All supplements

Hypoallergenic vegan protein, low in lysine but high in cysteine. Best blended 70/30 with pea protein for a complete amino profile.

Slow-digesting milk protein that drip-feeds amino acids for hours. Best taken before bed to support overnight muscle protein synthesis.

Bioavailable peptides that may improve skin elasticity, joint comfort, and tendon recovery. Not a complete protein for muscle building.

The original 'gold-standard' protein with PDCAAS=1.0. Lactose-free, fat-free, and rich in leucine for muscle protein synthesis.

The best vegan protein for muscle building — high in BCAAs and lysine, well-absorbed, and clinically equivalent to whey for hypertrophy.

Complete plant protein with all 9 EAAs. Equivalent muscle-building to whey in older adults; mild cardio-protective effects from isoflavones.

Cheaper, less-processed whey with more lactose and fat. Higher in immune-boosting peptides like lactoferrin and immunoglobulins.

The gold-standard fast-absorbing protein. 90%+ protein by weight, virtually lactose-free, ideal for muscle protein synthesis around workouts.

The most bioavailable choline source for the brain. Boosts acetylcholine for focus, learning, and athletic power output.

Ayurvedic adaptogen with the strongest evidence for memory enhancement after 12 weeks. Slow-build supplement, not acute.

Choline + cytidine — both crossing the blood-brain barrier to support membrane integrity, dopamine, and acetylcholine. Strong stroke-recovery evidence.

Green tea amino that produces calm focus by raising alpha brain waves. Pairs perfectly with caffeine to take the edge off without sedation.

Medicinal mushroom that promotes nerve growth factor (NGF). Popular for memory, mood, and nervous system regeneration.

NAD+ precursor with strong rodent longevity data. Human evidence is preliminary but growing for energy, metabolic health, and athletic performance.

Cell membrane phospholipid that lowers cortisol and supports memory in aging. Particularly useful for stress-induced poor sleep.

Russian-studied adaptogen that boosts mental stamina, mood, and exercise tolerance under stress. One of the most acutely-active adaptogens.

Sweet-tasting amino that lowers core body temperature for deeper sleep. Cheap, well-tolerated, and especially useful with magnesium glycinate.

Serotonin and melatonin precursor. Generally safer than 5-HTP for daily use, with strong sleep-onset and mood support.

Most affordable absorbable magnesium. Doubles as a mild laxative — useful if constipated, less ideal if not.

The best-tolerated, best-absorbed magnesium form for sleep and stress. Doesn't cause loose stools like citrate.

Only magnesium form proven to cross the blood-brain barrier in animals. Marketed for cognitive aging and sleep, but premium-priced.

Pineal-gland hormone that signals 'night-time' to the body. Most useful for jet lag and shifted sleep schedules; lower doses (0.3 mg) often work better than 5–10 mg.

Traditional sedative herb that interacts with GABA receptors. Effects build over 2–4 weeks; less acute than melatonin.

Popularly marketed for hair, skin, and nails — but evidence only supports use if frankly deficient. Stop 3 days before any thyroid test.

Pre-methylated folate that bypasses MTHFR variants. Essential during pregnancy and for treatment-resistant depression with low folate.

Active 'methylated' form of B12 that bypasses MTHFR variants. Essential for vegans, the elderly, and metformin/PPI users.

Essential antioxidant and collagen cofactor. Doesn't prevent colds but shortens duration; chronically high doses may blunt training adaptations.

Most adults are deficient. Affects 1000+ genes including immunity, mood, and bone health. Pair with K2 to direct calcium into bones, not arteries.

Fat-soluble antioxidant. Always pick mixed tocopherols, not isolated alpha-tocopherol, to avoid displacing other forms in tissues.

Activates osteocalcin and matrix-Gla protein to direct calcium into bones rather than arteries. Most evidence comes from the 3-year Rotterdam study.

The classic intra-workout amino, but largely redundant if you eat enough protein. EAAs offer a more complete profile for the same price.

All 9 essential amino acids in one — outperforms BCAAs for muscle protein synthesis at equivalent doses. Useful for fasted training or low-protein meals.

Nitric oxide precursor — but most arginine is broken down in the gut. L-citrulline raises blood arginine more reliably for pumps.

Pre-workout staple for vasodilation and reduced muscle soreness. Raises plasma arginine more efficiently than arginine itself.

Most-abundant amino in the body, popular for gut healing and immune support during heavy training. Muscle-building claims are largely overstated.

Buffers muscle acid build-up, extending high-intensity efforts in the 1–4 minute range. The 'tingles' are harmless and fade with use.

Methyl donor that supports homocysteine recycling and may modestly boost power output. Often paired with creatine in pre-workout formulas.

The most effective legal performance booster. Boosts strength, endurance, focus, and pain tolerance — but tolerance builds within weeks.

Shuttle for fatty acids into mitochondria. Modest fat-burning effects; stronger evidence for recovery and androgen receptor density.

Calming amino acid that supports cardiovascular function and mitigates caffeine jitters. Recent research links it to extended healthspan.

The most clinically-studied adaptogen. Reliably lowers cortisol, raises testosterone in stressed men, and improves sleep onset.

Medicinal mushroom that may improve VO2 max and oxygen utilization in untrained adults. Best evidence is for endurance and immune support.

Stimulating adaptogen used for energy, immunity, and erectile function. More activating than ashwagandha; cycle to avoid tolerance.

Malaysian root that may modestly raise free testosterone in low-T men by lowering SHBG. Pair with fadogia for stronger effects.

Essential for thyroid hormone synthesis. Iodized salt usually covers needs; supplement only if confirmed deficient.

Best-tolerated iron form for treating deficiency anemia. Don't supplement without a confirmed low ferritin / low Hgb test.

Cofactor for glutathione peroxidase and thyroid hormone activation. Two Brazil nuts per day already meet requirements; toxicity above 400 mcg.

Critical for testosterone, immune function, and >300 enzymes. Doses above 40 mg/day require copper to prevent deficiency.

More water-soluble form of creatine, marketed as gentler on digestion. Equivalent strength benefits at lower doses, but at 3× the cost.

The most studied sports supplement on Earth. Boosts strength, power output and lean mass with a near-perfect safety record.

pH-buffered creatine claiming better stability in stomach acid. Independent studies show no advantage over plain monohydrate.

Direct vegan source of DHA (and increasingly EPA). Bypasses ALA-to-DHA conversion, which is poor in most adults.

Anti-inflammatory fatty acids essential for brain, heart, and joints. Look for IFOS-certified brands; rancid oils undo benefits.

Phospholipid-bound omega-3s with included astaxanthin. Better absorbed per gram than fish oil but ~3× the price for same EPA/DHA.

The 'aspirin of nature' — a powerful anti-inflammatory comparable to ibuprofen for joint pain, with many fewer side effects.

Cartilage building block. Most evidence supports the sulfate form for knee osteoarthritis with months of consistent use.

Sulfur donor for connective tissue. Modest reductions in osteoarthritis pain and post-exercise muscle soreness.

AMPK activator with metformin-like effects on blood glucose and lipids. Powerful but interacts with many medications.

Mitochondrial electron carrier depleted by statins, aging, and intense training. Ubiquinol is 3× more bioavailable than ubiquinone.

Glutathione precursor used clinically for liver protection (acetaminophen overdose). Strong evidence for OCD, COPD, and PCOS.

Polyphenol with antihistamine and senolytic properties. Common in protocols for allergies and viral infections; pair with vitamin C.

Adrenal steroid hormone that converts to androgens and estrogens. Useful for adrenal insufficiency and aging women, but a banned substance for athletes.

SIRT1 activator marketed for longevity. Human evidence is mixed; popular paired with NMN in anti-aging stacks.

Specific strains help specific issues. L. rhamnosus GG for diarrhea, S. boulardii for antibiotic side effects, B. infantis for IBS-D.