vitality and breast-milk supply. The blood-sugar evidence is modest; te…FisetinFisetin is a plant flavonoid (found in strawberries) studied as a 'senolytic' — a compound that may clear senescent 'zombie' cells linked to ageing. The sc…Flaxseed OilFlaxseed oil provides ALA, a plant omega-3. It's a useful option for vegetarians, but the body converts ALA to the active EPA/DHA only inefficiently, so it…FolateFolate (vitamin B9) is an essential vitamin best known for preventing neural-tube birth defects and for lowering homoc…Forskolin (Coleus)Forskolin, from the Coleus forskohlii plant, is marketed for fat loss. It has a genuine cellular mechanism (raising cAMP), but human weight-loss evidence i…Fructooligosaccharides (FOS)FOS are short-chain prebiotic fibres closely related to inulin, used to feed beneficial gut bacteria and support digestion. Like inulin, they're effective …
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GABAGABA is the brain's main calming neurotransmitter, sold for stress and sleep. The catch: swallowed GABA appears t…Garcinia Cambogia (HCA)Garcinia cambogia is a tropical fruit extract heavily marketed for weight loss. The weight-loss evidence is weak and the effect, i…GarlicGarlic supplements are taken for heart health. The evidence points to modest reductions in blood pressure and cholesterol — real b…GingerGinger is a culinary root with genuinely good evidence for one thing in particular: easing nausea, including in pregnancy, motion …Ginkgo BilobaGinkgo biloba is a popular herbal extract for circulation and memory — but the largest, best-designed trials show it does not prev…Ginkgo BilobaGinkgo is one of the most popular memory supplements. Meta-analyses show a small cognitive benefit in people who alrea…GinsengGinseng is a famous energy and 'vitality' tonic, but recent rigorous meta-analyses find no clear benefit for…Glucomannan (Konjac)Glucomannan is a soluble fibre from konjac root with genuine, EFSA-recognised evidence for modest weight loss when taken before meals with water. It works …GlucosamineGlucosamine is one of the most popular joint supplements, but large rigorous trials have largely failed to show it relieves osteoa…GlutathioneGlutathione is the body's main antioxidant, made inside every cell from three amino acids. Oral supplements are p…GlycineGlycine is the smallest amino acid and a building block the body uses for collagen and many other roles. As a suppleme…GoldensealGoldenseal is a berberine-containing herb marketed for colds, infections and digestion, often paired with echinacea. Real evidence for these uses is weak, …Gotu KolaGotu kola is a traditional 'brain tonic,' but a meta-analysis found no clear cognitive benefit versus placeb…Grape Seed ExtractGrape seed extract is rich in antioxidant proanthocyanidins. Its best-supported effect is a modest reduction in blood pressure in …Green Coffee Bean ExtractGreen coffee bean extract provides chlorogenic acid and is marketed for weight loss and blood sugar. Early weight studies were small and some were retracte…Green Tea Extract (EGCG)Green tea extract concentrates the antioxidant catechins found in green tea, especially EGCG. Drinking green tea is healthy, but c…Gymnema SylvestreGymnema is an Ayurvedic herb nicknamed the 'sugar destroyer' because it temporarily blunts the taste of sweetness. It has small, p…
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Hawthorn (Crataegus)Hawthorn is a traditional heart tonic studied mainly as an add-on in mild heart failure. Because it acts on the heart and interact…HesperidinHesperidin is a citrus flavonoid (from orange peel) used for vein and circulation health, often with diosmin for haemorrhoids and varicose veins. It has re…Holy BasilHoly basil, or tulsi, is a revered Ayurvedic herb taken as an adaptogen for stress and for blood-sugar support. Small…HopsHops — the same flower used to brew beer — are used in sleep and calming formulas, usually paired with valerian. The evidence is modest and strongest in co…HorsetailHorsetail is a silica-rich plant used for hair, nails, skin and bone support, and as a mild diuretic. Silica's structural role is real, but human evidence …Huperzine AHuperzine A is a plant alkaloid that acts much like a drug, blocking an enzyme that breaks down a memory-related neurotransmitter.…Hyaluronic AcidHyaluronic acid is a gel-like molecule that holds water in skin and joints. Oral supplements are popular for skin hydr…
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Inositol (Myo-Inositol)Inositol is a vitamin-like compound with its best evidence in polycystic ovary syndrome (PCOS), where myo-inositol may improve ins…InulinInulin is a prebiotic soluble fibre (from chicory root) that feeds beneficial gut bacteria, supports regularity and calcium absorption, and adds fullness. …IodineIodine is an essential mineral the thyroid needs to make hormones. Severe deficiency is genuinely harmful — especially…IronIron is an essential mineral the body uses to carry oxygen in the blood. Supplements clearly help when you are iron-de…
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KavaKava is a Pacific Island root used traditionally as a calming drink and now marketed for anxiety. It has genuine short-term anti-anxiety evidence, but past…Krill OilKrill oil provides omega-3s (EPA/DHA) in phospholipid form, which may absorb well, plus natural astaxanthin. It's a pricier alternative to fish oil; eviden…
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L-ArginineL-arginine is an amino acid the body turns into nitric oxide, a molecule that relaxes blood vessels. It is taken for circulation a…L-CarnitineL-carnitine is an amino-acid derivative that helps shuttle fatty acids into cells to be burned for energy. It is marketed for fat loss and exercise, but th…L-CitrullineL-citrulline is an amino acid that the body converts into arginine — and it raises nitric oxide more effectively than taking argin…L-GlutamineL-glutamine is the body's most abundant amino acid and a key fuel for gut and immune cells. The clearest benefits…L-LeucineL-leucine is an essential branched-chain amino acid and the strongest single trigger of muscle protein synthesis. It matters most for older adults and thos…L-LysineL-lysine is an essential amino acid best known for cold-sore (oral herpes) support and for its role in collagen formation. The cold-sore evidence is modest…L-MethionineL-methionine is an essential, sulfur-containing amino acid involved in methylation, antioxidant (glutathione) production and liver function. Deficiency is …L-OrnithineL-ornithine is a non-essential amino acid involved in the urea cycle (clearing ammonia) and often paired with arginine for exercise or sleep-quality market…L-PhenylalanineL-phenylalanine is an essential amino acid the body converts to tyrosine and then to dopamine, noradrenaline and adrenaline. It is marketed for mood, focus…L-ProlineL-proline is a non-essential amino acid that is a major building block of collagen. It is included in some skin and joint formulas, but supplementing it ha…L-TheanineL-theanine is an amino acid from tea that promotes a state of calm alertness without sedation. It has modest but reasonably consis…L-TryptophanL-tryptophan is an essential amino acid the body converts to serotonin and then melatonin, so it is marketed for mood and sleep. Effects are modest, and it…L-TyrosineL-tyrosine is an amino acid the body uses to build the brain chemicals dopamine and noradrenaline. The honest read of…LavenderLavender, taken as a standardised oral capsule (not just aromatherapy), has surprisingly good evidence for reducing anxiety, comparable to some low-dose me…Lemon BalmLemon balm (Melissa officinalis) is a calming herb in the mint family. A meta-analysis suggests it improves anxiety an…Licorice Root (DGL)Licorice root soothes digestive and throat irritation, and its deglycyrrhizinated form (DGL) is used for indigestion and ulcers. Whole licorice carries a r…Lion's Mane (Hericium erinaceus)Lion's mane is an edible mushroom studied for cognition and mood. Laboratory work on nerve-growth factor is intriguing, but the hu…LuteinLutein is a plant carotenoid that concentrates in the macula of the eye, where it filters blue light and acts as an an…LuteolinLuteolin is a plant flavonoid with antioxidant, anti-inflammatory and possible 'mast-cell-stabilising' effects, studied for brain health and allergy-type i…LycopeneLycopene is the red antioxidant carotenoid in tomatoes, studied for prostate and heart health and skin sun-protection. Dietary lycopene is linked to benefi…
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Maca (Lepidium meyenii)Maca is a Peruvian root food taken for libido, energy and mood. Small studies suggest a possible libido benefit, but — contrary to…MagnesiumMagnesium is an essential mineral involved in hundreds of body processes, including nerve and muscle function, energy and blood-su…Magnolia BarkMagnolia bark, used in Traditional Chinese Medicine, contains honokiol and magnolol and is marketed for stress, sleep and cortisol balance. Human evidence …MaitakeMaitake is an edible medicinal mushroom rich in beta-glucans, studied for immune support and blood-sugar/metabolic effects. Most evidence is preliminary, a…Marshmallow RootMarshmallow root (Althaea) is a soothing mucilage herb used for coughs, sore throats and digestive irritation. Like slippery elm, it's a gentle demulcent w…MCT OilMCT oil provides medium-chain fats that are absorbed and burned quickly for energy or ketones, popular with keto and 'bulletproof coffee'. It offers quick …MelatoninMelatonin is the body's sleep-timing hormone, sold as a supplement mainly for jet lag and trouble falling asleep. It works best as…Milk Thistle (Silymarin)Milk thistle is the classic 'liver support' herb, built around an antioxidant complex called silymarin. It is plausible and widely…MoringaMoringa ('the miracle tree') is a nutrient-dense leaf powder rich in vitamins, minerals and antioxidants. It's a genuinely good 'green' food source, with e…MSM (Methylsulfonylmethane)MSM is a sulphur compound taken for joint comfort and, sometimes, exercise recovery. A handful of small trials hint at modest bene…Mucuna PruriensMucuna pruriens (velvet bean) is a tropical legume naturally rich in L-dopa, the direct precursor to dopamine. It is used traditionally for mood, libido an…Muira PuamaMuira puama is an Amazonian shrub nicknamed 'potency wood', used traditionally as an aphrodisiac and tonic. It is a staple of men's vitality blends, but ri…Mulberry LeafWhite mulberry leaf contains DNJ, a compound that blocks carbohydrate-digesting enzymes, blunting post-meal blood-sugar spikes. It's one of the more mechan…MulleinMullein is a traditional 'lung herb' used for coughs and airway irritation, valued as a soothing expectorant. It's gentle and generally safe, but rigorous …
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N-Acetylcysteine (NAC)NAC is a well-established medicine — used in hospitals as a paracetamol-overdose antidote and to thin mucus — that is also sold as…NattokinaseNattokinase is an enzyme extracted from natto, a traditional fermented-soybean food. It is marketed for circulation, c…NiacinNiacin (vitamin B3) is an essential vitamin. At ordinary doses it simply prevents deficiency; at much higher 'lip…Nicotinamide RibosideNicotinamide riboside (NR) is a form of vitamin B3 that raises NAD+, a coenzyme central to energy and cellular repair that declines with age. It reliably b…NMNNMN is a NAD+ precursor sold as an anti-aging supplement. Trials confirm it reliably raises blood NAD+ levels and is w…
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Olive Leaf ExtractOlive leaf extract is rich in a compound called oleuropein. Small studies hint at modest blood-pressure and blood-sugar effects, b…Omega-3 Fish Oil (EPA & DHA)The omega-3 fatty acids EPA and DHA from fish oil have solid evidence for lowering triglycerides and are structurally important fo…Oregano OilOregano oil is concentrated in carvacrol and thymol, with strong antimicrobial activity in the lab. It's popular for immune and gut support, but human evid…
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Panax Ginseng (Asian Ginseng)Asian ginseng is a traditional tonic taken for energy, vitality, cognition and immune support. Human evidence is mixed and mostly …PassionflowerPassionflower (Passiflora incarnata) is a traditional calming herb. Small, short trials suggest it modestly reduces an…Peppermint OilEnteric-coated peppermint oil is one of the best-evidenced natural options for irritable bowel syndrome (IBS), relaxing gut muscle to ease cramps and bloat…PhosphatidylcholinePhosphatidylcholine is a major phospholipid in cell membranes and a source of choline, used for liver and brain support. It's the main active in lecithin; …PhosphatidylserinePhosphatidylserine is a fat that is part of every cell membrane and is concentrated in the brain. Older studies suggested a modest…Piperine (BioPerine)Piperine is the pungent compound in black pepper, added to supplements to boost the absorption of other ingredients (most famously curcumin). Its own direc…PQQPQQ is a compound studied for mitochondrial health, often paired with CoQ10 for energy and brain support. It has interesting mechanisms (promoting new mito…Probiotics (Lactobacillus & friends)Probiotics are live microorganisms that can support digestion — but their effects are strain-specific, so the exact strains and do…Psyllium HuskPsyllium is a soluble fibre with strong, well-established evidence — it relieves constipation, modestly lowers LDL cholesterol, an…PterostilbenePterostilbene is a resveratrol relative found in blueberries, marketed as a more bioavailable antioxidant and 'longevity' compound. It absorbs better than …Pumpkin Seed ExtractPumpkin seed and its oil are used for prostate (BPH) and overactive-bladder symptoms. The evidence is modest but more encouraging than many botanicals, and…Pycnogenol (Pine Bark Extract)Pycnogenol is a branded French maritime pine bark extract rich in antioxidant proanthocyanidins. It has preliminary evidence acros…Pygeum (African Plum Bark)Pygeum is a bark extract used for prostate-related urinary symptoms. Older trials hinted at modest benefit, but the evidence is li…
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Raspberry KetonesRaspberry ketones are aroma compounds heavily marketed for fat loss after TV promotion. Despite the hype, there is essentially no human evidence that they …Red Yeast RiceRed yeast rice lowers cholesterol — because it naturally contains monacolin K, which is chemically identical to the statin drug lo…ReishiReishi (Ganoderma lucidum) is a medicinal mushroom traditionally used for immunity and longevity. Despite huge popular…ResveratrolResveratrol is a polyphenol from grapes and red wine, marketed heavily for heart, metabolic and anti-aging support. Hu…Rhodiola RoseaRhodiola is an adaptogenic herb taken for fatigue and stress. Small studies hint at reduced fatigue and better mental performance …Rhodiola RoseaRhodiola is an adaptogen used for fatigue and stress. Some trials — like one in night-shift physicians — show reduced…RosehipRosehip is the fruit of the wild rose, rich in vitamin C and a compound called GOPO. It has modest evidence for easing osteoarthritis pain and is also used…RosemaryRosemary is a culinary herb whose aroma and extracts are studied for memory, alertness and antioxidant effects. The cognitive evidence is modest and intrig…RutinRutin is a flavonoid (found in buckwheat and citrus) used for capillary strength and circulation, similar to hesperidin. It's a long-standing 'vascular' su…
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SaffronSaffron is a culinary spice with a surprisingly strong trial record for mild-to-moderate depression — meta-analyses fi…SageSage (the culinary herb and related Salvia species) has surprisingly decent evidence for short-term memory and attention, and is also used for menopausal h…SAMeSAMe is a compound the body makes naturally. Meta-analyses support it for depression — roughly comparable to standard…Saw PalmettoSaw palmetto is the most popular herbal supplement for prostate-related urinary symptoms. However, the largest, most rigorous tria…SchisandraSchisandra is a berry used as an adaptogen for liver, stress and stamina. Human evidence is sparse — a small trial sug…Sea BuckthornSea buckthorn berry/seed oil is rich in omega-7 (and other fatty acids), vitamins and antioxidants, used for skin, dry eyes and mucous-membrane health. Evi…SeleniumSelenium is an essential trace mineral important for thyroid function, antioxidant defence and immunity. The catch is its narrow s…SerrapeptaseSerrapeptase is a proteolytic (protein-digesting) enzyme marketed for inflammation, pain, sinus congestion and scar tissue. It's popular in some countries,…ShiitakeShiitake is a popular edible mushroom rich in beta-glucans (including lentinan) and studied for immune and cholesterol support. As food it is nutritious; s…ShilajitShilajit is a sticky mineral-rich resin from Himalayan rocks, used in Ayurveda for energy, vitality and 'male performance'. Its fulvic acid is interesting,…SkullcapSkullcap is a traditional calming herb (two main types: American and Chinese/Baikal) used for anxiety and sleep. Evidence is limited, and quality varies, w…Slippery ElmSlippery elm is a tree-bark mucilage used traditionally to soothe the throat and gut lining. It's a gentle demulcent with reasonable rationale for sore thr…SpermidineSpermidine is a natural polyamine that triggers autophagy — the cell's cleanup process — and has drawn anti-aging…SpirulinaSpirulina is a nutrient-dense blue-green algae sold as a 'superfood.' The better evidence is unglamorous but…St John's WortSt John's Wort is one of the better-evidenced herbal remedies for mild-to-moderate depression — but it is also one of the most dan…Stinging NettleStinging nettle is used in two ways: the root for prostate urinary symptoms and the leaf for allergies and joint discomfort. The p…SulforaphaneSulforaphane, from broccoli sprouts, is a compound that switches on the body's own antioxidant and detoxification defences (the Nrf2 pathway). It's one of …
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Tart CherryTart cherry (Montmorency) is rich in anthocyanins and is studied for exercise recovery, muscle soreness, gout and sleep. The recovery and sleep evidence is…TaurineTaurine is an amino acid involved in heart, muscle and nervous-system function. It's very safe and has some evidence in heart fail…TheacrineTheacrine is a caffeine-like compound (found in a Chinese tea plant) marketed for energy and focus with 'less tolerance' than caffeine. Early data are inte…Tongkat Ali (Longjack)Tongkat ali is a Southeast Asian root marketed for male vitality, testosterone and stress. Some small trials are promising, but th…TribulusTribulus terrestris is a popular 'testosterone booster,' but the weight of evidence — including a systematic…Turkey TailTurkey tail (Trametes versicolor) is a medicinal mushroom whose polysaccharide fractions (PSK, PSP) have been studied as immune support alongside cancer ca…Turmeric / CurcuminCurcumin, the active compound in turmeric, has anti-inflammatory properties and modest evidence for easing osteoarthritis joint pa…
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ValerianValerian is the most popular herbal sleep aid. Meta-analyses suggest it may improve people's subjective sense of…Valerian RootValerian is a traditional herbal sleep and anxiety remedy. It's widely used and generally well tolerated, but the human evidence t…VinpocetineVinpocetine is a synthetic compound derived from periwinkle, marketed for memory and brain blood flow. It's used as a drug in some countries, but evidence …Vitamin B12Vitamin B12 is an essential nutrient for healthy nerves, red blood cells and energy metabolism. Deficiency is a well-recognised an…Vitamin B6Vitamin B6 is an essential vitamin needed for over a hundred enzyme reactions. It's the unusual case where both t…Vitamin CVitamin C is an essential antioxidant nutrient needed for immunity, collagen and iron absorption. For colds, regular intake may sl…Vitamin DVitamin D is essential for bones and plays a role in immunity. Deficiency is common, and supplementing clearly helps if you are lo…Vitamin EVitamin E is an essential antioxidant vitamin, but the supplement story is a cautionary one: large trials show it does…Vitamin K2Vitamin K2 is a fat-soluble vitamin that helps the body direct calcium toward bone and away from artery walls. The cle…Vitex (Chasteberry)Vitex, or chasteberry, is an herb used for PMS and menstrual complaints. A meta-analysis found a large pooled benefit…
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WheatgrassWheatgrass is the young grass of the wheat plant, taken as juice or powder for its chlorophyll, vitamins and antioxidants. It's a nutritious green, but spe…White Kidney Bean ExtractWhite kidney bean extract is a 'carb blocker' that inhibits starch digestion. It can modestly reduce starch absorption and produce small weight effects, bu…White Willow BarkWhite willow bark contains salicin, the natural forerunner of aspirin. A good trial supports it for low back pain, but…
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ZeaxanthinZeaxanthin is a macular carotenoid that works alongside lutein to filter blue light and protect the retina. Together they are among the best-evidenced eye-…ZincZinc is an essential mineral vital for immune function, wound healing, taste, smell and many enzymes. Zinc lozenges may modestly s…