Supplements
Botanicals, vitamins, minerals, and other ingestibles: what the evidence shows.
Supplements are anything you take by mouth: herbs, plant extracts, vitamins, minerals, amino acids, fatty acids, probiotics. Every entry here is anchored to a Cochrane review, an EMA HMPC monograph, an EFSA authorised claim, or a major-journal RCT. Items with only traditional use behind them are not in this catalogue.
Supplements catalogue
259 evidence-anchored supplements, strongest evidence first.
CautionSupplementAndrographis paniculata
Cochrane-supported 'king of bitters' for upper respiratory infection symptom relief.
Why
Andrographis paniculata is a bitter herb widely used in Indian, Chinese, and Scandinavian phytotherapy. The Cochrane review of Andrographis for acute respiratory tract infection found that the standardised extract Kan Jang (containing andrographolides plus Eleutherococcus) shortened symptom duration and reduced overall symptom severity compared with placebo. Effect is most consistent for cough, sore throat, and rhinorrhoea.
How it works
Andrographolides modulate cytokine signalling (TNF-α, IL-6), inhibit NF-κB, and show direct antiviral activity against influenza A in vitro. Mucosal immune effects are documented in animal models.
Expected onset · Symptom reduction often within 2–4 days of starting at symptom onset
How to take
Dosage
Standardised extract delivering 60–120 mg/day total andrographolides (Kan Jang dose: 1 tablet three times daily for 5 days from symptom onset).
Timing
Three times daily with food, started at symptom onset
On the label
Look for Kan Jang or extracts standardised to total andrographolides content (typically 4–6% in dried herb, 10%+ in concentrated extracts).
Ideal for
Adults with early symptoms of cold or upper respiratory tract infection, looking for a botanical alternative to symptomatic OTCs.
Safety
Evidence
Hu 2017 PLoS One meta-analysis (33 RCTs, n=7,175): Andrographis significantly reduced cough and sore throat severity in upper respiratory tract infection vs placebo and standard care. Coon 2004 earlier systematic review reached the same conclusion. Used acutely from symptom onset, not chronically.
- Hu et al., PLoS One 2017, Andrographis paniculata for acute respiratory tract infection: systematic review and meta-analysis
- Coon & Ernst, Planta Med 2004, Andrographis paniculata in the treatment of upper respiratory tract infections: systematic review
- Kulichenko et al., J Herb Pharmacother 2003, Kan Jang in influenza (RCT)
Where to get it
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CautionSupplementAREDS2 multivitamin (full formulation)
Multi-nutrient formula tested in the NEJM-tier AREDS2 RCT, the evidence-based supplement for slowing AMD progression.
Why
The AREDS2 formula is the specific multi-nutrient combination tested in the Age-Related Eye Disease Study 2 (Chew JAMA 2013): vitamin C 500 mg, vitamin E 400 IU, zinc oxide 80 mg (later reduced to 25 mg without efficacy loss), cupric oxide 2 mg, lutein 10 mg, zeaxanthin 2 mg. Designed for adults with intermediate or advanced AMD in at least one eye. Beta-carotene from the original AREDS formula was removed because of lung-cancer risk in smokers.
How it works
Combined antioxidant (vit C, E) and trace-mineral (zinc, copper) effects on macular oxidative stress and inflammation; lutein/zeaxanthin specifically concentrate in macular pigment. Synergistic effects greater than individual components in the original AREDS trial.
Expected onset · AMD progression endpoints assessed over 3–5 years
How to take
Dosage
AREDS2 daily formula: vit C 500 mg, vit E 400 IU, zinc oxide 25–80 mg, cupric oxide 2 mg, lutein 10 mg, zeaxanthin 2 mg. Once or split twice daily with food.
Timing
With meals; split twice daily for better tolerability
On the label
Look for 'AREDS2 formula' explicitly, the specific dosing matters and varies between OTC products. PreserVision AREDS2 is the brand most-aligned with the trial formula.
Ideal for
Adults with intermediate (large drusen) or advanced AMD in one eye; under ophthalmology guidance to confirm the staging and the appropriateness of supplementation.
Safety
Evidence
AREDS (2001 Arch Ophthalmol) original formula reduced 5-year risk of advanced AMD by ~25% in intermediate AMD. AREDS2 (2013 JAMA) replaced beta-carotene with lutein/zeaxanthin without efficacy loss and with improved smoker safety. Chew 2022 JAMA Ophthalmol 10-year follow-up confirmed sustained benefit and the safety of zinc 25 mg (vs original 80 mg).
- AREDS2 Research Group, JAMA 2013, lutein + zeaxanthin and omega-3 fatty acids for AMD: AREDS2 RCT (n=4,203)
- AREDS Research Group, Arch Ophthalmol 2001, a randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for AMD and vision loss: AREDS report no. 8
- Chew et al., JAMA Ophthalmol 2022, long-term outcomes of adding lutein/zeaxanthin and ω-3 fatty acids: AREDS2 10-year follow-up
Where to get it
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CautionSupplementBeta-glucan (oat / barley)
Soluble fibre with EFSA-authorised claim for lowering blood cholesterol at 3 g/day.
Why
Beta-glucan from oats and barley is one of only a handful of nutrients with an EFSA authorised health claim under Article 14 for cholesterol reduction. The threshold for the claim, 3 g/day of oat beta-glucan, has been confirmed in multiple meta-analyses to lower LDL cholesterol by approximately 0.25–0.30 mmol/L on average. The same fibre also produces a separate EFSA-authorised glycemic-response claim when consumed with carbohydrate-containing meals.
How it works
Forms a viscous gel in the small intestine that binds bile acids, increasing their faecal loss and forcing hepatic cholesterol-to-bile conversion, lowering circulating LDL. The same viscosity slows glucose absorption and blunts postprandial blood-sugar peaks.
Expected onset · LDL cholesterol changes typically over 4–6 weeks of consistent daily intake
How to take
Dosage
3 g/day of beta-glucan from oats or barley (the EFSA-cited threshold), typically met with ~75 g of oatmeal, ~40 g of oat bran, or a beta-glucan concentrate.
Timing
With breakfast or any carbohydrate-containing meal
On the label
Look for products stating 'beta-glucan from oats' or 'beta-glucan from barley' with dose per serving, the EFSA claim requires the product to deliver at least 1 g per serving.
Ideal for
Adults with elevated LDL cholesterol or postprandial glycemic spikes, aiming for a food-first approach.
Safety
Evidence
EFSA-authorised Article 14 health claim: 3 g/day of oat beta-glucan lowers blood cholesterol, the highest regulatory tier in EU food law. Whitehead 2014 Am J Clin Nutr meta-analysis (28 RCTs): oat beta-glucan reduced LDL by 0.25 mmol/L on average. Effect modest but consistent and additive to statins.
Where to get it
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CautionSupplementCalcium
Essential mineral with EFSA claims for bone, teeth, muscle and blood-clotting, best paired with vitamin D and ideally food-source.
Why
Calcium is essential for bone matrix, muscle contraction, neurotransmission and blood coagulation. EFSA has authorised health claims for normal bone, normal teeth, normal muscle function, normal neurotransmission and normal blood clotting. Supplementation at 500–1,200 mg/day is widely used in postmenopausal osteoporosis prevention. The Bolland 2010 BMJ meta-analysis raised a cardiovascular event signal with calcium supplements (without vitamin D), clinical practice has moved towards food-first calcium with vitamin D co-supplementation when supplements are needed.
How it works
Hydroxyapatite formation in bone (with phosphate). Excitation-contraction coupling in muscle (binding troponin C). Synaptic vesicle release at neurotransmitter terminals. Coagulation factor IV (the central divalent cation of clotting).
Expected onset · Bone-marker changes over weeks; clinical osteoporosis outcomes over years
How to take
Dosage
RDI: 800–1,200 mg/day total intake (food + supplement). Supplement: 500–600 mg per dose (absorption limited above this). Avoid total intakes above 2,000 mg/day.
Timing
With meals; split for higher doses; separate from iron and thyroid medication by 4 hours
On the label
Calcium citrate (better absorbed independent of food/acid; safer in hypochlorhydria) or calcium carbonate (cheaper, take with food). Stated elemental calcium per dose, not salt weight.
Ideal for
Postmenopausal women and adults with low dietary calcium intake (<700 mg/day from food); osteoporosis prevention contexts under clinical guidance; pregnancy and lactation.
Safety
Evidence
EFSA-authorised claims cover six separate functions of calcium. Tang 2007 Lancet meta-analysis: calcium 1,200 mg + vitamin D 800 IU reduced fracture risk by 12% over 3.5 years in older adults. Bolland 2010 BMJ raised concern over calcium alone for cardiovascular events, practical takeaway is to favour dietary calcium and pair supplements with vitamin D.
- EFSA Reg 432/2012 authorised claims, calcium and bone, teeth, muscle, neurotransmission, blood clotting, energy metabolism
- Bolland et al., BMJ 2010, effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis
- Tang et al., Lancet 2007, use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: meta-analysis
Where to get it
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CautionSupplementCapsaicin topical
Cochrane-supported high-dose 8% patch for neuropathic pain; lower-strength creams have separate evidence in OA.
Why
Capsaicin is the principal pungent compound in chilli pepper (Capsicum frutescens). Two distinct evidence streams matter clinically. Low-strength creams (0.025–0.075%) have an older RCT base in painful diabetic neuropathy, post-herpetic neuralgia and knee/hand osteoarthritis. The high-strength 8% patch (Qutenza) is a prescription-only single-application treatment with Cochrane-supported NNT of 7–11 for moderate pain relief in post-herpetic neuralgia and HIV-associated neuropathy.
How it works
Activates and then desensitises TRPV1 receptors on small unmyelinated C-fibre and Aδ-fibre nociceptors, producing initial burning followed by sustained reduction in pain signal transmission. Repeated low-dose application leads to depletion of substance P from cutaneous nerve terminals.
Expected onset · Low-strength cream: pain reduction over 2–4 weeks of consistent application. High-strength patch: effect over 1–2 weeks lasting up to 3 months.
How to take
Dosage
Low-strength cream (0.025–0.075%): apply to affected area 3–4 times daily. High-strength 8% patch (Qutenza): single 30–60 min application by trained clinician, repeatable at ≥3-month intervals.
Timing
Low-strength: 3–4 times daily; high-strength patch: single clinical application
On the label
Low-strength: Zacin 0.025%, Axsain 0.075%. High-strength: Qutenza 8% patch (prescription-only).
Ideal for
Adults with painful diabetic neuropathy, post-herpetic neuralgia, or localised musculoskeletal pain when oral analgesics are limited.
Safety
Evidence
Cochrane 2017 SR on the 8% capsaicin patch in chronic neuropathic pain: NNT of 7–11 for moderate (≥30%) pain relief at 8–12 weeks in PHN and HIV neuropathy. Cochrane 2012 SR on low-strength creams: less clear signal but improvement vs placebo in painful diabetic neuropathy and OA across older trials. Effect specific to small-fibre neuropathic pain.
- Derry et al., Cochrane Database Syst Rev 2017, topical capsaicin (high concentration) for chronic neuropathic pain in adults
- Derry & Moore, Cochrane Database Syst Rev 2012, topical capsaicin (low concentration) for chronic neuropathic pain in adults
- Mason et al., BMJ 2004, systematic review of topical capsaicin for the treatment of chronic pain
Where to get it
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CautionSupplementComfrey topical (Symphytum)
EMA Well-Established Use topical extract for back pain and sprains, strongest topical herbal evidence in the catalogue.
Why
Comfrey root topical preparations (Symphytum officinale) hold an EMA HMPC monograph at the Well-Established Use level for symptomatic treatment of myalgia and acute joint sprains. The pyrrolizidine alkaloid (PA) content that makes oral comfrey hepatotoxic is substantially absent in modern PA-free topical preparations (Kytta-Salbe, Traumaplant). RCTs report analgesic and anti-inflammatory effects comparable to diclofenac gel in acute soft-tissue injury and back pain.
How it works
Allantoin, rosmarinic acid and triterpene saponins reduce local inflammation and accelerate granulation tissue formation. Topical application avoids the hepatic first-pass exposure to PAs, eliminating the main safety concern of oral comfrey.
Expected onset · Pain reduction often within 3–5 days; sprain healing within 1–2 weeks
How to take
Dosage
PA-free comfrey root cream or ointment: apply 4 g three times daily to the affected area for up to 2 weeks.
Timing
Three times daily during the acute phase
On the label
'PA-free' (pyrrolizidine alkaloid-free) topical preparation, Kytta-Salbe, Traumaplant, Symphytum Officinale Salbe. Internal preparations are not recommended.
Ideal for
Adults with acute soft-tissue injury (ankle sprain, muscle strain, contusion), acute non-specific back pain, or symptomatic knee osteoarthritis.
Safety
Evidence
Predel 2005 Phytomedicine RCT (n=164 acute ankle sprain): PA-free comfrey root ointment was non-inferior to diclofenac gel for pain reduction over 7 days. EMA classifies topical comfrey root preparations as Well-Established Use for myalgia and joint sprains, the highest regulatory tier for a botanical. Staiger 2012 Phytother Res review summarises strong topical evidence base across back pain, ankle sprain and OA.
Where to get it
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CautionSupplementCranberry
Cochrane-supported for recurrent uncomplicated UTI prevention in women, proanthocyanidin dose is what matters.
Why
Cranberry (Vaccinium macrocarpon) extracts have one of the few well-established prevention indications in herbal medicine. The 2023 Cochrane review concluded that cranberry products reduce the risk of symptomatic, culture-verified UTI in women with recurrent UTIs, in children, and in people susceptible after interventions. Effect is dose-dependent, products delivering at least 36 mg/day of proanthocyanidins are the ones with consistent positive results.
How it works
A-type proanthocyanidins inhibit P-fimbriated E. coli adherence to uroepithelial cells, the first step in colonisation and infection. Effect is dose-dependent and requires a quantified PAC content.
Expected onset · Prevention effect assessed over 6–12 months of consistent use; not for treating an established UTI
How to take
Dosage
Standardised extract delivering ≥36 mg/day proanthocyanidins (PACs), typically once or twice daily. Cranberry juice (250 ml twice daily) was used in older trials but PAC content varies widely.
Timing
Daily, divided or single dose
On the label
Products stating 'PAC content' as DMAC-quantified milligrams. 36 mg PAC/day is the dose-response threshold for the positive trials.
Ideal for
Adult women with recurrent uncomplicated UTI; children with recurrent UTI; people susceptible to UTI after urological intervention.
Safety
Evidence
Cochrane 2023 SR (50 RCTs, n=8,857): cranberry products reduce the risk of symptomatic culture-verified UTI in women with recurrent UTI (RR 0.74) and in children. Effect concentrated in standardised products delivering quantified PAC content (≥36 mg/day) rather than juice alone, the dose-response is well documented.
Where to get it
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SupplementCreatine monohydrate
5g daily: strongest evidence base of any sports supplement, with cognitive benefits in older adults too.
Why
Creatine increases phosphocreatine stores in muscle, improving capacity for short-duration high-intensity work. Decades of research; very well tolerated. Recent trials show cognitive benefits in older adults, especially under sleep deprivation. One of the few supplements with an evidence base comparable to RCT-tested drugs.
How it works
Saturates muscle phosphocreatine stores, enabling rapid ATP regeneration during intense effort. Brain creatine pools also rise, supporting cognition under metabolic stress.
Expected onset · 2–4 weeks for full muscle saturation
How to take
Dosage
5g per day. No loading needed for the long term.
Timing
Anytime, with food for slightly better absorption
On the label
Generic monohydrate (e.g., Creapure®); branded 'fancy' creatines are not better.
Safety
Markers this may influence
Evidence
Kreider 2017 J Int Soc Sports Nutr position stand: creatine monohydrate at 3–5 g/day is the most extensively studied sports supplement, with consistent improvements in strength, power, and high-intensity exercise capacity across decades of RCTs. Emerging cognitive benefits in older adults under metabolic stress (e.g. sleep deprivation). Very well tolerated.
Where to get it
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SupplementFolate (B9, folic acid / 5-MTHF)
EU-authorised health claim for reducing neural tube defect risk at 400 µg/day preconception. The clearest cause-and-effect vitamin claim in EU food law.
Why
Folate is the strongest example of a vitamin whose supplementation reduces a specific birth defect: the MRC Vitamin Study 1991 (Lancet) randomised 1,817 women at high risk of recurrence and found a 72% reduction in neural tube defects with periconceptional folic acid. EU Commission Regulation 1135/2014 authorised the disease-risk-reduction claim for 400 µg/day, taken from at least one month before conception through the first trimester. Outside pregnancy, folate also lowers plasma homocysteine, although the cardiovascular benefit of doing so has been modest in large trials.
How it works
One-carbon donor for DNA synthesis (thymidylate, purines) and methylation (via 5-methyltetrahydrofolate → methionine → SAM). 5-MTHF is the active form delivered to tissues; folic acid is reduced through DHFR before use.
Expected onset · Red-cell folate rises over 8–12 weeks; the NTD-prevention window opens after ≥4 weeks of preconception supplementation
How to take
Dosage
400 µg/day folic acid (EU-authorised dose for NTD risk reduction). 4–5 mg/day for women with a previous NTD-affected pregnancy (the MRC trial dose), only under medical supervision. 5-MTHF (methylfolate) is an alternative for those who prefer the active form, dosed equivalently.
Timing
Daily, ideally from ≥1 month preconception through the first trimester
On the label
Both folic acid and 5-MTHF (e.g. Quatrefolic, Metafolin) deliver the protective effect at 400 µg. Avoid combined products with ≥1 mg folic acid unless prescribed.
Ideal for
Anyone planning a pregnancy or able to become pregnant; people with known MTHFR variants or elevated homocysteine; long-term users of methotrexate, sulfasalazine, or anticonvulsants under clinician supervision.
Safety
Evidence
MRC Vitamin Study 1991 (Lancet, n=1,817 high-risk women): 4 mg/day folic acid preconception cut neural tube defect recurrence by 72% (RR 0.28, 95% CI 0.12–0.71). EU Commission Regulation 1135/2014 then authorised a disease-risk-reduction claim at 400 µg/day.
Where to get it
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SupplementGinger
Cochrane-supported for pregnancy-related, post-operative, and chemo-induced nausea.
Why
Cochrane-supported for pregnancy-related, post-operative, and chemo-induced nausea. EFSA-recognised for normal digestive function (traditional use).
How it works
Gingerols and shogaols are partial 5-HT3 receptor antagonists (mechanism shared with ondansetron) and prokinetic agents.
Expected onset · Acute effect within hours; cumulative effect over 4 days in pregnancy-nausea trials
How to take
Dosage
Typically 1 g/day in divided doses (250 mg 4 times daily, or 500 mg twice daily) for nausea. Subgroup analyses favour daily doses below 1.5 g.
Timing
Pre-emptively before nausea triggers; with meals for motion sickness
Safety
Evidence
Viljoen 2014 Nutr J meta-analysis (12 RCTs, n=1,278 pregnant women): ginger ≤1.5 g/day significantly reduced nausea on the visual analogue scale (MD 1.20, 95% CI 0.56–1.84, p=0.0002 vs placebo). EMA HMPC monograph also recognises Zingiber officinale for prevention of motion sickness and short-term post-operative nausea.
Where to get it
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CautionSupplementHorse chestnut (aescin)
Cochrane-reviewed seed extract for chronic venous insufficiency, comparable to compression stockings for leg oedema and aching.
Why
Horse chestnut (Aesculus hippocastanum) seed extract, standardised to aescin (escin), holds an EMA Well-Established Use monograph for symptomatic treatment of chronic venous insufficiency. The Cochrane review concluded that horse chestnut seed extract is an effective short-term treatment for symptoms of CVI, with effects on leg pain and oedema comparable to compression stockings.
How it works
Aescin inhibits hyaluronidase and elastase activity, sealing venous endothelial pores and reducing transcapillary leakage. Modulates inflammatory cytokine release and has venotonic effect, increasing venous tone. The standardised extract has a sustained-release form that improves tolerability.
Expected onset · Leg pain and heaviness within 2–4 weeks; oedema within 4–8 weeks
How to take
Dosage
Standardised seed extract: 50 mg aescin twice daily (300–600 mg extract twice daily). Sustained-release forms once daily where available.
Timing
Twice daily with food
On the label
Standardised to '50 mg aescin per dose' or '~16% triterpene glycosides'. Named preparations: Venoplant, Venostasin, Aesculaforce.
Ideal for
Adults with chronic venous insufficiency (heavy, aching legs; ankle oedema; nocturnal cramps; varicose vein discomfort).
Safety
Evidence
Cochrane 2012 SR (17 RCTs, n=1,575): horse chestnut seed extract significantly reduced leg pain, leg volume and leg oedema in chronic venous insufficiency vs placebo, with effects comparable to compression stockings in head-to-head trials. EMA classifies the seed extract as Well-Established Use, the highest regulatory tier for a botanical.
- Pittler & Ernst, Cochrane Database Syst Rev 2012, horse chestnut seed extract for chronic venous insufficiency
- EMA HMPC monograph, Aesculus hippocastanum L., semen (Well-Established Use + Traditional Use)
- Ottillinger & Greeske, BMC Cardiovasc Disord 2001, Aesculus hippocastanum extract vs compression therapy in CVI (RCT)
Where to get it
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CautionSupplementIberogast (STW 5)
Nine-herb fixed combination with the strongest RCT base for functional dyspepsia in the natural-medicine catalogue.
Why
Iberogast (STW 5) is a fixed combination of nine herbal extracts, Iberis amara, peppermint, chamomile, caraway, liquorice, lemon balm, angelica, milk thistle, and celandine, sold widely across Europe for functional dyspepsia and IBS. Multiple RCTs and a network meta-analysis place STW 5 alongside cisapride and metoclopramide for global symptom improvement, with a generally favourable safety profile. A 2018 EMA review reaffirmed its benefit/risk balance while strengthening the rare hepatotoxicity warning, celandine content has since been removed in some markets.
How it works
Region-specific dual action on gastric motility, relaxant in the antrum/pylorus (mints, liquorice) and tonic in the proximal stomach (Iberis amara), addressing the impaired gastric accommodation typical of functional dyspepsia. Additional antispasmodic, carminative, and mucosal-protective effects.
Expected onset · Symptom improvement often within 2 weeks; trials run 4–8 weeks
How to take
Dosage
20 drops three times daily before or with meals, for up to 4–8 weeks.
Timing
Before or with each main meal
On the label
STW 5 (original) or STW 5-II (celandine-free), match the form to local availability. Generic 'bitter blends' are not equivalent.
Ideal for
Adults with functional dyspepsia (epigastric discomfort, early satiety, postprandial fullness) or IBS-overlap symptoms.
Safety
Evidence
Ottillinger 2013 Wien Med Wochenschr meta-analysis (6 RCTs, n>500): STW 5 significantly reduced functional dyspepsia symptoms vs placebo, with effect sizes comparable to cisapride and metoclopramide in head-to-head trials. Madisch 2004 Aliment Pharmacol Ther RCT (n=315): GI symptom score reduced 6.9 vs 4.4 points on placebo over 8 weeks. Hepatotoxicity signal led to celandine being reviewed and removed from some formulations.
Where to get it
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CautionSupplementIodine
Essential trace mineral with EFSA claims for thyroid function and cognitive function, critical in pregnancy, common gap in non-fortified diets.
Why
Iodine is essential for thyroid hormone synthesis (T3, T4). EFSA has authorised health claims for normal thyroid function, normal cognitive function, normal energy-yielding metabolism, and skin maintenance. Deficiency causes goitre and, in pregnancy, irreversible developmental cognitive impairment (cretinism in severe cases, subclinical cognitive deficit in mild cases). Salt iodisation has reduced deficiency in many countries but is incomplete in much of Europe, and vegan/plant-based diets often need supplementation.
How it works
Incorporated into thyroxine (T4) and triiodothyronine (T3) at the thyroid follicular cell apical membrane (TPO-mediated organification). T3/T4 then regulate basal metabolic rate, neurodevelopment, growth, and many other systems.
Expected onset · Thyroid-function effects over weeks; cognitive-developmental outcomes assessed over years (paediatric context)
How to take
Dosage
RDI: 150 µg/day (adults). Pregnancy: 220–250 µg/day. Breastfeeding: 290 µg/day. Avoid sustained intake above 600 µg/day from supplements.
Timing
With or without food
On the label
'Potassium iodide' (basic salt) or 'kelp' (variable iodine content, less predictable). Stated micrograms per dose.
Ideal for
Pregnant and breastfeeding women (highest priority); women planning conception; vegans without seaweed intake; people not using iodised salt; populations in iodine-deficient regions.
Safety
Evidence
EFSA-authorised claims for four functions including thyroid and cognition. Bath 2013 Lancet UK ALSPAC analysis: even mild gestational iodine deficiency was associated with reduced child verbal IQ at 8 years, anchors the pregnancy supplementation rationale. Zimmermann 2011 Nat Rev Endocrinol systematic review confirms the cognitive-developmental impact of mild-to-moderate iodine deficiency.
- EFSA Reg 432/2012 authorised claims, iodine and thyroid function, cognitive function, energy-yielding metabolism, skin maintenance
- Bath et al., Lancet 2013, effect of inadequate iodine status in UK pregnant women on cognitive outcomes in their children (ALSPAC, n=1,040)
- Zimmermann, Nat Rev Endocrinol 2011, the role of iodine in human growth and development (review)
Where to get it
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CautionSupplementIron (ferrous bisglycinate)
Cochrane evidence supports iron supplementation in iron-deficiency anaemia for fatigue.
Why
Cochrane evidence supports iron supplementation in iron-deficiency anaemia for fatigue. Don't supplement blindly: test ferritin and saturation first.
How it works
Component of haemoglobin; oxygen transport and mitochondrial electron-transport chain function depend on adequate iron stores.
Expected onset · Haemoglobin rise within 2–4 weeks; full repletion of ferritin typically takes 3–6 months
How to take
Dosage
Typical adult treatment: 40–80 mg elemental iron daily or every-other-day (alternate-day dosing now favoured for better absorption). Bisglycinate forms are gentler on the gut. Always test ferritin and transferrin saturation first.
Timing
Morning, on empty stomach, with vitamin C; not with coffee, tea, calcium, or zinc
Safety
Evidence
Houston 2018 BMJ Open systematic review (4 RCTs, n=714 non-anaemic iron-deficient adults): oral iron reduced self-reported fatigue (SMD -0.38, 95% CI -0.52 to -0.23), but did not improve objective exercise capacity. Stoffel 2017 Lancet Haematol shows alternate-day dosing actually increases fractional absorption vs daily dosing.
Where to get it
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CautionSupplementIvy leaf
EMA Well-Established Use monograph for productive cough, the leading paediatric herbal expectorant in Europe.
Why
Ivy leaf (Hedera helix) extract holds an EMA Well-Established Use monograph for productive cough, the higher regulatory tier requiring bibliographic evidence of clinical efficacy. The standardised extract EA 575 (Prospan) is one of the most-prescribed herbal expectorants in German and European paediatric practice. RCTs in children with acute bronchitis report symptom improvement comparable to ambroxol.
How it works
Saponins (hederagenin, α-hederin) reduce bronchial mucus viscosity and stimulate β2-adrenoceptor signalling in airway smooth muscle, producing mild bronchodilation and mucolytic effect without the dry-cough adverse effect of suppressants.
Expected onset · Symptom improvement often within 4–7 days
How to take
Dosage
EA 575 syrup: paediatric doses banded by age (e.g. 2.5 ml 3 times daily for ages 1–5). Adult dose: 5–7.5 ml three times daily. Dry extract tablets: 35 mg twice daily.
Timing
Three times daily during symptomatic phase
On the label
EA 575 (Prospan) or extracts standardised to '5–7.5:1 ethanol extract' or with stated hederacoside C content. Generic ivy syrups vary widely.
Ideal for
Adults and children (typically aged 1+ depending on local product) with productive cough associated with acute bronchitis or upper respiratory tract infection.
Safety
Evidence
EMA HMPC classifies ivy leaf extract as Well-Established Use for productive cough, the higher regulatory tier for botanicals, requiring bibliographic evidence of clinical efficacy. Holzinger 2011 systematic review of 10 trials (n>17,000 children): symptom improvement comparable to ambroxol, favourable safety profile. The dominant herbal expectorant in European paediatrics.
Where to get it
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CautionSupplementKonjac glucomannan
EFSA-authorised soluble fibre for cholesterol reduction and for weight loss in the context of an energy-restricted diet.
Why
Glucomannan (from the konjac root, Amorphophallus konjac) is a highly viscous soluble fibre with two EFSA-authorised health claims, for the maintenance of normal blood cholesterol (≥4 g/day) and for weight loss in the context of an energy-restricted diet (≥3 g/day before meals). Effect on LDL is modest but consistent; weight-loss effect is small in absolute terms but EFSA-recognised.
How it works
Absorbs water in the stomach to form a viscous gel, slowing gastric emptying and promoting satiety, basis of the weight-loss claim. In the small intestine, binds bile acids and slows nutrient absorption, basis of the cholesterol claim.
Expected onset · Satiety acute; LDL changes over 4–6 weeks
How to take
Dosage
LDL reduction: 4 g/day, split. Weight loss: 1 g three times daily with at least 1–2 glasses of water, taken 15–30 min before meals.
Timing
Before meals, with substantial water
On the label
Powder or capsules (not pre-formed tablets), pre-formed tablets carry choking risk. Stated glucomannan content per dose.
Ideal for
Adults with mild dyslipidaemia or seeking adjunct satiety support during weight loss; people with constipation looking for a soluble fibre option distinct from psyllium.
Safety
Evidence
EFSA authorised both the cholesterol claim (≥4 g/day) and the weight-loss claim (≥3 g/day in energy-restricted context). Sood 2008 Am J Clin Nutr meta-analysis: glucomannan reduced total cholesterol by 0.5 mmol/L and LDL by 0.4 mmol/L vs control. Weight effect is modest but real, clinical magnitude smaller than EFSA authorisation alone suggests.
- EFSA Reg 432/2012 authorised claims, glucomannan (konjac mannan): maintenance of normal blood cholesterol; contribution to weight loss in the context of an energy-restricted diet
- Sood et al., Am J Clin Nutr 2008, effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: meta-analysis
- Onakpoya et al., J Am Coll Nutr 2014, efficacy of glucomannan supplementation in overweight and obesity: meta-analysis
Where to get it
Shop Konjac glucomannan on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.
CautionSupplementLactobacillus rhamnosus GG (LGG)
Most-studied single probiotic strain, Cochrane support for paediatric acute infectious diarrhoea and AAD prevention.
Why
Lactobacillus rhamnosus GG (LGG, strain ATCC 53103) is the single most-studied probiotic strain in the world, with over 1,000 RCTs across multiple indications. The strongest evidence is for acute paediatric infectious diarrhoea (where Cochrane found ~1 day shortening of duration) and for antibiotic-associated diarrhoea prevention. Smaller bodies support use in atopic eczema prevention in high-risk infants and in C. difficile-positive diarrhoea.
How it works
Surface SpaCBA pili mediate adherence to intestinal mucus, displacing pathogens by competitive exclusion. Bacteriocin secretion inhibits Gram-negative pathogens. Stimulates IgA secretion and modulates Treg/Th17 balance, basis of the atopic prevention signal.
Expected onset · Acute diarrhoea: 1–2 days. AAD prevention: requires concurrent dosing.
How to take
Dosage
Acute diarrhoea: 10¹⁰ CFU twice daily for 5–7 days. AAD prevention: 10⁹–10¹⁰ CFU/day during antibiotic course and 1 week after. Capsules and sachets dose by CFU not weight.
Timing
Daily; with or without food; separate from antibiotic by 2 hours where possible
On the label
Stated 'L. rhamnosus GG' or 'LGG' or 'ATCC 53103', strain identity matters (different L. rhamnosus strains are not equivalent). CFU dose stated at end of shelf life, not at manufacture.
Ideal for
Children with acute infectious diarrhoea (alongside oral rehydration); children and adults starting antibiotic courses; high-risk infants for eczema prevention (with paediatric guidance).
Safety
Evidence
Szajewska 2019 Aliment Pharmacol Ther meta-analysis (15 RCTs, n=2,963): LGG reduced acute paediatric diarrhoea duration by ~1 day and stool frequency on day 2 vs placebo. Cochrane 2017 SR confirmed reduction in AAD risk. ESPGHAN paediatric guideline lists LGG as one of two probiotics with sufficient evidence to recommend for acute gastroenteritis adjunctive use.
- Szajewska et al., Aliment Pharmacol Ther 2019, L. rhamnosus GG for treating acute paediatric gastroenteritis: updated meta-analysis
- Goldenberg et al., Cochrane Database Syst Rev 2017, probiotics for prevention of pediatric AAD
- Hojsak et al., J Pediatr Gastroenterol Nutr 2018, guidance on use of probiotics in clinical practice in children with selected clinical conditions and for prevention of disease
Where to get it
Shop Lactobacillus rhamnosus GG (LGG) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.
CautionSupplementLutein + zeaxanthin
Macular carotenoids with NEJM/JAMA-tier RCT support (AREDS2) for slowing age-related macular degeneration progression.
Why
Lutein and zeaxanthin are dietary carotenoids that concentrate in the macula of the retina, the macular pigment. The AREDS2 trial (Chew JAMA 2013, n=4,203) tested lutein 10 mg + zeaxanthin 2 mg daily in adults at intermediate or advanced AMD; the lutein/zeaxanthin combination significantly reduced progression to advanced AMD in subjects with low dietary intake. Lutein/zeaxanthin is now part of the AMD nutritional standard of care and replaced beta-carotene in the AREDS2 formulation (lower lung cancer risk in former smokers).
How it works
Filter blue light at the macula and quench reactive oxygen species generated by photoreceptor metabolism. Cross the blood-retinal barrier and concentrate in macular pigment, increasing optical density and contrast sensitivity.
Expected onset · Macular pigment optical density changes over 3–6 months; AMD progression endpoints over 3–5 years
How to take
Dosage
AREDS2 dose: 10 mg lutein + 2 mg zeaxanthin per day. Higher doses (up to 20 mg lutein) have been used in shorter trials without added benefit.
Timing
Once daily with a meal containing fat for absorption
On the label
10 mg lutein + 2 mg zeaxanthin (AREDS2 dose). Free-form (FloraGLO) or from marigold extract (Tagetes erecta).
Ideal for
Adults with intermediate or advanced AMD in one eye; people with low dietary intake of leafy greens (the principal food source); adults with strong family history of AMD as nutritional risk-reduction.
Safety
Evidence
AREDS2 (Chew 2013 JAMA, n=4,203 AMD patients): 10 mg lutein + 2 mg zeaxanthin daily reduced progression to advanced AMD by ~10% overall and by ~26% in subjects with low baseline dietary intake. Wu 2015 25-year follow-up confirmed dietary lutein/zeaxanthin intake correlated with reduced AMD incidence. AREDS2 dose now replaces beta-carotene in the standard formulation.
- Age-Related Eye Disease Study 2 (AREDS2) Research Group, JAMA 2013, lutein + zeaxanthin and omega-3 fatty acids for AMD progression (RCT, n=4,203)
- Chew et al., Ophthalmology 2014, secondary analyses of the effects of lutein/zeaxanthin on AMD progression: AREDS2 report no. 3
- Wu et al., JAMA Ophthalmol 2015, intakes of lutein, zeaxanthin and other carotenoids and AMD risk: 25-year follow-up
Where to get it
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CautionSupplementMagnesium citrate / oxide (constipation + general)
Osmotic-effect magnesium forms, distinct from glycinate's sleep use, useful for occasional constipation and as general magnesium supplementation.
Why
Magnesium citrate and magnesium oxide are widely-used non-stimulant osmotic laxatives at higher doses, and general magnesium-deficiency supplements at lower doses. EFSA-authorised claims cover magnesium's contribution to normal muscle function, normal nervous system function, reduction in tiredness and fatigue, and electrolyte balance. Citrate is better-absorbed than oxide; oxide is cheaper and has stronger osmotic-laxative effect at high doses.
How it works
Magnesium ions are osmotically active in the gut lumen, drawing water in and softening stool. Systemically absorbed magnesium is a cofactor in over 300 enzymatic reactions, energy production (ATP), nerve conduction, muscle contraction, and calcium homeostasis.
Expected onset · Laxative effect within 6–24 hours; general supplementation effects emerge over weeks
How to take
Dosage
Constipation: 200–400 mg elemental magnesium at bedtime or split. General supplementation: 200–400 mg elemental magnesium/day. Note total includes magnesium from food.
Timing
Constipation use: bedtime. General use: with meals.
On the label
'Magnesium citrate' (better absorbed) or 'magnesium oxide' (stronger laxative). Stated elemental magnesium per dose (not salt weight). For sleep/relaxation use, see magnesium-glycinate.
Ideal for
Adults with occasional constipation; adults with low magnesium intake; people with muscle cramps, tension, or low-grade fatigue (general supplementation use).
Safety
Evidence
EFSA authorised four separate claims for magnesium, muscle, nervous system, tiredness/fatigue, electrolyte balance, the highest regulatory tier in EU food law. Mori 2019 Sci Rep RCT (n=34 chronic constipation): magnesium oxide 1.5 g/day significantly improved stool frequency, consistency and QoL over 28 days. Walker 2003 confirmed superior bioavailability of citrate vs oxide.
- EFSA Reg 432/2012 authorised claims, magnesium and muscle function, nervous system, tiredness/fatigue, electrolyte balance
- Mori et al., Sci Rep 2019, magnesium oxide in chronic constipation: RCT comparison with placebo
- Walker et al., Magnes Res 2003, magnesium citrate bioavailability in healthy subjects
Where to get it
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CautionSupplementMulti-strain probiotics
Cochrane: multi-strain probiotics reduce antibiotic-associated diarrhoea and C.
Why
Cochrane: multi-strain probiotics reduce antibiotic-associated diarrhoea and C. diff risk. Strain-specific evidence for IBS (Bifidobacterium infantis 35624).
How it works
Diverse strain combinations colonise the gut transiently and produce strain-specific immunomodulatory and barrier-supportive effects. Cochrane evidence is strongest for antibiotic-associated diarrhoea prevention.
Expected onset · C. diff-prevention effect requires use throughout the antibiotic course
How to take
Dosage
For C. difficile prevention during antibiotics: ≥10 billion CFU/day, started within 2 days of antibiotic initiation, continued through and 5–7 days beyond the antibiotic course.
Timing
Separate from antibiotic dose by 2 hours; with or just after a meal
Safety
Evidence
Goldenberg 2017 Cochrane review (39 trials, n=9,955 adults and children on antibiotics): probiotics started within 2 days of antibiotic initiation reduced the incidence of C. difficile-associated diarrhoea from 4.0% to 1.5% (RR 0.40, 95% CI 0.30–0.52), NNT around 42, but the relative risk reduction is large in high-risk settings. Moderate-certainty evidence.
Where to get it
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CautionSupplementN-acetylcysteine (NAC)
Cochrane-supported mucolytic for COPD exacerbations; precursor to glutathione with emerging psychiatry signal.
Why
N-acetylcysteine (NAC) is a mucolytic precursor of glutathione, used clinically since the 1960s. The Cochrane review of NAC in chronic bronchitis and COPD found a modest but real reduction in exacerbation frequency at 1,200 mg/day. Separately, NAC is the standard antidote for paracetamol overdose. A newer body of psychiatry RCTs supports adjunctive use in OCD, trichotillomania, and bipolar depression, though psychiatric indications remain off-label.
How it works
Free thiol group disrupts mucin disulfide bridges (mucolytic effect). Provides cysteine for hepatic glutathione synthesis, the body's principal endogenous antioxidant. Modulates glutamate signalling via the cystine-glutamate antiporter, which underlies the psychiatric signal.
Expected onset · Mucolytic effect within days; exacerbation-reduction effects assessed over 6–12 months
How to take
Dosage
Mucolytic / COPD: 600 mg twice daily (1,200 mg/day total). Higher doses up to 2,400 mg/day used in psychiatric trials.
Timing
With or away from meals; effervescent forms have higher bioavailability
On the label
'N-acetyl-L-cysteine' or 'NAC' with stated milligrams. Effervescent forms (e.g. Fluimucil) have the most consistent absorption data.
Ideal for
Adults with chronic bronchitis or COPD with frequent exacerbations; people seeking glutathione precursor support.
Safety
Evidence
Cazzola 2015 Pulm Pharmacol Ther meta-analysis (13 RCTs, n>4,000): NAC 1,200 mg/day reduced COPD exacerbations vs placebo (rate ratio ~0.75). Cochrane 2019 SR on mucolytics in chronic bronchitis confirmed reduction in exacerbations and rescue antibiotic use. Psychiatric signal (OCD, trichotillomania, bipolar) is consistent but indications remain off-label.
- Cazzola et al., Pulm Pharmacol Ther 2015, N-acetylcysteine for COPD exacerbations: systematic review and meta-analysis
- Poole et al., Cochrane Database Syst Rev 2019, mucolytic agents versus placebo for chronic bronchitis or COPD
- Berk et al., Biol Psychiatry 2008, NAC as adjunctive treatment in bipolar depression (RCT)
Where to get it
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CautionSupplementPelargonium (EPs 7630)
Cochrane-supported South African geranium root extract for acute bronchitis, strongest RCT base of any herbal cough product.
Why
Pelargonium sidoides root (extract EPs 7630, sold as Umckaloabo) has the strongest RCT base of any herbal product for acute respiratory infections. The Cochrane review of 10 RCTs in adults and children found significant reductions in bronchitis symptom severity, faster return to work or school, and reduced antibiotic use versus placebo. Effect is modest but consistent and the safety profile is favourable in standard use.
How it works
Antiviral activity against respiratory viruses (rhinovirus, coronavirus, influenza, RSV), blocks viral attachment and replication in vitro. Stimulates ciliary beat frequency in respiratory epithelium, enhances macrophage phagocytosis, and induces interferon-β.
Expected onset · Symptom reduction often within 4–7 days
How to take
Dosage
EPs 7630 liquid: 30 drops three times daily for 7 days (adults). Tablets: 20 mg three times daily. Children's doses are weight-banded and product-specific.
Timing
Three times daily, away from meals if possible
On the label
Look specifically for 'EPs 7630' or 'Umckaloabo', generic Pelargonium products vary widely and may not deliver the studied extract.
Ideal for
Adults and children (over 6 years) with acute uncomplicated bronchitis or upper respiratory tract infection.
Safety
Evidence
Cochrane 2013 SR (10 RCTs, n>2,000 adults and children): EPs 7630 significantly reduced bronchitis symptom severity (BSS score) vs placebo and shortened time to symptom resolution. Effect demonstrated for acute bronchitis, sinusitis, and common cold. Pelargonium is the herbal product with the most consistent RCT evidence in respiratory infection.
Where to get it
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CautionSupplementPeppermint oil
Strongest evidence in the natural-medicine catalogue for IBS.
Why
Strongest evidence in the natural-medicine catalogue for IBS. Multiple meta-analyses confirm benefit for pain and global symptom improvement.
How it works
Menthol blocks calcium influx in intestinal smooth muscle, producing antispasmodic effect. Enteric coating is essential, uncoated formulations release in the stomach and worsen reflux.
Expected onset · Symptom relief often within 2 weeks; standard trial duration is 4–12 weeks
How to take
Dosage
Enteric-coated capsule: 180–225 mg three times daily, taken 30–60 min before meals, for up to 4–12 weeks.
Timing
30–60 min before meals
On the label
Enteric-coated capsules of standardised peppermint oil, not uncoated capsules or tea.
Safety
Evidence
Ingrosso 2022 Aliment Pharmacol Ther network meta-analysis of IBS treatments: enteric-coated peppermint oil ranked among the most effective interventions for global IBS symptoms and abdominal pain, with an NNT of 4, better than most prescription antispasmodics. Enteric coating is essential; uncoated formulations worsen reflux.
Where to get it
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CautionSupplementPlant sterols / stanols (phytosterols)
EFSA-authorised LDL-lowering at 1.5–3 g/day, additive to statins and to dietary changes.
Why
Plant sterols (β-sitosterol, campesterol, stigmasterol) and stanols (saturated equivalents) are structurally similar to cholesterol but poorly absorbed. EFSA has authorised health claims that plant sterols and stanols at 1.5–3 g/day lower blood cholesterol and that this effect is additive to statin therapy. Commercial vehicles include enriched margarines (Benecol, Becel pro.activ), yoghurt drinks, and concentrated supplements.
How it works
Compete with cholesterol for incorporation into mixed micelles in the small intestine, reducing both dietary and biliary cholesterol absorption. Effect saturates above ~3 g/day. Independent of statin mechanism, additive when combined.
Expected onset · LDL reduction at 2–3 weeks; full effect by 8 weeks
How to take
Dosage
1.5–3 g/day plant sterols or stanols, with meals. Higher doses (>3 g/day) do not produce greater LDL reduction.
Timing
Split across 2–3 main meals containing fat for absorption competition
On the label
Stated plant sterol or stanol content (1.5–3 g effective range). Esterified forms in fortified spreads are well-studied; supplement capsules need higher doses to achieve same intake.
Ideal for
Adults with elevated LDL cholesterol; on statin therapy looking for additional LDL reduction; family hypercholesterolaemia.
Safety
Evidence
EFSA-authorised health claims at 1.5–3 g/day lower blood cholesterol, the highest regulatory tier in EU food law, with a separate authorisation acknowledging the additive effect to statins. Demonty 2009 dose-response meta-analysis: each 1 g/day reduced LDL by ~0.094 mmol/L, plateauing at ~3 g/day. Ras 2014 confirmed effect across dose ranges and product forms.
- EFSA Reg 376/2010 authorised claims, plant sterols/stanols 1.5–3 g/day lower blood cholesterol (cardiovascular health)
- Demonty et al., J Nutr 2009, continuous dose-response relationship of the LDL-cholesterol-lowering effect of phytosterol intake
- Ras et al., Br J Nutr 2014, LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: meta-analysis
Where to get it
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The full supplements index
Everything else in the catalogue, A to Z. Open any entry for the evidence, dosing, and safety detail.
- 5-HTP (5-hydroxytryptophan)preliminary
- Acetyl-L-carnitine (ALCAR)moderate
- Aged garlic extractmoderate
- Algal DHA (vegan omega-3)moderate
- Aloe vera juice (internal)preliminary
- Aloe vera topicalmoderate
- Alpha-lipoic acid (R-ALA)moderate
- American ginseng (Panax quinquefolius)moderate
- Amla (Phyllanthus emblica, Indian gooseberry)preliminary
- Angelica root (Angelica archangelica)traditional
- Anise (Pimpinella anisum)traditional
- Apigeninpreliminary
- Apple cider vinegarpreliminary
- Arjuna (Terminalia arjuna)preliminary
- Arnica topicalmoderate
- Artichoke leafmoderate
- Ashwagandhamoderate
- Astaxanthinpreliminary
- Astragalus rootmoderate
- ASU (avocado-soybean unsaponifiables, Piascledine)moderate
- Bacopa monnieri (Brahmi)moderate
- Banaba (corosolic acid, Lagerstroemia speciosa)preliminary
- Berberinemoderate
- Bergamot (Citrus bergamia BPF)moderate
- Beta-alaninemoderate
- Beta-carotenemoderate
- Bibhitaki (Terminalia bellirica)traditional
- Bifidobacterium infantis 35624 (Align)moderate
- Bilberry (Vaccinium myrtillus)preliminary
- Biotin (vitamin B7)moderate
- Birch leaf (Betula)moderate
- Bitter melon (Momordica charantia)preliminary
- Black cohoshmoderate
- Black seed (Nigella sativa)moderate
- Boronpreliminary
- Boswellia serratamoderate
- Branched-chain amino acids (BCAAs)moderate
- Bromelainmoderate
- Burdock root (Arctium lappa)traditional
- Butterbur (Petasites hybridus, Ze 339)moderate
- Calendula topicalmoderate
- California poppy (Eschscholzia californica)traditional
- Carawaymoderate
- Cascara sagrada (Rhamnus purshiana)moderate
- Catnip (Nepeta cataria)traditional
- CBD (cannabidiol)preliminary
- Centaury (Centaurium erythraea)traditional
- Centella asiatica (Gotu kola)moderate
- Chaga (Inonotus obliquus)preliminary
- Chamomilemoderate
- Chia seeds (Salvia hispanica)preliminary
- Chinese jujube / Red date (Ziziphus jujuba, Da Zao)traditional
- Chromium picolinatepreliminary
- Cinnamon (Cinnamomum cassia / verum)moderate
- Citicoline (CDP-choline)moderate
- Cocoa flavanolsmoderate
- Coenzyme Q10moderate
- Collagen peptides (hydrolysed)moderate
- Coppermoderate
- Cordycepsmoderate
- Couch grass (Elymus repens / Agropyron repens)traditional
- Cramp bark / Black haw (Viburnum)traditional
- D-mannosemoderate
- D-ribosepreliminary
- Damiana (Turnera diffusa)traditional
- Dan Shen (Salvia miltiorrhiza)preliminary
- Dandelion root (Taraxacum officinale)traditional
- Devil's clawmoderate
- DGL (deglycyrrhizinated liquorice)moderate
- Dietary nitrate (beetroot)moderate
- Digestive bittersmoderate
- Dong Quai (Angelica sinensis)traditional
- Echinaceamoderate
- Elderberrymoderate
- Eleuthero (Eleutherococcus senticosus, Siberian ginseng)moderate
- Eucalyptus essential oil (1,8-cineole)moderate
- Evening primrose oilmoderate
- Fennelmoderate
- Fennel essential oiltraditional
- Fenugreekmoderate
- Feverfewmoderate
- Fisetin (senolytic)preliminary
- Flaxseed (linseed)moderate
- Garlic extract (cardiometabolic)moderate
- Gentian root (Gentiana lutea)moderate
- Ginkgo bilobamoderate
- Glucosamine + chondroitin sulfatemoderate
- Glutathione (liposomal / S-acetyl)preliminary
- Glycine (3 g pre-bed)preliminary
- Goji berry (Lycium barbarum)preliminary
- Goldenrod (Solidago virgaurea)moderate
- Green tea / EGCGmoderate
- Guduchi (Tinospora cordifolia, Giloy)preliminary
- Guggul (Commiphora mukul)preliminary
- Gymnema sylvestrepreliminary
- Haritaki (Terminalia chebula)traditional
- Hawthorn (Crataegus)moderate
- He Shou Wu (Polygonum multiflorum, Fo-Ti)traditional
- Hesperidin (citrus flavonoid)moderate
- Hibiscus tea (Hibiscus sabdariffa)moderate
- HMB (β-hydroxy β-methylbutyrate)moderate
- Holy basilmoderate
- Hopsmoderate
- Horny goat weed (Epimedium / icariin)preliminary
- Horsetail (Equisetum arvense)traditional
- Huang Qin (Scutellaria baicalensis)preliminary
- Huperzine Apreliminary
- Java tea (Orthosiphon stamineus / aristatus)moderate
- Kavamoderate
- Korean ginsengmoderate
- Krill oilmoderate
- L-argininemoderate
- L-citrullinemoderate
- L-glutaminemoderate
- L-lysine (recurrent herpes simplex prophylaxis)preliminary
- L-theaninepreliminary
- L-tryptophanpreliminary
- L-tyrosinepreliminary
- Lactobacillus plantarum 299vmoderate
- Lactobacillus reuteri DSM 17938moderate
- Lactoferrinmoderate
- Lavendermoderate
- Lecithin / phosphatidylcholinepreliminary
- Lemon balmmoderate
- Linden flower (Tilia)traditional
- Lion's mane (Hericium erinaceus)preliminary
- Liquorice root (Glycyrrhiza glabra)moderate
- Lovage root (Levisticum officinale)moderate
- Lycopenepreliminary
- Maca rootmoderate
- Magnesium glycinatemoderate
- Magnesium L-threonate (Magtein)preliminary
- Magnolia bark (Magnolia officinalis)preliminary
- Maitake (Grifola frondosa)preliminary
- Manganesemoderate
- Manuka honey (topical wounds)moderate
- Marshmallow leaf (Althaea officinalis folium)traditional
- Marshmallow root (Althaea officinalis)moderate
- Melatoninmoderate
- Milk thistle (silymarin)moderate
- MSM (methylsulfonylmethane)moderate
- Mucuna pruriens (velvet bean)preliminary
- Mulberry leaf (Morus alba, DNJ)preliminary
- Mullein (Verbascum)traditional
- Myo-inositolmoderate
- NADH (reduced nicotinamide adenine dinucleotide)preliminary
- Neem (Azadirachta indica)preliminary
- Nettle rootmoderate
- Niacinamide (nicotinamide)moderate
- NMN (nicotinamide mononucleotide)preliminary
- NR (nicotinamide riboside)moderate
- Olive leafpreliminary
- Omega-3 (EPA + DHA)moderate
- Oregano essential oil (oral, carvacrol)preliminary
- Palmitoylethanolamide (PEA)moderate
- Passionflowermoderate
- Phosphatidylserinemoderate
- Plantain leaf (Plantago lanceolata)traditional
- Polypodium leucotomos (Fernblock)moderate
- Pomegranate (Punica granatum)moderate
- Potassiumstrong
- Prebiotic fibre (inulin / FOS / GOS)strong
- Primrose root (Primula veris)moderate
- Probioticsstrong
- Propolispreliminary
- Psyllium huskstrong
- Pumpkin seed oilpreliminary
- Pycnogenol (French maritime pine bark)moderate
- Pygeum africanum (African plum)moderate
- Quercetinpreliminary
- Red clover (isoflavones)moderate
- Red yeast rice (monacolin K)strong
- Reishimoderate
- Resveratrolpreliminary
- Rhodiola roseamoderate
- Rhubarb root (Rheum palmatum / officinale)moderate
- Riboflavin (B2)strong
- Rosemary essential oil (topical, AGA)moderate
- Royal jellypreliminary
- Saccharomyces boulardiistrong
- Saffronstrong
- Sage (Salvia officinalis)moderate
- SAMe (S-adenosyl-L-methionine)moderate
- Saw palmettomoderate
- Schisandra chinensis (Wu Wei Zi)preliminary
- Seleniummoderate
- Sennastrong
- Shatavari (Asparagus racemosus)preliminary
- Shiitake (Lentinula edodes, LEM)preliminary
- Shilajit (mumijo)preliminary
- Silexan lavender (oral WS 1265)moderate
- Skullcap (Scutellaria lateriflora)traditional
- Slippery elmtraditional
- Soy isoflavonesmoderate
- Soy protein (isolate)moderate
- Spermidinepreliminary
- Spirulina (Arthrospira platensis)moderate
- St. John's wortstrong
- St. John's wort oil (topical)moderate
- Stinging nettle leaf (Urtica dioica folium)preliminary
- Suan Zao Ren (Ziziphus jujuba var. spinosa)preliminary
- Sulforaphane (broccoli sprouts)preliminary
- Sundew (Drosera)traditional
- Tart cherry (Montmorency)moderate
- Taurinepreliminary
- Tea tree oil topicalmoderate
- Thyme (Thymus vulgaris)strong
- Tongkat Ali (Eurycoma longifolia)moderate
- Tribulus terrestrispreliminary
- Triphalamoderate
- TUDCA (tauroursodeoxycholic acid)preliminary
- Turkey tail (Trametes versicolor / PSK)moderate
- Turmeric (curcumin)moderate
- UC-II (undenatured collagen type II)moderate
- Urolithin A (Mitopure)preliminary
- Uva ursi (Arctostaphylos uva-ursi)moderate
- Valerian rootpreliminary
- Vitamin A (retinol)strong
- Vitamin B1 (thiamine)strong
- Vitamin B12 (cobalamin)strong
- Vitamin B3 (niacin / nicotinic acid)strong
- Vitamin B5 (pantothenic acid)moderate
- Vitamin B6 (pyridoxine)strong
- Vitamin C (ascorbic acid)strong
- Vitamin D3 supplementationstrong
- Vitamin E (mixed tocopherols)moderate
- Vitamin K2 (MK-7)moderate
- Vitex agnus-castus (chasteberry)moderate
- White willow barkmoderate
- Wild yam (Dioscorea villosa)traditional
- Witch hazel (Hamamelis virginiana)moderate
- Wormwood (Artemisia absinthium)traditional
- Yarrow (Achillea millefolium)traditional
- Zinc lozengesstrong
- α-GPC (alpha-glycerophosphocholine)preliminary
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