Ingredient Knowledge Base

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Beta-alanine is a non-essential amino acid found in foods like meat and fish, often used as a supplement to enhance athletic performance. It helps increase carnosine levels in muscles, improving endurance and reducing fatigue during high-intensity exercise.

Coconut oil is a dietary supplement derived from the meat of mature coconuts, rich in medium-chain triglycerides (MCTs), particularly lauric acid. It’s often promoted for potential benefits like supporting heart health, boosting energy, and aiding digestion due to its unique fatty acid profile.

L-arginine is an amino acid that serves as a building block for proteins and plays a key role in nitric oxide production, which supports blood vessel dilation and circulation. It’s commonly found in foods like meat, nuts, and seeds, and is often used as a supplement to promote cardiovascular health and exercise performance.

Pantothenic acid, or vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which supports energy metabolism by breaking down carbohydrates, fats, and proteins. Found in a wide range of foods like liver, mushrooms, avocados, and whole grains, it also promotes healthy skin and hormone production.

Niacin, or vitamin B3, is a vital nutrient that supports energy production by serving as a precursor to coenzymes NAD and NADP, which are essential for metabolizing carbohydrates, fats, and proteins. It also promotes heart health by improving cholesterol levels and supports skin, nerve, and cellular function.

Riboflavin, or vitamin B2, is a water-soluble vitamin essential for energy production and maintaining healthy skin, eyes, and nervous system function. It is abundant in dairy, eggs, liver, green leafy vegetables, and fortified cereals, with deficiency uncommon but possible in restrictive diets.

Biotin, also known as vitamin B7, is a water-soluble vitamin that supports healthy hair, skin, and nails while aiding in energy metabolism. It is found in foods like egg yolks, liver, nuts, and whole grains, with deficiency being rare due to its widespread availability.

Vitamin K, a fat-soluble nutrient, plays a critical role in blood clotting and bone health, existing primarily as K1 (phylloquinone) from plants and K2 (menaquinone) from fermented foods and animal products. Found abundantly in leafy greens like kale and spinach, as well as in natto and cheese, it supports proper coagulation and may reduce fracture risk.

Vitamin B6 (pyridoxine) is a water-soluble vitamin essential for amino acid metabolism, neurotransmitter synthesis, and red blood cell formation. It supports brain health, mood regulation, and immune function, with clinical trials suggesting benefits for anxiety, premenstrual syndrome, and nausea in pregnancy.

CBD oil is a natural extract derived from the cannabis plant, rich in cannabidiol, a non-psychoactive compound. It is widely used for its potential therapeutic effects, including alleviating anxiety, pain, and inflammation.

Lycopene is a red-pigmented carotenoid found in tomatoes, watermelon, and other red fruits and vegetables, known for its potent antioxidant properties. It is studied for its potential to reduce oxidative stress, support cardiovascular health, improve prostate function, and lower the risk of certain cancers (e.g., prostate, breast). Lycopene may also benefit skin health by protecting against UV damage. Non-hormonal and fat-soluble, it is best absorbed with dietary fat.

Maca (Lepidium meyenii), a Peruvian root vegetable from the Andes, is traditionally used to enhance fertility, sexual function, energy, and menopausal symptom relief. Available in black, red, or yellow varieties, it contains glucosinolates, flavonoids, and macamides, offering antioxidant and anti-inflammatory benefits. Clinical trials suggest maca may improve libido, sperm quality, menopausal symptoms, and psychological well-being without altering hormone levels.

Chicory root inulin is a soluble fiber and prebiotic that supports gut health by promoting beneficial bacteria, improving digestion, and relieving constipation. It may also stabilize blood sugar, aid weight management, enhance mineral absorption, and support heart health by lowering cholesterol. Start with small doses to avoid digestive discomfort.

Quercetin is a plant-derived flavonoid, a type of polyphenol, known for its antioxidant and anti-inflammatory properties. Found in foods like onions, apples, berries, capers, and kale, it helps neutralize free radicals, potentially reducing oxidative stress and inflammation. Quercetin may support immune function, heart health, and allergy relief by inhibiting histamine release.

Lion’s Mane (Hericium erinaceus) is a medicinal and edible mushroom with long, white, cascading spines resembling a lion’s mane. Native to North America, Europe, and Australia, it grows on hardwood trees. It contains bioactive compounds like hericenones and erinacins, which may support brain health, potentially aiding nerve regeneration, memory, and mood.

5-Hydroxytryptophan (5-HTP) is a naturally occurring compound derived from L-tryptophan, serving as a direct precursor to serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Found in supplements extracted from Griffonia simplicifolia seeds, 5-HTP is used to potentially alleviate depression, improve sleep quality, reduce fibromyalgia symptoms, and support weight loss by enhancing satiety.

Saw palmetto (Serenoa repens) is a small palm native to the southeastern United States, with its berries used in supplements for their potential health benefits. It is primarily known for supporting prostate health, often used to alleviate symptoms of benign prostatic hyperplasia (BPH), such as urinary difficulties, by inhibiting 5-alpha-reductase, an enzyme that converts testosterone to dihydrotestosterone (DHT). Saw palmetto may also promote hair growth in androgenetic alopecia and support urinary tract function.

Dehydroepiandrosterone (DHEA) is a steroid hormone naturally produced by the adrenal glands, serving as a precursor to sex hormones like testosterone and estrogen. It plays a role in various physiological processes, including sexual function, muscle and bone health, mood regulation, and immune response. DHEA levels decline with age, prompting interest in supplementation to address conditions like low libido, depression, or age-related decline.

Colostrum is the nutrient-rich, yellowish first milk produced by mammals, including humans and cows, right after giving birth. Packed with antibodies, proteins, growth factors, vitamins, and minerals, it supports newborns' immune systems, gut health, and development. Bovine colostrum is used in supplements to potentially boost immunity, gut function, and athletic recovery in adults, though evidence is limited. It’s generally safe but not FDA-regulated, and dairy-sensitive individuals should avoid it.

Polypodium leucotomos (PL) is a fern native to Central and South America, used medicinally for its photoprotective, antioxidant, and anti-inflammatory properties. Its extract, rich in phenolic compounds like ferulic and caffeic acids, is taken orally or applied topically to reduce UV-induced skin damage, prevent sunburn, and support skin health in conditions like psoriasis, vitiligo, and polymorphic light eruption. PL neutralizes free radicals, protects DNA, and modulates inflammation, making it a valuable adjunct in dermatology.

Akkermansia muciniphila is a gram-negative, anaerobic bacterium in the human gut, thriving in the mucus layer. It degrades mucin, producing short-chain fatty acids that support gut health, reduce inflammation, and improve metabolic function. Comprising 1-5% of healthy gut microbiota, it’s linked to better glucose control and lower obesity risk. Low levels are associated with metabolic disorders.

NAC (N-Acetyl Cysteine) is a supplemental form of the amino acid cysteine, best known for its powerful antioxidant and detoxification support. It helps replenish glutathione, the body's master antioxidant, and supports liver health, respiratory function, and immune defense. While cysteine is found in high-protein foods like chicken, turkey, eggs, dairy, and legumes, NAC itself is not found in food and is produced synthetically for use in supplements. It is commonly used for its role in managing oxidative stress, supporting detoxification, and promoting overall cellular health.

Thiamine, also known as vitamin B1, is a water-soluble vitamin essential for converting carbohydrates into energy and supporting nervous system function. It plays a key role in glucose metabolism and is necessary for proper muscle and nerve activity. Natural food sources of thiamine include whole grains, pork, legumes, nuts, and seeds, as well as fortified cereals and bread. Thiamine is also available in supplement form, often as thiamine hydrochloride or benfotiamine, a fat-soluble derivative used for better absorption, especially in nerve health formulas.

L-Citrulline is a naturally occurring amino acid that supports nitric oxide production, helping to improve blood flow, enhance exercise performance, and reduce muscle fatigue. It is found in small amounts in foods such as watermelon (its richest natural source), cucumbers, and squash. In supplements, L-citrulline is typically produced through fermentation processes to ensure purity and potency. It is often included in pre-workout formulas or taken on its own to support cardiovascular health and athletic performance.

Chromium is an essential trace mineral that plays a key role in regulating blood sugar by enhancing the effects of insulin, making it important for carbohydrate and fat metabolism. It is naturally found in small amounts in foods such as whole grains, broccoli, green beans, meat, poultry, nuts, and eggs. However, dietary absorption can vary, so supplements are often used to help maintain optimal levels. Common supplemental forms include chromium picolinate, chromium polynicotinate, and chromium chloride, with chromium picolinate being the most widely used in blood sugar support formulas.

MSM (Methylsulfonylmethane) is a naturally occurring sulfur compound known for its anti-inflammatory and joint-supporting benefits. It is commonly used to help reduce joint pain, support connective tissue, and promote healthy skin, hair, and nails. While MSM is found in small amounts in fruits, vegetables, grains, and animal products, the form used in supplements is typically synthetically produced through a safe and standardized process combining dimethyl sulfoxide (DMSO) and hydrogen peroxide. This synthetic MSM is chemically identical to the natural form and is the primary source used in dietary supplements.

Zeaxanthin is a yellow-orange carotenoid and antioxidant that helps protect the eyes from oxidative stress and harmful blue light, playing a vital role in maintaining healthy vision and supporting the macula. It is naturally found in foods such as corn, orange and yellow peppers, goji berries, egg yolks, and leafy greens like spinach and kale. In supplements, zeaxanthin is most commonly sourced from marigold flower extract (Tagetes erecta) or produced through fermentation using specialized yeast strains. It is often combined with lutein in eye health formulas for their synergistic benefits.

Lutein is a yellow carotenoid antioxidant that plays a key role in eye health, particularly in protecting the retina and filtering harmful blue light. It is most abundant in dark leafy greens like spinach, kale, and collard greens, and is also found in vegetables such as corn, peas, and broccoli, as well as in egg yolks. For supplements, the primary source of lutein is the petals of marigold flowers (Tagetes erecta), which are rich in lutein esters. This natural extract is widely used in eye health formulations, often alongside zeaxanthin, to support vision and macular health.

Astaxanthin is a powerful red-orange antioxidant carotenoid best known for its anti-inflammatory and skin-protective properties. It is naturally produced by the microalga Haematococcus pluvialis, which is the primary source used in supplements due to its high concentration and bioavailability. Other natural sources include krill, salmon, trout, and shrimp—these animals accumulate astaxanthin through their diet. Some yeast species, like Phaffia rhodozyma, also produce astaxanthin, mainly for animal feed. Unlike synthetic versions used in aquaculture, natural astaxanthin from algae is preferred for human use due to its safety and potency.

Ginkgo biloba is a popular herbal supplement derived from the leaves of the Ginkgo tree, one of the oldest living tree species. It is commonly used to support cognitive function, memory, and circulation. Rich in antioxidants like flavonoids and terpenoids, Ginkgo may help improve blood flow to the brain and protect cells from oxidative damage. It’s often taken for age-related cognitive decline, mental clarity, and sometimes for symptoms like tinnitus or anxiety.

S-Adenosyl-L-Methionine (SAMe) is a naturally occurring compound in the body, synthesized from methionine and adenosine triphosphate (ATP). It plays a critical role in methylation processes, supporting neurotransmitter synthesis, liver detoxification, and joint health. As a dietary supplement, SAMe is used to improve mood, alleviate depression symptoms, support liver function, and reduce osteoarthritis pain. Typical doses range from 400–1600 mg daily, but effects vary, and it may cause side effects like nausea or insomnia. SAMe may interact with antidepressants or other medications. Consult a healthcare provider before use, especially with medical conditions or concurrent medications.

Whey Protein Concentrate (WPC) is a high-quality protein supplement derived from milk during cheese production, containing 70–80% protein alongside small amounts of lactose, fats, and bioactive compounds like immunoglobulins and lactoferrin. Rich in essential amino acids, particularly leucine, WPC supports muscle growth, repair, and recovery, enhances satiety for weight management, and may boost immune function and antioxidant defenses. It’s cost-effective and versatile but may cause digestive issues in lactose-intolerant individuals. Typical doses range from 20–40 g daily, depending on goals and body weight. Consult a healthcare provider before use, especially with medical conditions or medications.

Echinacea, derived from the Echinacea purpurea plant, contains active compounds like alkamides and polysaccharides known for their immune-boosting and anti-inflammatory properties. As a dietary supplement, it is commonly used to prevent or reduce the severity of colds, flu, and upper respiratory infections. Research suggests echinacea may modestly enhance immune function and shorten cold duration, but evidence is mixed, and further studies are needed to confirm its efficacy and optimal use.

Milk thistle, derived from the Silybum marianum plant, contains silymarin, a compound known for its antioxidant and anti-inflammatory properties, primarily supporting liver health. As a dietary supplement, it is commonly used to promote liver detoxification, protect against liver damage, and support digestive function. Research suggests milk thistle may help improve liver function in conditions like hepatitis or cirrhosis, but evidence is mixed, and further studies are needed to confirm its efficacy and optimal dosing.

Ginseng, derived from the roots of plants like Panax ginseng, contains ginsenosides, active compounds known for their adaptogenic and energy-boosting properties. As a dietary supplement, it is commonly used to enhance mental clarity, reduce fatigue, and support immune function. Research suggests ginseng may improve cognitive performance and physical endurance, but evidence is inconsistent, and more studies are needed to confirm its long-term benefits and safety.

Green tea extract, derived from Camellia sinensis leaves, is rich in antioxidants like catechins, particularly epigallocatechin gallate (EGCG), which support cellular health and metabolism. As a dietary supplement, it is commonly used to promote weight loss, enhance cognitive function, and reduce inflammation. Research suggests green tea may improve fat oxidation and cardiovascular health, but high doses can cause side effects like liver toxicity, and more studies are needed to confirm long-term benefits.

Cranberry, derived from the Vaccinium macrocarpon fruit, is rich in antioxidants like proanthocyanidins and is commonly used as a supplement to support urinary tract health. It is often taken to prevent urinary tract infections (UTIs) by inhibiting bacterial adhesion to the bladder lining, and may also promote heart health and reduce inflammation. Research shows cranberry supplements may reduce UTI recurrence in some populations, but evidence is mixed, and further studies are needed to confirm broader benefits.

Taurine is a sulfur-containing amino acid found in high concentrations in the heart, brain, and muscles, supporting cellular function, energy production, and antioxidant activity. As a dietary supplement, it is commonly used to enhance exercise performance, support cardiovascular health, and promote nervous system function. Research indicates taurine may improve heart function, reduce oxidative stress, and aid in muscle recovery, though further studies are needed to confirm optimal dosing and long-term effects.

Berberine is a bioactive compound extracted from plants like barberry and goldenseal, known for its antimicrobial, anti-inflammatory, and metabolic-regulating properties. As a dietary supplement, it is commonly used to support blood sugar control, improve cholesterol levels, and promote gut health. Studies suggest berberine may enhance insulin sensitivity and reduce cardiovascular risk factors, but more research is needed to establish long-term safety and efficacy.

Glycine is a non-essential amino acid found in protein-rich foods and synthesized by the body, playing a key role in collagen formation, neurotransmitter function, and muscle repair. As a dietary supplement, it is often used to improve sleep quality, reduce inflammation, and support joint and skin health. Preliminary studies suggest glycine may enhance sleep, protect against muscle loss, and aid in metabolic health, but more research is needed to fully validate its benefits.

Hyaluronic acid is a naturally occurring substance in the body, primarily found in connective tissues, skin, and eyes, known for its ability to retain moisture and support tissue hydration. As a dietary supplement, it is often taken to promote skin elasticity, reduce wrinkles, and support joint health by lubricating joints and reducing inflammation. Research suggests it may improve skin appearance and alleviate joint pain, though results vary and more studies are needed to confirm long-term benefits.

Chondroitin, a key component of cartilage, is commonly supplemented as chondroitin sulfate (typically 400–1200 mg/day) to support joint health and mobility. It helps maintain cartilage structure by promoting water retention and elasticity, essential for shock absorption in joints. Chondroitin may reduce joint pain and stiffness in osteoarthritis by inhibiting cartilage-degrading enzymes (e.g., matrix metalloproteinases) and suppressing pro-inflammatory cytokines (e.g., IL-1β, TNF-α), providing mild anti-inflammatory effects. It also stimulates glycosaminoglycan and collagen synthesis, potentially slowing cartilage breakdown. Often paired with glucosamine for enhanced benefits, chondroitin shows mixed evidence for efficacy but may improve joint function in some individuals. Side effects are rare but may include mild digestive upset, nausea, or allergic reactions, particularly in those with shellfish allergies (as it’s often derived from marine sources). Consult a healthcare provider for appropriate dosing, especially if on blood thinners or with conditions like asthma, to avoid interactions or adverse effects.

Glucosamine, a natural compound found in cartilage, is commonly supplemented as glucosamine sulfate or hydrochloride (typically 500–1500 mg/day) to support joint health. It serves as a building block for glycosaminoglycans and proteoglycans, essential components of cartilage, potentially aiding in cartilage repair and maintenance. Glucosamine may reduce joint pain and stiffness in osteoarthritis by stimulating collagen production and inhibiting cartilage-degrading enzymes. It also exhibits mild anti-inflammatory effects by suppressing pro-inflammatory cytokines (e.g., IL-1β). Some studies suggest it may slow joint degeneration, though evidence is mixed. Supplements are often combined with chondroitin for synergistic effects. Side effects are generally mild but may include digestive upset, nausea, or allergic reactions, particularly in those with shellfish allergies (as many forms are derived from shellfish). Consult a healthcare provider for appropriate dosing, especially if on medications like blood thinners or with conditions like diabetes, as glucosamine may affect blood sugar.

Curcumin, the primary bioactive compound in turmeric (Curcuma longa), is commonly supplemented in standardized extracts (typically 500–2000 mg/day, with 95% curcuminoids) to support anti-inflammatory and antioxidant effects. It inhibits pro-inflammatory pathways (e.g., NF-κB, COX-2), reducing inflammation in conditions like arthritis, inflammatory bowel disease, or exercise-induced muscle soreness. As an antioxidant, curcumin neutralizes free radicals and boosts endogenous antioxidant enzymes (e.g., glutathione), protecting cells from oxidative stress linked to aging and chronic diseases. It may also support heart health by improving endothelial function and reducing LDL cholesterol oxidation. Additionally, curcumin shows potential in supporting brain health by crossing the blood-brain barrier, enhancing neuroprotection, and possibly reducing symptoms of depression or cognitive decline.

Caffeine, a natural stimulant found in coffee, tea, and other plants, is commonly supplemented in forms like caffeine anhydrous (typically 100–200 mg per dose) to enhance alertness and physical performance. It stimulates the central nervous system by blocking adenosine receptors, reducing perceived fatigue and improving focus, reaction time, and cognitive performance. Caffeine also boosts metabolism and fat oxidation by increasing epinephrine levels, supporting weight management and exercise endurance. Additionally, it may enhance mood by influencing dopamine release. While effective for short-term energy and performance, excessive intake (>400 mg/day) can cause side effects like jitteriness, insomnia, increased heart rate, or digestive upset. Tolerance may develop with regular use, reducing efficacy. Consult a healthcare provider for appropriate dosing, especially if on medications like stimulants or with conditions like anxiety, hypertension, or heart issues, to avoid interactions or adverse effects.

L-Theanine, an amino acid primarily found in green tea (Camellia sinensis), is commonly supplemented in doses of 100–400 mg/day to promote relaxation and cognitive health. It enhances alpha brain wave activity, inducing a calm, focused mental state without sedation, making it effective for reducing stress and anxiety. L-Theanine may improve sleep quality by promoting relaxation and reducing caffeine-induced overstimulation when combined with caffeine, enhancing attention and cognitive performance. It also exhibits neuroprotective properties by modulating neurotransmitters like GABA, serotonin, and dopamine, potentially supporting mood and reducing symptoms of mild depression. Additionally, L-Theanine has mild antioxidant effects, protecting cells from oxidative stress. Side effects are rare but may include mild headaches or drowsiness at high doses. Consult a healthcare provider for appropriate dosing, especially if on medications like antidepressants or stimulants, to avoid potential interactions.

Folate, also known as vitamin B9, is a water-soluble vitamin commonly supplemented as folic acid or its bioactive form, 5-methyltetrahydrofolate (5-MTHF), essential for DNA synthesis, cell division, and red blood cell formation. It supports the prevention of neural tube defects in early pregnancy, making it critical for prenatal health. Folate aids in homocysteine metabolism, reducing levels that are linked to cardiovascular disease and cognitive decline. It also supports mood regulation by contributing to neurotransmitter synthesis, potentially alleviating symptoms of depression. Supplements typically provide 400–800 mcg/day, with higher doses (up to 5 mg) used for deficiency or pregnancy. Excessive intake (>1000 mcg/day of folic acid) may mask vitamin B12 deficiency or cause side effects like digestive upset or, rarely, neurological issues. Consult a healthcare provider for appropriate dosing, especially if on medications like methotrexate or with conditions affecting folate metabolism.

Coenzyme Q10 (CoQ10), also known as ubiquinone, is a naturally occurring compound found in cell mitochondria, commonly supplemented in its ubiquinol (reduced) or ubiquinone form to support energy production and antioxidant activity. CoQ10 plays a key role in the electron transport chain, facilitating ATP production, which supports cellular energy, particularly in high-energy organs like the heart and muscles. Its antioxidant properties help neutralize free radicals, potentially reducing oxidative stress linked to aging and chronic diseases. CoQ10 may improve heart health by enhancing cardiac function, reducing blood pressure, and alleviating symptoms in conditions like heart failure. It may also support exercise performance and reduce statin-induced muscle pain. Supplements typically provide 100–200 mg/day, with ubiquinol being more bioavailable. Side effects are rare but may include nausea, diarrhea, or insomnia at high doses. Consult a healthcare provider for appropriate dosing, especially if on statins, blood thinners, or with conditions like diabetes, to avoid interactions.

Zinc, an essential trace mineral, is commonly supplemented in forms like zinc gluconate, acetate, or citrate, playing a critical role in immune function, protein synthesis, and cellular repair. It supports immune health by enhancing the activity of T-cells and natural killer cells, potentially reducing the duration and severity of colds when taken early. Zinc is vital for skin health, aiding wound healing and reducing inflammation in conditions like acne. It also contributes to DNA formation, enzyme function, and reproductive health, including testosterone production. Supplements typically provide 15–30 mg/day, but excessive intake (>40 mg/day) may cause side effects like nausea, diarrhea, or copper deficiency due to impaired absorption. Consult a healthcare provider for appropriate dosing, especially if on medications like antibiotics or with conditions like kidney disease, to avoid interactions or toxicity.

Vitamin B12, also known as cobalamin, is a water-soluble vitamin commonly supplemented as cyanocobalamin or methylcobalamin, essential for red blood cell production, neurological function, and DNA synthesis. It supports energy metabolism by aiding in the conversion of food into energy and prevents megaloblastic anemia by facilitating red blood cell formation. B12 is crucial for maintaining nerve health, as it supports myelin sheath production, potentially reducing the risk of neuropathy. It may also improve mood and cognitive function by regulating homocysteine levels, which are linked to neurological disorders. Supplements typically provide 500–1000 mcg/day, with higher doses used for deficiency correction, especially in vegans or those with absorption issues (e.g., pernicious anemia). Side effects are rare but may include mild diarrhea or allergic reactions. Consult a healthcare provider for appropriate dosing, especially if on medications like metformin or with conditions affecting B12 absorption.

Calcium, an essential mineral, is a common supplement ingredient typically provided as calcium carbonate, citrate, or phosphate, crucial for maintaining bone health, muscle function, and nerve signaling. It supports bone density and strength, helping prevent osteoporosis and fractures, particularly in older adults or those with low dietary intake. Calcium also plays a role in muscle contraction, blood clotting, and heart rhythm regulation by acting as a cofactor in enzymatic processes. Supplements typically provide 500–1200 mg/day, with calcium citrate being more absorbable, especially for those with low stomach acid. Excessive intake (>2000 mg/day) may cause side effects like constipation, kidney stones, or cardiovascular risks in susceptible individuals, and it can interact with medications like bisphosphonates or antibiotics. Consult a healthcare provider for appropriate dosing, especially if on medications or with conditions like hypercalcemia or kidney disease.

Collagen, a structural protein abundant in connective tissues, is a popular supplement derived from bovine, marine, or porcine sources, often provided as hydrolyzed collagen peptides for better absorption. It supports skin health by enhancing elasticity and hydration, potentially reducing wrinkles and signs of aging through increased collagen synthesis in the dermis. Collagen also promotes joint health by supporting cartilage integrity and reducing pain or stiffness in conditions like osteoarthritis. Additionally, it may strengthen hair, nails, and bones by providing amino acids (e.g., glycine, proline) essential for tissue repair. Supplements typically deliver 2.5–10 g/day, often combined with vitamin C to enhance collagen production. While generally safe, mild side effects like digestive upset or allergic reactions may occur, particularly with marine-derived collagen in those with fish allergies. Consult a healthcare provider for appropriate dosing and to avoid interactions or risks.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin commonly used in supplements to support immune function, skin health, and overall wellness. It acts as a potent antioxidant, neutralizing free radicals and reducing oxidative stress, which may protect against cellular damage linked to aging and chronic diseases. Vitamin C is essential for collagen synthesis, promoting skin elasticity, wound healing, and connective tissue health. It enhances immune function by supporting white blood cell activity and increasing interferon production, potentially reducing the severity or duration of colds. Additionally, it improves iron absorption in the gut, aiding anemia prevention. Supplements typically provide 500–1000 mg/day, but high doses (>2000 mg/day) may cause diarrhea, nausea, or kidney stone risk in susceptible individuals. Consult a healthcare provider for appropriate dosing, especially if on medications or with conditions like kidney disease.

Omega-3 fatty acids, primarily eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), are essential polyunsaturated fats found in supplements derived from fish oil, krill oil, or algae. These compounds are vital for heart health, reducing triglyceride levels, and improving blood vessel function, while also supporting brain health by maintaining neuronal membrane integrity and potentially enhancing cognitive function and mood. Omega-3s exert anti-inflammatory effects by producing resolvins and inhibiting pro-inflammatory cytokines, which may benefit conditions like arthritis or metabolic syndrome. Supplements typically provide 500–2000 mg/day of EPA/DHA, with algae-based options suitable for vegetarians. High doses or low-quality products may cause side effects like fishy aftertaste or bleeding risk, so consult a healthcare provider for appropriate dosing and to avoid interactions with medications like blood thinners.

Vitamin D, often supplied in supplements as cholecalciferol (D3) or ergocalciferol (D2), is a fat-soluble vitamin crucial for maintaining bone health, immune function, and overall wellness. It enhances calcium and phosphorus absorption in the gut, promoting bone mineralization and preventing conditions like osteoporosis or rickets. Vitamin D also modulates immune responses by activating T-cells and reducing inflammation, potentially lowering the risk of infections and autoimmune disorders. Additionally, it supports muscle function and may play a role in mood regulation, with some studies linking deficiency to depression. Supplements typically provide 400–2000 IU (10–50 mcg) daily, with D3 being more effective at raising blood levels. Excessive intake can lead to toxicity, so consult a healthcare provider for appropriate dosing, especially if on medications or with conditions like hypercalcemia.

Melatonin, a hormone naturally produced by the pineal gland, is a common supplement ingredient used to regulate sleep-wake cycles and improve sleep quality. Available in synthetic or natural forms (typically 1–10 mg per dose), melatonin mimics the body’s endogenous hormone, binding to MT1 and MT2 receptors in the brain to promote sleep onset and duration, making it particularly effective for insomnia, jet lag, or shift work sleep disorders. It also exhibits antioxidant properties, neutralizing free radicals and potentially supporting immune health and cellular protection. Melatonin may influence circadian rhythms by modulating the suprachiasmatic nucleus, the body’s internal clock. While generally safe for short-term use, side effects like drowsiness, headache, or digestive upset may occur, and long-term use requires medical supervision to avoid hormonal imbalances or interactions with medications.

Magnesium supplements, typically containing magnesium in forms like magnesium citrate, oxide, glycinate, or malate, are widely used to support various physiological functions due to magnesium’s role as an essential mineral. Magnesium acts as a cofactor in over 300 enzymatic reactions, aiding energy production, muscle and nerve function, and protein synthesis. It supports bone health by facilitating calcium absorption, promotes muscle relaxation to reduce cramps, and may improve sleep quality and mood by regulating neurotransmitters like GABA. Additionally, magnesium may help manage blood pressure and support cardiovascular health by relaxing blood vessels. The bioavailability of magnesium varies by form, with citrate and glycinate being more absorbable than oxide. Consult a healthcare provider for appropriate dosage (typically 200–400 mg/day for adults) and to avoid side effects like diarrhea or interactions with medications.

GABA (gamma-aminobutyric acid), the brain's primary inhibitory neurotransmitter, promotes relaxation, reduces anxiety, and supports sleep by calming neuronal activity.

Citicoline, a naturally occurring compound, enhances cognitive function and memory by increasing acetylcholine production and supporting neuronal membrane repair in the brain.

Phosphatidylcholine, a vital phospholipid in cell membranes, supports brain health, liver function, and cognitive performance by aiding neurotransmitter production and cellular repair.

Alpha-GPC (L-alpha-glycerylphosphorylcholine) is a natural compound and dietary supplement that serves as a precursor to acetylcholine, supporting cognitive function and potentially enhancing memory and athletic performance.

Phosphatidylserine, a phospholipid found in cell membranes, supports cognitive function and memory by enhancing neuronal signaling and reducing cortisol levels under stress.

Creatine is a natural compound that enhances muscle strength, power, and growth by boosting energy production during high-intensity exercise.

Ashwagandha is an adaptogenic herb that may reduce stress, enhance mood, and support overall vitality by modulating the body's response to physical and mental challenges.

KSM-66 Ashwagandha, a standardized root extract, promotes stress relief and cognitive clarity by balancing cortisol levels and enhancing neurotransmitter function.