Ingredient Research Index

The most researched ergogenic aid in sports science. Consistently improves short-burst power, strength output, and lean mass accumulation.

A leucine metabolite with anti-catabolic properties. Effect is significant only in untrained individuals or during caloric deficits.

Hydrochloride salt of creatine with better solubility than monohydrate, but no evidence of superior muscle saturation or performance gains.

A methyl donor derived from beets shown to improve power output and body composition in multiple RCTs when dosed at 2.5g/day.

A plant-derived ecdysteroid generating significant hype, but human evidence is essentially non-existent. Animal and in-vitro data are promising but not practice-changing.

A plant ecdysteroid with one human RCT showing significant strength gains. Promising but not yet replicated sufficiently to classify as evidence-based.

A flavanol in dark chocolate shown to inhibit myostatin and increase follistatin in small human studies. Intriguing but requires larger trials.

A phospholipid that directly activates mTOR, bypassing upstream signalling. Early human data is promising; replication is needed.

Oral ATP disodium studied under the Peak ATP trade name. Improves blood flow and muscle activation via purinergic receptors — not by directly entering cells.

Complete protein with the highest leucine content of any supplement. Gold standard for post-exercise muscle protein synthesis.

Redundant if protein intake is sufficient. Leucine specifically drives MPS — but you get more of it from whey protein at lower cost.

The slow-digesting complement to whey. Forms a gel in the stomach, releasing amino acids over 5–7 hours — ideal before sleep.

The leading plant protein for muscle building. Comparable to whey in MPS stimulation when doses are matched, with no dairy allergen concerns.

The gold-standard protein before whey existed. High DIAAS score, virtually no fat or cholesterol, and a complete amino acid profile.

A hypoallergenic plant protein with a lower leucine content than whey. Best combined with pea protein to create a more complete amino acid profile.

Hydrolysed collagen provides glycine, proline, and hydroxyproline — the building blocks of connective tissue. Best taken with vitamin C around exercise.

All nine essential amino acids in one product. Outperforms BCAAs for MPS because EAAs provide both the trigger (leucine) and the full substrate pool.

The most anabolically active amino acid. A 'leucine threshold' (~2g per meal) must be reached to trigger maximal MPS — useful for boosting low-protein meals.

The most abundant amino acid in muscle, but supplementation adds little for healthy athletes with adequate protein intake. Most useful for gut permeability and immune support.

A conditionally essential amino acid with underrated evidence. Reduces exercise-induced oxidative stress, improves endurance, and is deficient in vegetarian diets.

The simplest amino acid with underappreciated breadth. Improves sleep onset, is the primary building block of collagen, and supports gut lining integrity.

A catecholamine precursor that replenishes dopamine and norepinephrine under stressful conditions, supporting cognitive performance when these neurotransmitters are depleted.

An intermediate in the urea cycle that accelerates ammonia clearance during exercise, potentially reducing fatigue. Also used pre-sleep for growth hormone release.

A precursor to glutathione — the body's master antioxidant. Well studied for lung health, liver protection, and exercise-induced oxidative stress. One of the most versatile supplements.

Increases muscle carnosine, buffering lactic acid during high-intensity efforts. The tingling (paraesthesia) is expected and harmless.

One of the most effective legal ergogenics for high-intensity events lasting 1–7 minutes. Buffers blood acidity from lactic acid accumulation.

Transports long-chain fatty acids into mitochondria for beta-oxidation. Deficiency is common in vegetarians. LCLT form has the best exercise performance evidence.

One of the most robust ergogenics for endurance performance, particularly at moderate intensities. Reduces the oxygen cost of exercise by 3–5%.

A pentose sugar that accelerates ATP resynthesis after depletion. Most useful for cardiac patients and those with impaired purine salvage. Modest athletic benefit.

A purine nucleoside theorised to improve oxygen delivery by raising 2,3-DPG. Human evidence does not support performance benefits and it raises uric acid.

Raises arginine and nitric oxide levels more effectively than arginine itself. Improves blood flow, reduces fatigue, and enhances work capacity.

A decarboxylation product of arginine with complex pharmacology — modulates NO production, reduces pain, and acts on multiple receptor systems. Under-researched in athletes.

A patented bonding of arginine and silicon with significantly better bioavailability than standard arginine. Also shows cognitive focus benefits in human trials.

An osmolyte that draws fluid into muscle and blood vessels, producing cell volumisation and plasma volume expansion. Enhances heat tolerance and muscle pump.

An amino acid that inhibits arginase, theoretically extending the duration of arginine-driven NO production. Neurotoxicity concerns at high doses based on cell studies.

Arginine combined with alpha-ketoglutarate. Less effective than citrulline for raising plasma arginine due to extensive first-pass metabolism. Largely superseded by citrulline.

Rich in nitrate and polyphenols (punicalagins), pomegranate extract improves blood flow, reduces muscle soreness, and provides cardiovascular protection.

The most widely used performance enhancer on the planet. Robustly improves endurance, strength, power, and cognitive performance.

Paired with caffeine, L-theanine smooths stimulant jitteriness and enhances sustained focus. One of the most reliable cognitive stacks.

The most bioavailable choline source, effectively raising brain acetylcholine. Improves cognitive function and acutely potentiates growth hormone release.

Provides both choline (for acetylcholine) and cytidine (converted to uridine, a dopamine modulator). More cognitively broad than Alpha-GPC alone.

Inhibits the enzyme that breaks down acetylcholine, prolonging its effects. Highly potent — doses in micrograms. Best cycled to prevent tolerance.

A mild adrenergic stimulant from bitter orange peel. Weaker than ephedrine but without the same cardiovascular risk profile. Most useful for thermogenesis and appetite suppression.

Blocks alpha-2 adrenergic receptors that suppress fat mobilisation in 'stubborn' fat areas. Works best fasted — food-induced insulin blunts its effect.

A choline-related compound found in fish. Modest evidence for cognitive benefits. Converts to choline less efficiently than Alpha-GPC but has a long history of use.

A caffeine-like purine alkaloid from kucha tea. Longer-lasting energy, less tolerance development, and smoother onset than caffeine. Synergistic with caffeine.

A faster-acting cousin of theacrine with a shorter half-life. Often combined with theacrine and caffeine for a layered stimulant profile. Limited independent research.

A seed extract from Amazonian guarana containing ~3–4% caffeine plus tannins that slow caffeine absorption. Produces smoother, longer-lasting energy than pure caffeine.

A well-studied adaptogen with consistent data on cortisol reduction, strength improvement, and sleep quality. Standardised extracts matter.

Arguably the best-evidenced adaptogen for acute mental and physical fatigue. Reduces burnout, improves endurance, and is one of the few adaptogens with reliable single-dose effects.

The original adaptogen. Ginsenosides modulate the stress axis, improve cognitive performance, support immune function, and have emerging evidence for erectile function.

A true adaptogen with Soviet-era sports science evidence. Modestly improves endurance and immune function. Not related to Panax ginseng despite the common name.

An adaptogen with particular strength in liver protection and endurance. Activates liver detoxification enzymes and modulates stress hormones via HPA axis.

A sacred Ayurvedic herb with consistent evidence for stress reduction, blood glucose control, and mild anti-inflammatory effects. Eugenol and ursolic acid are the key actives.

A Peruvian root vegetable with the most robust evidence for improving libido, sexual function, and fertility. Does not act on sex hormones directly but modulates neurotransmitter systems.

A tar-like exudate from Himalayan rocks containing fulvic acid, humic acid, and 80+ minerals. Enhances CoQ10 bioavailability, testosterone, and mitochondrial energy production.

An ancient Chinese adaptogen with unique evidence for telomerase activation. TA-65 (a cycloastragenol extract) is the most studied longevity supplement for telomere maintenance.

An Ayurvedic herb well-evidenced for cognitive enhancement, anxiety reduction, collagen synthesis, and venous circulation improvement.

The only mushroom with clinical evidence for nerve growth factor (NGF) stimulation. Improves mild cognitive impairment, reduces anxiety, and may support nerve regeneration.

The 'mushroom of immortality' in Chinese medicine. Robust evidence for immune modulation, stress reduction, and improved sleep quality. Bitter taste — extract is more practical than raw mushroom.

The endurance mushroom. Cordycepin and adenosine increase ATP production and oxygen utilisation, improving VO₂max and endurance in recreational athletes.

A parasitic fungus from birch trees with one of the highest ORAC scores of any natural substance. Significant antioxidant and immune-modulating activity, but human clinical trials are limited.

The best-evidenced medicinal mushroom for immune support. PSK (polysaccharide-K) is used as an FDA-approved adjunct to chemotherapy in Japan. Strong gut microbiome prebiotic effects.

A culinary and medicinal mushroom with lentinan (beta-glucan) for immune support and eritadenine for cholesterol reduction. Both food and extract forms are effective.

Rich in D-fraction beta-glucans, the most extensively studied maitake bioactive. Evidence for NK cell activation, blood glucose modulation, and blood pressure reduction.

Involved in 300+ enzymatic reactions. Commonly deficient in athletes. Glycinate form has best absorption and sleep-quality evidence.

The circadian hormone. Most effective for shifting sleep timing rather than deepening sleep. Micro-doses (0.5mg) are often more physiological and effective than high doses.

The brain's primary inhibitory neurotransmitter. Oral GABA has poor blood-brain barrier penetration, but PharmaGABA (natural fermented form) may work via gut-brain axis.

Directly increases serotonin synthesis, bypassing the rate-limited tryptophan conversion step. Improves sleep quality, mood, and appetite satiety with good clinical evidence.

One of the most used herbal sleep aids. Valerenic acid inhibits GABA breakdown, prolonging inhibitory neurotransmitter activity. Effects build over 2–4 weeks of use.

One of the highest dietary sources of melatonin plus anti-inflammatory anthocyanins. Improves sleep quality and reduces DOMS with the evidence of a whole food rather than an isolated supplement.

A gentle anxiolytic with GABA-modulating and acetylcholinesterase-inhibiting properties. Pairs well with valerian for sleep and with l-theanine for cognitive calm.

A calming herb comparable to low-dose benzodiazepines for anxiety in one head-to-head trial. Chrysin provides GABA-A partial agonist activity without sedative dependency.

The dietary amino acid precursor to serotonin and melatonin. More natural than 5-HTP but less potent — larger doses needed. High-carb meals enhance tryptophan brain uptake.

A combination of zinc, magnesium, and B6 designed for athletes. Evidence primarily supports benefit in deficient individuals. Not a testosterone booster in well-nourished athletes.

A building block of cartilage with robust evidence for reducing osteoarthritis pain, particularly in the knee. Best combined with chondroitin for synergistic cartilage protection.

A naturally occurring glycosaminoglycan in cartilage. Inhibits cartilage-degrading enzymes and maintains joint hydration. Synergistic with glucosamine.

A unique low-dose cartilage collagen that works by oral tolerance — training the immune system not to attack joint collagen. Only 40mg/day needed, unlike hydrolysed collagen at 10–15g.

The primary lubricant in synovial joint fluid. Oral HA reaches joint tissue via the lymphatic system and reduces joint pain by improving synovial fluid viscosity.

A resin from the Boswellia tree containing AKBA — a potent 5-lipoxygenase inhibitor. Reduces leukotriene-driven inflammation in joints and gut without the GI side effects of NSAIDs.

An organosulphur compound that donates sulphur for connective tissue synthesis and reduces exercise-induced muscle damage. One of the safest joint supplements available.

A patented plant extract (1/3 avocado + 2/3 soybean unsaponifiables) approved as a prescription drug for OA in France. Stimulates cartilage repair and reduces cartilage degeneration.

Vitamin D deficiency is widespread globally and linked to reduced testosterone, immune dysfunction, and bone weakness. D3 + K2 is the standard stack.

Essential for collagen synthesis, immune function, and iron absorption. Humans cannot synthesise vitamin C endogenously — dietary and supplemental intake is mandatory.

The only vitamin exclusively found in animal foods. Deficiency causes irreversible nerve damage. Essential supplementation for vegans and those over 50.

Fat-soluble vitamin essential for vision, immune function, and cellular differentiation. Toxicity risk is real with preformed retinol — beta-carotene is the safer plant-based precursor.

The primary fat-soluble antioxidant in cell membranes. Mixed tocopherols are superior to isolated alpha-tocopherol. High-dose supplementation may blunt exercise adaptations.

Critical for DNA synthesis and cell division. Folic acid (synthetic) must be converted to the active form — those with MTHFR gene variants should use methylfolate directly.

Dual-use nutrient: at RDA doses it is an essential NAD⁺ precursor. At pharmacological doses (1–3g), prescription niacin raises HDL cholesterol more than any other drug.

A co-factor for carboxylase enzymes essential to fatty acid synthesis and gluconeogenesis. Most 'hair and nail' claims are overstated in non-deficient individuals — deficiency is rare.

Co-factor for 100+ enzymes involved in amino acid metabolism and neurotransmitter synthesis (GABA, serotonin, dopamine). P5P (pyridoxal-5-phosphate) is the bioactive form.

Essential mineral involved in 300+ enzymatic reactions. Deficiency suppresses testosterone and immune function. Bisglycinate and picolinate forms have the best absorption.

The most common nutritional deficiency globally. Critical for oxygen transport and energy metabolism. Female endurance athletes are at highest risk. Bisglycinate is the gentlest, best-absorbed form.

Trace mineral essential for glutathione peroxidase (antioxidant defence), thyroid hormone conversion, and sperm motility. Selenomethionine is the superior bioavailable form.

The most abundant mineral in the body. Supplementation is most important for those avoiding dairy and for postmenopausal women. Citrate absorbs without food; carbonate needs stomach acid.

The primary intracellular cation, critical for membrane potential and muscle contraction. Most athletes are mildly deficient. Reduces blood pressure as effectively as some medications.

A trace mineral that potentiates insulin signalling. Evidence for blood glucose reduction is moderate; body composition claims are not well supported in non-deficient individuals.

Essential for thyroid hormone production. Deficiency causes goitre, hypothyroidism, and cretinism. Iodised salt has eliminated deficiency in most developed nations — supplementation needed mainly for vegans and those avoiding salt.

A trace mineral co-factor for mitochondrial superoxide dismutase (MnSOD). Involved in bone matrix formation and glucose metabolism. Deficiency is rare; toxicity risk is low at supplemental doses.

An essential trace mineral co-factor for over 30 cupro-enzymes. Deficiency is most commonly caused by excess zinc supplementation. Rarely deficient in a balanced diet.

A trace mineral that reduces sex hormone binding globulin (SHBG), increasing free testosterone and oestradiol. Also enhances vitamin D and magnesium utilisation.

The most evidence-backed supplement for cardiovascular health and inflammation. Also supports muscle protein synthesis and joint health.

A carotenoid 6000× more potent than vitamin C as an antioxidant. The pigment that gives salmon pink flesh. Protects mitochondria and reduces exercise-induced oxidative stress.

Omega-3s bound to phospholipids (vs triglycerides in fish oil) — better cell membrane integration at lower doses. Naturally contains astaxanthin as an antioxidant stabiliser.

A naturally occurring fatty acid in dairy and beef with modest body composition effects. The t10,c12 isomer drives fat loss but may negatively affect insulin sensitivity at high doses.

The active polyphenol of turmeric with potent anti-inflammatory and antioxidant properties. Absorption is the central challenge — must be paired with piperine or in a specialised delivery form.

A polyphenol from red wine and grape skin that activates sirtuins (longevity enzymes). Compelling animal data; human evidence is limited but promising for cardiovascular and metabolic health.

A flavonoid in onions, apples, and capers. Acts as a zinc ionophore (shuttles zinc into cells), has antiviral properties, and modestly improves endurance and allergy symptoms.

One of the most clinically validated plant compounds. Activates AMPK (the 'exercise mimetic') and reduces blood glucose as effectively as metformin in head-to-head trials.

A unique antioxidant active in both water and fat-soluble environments. Clinical standard for diabetic peripheral neuropathy. R-ALA is the natural isomer with superior bioactivity.

The body's primary intracellular antioxidant. Oral absorption is poor with standard forms — S-acetyl glutathione or liposomal glutathione have meaningful bioavailability; NAC is the more cost-effective precursor.

The most active catechin in green tea. Inhibits COMT (prolongs norepinephrine activity), increasing fat oxidation and thermogenesis. Synergistic with caffeine.

The most viscous dietary fibre known. Expands significantly in the stomach, creating profound satiety. One of the few supplements for weight loss with EFSA-approved claims.

Hugely popular but modestly evidenced. HCA inhibits fat synthesis and may reduce appetite. Meta-analyses show small but real effects; not a fat-loss solution on its own.

The active compound in chilli peppers activates TRPV1 receptors, triggering thermogenesis and reducing appetite. The best evidence is for acute metabolic rate increase and appetite reduction.

Inhibits amylase — the enzyme that breaks down dietary starch. Reduces carbohydrate digestion and caloric absorption from starchy meals. Most evidence is with the Phase 2 trademarked extract.

A diterpene from Coleus forskohlii that directly activates adenylate cyclase, raising cAMP levels — mimicking the downstream effect of adrenergic stimulation on lipolysis and testosterone production.

Highly marketed but essentially unproven in humans. Only one mouse study and no human RCT demonstrating fat loss. Not recommended over proven alternatives.

Acetic acid slows gastric emptying, reduces post-meal blood glucose, and modestly suppresses appetite. Real but modest effects — frequently overhyped.

Steroidal saponins inhibit 5-alpha reductase and aromatase, shifting testosterone metabolism away from DHT and oestrogen — raising free testosterone. Testofen is the most studied patented extract.

A naturally occurring amino acid that stimulates LH and testosterone release in untrained or older men. Evidence in trained athletes is inconsistent — testosterone may already be at ceiling.

A Malaysian root with consistent human evidence for raising free testosterone by reducing SHBG. Also reduces cortisol, improving the testosterone-to-cortisol ratio relevant for training adaptations.

A Nigerian shrub popularised by Dr Andrew Huberman's podcast. Animal studies show significant testosterone increase — but also testicular toxicity at high doses. Human evidence absent.

Nettle root lignans bind SHBG, freeing bound testosterone. The most evidence-based use is for benign prostatic hyperplasia (BPH) symptom relief.

Naturally contains 4–7% L-DOPA — the direct dopamine precursor. Raises dopamine, LH, testosterone, and GH. One of the most multipotent natural supplements with solid human data.

The most abundant steroid hormone in the body, produced by the adrenals. Declines 80% by age 70. Supplementation supports testosterone and oestrogen synthesis in ageing adults.

Decades of marketing as a testosterone booster, but human RCTs in healthy men consistently show no significant testosterone increase. Has genuine evidence for libido improvement independent of testosterone.

Live beneficial bacteria that colonise the gut temporarily, modulate microbiome composition, reinforce the gut barrier, and train the mucosal immune system. Strain specificity matters enormously.

Non-digestible fibres that selectively feed beneficial gut bacteria (Bifidobacterium, Lactobacillus), increasing SCFA production (butyrate, propionate, acetate). More sustainable microbiome support than probiotics alone.

The most widely used fibre supplement. FDA-approved health claim for cholesterol reduction. Gels in the gut, binding bile acids, bulking stool, and blunting glucose absorption.

A chelate of zinc and carnosine that adheres to the gastric mucosa, protecting and healing the stomach lining. Approved as a drug in Japan for gastric ulcers.

Supplemental enzymes that help break down macronutrients, reducing bloating and improving nutrient absorption — particularly useful for those with reduced endogenous enzyme output.

One of the best-evidenced natural remedies for nausea (pregnancy, chemotherapy, surgery, motion sickness). Also reduces inflammatory pain comparably to ibuprofen in knee OA studies.

Inner leaf aloe vera gel (acemannan) soothes gut mucosa and modulates immunity. The outer leaf contains aloin — a laxative anthraquinone — which should be absent from quality supplements.

A probiotic yeast (not bacterium) with the strongest evidence of any single probiotic strain for preventing antibiotic-associated diarrhoea and traveller's diarrhoea. Unaffected by antibiotics.

Essential for mitochondrial ATP production. Synthesised less efficiently with age and depleted by statin drugs. Ubiquinol (reduced form) has superior bioavailability.

Contains monacolin K — chemically identical to lovastatin. Reduces LDL by 20–30%. A natural statin with the same benefits and the same interaction risks as prescription statins.

Aged (odourless) garlic extract is more bioavailable and better tolerated than raw garlic. Reduces blood pressure, inhibits platelet aggregation, and lowers LDL — three independent cardiovascular benefits.

One of the best-evidenced herbal cardiovascular tonics. Oligomeric proanthocyanidins (OPCs) from hawthorn improve cardiac output, reduce blood pressure, and lower resting heart rate in mild heart failure.

A serine protease from fermented natto that degrades fibrin (blood clot protein) directly. Reduces blood clot risk and blood pressure. Strongest evidence in those with cardiovascular risk.

A mixture of fatty alcohols from sugar cane wax. Cuban trials showed dramatic cholesterol effects; independent replication has largely failed. Current evidence does not support its use over statins or red yeast rice.

Oligomeric proanthocyanidins from grape seeds reduce blood pressure, improve vascular function, and reduce oedema. Among the most potent plant polyphenol antioxidants.

The most evidence-backed Ayurvedic nootropic. Improves memory consolidation, reduces anxiety, and is neuroprotective. Effects build slowly over 4–12 weeks — requires patience.

A phospholipid essential for neuronal membrane structure. Reduces cortisol after exercise, improves cognitive performance, and has FDA-qualified claims for cognitive decline reduction.

One of the oldest botanical cognitive aids. Improves cerebral blood flow and has antioxidant properties. Consistent evidence for cognitive function in elderly; modest benefits in healthy adults.

A synthetic derivative of vincamine (from periwinkle). Prescription drug in Hungary; supplement in the US. Improves cerebral blood flow and memory via PDE1 inhibition and vasodilation.

The acetylated form of L-carnitine that crosses the blood-brain barrier. Donates acetyl groups for acetylcholine synthesis, supports mitochondrial function in neurons, and has established evidence for diabetic neuropathy.

A Russian peptide nootropic 1000× more potent than piracetam by weight. Raises BDNF and NGF acutely. Human evidence is limited but mechanistically compelling.

An efficient NAD⁺ precursor that raises tissue NAD⁺ levels — declining with age. Activates sirtuins and PARP (DNA repair), supporting mitochondrial health and cellular longevity.

One step closer to NAD⁺ than NR in the biosynthesis pathway. Human trials now confirm NAD⁺ elevation and metabolic benefits. Regulatory status in flux — FDA has moved to classify it as a drug.

A blue-green microalgae with an exceptional nutrient profile and meaningful evidence for antioxidant, cholesterol-lowering, and exercise performance effects. One of the most nutrient-dense foods on earth.

A freshwater green algae rich in chlorophyll, CGF, and complete protein. Binds heavy metals for excretion, modulates immunity, and improves cholesterol. The cell wall must be broken for bioavailability.

A tropical tree with leaves that are one of the most nutrient-dense plant foods known. Isothiocyanates provide anti-inflammatory and blood glucose-modulating effects. Excellent whole-food supplement.

The first milk produced by cows after calving, concentrated in IGF-1, immunoglobulins, and growth factors. Reduces gut permeability, improves immune function, and modestly enhances athletic performance.

Unroasted coffee rich in chlorogenic acids. Roasting destroys these actives — green coffee provides blood sugar and blood pressure benefits that brewed coffee lacks.

A chelated magnesium form specifically developed to cross the blood-brain barrier and elevate brain magnesium — which improves synaptic density, memory, and cognitive performance.

A redox co-factor in bacteria and found in trace amounts in foods. Stimulates mitochondrial biogenesis via PGC-1α and supports NGF — uniquely targeting both mitochondrial and cognitive health.

The most well-evidenced herbal liver protectant. Silymarin flavonolignans neutralise free radicals, inhibit hepatic inflammation, and promote liver cell regeneration. Established clinical use in hepatitis and alcoholic liver disease.

An ancient Islamic medicinal seed described in hadith as a cure for everything except death. Thymoquinone has potent anti-inflammatory, anti-allergic, and metabolic effects confirmed in multiple human trials.

A cysteine protease from pineapple stem with anti-inflammatory, fibrinolytic, and digestive properties. Clinically effective for sinusitis, post-surgical swelling, and musculoskeletal inflammation.

A serine protease from the Serratia marcescens bacterium. Degrades non-living fibrous tissue (scar tissue, fibrin, biofilm) without harming living tissue. Well-evidenced for post-surgical swelling and sinusitis.

The lesser-known members of the vitamin E family with unique benefits beyond alpha-tocopherol. Lower cholesterol, protect neurons, and have emerging anti-cancer activity — particularly delta and gamma forms.

A soluble fibre from oats and yeast with the strongest evidence of any dietary fibre for cholesterol reduction (FDA-approved claim). Yeast-derived beta-glucans additionally activate innate immunity via Dectin-1 receptors.

The most expensive spice by weight, saffron's crocins inhibit serotonin reuptake comparably to some antidepressants in small trials. A genuine mood supplement with emerging evidence for appetite control and eye protection.

Cinnamon polyphenols sensitise insulin receptors and inhibit alpha-glucosidase, reducing post-meal blood glucose. Ceylon cinnamon is preferred over cassia (which is high in liver-toxic coumarin).

An Ayurvedic plant whose gymnemic acids temporarily suppress sweet taste perception and inhibit glucose absorption. Clinically reduces fasting glucose and HbA1c in T2D.

A tropical vegetable with hypoglycaemic properties from multiple compounds: charantin (AMPK activator), polypeptide-P (plant insulin analogue), and vicine (glucose-lowering). Used widely in Asian diabetes management.

One of the richest natural sources of vitamin C and antioxidant tannins. Reduces cholesterol, improves antioxidant status, and is a cornerstone of Ayurvedic formulations. Triphala contains amla as its primary component.

The world's most popular herbal immune supplement. Alkylamides activate CB2 receptors and macrophages. Cochrane review confirms modest reductions in cold incidence and duration.

A sugar alcohol acting as an insulin second messenger. Most evidence is for PCOS (restores ovarian function and reduces insulin resistance), OCD, and panic disorder.

The body's primary methyl donor, involved in DNA methylation, neurotransmitter synthesis, and cartilage formation. Has prescription drug status for depression in Germany and Italy.

A unique berry oil rich in omega-7 (palmitoleic acid) — a fatty acid with emerging evidence for dry eye syndrome, skin mucous membrane health, and cardiovascular benefit.

Rich in gamma-linolenic acid (GLA — an omega-6 anti-inflammatory fatty acid). The most evidence-backed GLA source for eczema, PMS, and cyclical breast pain.

Pine pollen contains plant sterols and trace amounts of DHEA and testosterone precursors. Some evidence for androgenic activity; robust clinical data is absent. A nutrient-rich adaptogen-style supplement.