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Supplement Guide
An independent, evidence-based database. Understand the clinical role of each nutrient, optimal dosages, and how to identify high-quality formulations.
By Health Category
By Lifestyle Need
Showing 73 supplements
Melatonin
sleep1-5mg (start low)
30-60 minutes before bed
Regulates sleep-wake cycleHelps with jet lag
Magnesium Glycinate
sleep200-400mg
1-2 hours before bed
Promotes muscle relaxationCalms nervous system
Vitamin B12
energy1000-2500mcg
Morning with breakfast
Supports energy productionHelps with fatigue
CoQ10 (Ubiquinol)
energy100-200mg
Morning with a meal containing fat
Cellular energy productionHeart health
Vitamin D3
immunity2000-5000 IU daily
Morning or afternoon with a meal containing fat
Immune system supportBone health
Vitamin C
immunity500-1000mg
Split into 2-3 doses throughout the day
Immune defenseAntioxidant
Zinc
immunity15-30mg
With a meal
Immune functionWound healing
Ashwagandha
stress300-600mg
Morning or evening with food
Reduces cortisol levelsAdaptogenic stress support
L-Theanine
stress100-200mg
As needed for stress, or morning for calm focus
Promotes calm without drowsinessImproves focus
Berberine
weight500mg, 2-3 times daily
With meals (breakfast, lunch, and/or dinner)
Activates AMPK enzyme (master metabolic switch)Supports healthy blood sugar and insulin sensitivity
Omega-3 Fish Oil (EPA/DHA)
heart1000-2000mg combined EPA+DHA
With meals containing fat
Supports heart healthReduces inflammation
Probiotic (Multi-strain)
digestion10-50 billion CFU
Morning on empty stomach, or with light meal
Gut microbiome balanceDigestive comfort
Omega-3 Fish Oil
joints2000-3000mg EPA+DHA for joint support
With meals
Reduces joint inflammationLubricates joints
Turmeric/Curcumin
joints500-1000mg curcumin with piperine
With meals containing fat
Powerful anti-inflammatoryJoint comfort
Biotin
hair skin2500-5000mcg
Any time, with or without food
Hair growth and strengthNail health
Collagen Peptides
hair skin10-15g daily
Any time
Skin elasticityReduces wrinkles
Omega-3 DHA
brain focus1000-2000mg DHA specifically
With meals
Brain structure and functionMemory support
Lion's Mane Mushroom
brain focus500-1000mg extract
Morning or early afternoon
Supports nerve growth factorMemory and focus
Omega-3 EPA
mood1000-2000mg EPA specifically
With meals
Mood supportReduces inflammation linked to depression
B-Complex
moodFull spectrum B-complex
Morning with food
Energy and moodStress response
Black Cohosh
menopause20-40mg standardized extract
Twice daily with meals
Reduces hot flashesEases night sweats
Calcium + Vitamin D3
menopause1000-1200mg Calcium + 2000 IU D3
Split calcium into 2 doses (morning and evening)
Protects bone densityReduces fracture risk
Folate (5-MTHF)
fertility400-800mcg
Morning with food
Prevents neural tube defectsSupports healthy cell division
Omega-3 (DHA)
fertility1000-2000mg DHA
With meals
Supports egg qualityEssential for fetal brain development
Vitamin D3 (High-Dose)
multiple sclerosis4000-10,000 IU (with medical supervision)
Morning with a meal containing fat
May reduce relapse rateSupports immune modulation
Omega-3 (High EPA/DHA)
multiple sclerosis2000-3000mg EPA+DHA combined
With meals, split into 2 doses
Anti-inflammatoryMay support myelin health
Vitamin B12 (Methylcobalamin)
multiple sclerosis1000-2500mcg
Morning, sublingual for best absorption
Supports nerve functionEnergy production
Alpha-Lipoic Acid (ALA)
multiple sclerosis600-1200mg
On empty stomach, split into 2 doses
Powerful antioxidantNeuroprotective
Lutein & Zeaxanthin
vision10-20mg Lutein / 2-4mg Zeaxanthin
With a meal containing fat
Macular protectionBlue light filtering
Omega-3 Fish Oil (DHA-rich)
vision1000-2000mg with at least 500mg DHA
With meals containing fat
Retinal healthDry eye relief
NAC (N-Acetyl Cysteine)
smoking cessation600-1200mg
Morning and evening, 30 minutes before meals
Reduces nicotine cravingsSupports lung tissue repair
Omega-3 (EPA/DHA)
smoking cessation2000-3000mg combined EPA/DHA
With meals containing fat
Stabilizes mood during withdrawalReduces inflammation from smoking damage
Milk Thistle (Silymarin)
alcohol cessation200-400mg standardized extract (80% silymarin)
With meals, split into 2-3 doses
Supports liver cell regenerationProtects liver from further damage
L-Glutamine
alcohol cessation1000-2000mg
Between meals, especially when cravings hit
Reduces alcohol and sugar cravingsSupports gut lining repair (damaged by alcohol)
B-Complex with Extra B1 (Thiamine)
alcohol cessationB-Complex + additional 100-300mg Thiamine (B1)
Morning with breakfast
Prevents Wernicke-Korsakoff syndrome (B1 deficiency)Supports nervous system repair
Valerian Root
sleep300-600mg
30-60 minutes before bed
Reduces time to fall asleepImproves sleep quality
GABA (Gamma-Aminobutyric Acid)
sleep250-500mg
30-60 minutes before bed
Promotes relaxationReduces racing thoughts at bedtime
Glycine
sleep3000mg (3g)
1 hour before bed
Lowers core body temperature to initiate sleepImproves sleep quality and next-day alertness
Iron
energy18-27mg (or as directed by doctor)
Morning on empty stomach, or with Vitamin C
Fights fatigue from iron deficiencySupports oxygen transport
Rhodiola Rosea
energy200-400mg
Morning on an empty stomach, before breakfast
Combats mental and physical fatigueEnhances endurance and stamina
Creatine Monohydrate
energy3-5g
Any time of day, with a meal
Boosts cellular energy (ATP) productionSupports brain energy and cognitive function
Cordyceps Mushroom
energy1000-3000mg
Morning or pre-workout
Improves oxygen utilizationBoosts ATP production naturally
Elderberry
immunity500-1000mg extract daily
Any time, with or without food
Antiviral propertiesReduces cold/flu duration
Quercetin
immunity500-1000mg
With meals, split into 2 doses
Powerful antioxidant and anti-inflammatorySupports respiratory health
Probiotic (Immune-Specific)
immunity10-30 billion CFU
Morning on an empty stomach or 30 minutes before a meal
Supports gut-immune axisReduces frequency of colds
Holy Basil (Tulsi)
stress400-800mg
Morning and evening with meals
Balances cortisol and stress hormonesSupports calm mental clarity
Green Tea Extract (EGCG)
weight250-500mg EGCG
Morning, before exercise
Supports metabolismFat oxidation
Fiber Supplement
weight5-10g additional fiber
Before meals with lots of water
Increases fullnessSupports blood sugar
L-Carnitine
weight1000-2000mg
Morning, preferably before exercise
Transports fatty acids into mitochondria for energySupports fat metabolism during exercise
CLA (Conjugated Linoleic Acid)
weight3000-4000mg (3-4g)
With meals, split across 2-3 doses
Supports lean body compositionMay reduce body fat while preserving muscle
Magnesium Malate
heart200-400mg
Morning with breakfast
Supports energy productionReduces muscle fatigue
Digestive Enzymes
digestion1-2 capsules per meal
At the beginning of each meal
Improves nutrient absorptionReduces bloating
Peppermint Oil (Enteric-Coated)
digestion180-225mg per capsule, 1-2 capsules
30-60 minutes before meals
Relieves bloating and gasReduces IBS symptoms (clinically proven)
Psyllium Husk
digestion5-10g (1-2 tablespoons)
With meals, with a full glass of water
Supports healthy bowel movementsPrebiotic fiber feeds good gut bacteria
Glucosamine & Chondroitin
joints1500mg glucosamine + 1200mg chondroitin
With meals, can split into 2-3 doses
Supports cartilage healthJoint cushioning
Vitamin E
hair skin200-400 IU
With a meal containing fat
Skin protectionAntioxidant
Bacopa Monnieri
brain focus300-450mg standardized extract
Morning with food
Memory enhancementLearning support
Phosphatidylserine
brain focus100-300mg
Morning with food
Memory and recallFocus and attention
SAM-e
mood200-400mg
Morning on empty stomach
Mood elevationJoint support
5-HTP (5-Hydroxytryptophan)
mood50-100mg
Evening, 30 minutes before dinner or bedtime
Direct precursor to serotonin (the 'happiness' neurotransmitter)Supports mood elevation
Evening Primrose Oil
menopause500-1000mg
With meals, split into 2 doses
Supports hormonal balanceReduces breast tenderness
Maca Root
menopause1500-3000mg
Morning with breakfast
Supports energy levelsMay help with libido
Sage Extract
menopause300-600mg standardized extract
Twice daily with meals
Significantly reduces hot flashesDecreases night sweats
Vitex (Chasteberry)
fertility400-500mg standardized extract
Morning on empty stomach
Regulates menstrual cycleSupports progesterone levels
Myo-Inositol
fertility2000-4000mg
Split into 2 doses (morning and evening)
Improves egg qualitySupports insulin sensitivity
Biotin (High-Dose MD1003)
multiple sclerosis100-300mg (ONLY under medical supervision)
Split into 3 doses throughout the day
Studied for progressive MSMay support myelin repair
Probiotic (Multi-Strain)
multiple sclerosis50-100 billion CFU
Morning on empty stomach or before bed
Gut-brain axis connectionImmune modulation
Bilberry Extract
vision160-320mg standardized extract
Morning or with meals
Night vision supportEye circulation
Vitamin A (Beta-Carotene)
vision5000-10000 IU
With a meal containing fat
Night visionCorneal health
Astaxanthin
vision4-12mg
With a meal containing fat
Eye fatigue reductionAccommodative function
Chromium Picolinate
weight200-400mcg
With meals
Supports insulin sensitivityMay reduce cravings
Ginger
digestion250-500mg extract, or fresh ginger tea
Before or with meals
Reduces nauseaSupports motility
St. John's Wort
mood300mg 3x daily (standardized to 0.3% hypericin)
With meals
Mild to moderate depressionAnxiety relief
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