Highest effect
Fish Oil
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
The Omega-3s EPA and DHA are crucial for resolving inflammation throughout the body, which is a key factor in long-term health. They are integral components of brain cell membranes, supporting cognitive function, and also play a significant role in maintaining heart health and healthy blood lipid levels.
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Folate
Vitamin
Impact
Highest effect
Folate, particularly in its active methylfolate form, is a key player in the one-carbon cycle, which regulates genetic expression and cellular function throughout the body. Adequate folate levels are vital for cardiovascular health (by regulating homocysteine), mood balance, and cellular growth.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical mineral that is often depleted by stress and is commonly deficient in modern diets. It aids in muscle relaxation, supports the nervous system by regulating neurotransmitters, and is vital for energy production. Supplementation can promote better sleep and a sense of calm.
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Vitamin B12
Vitamin
Impact
Highest effect
Vitamin B12 is critical for converting food into cellular energy (ATP), maintaining the protective sheath around nerve cells, and producing healthy red blood cells. Deficiencies are prevalent, particularly among older adults and those on plant-based diets, and can lead to fatigue and neurological issues.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D acts more like a hormone than a vitamin, regulating hundreds of genes. It is critical for a robust immune response, calcium absorption for bone density, and has been linked to improved mood and cognitive function. Sun exposure is often insufficient to maintain optimal levels.
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Vitamin K
Vitamin
Impact
Highest effect
Typical dose:100–200 mcg / day
Primarily in its K2 form, this vitamin is crucial for proper calcium metabolism. It activates proteins that help bind calcium to the bone matrix and prevent its accumulation in soft tissues like arteries, where it can cause calcification. It is an essential partner to Vitamin D supplementation.
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High effect
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha is one of the most well-researched adaptogens. It helps the body manage stress by lowering levels of the stress hormone cortisol, leading to tangible benefits like reduced anxiety, improved sleep quality, and increased energy levels without being a stimulant.
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Boron
Mineral
Impact
High effect
Boron plays a key role in mineral metabolism, reducing the urinary excretion of calcium and magnesium. It also enhances the half-life and bioavailability of vitamin D and estrogen, making it crucial for maintaining strong bones and comfortable joints, particularly as we age.
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Coenzyme Q10
Other
Impact
High effect
Typical dose:100–300 mg / day
Coenzyme Q10 (CoQ10) is concentrated in the mitochondria, the energy powerhouses of our cells. Its levels naturally decline with age and with the use of certain medications like statins. Supplementation can support energy levels, cardiovascular function, and protect cells from oxidative damage.
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Collagen
Other
Impact
High effect
As the body's most abundant protein, collagen forms the structural framework of connective tissues. Supplementation with hydrolyzed collagen peptides provides the building blocks (like glycine, proline) needed to repair and maintain cartilage, improve skin elasticity and hydration, and support a healthy intestinal barrier.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Beyond its well-known role in athletic performance, creatine is fundamental to the energy recycling system in all high-demand tissues, including the brain. Supplementation consistently shows benefits for cognitive tasks like memory and processing speed, especially under stress or in populations with lower dietary intake.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin targets multiple inflammatory pathways in the body. However, standard curcumin is poorly absorbed. For effective results, it must be consumed in a form with enhanced bioavailability, such as one combined with piperine (black pepper extract) or formulated with phytosomes.
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Glycine
Amino Acid
Impact
High effect
Glycine acts as an inhibitory neurotransmitter in the central nervous system, which can improve sleep onset and quality without causing grogginess. It is also a primary component of collagen, supporting joint and skin health, and is a rate-limiting precursor to the body's master antioxidant, glutathione.
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Psyllium fiber
Botanical
Impact
High effect
Psyllium is a soluble fiber that forms a gel in the digestive tract, which helps promote regular bowel movements and feeds beneficial gut bacteria. This action also slows the absorption of sugar and can bind to cholesterol, supporting healthy blood sugar and lipid levels, which are cornerstones of general health.
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Rhodiola
Botanical
Impact
High effect
Rhodiola rosea works by influencing key central nervous system mediators, such as serotonin and dopamine, and modulating the HPA axis response to stress. This leads to a tangible feeling of reduced fatigue and increased mental clarity and physical endurance, making it effective for combating burnout and enhancing daily performance.
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Selenium
Mineral
Impact
High effect
Selenium is a required cofactor for the powerful antioxidant enzyme glutathione peroxidase, which protects cells from oxidative damage. It is also crucial for converting thyroid hormone to its active form, thus regulating metabolism, and plays a significant role in a healthy immune response.
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Taurine
Amino Acid
Impact
High effect
Taurine is one of the most abundant amino acids in the body, crucial for stabilizing cell membranes and aiding in the transport of minerals. It supports heart contractility, helps regulate mitochondrial function for better energy production, and protects against oxidative stress, contributing to overall cellular health and longevity.
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Vitamin C
Vitamin
Impact
High effect
Typical dose:500–2000 mg / day
Vitamin C is essential for a healthy immune response and is a primary water-soluble antioxidant in the body, neutralizing damaging free radicals. It is also necessary for the production of collagen, a key protein for skin, joint, and blood vessel health. Daily intake helps maintain cellular integrity.
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Zinc
Mineral
Impact
High effect
Typical dose:15–30 mg / day
Zinc is a cofactor for over 300 enzymes, playing a vital role in immune cell development, wound healing, and DNA synthesis. Maintaining adequate zinc levels is essential for daily immune readiness and protecting cells from oxidative stress. Deficiency can impair fundamental bodily processes.
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Lower effect
Gluthathione
Other
Impact
Lower effect
Typical dose:250–500 mg / day
Glutathione is vital for detoxification and neutralizing free radicals. However, when taken orally, standard glutathione is largely broken down in the digestive system before it can be absorbed effectively. For raising systemic levels, liposomal forms offer modest improvement, but precursor supplements like N-acetylcysteine (NAC) are generally considered more reliable and cost-effective.
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Situational effect
Bromelain
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Bromelain has proteolytic and anti-inflammatory properties. When taken on an empty stomach, it is absorbed systemically and can help break down mucus and reduce swelling in the nasal passages, providing noticeable relief from sinus pressure and congestion associated with sinusitis or allergies.
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European Elder
Botanical
Impact
Situational effect
Typical dose:300–1000 mg / day
Elderberry is rich in antioxidants and compounds that can inhibit viral replication. Clinical studies demonstrate its use for shortening the course of acute influenza and common cold infections, making it a valuable tool for specific instances of illness rather than for daily general health.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1000–2000 mg / day
The active compounds in ginger, such as gingerol, have a direct effect on the digestive system and central nervous system to reduce feelings of nausea. It is a reliable, fast-acting, and safe option for managing occasional queasiness, providing a clear and tangible benefit.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
Melatonin is a hormone that regulates the sleep-wake cycle. It is not a sedative but rather a chronobiotic agent. Low doses are highly effective for helping to align the body's circadian rhythm with a new time zone or work schedule, thereby improving sleep onset and quality.
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