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124 entries, sorted by tier then group.

Essential, ongoing

Algal DHAThe only reliable long-term EPA/DHA source on a plant-based diet.CholineMost diets fall short; the gap is structural rather than episodic.Fish oil (Omega-3)Requires oily fish two to three times weekly, which most diets never reach.IodinePersistent gap without iodized salt, dairy, or seaweed. The thyroid depends on it.Prenatal folateStarted before conception and continued through the first trimester without exception.SeleniumDepends entirely on local soil — ongoing in low-selenium regions, unnecessary elsewhere.Vitamin AOngoing need mainly for low-vegetable diets or fat malabsorption. The retinol form accumulates.Vitamin B12Found almost only in animal foods. Lifelong for vegans and commonly needed over 60.Vitamin D + K2 combinationA common pairing sold as one product; convenient rather than superior.Vitamin D3Sun exposure is unreliable indoors, at latitude, and with darker skin. Levels fall back within weeks of stopping.Vitamin EUsually covered by nuts and oils; ongoing only with malabsorption conditions.Vitamin K2Directs calcium into bone rather than arteries. Sparse outside natto and aged cheese.

Corrective, temporary

Alpha-lipoic acidUsed in courses for diabetic nerve symptoms and glucose handling.BetaineSupports methylation alongside folate and B12 when homocysteine is high.BoronA minor role in bone and hormone metabolism; short courses only.CalciumOnly when dairy and greens are consistently low. Food sources beat supplements here.CarnitineMeaningful mainly in vegetarian diets, dialysis, or documented deficiency.ChromiumModest evidence for glucose handling; true deficiency is uncommon.CopperUsually only needed to rebalance after prolonged zinc supplementation.CoQ10Depleted by statins and by age; often used as a defined-course top-up.Digestive enzymesGenuinely needed only in pancreatic insufficiency or specific intolerances.GlutamineConditionally essential during severe illness, burns, or gut injury.GlycineConditionally essential — demand rises with age and collagen turnover.InositolCourse-based use for insulin sensitivity and cycle regularity.IronFor low ferritin, heavy periods, or pregnancy. Retest at three months and stop when replete.MagnesiumA common shortfall from depleted soils and high stress. Form changes what it does.ManganeseWidely available in grains, nuts and tea. Supplementation is rarely indicated.PotassiumBest corrected by food. Supplemental doses are capped for cardiac safety.ProbioticsStrain-specific and course-based — after antibiotics or for defined gut symptoms.Psyllium huskBulking fibre for constipation and cholesterol; take with plenty of water.Saccharomyces boulardiiYeast probiotic used in short courses for antibiotic-associated diarrhoea.TaurineThe body makes it; supplementation is corrective in restricted diets.Vitamin B1 (Thiamine)Corrective in alcohol use, malabsorption, or after bariatric surgery.Vitamin B2 (Riboflavin)Low-dairy diets; also studied at higher doses for migraine prevention.Vitamin B3 (Niacin)Deficiency is rare. High-dose niacin acts as a lipid drug, not a supplement.Vitamin B6Short courses only — prolonged high doses cause nerve damage.Vitamin B7 (Biotin)Deficiency is rare. Its real problem is that it corrupts blood test results.Vitamin B9 (Folate)Correct a measured deficiency; can mask B12 deficiency if taken alone.Vitamin CFor low fruit and vegetable intake or recovery periods. Excess is simply excreted.ZincShort courses for illness or a confirmed low level. Long high doses deplete copper.

Medicinal, targeted

5-HTPSerotonin precursor — do not combine with antidepressants.Aged garlic extractModest blood-pressure effect; increases bleeding risk with anticoagulants.Aloe veraTopical for burns; the oral latex form is a harsh laxative.AndrographisUsed for upper respiratory infections in traditional practice.Artichoke extractTraditional digestive and bile-flow support.AshwagandhaUsed in courses for stress, cortisol, and sleep quality.Bacopa monnieriMemory support with a slow onset — courses run eight to twelve weeks.Beetroot / nitrateShort-term blood pressure and endurance effects via nitric oxide.BerberinePotent glucose-lowering action. Genuinely drug-like, with real interactions.Beta-glucansImmune modulation; oat forms also lower cholesterol.Bitter melonGlucose-lowering; stacks dangerously with diabetes medication.Black cohoshMenopausal hot flushes; rare liver injury has been reported.BoswelliaOsteoarthritis and inflammatory joint pain, taken in defined courses.ChasteberryPMS and cycle irregularity; affects prolactin and hormonal contraception.ChondroitinUsually paired with glucosamine; similarly mixed evidence.Cinnamon extractModest glucose effect. Cassia cinnamon contains liver-toxic coumarin.CiticolineUsed for attention and post-stroke cognitive recovery.Collagen type IIUndenatured form studied specifically for joint comfort.CordycepsMedicinal mushroom used for fatigue and endurance.Cranberry PACsPrevention of recurrent urinary infections — not a treatment for active ones.CurcuminConcentrated form for inflammation; needs piperine or a lipid carrier to absorb.Devil's clawTraditional herbal for low back and joint pain.DHEAAn actual hormone. Prescription-controlled in many countries.DHM (Dihydromyricetin)Marketed for hangovers and alcohol metabolism. Popular, but the human evidence is thin.DIMMarketed for oestrogen metabolism; evidence remains thin.EchinaceaTraditional cold remedy; results across trials are inconsistent.ElderberryShort courses at the onset of cold or flu symptoms.EleutheroTraditional anti-fatigue use; avoid with uncontrolled hypertension.Evening primrose oilUsed for breast tenderness and eczema with mixed results.FenugreekTraditional for glucose and lactation; can lower blood sugar additively.GABAWidely sold, but oral absorption into the brain is questionable.Ginger extractNausea, motion sickness, and pregnancy sickness.Ginkgo bilobaCirculation and memory; meaningful bleeding risk with anticoagulants.GlucosamineLong-used for knee osteoarthritis; benefit is modest and debated.Gymnema sylvestreUsed for sugar cravings and glucose control in Ayurvedic practice.Holy basilTraditional use for stress; evidence is early and small-scale.Huperzine AA cholinesterase inhibitor — pharmacologically active, not benign.KavaEffective for anxiety but carries documented liver-injury risk.L-theanineCalming without sedation; often paired with caffeine.Lemon balmGentle traditional calmative, often combined with valerian.Lion's maneStudied for nerve growth factor and cognition; evidence is still early.MacaTraditional use for libido and menopausal symptoms.MelatoninBest for jet lag and shifted body clocks. Timing matters more than dose.Milk thistleLiver support taken in defined courses, not indefinitely.MSMUsed for joint pain and stiffness alongside other joint agents.NACA genuine hospital antidote; also used for mucus and glutathione support.NattokinasePromoted for circulation; carries a meaningful bleeding-risk caution.Panax ginsengUsed for fatigue and cognitive performance. Interacts widely.PassionflowerMild anxiolytic and sleep aid used short-term.Peppermint oil (enteric)Well-evidenced for IBS cramping in enteric-coated capsule form.PhosphatidylserineAge-related memory support with modest evidence.Red yeast riceChemically a low-dose statin. The same monitoring applies.ReishiUsed for sleep and immune modulation; may increase bleeding risk.Rhodiola roseaStudied for fatigue and burnout; usually taken in the morning.Saffron extractEmerging evidence for low mood and PMS symptoms.SAM-eUsed for osteoarthritis and mood; can trigger mania and serotonin excess.Saw palmettoBenign prostate enlargement symptoms; can distort PSA readings.Slippery elmDemulcent used for reflux and gut irritation.St John's wortEffective for mild depression, and the single worst herb for drug interactions.TUDCABile acid used for cholestatic liver conditions under supervision.Valerian rootTraditional sedative herb; sedates additively with alcohol and sleep drugs.White willow barkAspirin-like action — the same bleeding and stomach cautions apply.Zinc lozengesMay shorten colds if started within 24 hours. Days, not weeks.

Optional, ergogenic

Apple cider vinegarPopular for weight and blood sugar; effects are small and the dental cost is real.AstaxanthinCarotenoid antioxidant used for skin and eye support.BCAAsLargely redundant if total protein intake is adequate.Beta-alanineBuffers muscle acidity in high-intensity efforts. Causes harmless tingling.CaffeineA reliable performance and alertness aid. Tolerance builds, and sleep pays the price.Citrulline malateBlood flow and training volume support; better absorbed than arginine.Collagen peptidesPopular for skin and joints; effectively an expensive glycine source.Creatine monohydrateThe best-evidenced sports supplement there is. Corrective for vegetarians, optional for everyone else.Electrolyte formulasGenuinely useful in heat and long endurance efforts; unnecessary at a desk.Green tea extractConcentrated extracts have caused liver injury — brewed tea has not.Greens powdersCannot replace vegetables. Fibre and volume don't survive the process.HMBMuscle preservation, mainly relevant in untrained or older populations.Hyaluronic acidOral form for skin hydration; evidence is modest.Lutein and zeaxanthinEye pigments with reasonable evidence for macular health.MCT oilA fat source used in ketogenic diets; not a fat-loss agent.MultivitaminAn insurance policy, not a strategy. Useful for poor diets, redundant for good ones.NMN / NRHeavily marketed; human outcome data remains limited.ResveratrolEarly promise has not translated cleanly to human trials.Sodium bicarbonateBuffering agent for short intense efforts; notorious for GI upset.SpermidineAutophagy interest, minimal human evidence so far.Whey proteinConvenience food, not a supplement — useful only if protein targets aren't met.