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An Ayurvedic adaptogen studied for stress and cortisol reduction, anxiety, sleep quality, and testosterone in men. Evidence is growing but requires replication in larger trials.

A plant alkaloid studied extensively for blood sugar regulation via AMPK activation. Often compared to metformin for metabolic effects. Strong evidence for type 2 diabetes and PCOS.

The most abundant protein in the body. Hydrolyzed collagen peptides are studied for skin elasticity, joint health, and bone density. Glycine-rich source that may complement methionine metabolism.

A fat-soluble antioxidant essential for mitochondrial ATP production. Levels decline with age and statin use. Ubiquinol is the reduced, more bioavailable form. Studied for heart failure, exercise performance, and migraine prevention.

The primary bioactive in turmeric with potent anti-inflammatory properties via NF-κB inhibition. Poor oral bioavailability requires enhanced formulations (piperine, liposomal, or phytosome). Studied for joint health and neuroinflammation.

Sodium, potassium, magnesium, and chloride blend for hydration, nerve function, and muscle contraction. Important for athletes and low-carb dieters.

Rich in EPA and DHA omega-3 fatty acids. Studied for cardiovascular, brain, and anti-inflammatory benefits.

The simplest amino acid. Studied for sleep quality (specifically slow-wave sleep), collagen synthesis, and as a glycine-methionine balance strategy for longevity.

An amino acid found in green tea. Studied for calm alertness, anxiety reduction, and synergistic effects with caffeine.

The primary amino acid trigger for muscle protein synthesis. Key branched-chain amino acid (BCAA) that activates mTOR signaling.

An essential mineral involved in over 300 enzymatic reactions. Widely studied for sleep, anxiety, and metabolic health.

A pineal hormone that regulates circadian rhythm and sleep timing. Most experts recommend much lower doses (0.1–0.5mg) than typical OTC products (5–10mg). Best evidence for jet lag and circadian phase shifts.

A precursor to glutathione, the body's primary endogenous antioxidant. Used medically for acetaminophen overdose. Studied for respiratory health, OCD, addiction, and oxidative stress. Regulatory status has varied.

Live microorganisms that confer health benefits when administered in adequate amounts. Studied for gut health, immunity, mood (gut-brain axis), and antibiotic-associated diarrhea. Effects are highly strain-specific.

An essential trace mineral and component of selenoproteins including glutathione peroxidase and thyroid deiodinases. Important for thyroid function and antioxidant defense. Narrow therapeutic window — excess is toxic.

A naturally occurring polyamine found in wheat germ, soybeans, and aged cheese. Studied for autophagy induction, longevity, cardiovascular health, and cognitive function.

A gut-derived compound from polyphenols found in pomegranates and berries. Studied for mitophagy, muscle health, and immune aging.

A group of eight essential B vitamins including B1, B2, B3, B5, B6, B7, B9, and B12. Critical for energy metabolism, nervous system function, and cellular health.

A fat-soluble vitamin critical for bone health, immune function, and mood regulation. Deficiency is widespread.

Directs calcium to bones and away from arteries. Works synergistically with Vitamin D3. MK-7 form has longest half-life.

An essential trace mineral involved in immune function, testosterone production, wound healing, and hundreds of enzymatic reactions. Deficiency is common, especially in athletes.