All articles and guides on dietary supplements in one place, ranked by strength of evidence.
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A mass gainer is one of the first supplements that skinny people who struggle to gain weight buy, based on the assumption that it "builds mass." In pr...
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Monolaurin (glycerol monolaurate) is a derivative of lauric acid, a medium-chain fatty acid sourced from coconut and breast milk. In test-tube studies...
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Graviola (Annona muricata), also known as soursop or corossol, is a tropical fruit aggressively marketed as an "immune-supporting" supplement and espe...
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Apple cider vinegar is perhaps the most talked-about "natural" supplement online: it promises to lower blood sugar, melt fat, and cure almost everythi...
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After prebiotics and probiotics comes the third stage in the gut trilogy: postbiotics, the beneficial products that good bacteria produce. According t...
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Akkermansia muciniphila is one of the most talked-about bacteria in the microbiome world, and for good reason. It lives within the mucus layer of the ...
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Multivitamins are the best-selling supplement in the world, but also one of the most overhyped in marketing. We honestly examine the evidence: The Phy...
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PEA, Palmitoylethanolamide, is a fatty acid amide that the body produces naturally in response to injury and inflammation. Unlike regular painkillers,...
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Cayenne, the spicy red pepper, contains capsaicin: the molecule responsible for the burning sensation that has become one of the most researched compo...
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Licorice root has been used for stomach issues for thousands of years, but it has a real problem: the glycyrrhizin it contains raises blood pressure a...
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Inositol is a natural sugar alcohol that has become one of the most talked-about supplements in women's health, and for good reason. Its common form, ...
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Bromelain is a protein-digesting enzyme derived from the pineapple stem, and one of the supplements most attributed with anti-inflammatory properties....
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Nicotinamide Riboside (NR), sold under the brand name Niagen, is one of the most researched anti-aging supplements. It indeed does what it promises on...
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UC-II is a collagen supplement completely different from any collagen you know. Instead of a broken-down collagen powder in gram doses, it is undenatu...
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Boswellia (Boswellia serrata), also known as Indian frankincense, is an ancient resin that has returned to the forefront as a supplement for joints an...
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MSM (methylsulfonylmethane) is a natural organic sulfur compound sold as a common supplement for relieving joint pain, inflammation, and post-exercise...
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Chondroitin sulfate is one of the best-selling supplements worldwide for joint pain, usually in combination with glucosamine. It is a natural componen...
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Glucosamine is one of the world's best-selling supplements for joint pain and cartilage wear, but behind its popularity lies an especially complex res...
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Soy isoflavones are phytoestrogens, plant compounds that bind to estrogen receptors in the body, particularly the beta receptor. The two most well-kno...
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Shatavari (Asparagus racemosus) is one of the most important plants in Ayurvedic medicine, and has been accepted for centuries as a tonic for women's ...
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Dong Quai (Angelica sinensis), sometimes called "female ginseng," is one of the oldest and most revered herbs in traditional Chinese medicine for wome...
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Red clover (Trifolium pratense) is one of the most popular herbal supplements for menopause. It is rich in isoflavones, phytoestrogens of the biochani...
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Abraham's Bush (Vitex agnus-castus), also known as Vitex or chasteberry, is one of the oldest herbs for women's health, and unlike many popular supple...
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Black cohosh (Actaea racemosa, also known as Cimicifuga racemosa) is the world's best-selling herb for relieving menopausal symptoms, especially hot f...
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Black seed oil, extracted from the seeds of the *Nigella sativa* plant, is a spice that has accompanied folk medicine in the Middle East for thousands...
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Everyone has heard of Omega-3 and Omega-6, but there is a lesser-known fatty acid gaining interest: Omega-7, or its scientific name palmitoleic acid, ...
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Cod liver oil is one of the oldest supplements in the world, a traditional remedy that saved generations from rickets before anyone even knew what vit...
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Flaxseed oil is often marketed as a plant-based omega-3 alternative to fish oil, but that's not the full picture. Flaxseed oil is indeed the richest p...
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MCT oil has become a star of the keto and biohacking world, and not without reason: unlike regular fats, the medium-chain fatty acids in it are absorb...
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Evening primrose oil is one of the oldest and most popular supplements for women's health. It is extracted from the seeds of the Oenothera biennis pla...
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Krill oil has become one of the trendiest omega-3 supplements, with a big marketing promise: thanks to its phospholipid form, it is absorbed better th...
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Echinacea is the most famous and best-selling herb against the common cold, a purple flower from the Asteraceae family that has become a symbol of "na...
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Epimedium, better known by its provocative English name Horny Goat Weed, is a plant from traditional Chinese medicine sold as a supplement to boost li...
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Mucuna (Mucuna pruriens), also known as velvet bean, is a tropical legume whose seeds contain a high concentration of L-DOPA, the chemical precursor t...
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Cat's claw (Uncaria tomentosa), a climbing plant from the Amazon rainforest, is sold as a supplement to boost immunity and relieve joint pain. The str...
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Oregano oil is one of the popular supplements in functional medicine, marketed as a "natural antibiotic" against bacteria, fungi, and parasites in the...
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Dandelion (Taraxacum officinale) is the yellow herb we all know from the lawn, and for centuries it has been considered a folk remedy for edema, liver...
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Olive leaf extract is one of the oldest supplements in the Mediterranean basin, and a rich source of oleuropein and hydroxytyrosol, two powerful antio...
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Red yeast rice is sold as a "natural" way to lower cholesterol, and it actually works: meta-analyses have found a 15-25% reduction in LDL, a reduction...
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Gotu kola (Centella asiatica) is a creeping plant from the Ayurvedic and Chinese traditions, sold today as a supplement for memory, skin, and veins. I...
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St. John's Wort (Hypericum perforatum) is one of the few plants that truly lives up to the hype: a broad Cochrane review found its extracts are effect...
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Gymnema (Gymnema sylvestre) is a climbing plant from India, known in Ayurvedic medicine as "gurmar," meaning "sugar destroyer." The name is not just a...
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Cinnamon is one of the world's most beloved spices, and it's also one of the supplements for which sweeping promises are easiest to find: "lowers bloo...
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Hawthorn (Crataegus), a thorny shrub whose flowers and leaves have been used in European medicine for centuries, is one of the oldest heart herbs. It ...
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Schisandra (Schisandra chinensis), known in Chinese medicine as "the five-flavor fruit" (wu wei zi), is a small red berry considered a classic adaptog...
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Holy basil, known in India as Tulsi, is considered in Ayurveda the "Queen of Herbs" and a sacred plant cultivated in entire household courtyards. In t...
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Astragalus (Astragalus membranaceus, in Chinese Huang Qi) is one of the most important herbs in traditional Chinese medicine, a classic "tonic" herb a...
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Green tea is one of the most researched beverages in the world, and its main active component, the catechin EGCG, is considered a powerful antioxidant...
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Tremella (Tremella fuciformis), also known as "snow fungus" or "beauty fungus," is a white, gelatinous mushroom that traditional Chinese medicine has ...
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Shiitake is not only one of the most popular edible mushrooms in the world, but also one of the most researched medicinal mushrooms. It contains the b...
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Maitake (Grifola frondosa) is a large Japanese edible and medicinal mushroom, nicknamed the "dancing mushroom," and in recent years has become one of ...
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Turkey tail (Trametes versicolor) is a colorful bracket fungus growing on tree trunks, and also one of the medicinal mushrooms with the strongest evid...
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Chaga (Inonotus obliquus) is a dark, almost black mushroom that grows mainly on birch trees in cold regions, and is sold as tea or powder under the ma...
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Reishi (Ganoderma lucidum) is a reddish, woody mushroom that earned the title "Mushroom of Immortality" in Chinese medicine and is marketed today for ...
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Super greens, or green powder, is one of the hottest supplement categories: a spoonful of dark green powder mixed with water, promising all the vegeta...
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Alfalfa (Medicago sativa) is an ancient legume sold as a nutritious supplement: rich in vitamin K, vitamin C, minerals, fiber, saponins, and phytoestr...
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Green barley is a dark green powder derived from young barley leaves, before the plant begins to develop grains. It is sold as a "superfood" alongside...
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Green wheat is the young sprout of the wheat plant, juiced into a glowing green liquid or dried into a powder, marketed as a "superfood" that detoxifi...
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Moringa (Moringa oleifera) has been dubbed the "miracle tree," and its powdered leaf is marketed as a superfood that cures almost everything. The nutr...
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Everyone knows that fish oil is an excellent source of omega-3, but where do fish get their omega-3 from? From the algae they eat. Algae oil cuts out ...
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Fucoidan is a sulfated sugar (a sulfated polysaccharide) extracted from the cell wall of brown seaweeds like Mozuku, Kombu, and Wakame—the same seawee...
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Sea moss, a red algae also known as Irish moss (Chondrus crispus), has become one of the biggest trends on social media, with promises of energy, immu...
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Kelp (brown seaweed) is one of the richest natural sources of iodine, and that is precisely why it is sold as a supplement to support the thyroid glan...
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Spirulina is a microscopic blue-green algae sold as a dark green powder, and it is one of the richest plant-based supplements in protein, iron, beta-c...
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BCAA, branched-chain amino acids, is one of the most recognized gym supplements for muscle building. The story sounds compelling: the leucine inside a...
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L-Tryptophan is an essential amino acid, meaning the body cannot produce it on its own and must obtain it from food. It is particularly important for ...
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L-Lysine is one of the nine essential amino acids, those the body cannot produce on its own and must obtain from food. Its reputation precedes it main...
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L-Arginine is an amino acid that became a star in the supplement world due to one role: it is the precursor for producing nitric oxide, the molecule t...
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Glycine is the smallest and simplest amino acid, but it plays three impressive roles in the body: it makes up about one-third of the collagen protein,...
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Molybdenum is a perfect example of an essential mineral that almost no one needs to supplement. On one hand, it is an absolutely essential trace miner...
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Chromium, especially chromium picolinate, is one of the most heavily marketed supplements for blood sugar balance and weight loss. The promise is temp...
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Manganese is an excellent example of a mineral that almost no one needs to take as a supplement, yet it is found in dozens of formulas. On one hand, i...
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Copper is an essential trace mineral that almost no one thinks about, and for good reason: dietary copper deficiency is very rare because it is abunda...
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Potassium is one of the most important minerals for cardiovascular health, and the alarming fact is that most of us consume too little of it and too m...
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Vitamin B6, or pyridoxine, is a perfect example of a supplement where more is not better. On one hand, it is an essential vitamin: a cofactor for hund...
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Pantothenic acid, vitamin B5, is an essential component of coenzyme A, the molecule at the center of energy production and fatty acid synthesis in eve...
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Niacin, vitamin B3, is a cautionary tale of how good science can overturn a belief held for decades. For years, niacin was considered a key tool again...
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Vitamin A is an excellent example of how essentiality does not guarantee that supplementation is a good idea. It is absolutely necessary for vision, i...
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Riboflavin, vitamin B2, is a rare example of a simple and inexpensive supplement that actually has solid research evidence for one specific use: migra...
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Vitamin C is perhaps the most well-known supplement in the world, and for decades it has been marketed as a miracle cure for the common cold. The scie...
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Glutamine is the most abundant amino acid in the body and one of the best-selling gym supplements, with big promises about muscle building, quick reco...
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Omega-3, especially the fatty acids EPA and DHA from fish oil, is one of the most well-known and researched supplements in the world. But behind the i...
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There is no single supplement list that fits everyone, but there is a 'core' of well-researched components that most people in any decade can consider...
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Iodine is an essential mineral: without a sufficient amount, the thyroid gland cannot produce the hormones that manage your metabolism. But in the Wes...
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Selenium is a trace mineral the body needs in tiny amounts, but without it, the thyroid simply cannot function: the enzymes that convert thyroid hormo...
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Pumpkin seed oil has become one of the most popular supplements against hair loss, and for good reason: one randomized controlled trial found that men...
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Saw palmetto (Serenoa repens) is an extract from a dwarf palm plant marketed as a natural DHT blocker for hair loss and prostate support. The mechanis...
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Black bilberry (Vaccinium myrtillus) is the crown jewel of the eye supplement world, mainly due to a World War II story about British pilots who could...
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Lutein and zeaxanthin are two yellow-orange carotenoids that the body specifically concentrates in one place: the center of the retina, an area called...
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Chamomile is perhaps the most well-known home tea in the world, a plant that grandmothers have boiled before sleep since ancient Egypt. But unlike mos...
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Passionflower, known in Hebrew as "shaonit," is a climbing plant whose clock-like flower has been used for centuries in the folk medicine of the Ameri...
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Lemon balm (Melissa officinalis) is a plant from the mint family with a lemony scent, used for centuries in folk medicine for calming. Today, there ar...
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Thiamine, vitamin B1, is one of the most fundamental vitamins your brain needs to produce energy from sugar. When there is a genuine deficiency, the s...
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Most nootropic plants work through indirect mechanisms that are difficult to measure. Sage, the same herb known from the kitchen, is an interesting ex...
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Korean ginseng (Panax ginseng) is one of the oldest herbs in Chinese medicine, and in the West, it is studied today as an adaptogen against mental fat...
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L-Tyrosine is an amino acid that the body converts into dopamine and norepinephrine, two neurotransmitters responsible for focus, motivation, and aler...
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Brain fog is one of the most common complaints today, and also one of the least understood. The most important point that no advertisement will tell y...
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Resveratrol is perhaps the world's most famous anti-aging supplement: the molecule from grape skins and red wine that promised to extend life. But whe...
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GABA is the main inhibitory neurotransmitter in the brain, and that's exactly what makes it a perfect marketing story: take the brain's calming substa...
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Vitamin E is an essential antioxidant, and from food—in nuts, seeds, and olive oil—it is undisputed. But the story changes completely when it comes to...
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Ginkgo biloba is one of the world's best-selling supplements for memory and brain function, with a market worth hundreds of millions of dollars. The p...
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Chlorella, a single-celled green algae, has become one of the stars of the detox world. It promises to bind heavy metals, purify the body of 'toxins',...
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Glutathione is called the 'master antioxidant': a molecule the body produces on its own, central to the liver's detoxification system, protecting cell...
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Alpha-lipoic acid (ALA) is an exceptional antioxidant: it is soluble in both water and fat, and unlike most antioxidants, it regenerates and recycles ...
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Milk thistle, scientifically known as Silybum marianum, is the most researched plant for liver support, and has been considered a folk remedy for live...
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Betaine, or trimethylglycine (TMG), is one of the quiet, less-discussed supplements in the longevity world, yet it has one of the most stable research...
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Resveratrol was the anti-aging star of the 2000s, but its problem is well-known: the body absorbs less than 20% of it and breaks it down within minute...
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Most supplements try to protect your existing mitochondria. PQQ does something entirely different: research shows it encourages the cell to produce co...
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Inulin is a prebiotic dietary fiber that is not digested in the stomach or small intestine. Instead, it reaches the large intestine intact, where it s...
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Digestive enzymes are among the best-selling supplements worldwide, promising to relieve bloating, gas, and heaviness after meals. But what does the s...
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Biotin, vitamin B7, is perhaps the most marketed supplement in the beauty world: every bottle of shampoo, every hair vitamin, and every nail supplemen...
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Stinging nettle (Urtica dioica), the plant that stings on contact, is also one of the oldest natural antihistamines. Here's where it gets interesting:...
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5-HTP is one of the most popular supplements for sleep and mood, a direct biochemical precursor of serotonin that the body converts into the neurotran...
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Glycine is the smallest amino acid, and also one of the most interesting in aging research. Three grams before sleep have been shown in a classic Japa...
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Hyaluronic acid is familiar to everyone from expensive serums and aesthetic injections, but in recent years it has also appeared in oral capsules. Can...
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Boron is one of the most underrated minerals in the supplement world. A trace mineral we consume in mere milligrams from food, but a small, highly cit...
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DIM, or diindolylmethane, is a compound the body produces when we digest cruciferous vegetables: broccoli, cabbage, cauliflower, and Brussels sprouts....
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Maca, a tuber that grows high in the Peruvian Andes, is sold as a natural libido enhancer, energy booster, and hormone balancer. But what does the evi...
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Tongkat Ali (Eurycoma longifolia) is an herb from the tropical forests of Malaysia that has become one of the most popular supplements among men seeki...
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Calcium is perhaps the supplement most associated with bone health, but it is also one of the most controversial. On one hand, a large meta-analysis b...
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Fenugreek is one of the oldest medicinal plants in the world, and also one of the most researched among plant-based hormone supplements. Unlike most t...
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Cordyceps, a fungus that originally grows on insect larvae in the mountains of Tibet, has become one of the favorite supplements for athletes and heal...
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Tart Cherry is one of the few supplements that bridges the worlds of sports and sleep. It is rich in anti-inflammatory anthocyanins and natural melato...
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Essential amino acids (EAAs) have become one of the hottest supplements in the fitness world, promising better muscle building than the veteran BCAAs....
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HMB is one of the most controversial supplements in the muscle world. On one hand, supplement companies market it as a legal steroid promising massive...
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L-Citrulline is an amino acid that has become one of the most popular ingredients in pre-workout supplements, promising a stronger 'pump', less fatigu...
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Elderberry (Sambucus nigra) is one of the most researched herbal supplements for immune support during cold season. Unlike most immune supplements tha...
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Probiotics are perhaps the most misunderstood supplement on the market. Millions of people buy a random bottle at the pharmacy and expect a miracle, b...
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Maritime pine bark, or its trade name Pycnogenol, is an antioxidant extract from the bark of the French maritime pine tree. Unlike most anti-aging sup...
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Nattokinase is an enzyme derived from natto, a Japanese fermented soybean food that has been consumed for a thousand years. In recent decades, it has ...
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Bergamot is a Calabrian citrus fruit whose peel extract has become one of the most researched supplements for heart health. Its unique polyphenols, pr...
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Among all the supplements promising heart health, very few have passed the rigorous evidence test that plant sterols have. A massive meta-analysis of ...
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Valerian is one of the oldest and most popular herbal sleep supplements in the world, a calming root found on nearly every shelf of natural sleep aids...
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Apigenin is the flavonoid that gives chamomile tea its calming effect, and by 2026 it has become one of the most talked-about sleep supplements in the...
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L-Serine is a simple amino acid that the body produces on its own, but in recent years it has become one of the most intriguing topics in neurological...
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Huperzine A is an alkaloid extracted from Chinese club moss, and for decades it has been sold as a memory-enhancing supplement. Its mechanism is not s...
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The world's most expensive spice is emerging as one of the most intriguing supplements for the brain. Saffron (Crocus sativus) has been tested in doze...
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Rhodiola Rosea is an alpine plant that grows in the cold highlands of Siberia and Scandinavia, and has been used for centuries in folk medicine agains...
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Lion's Mane (Hericium erinaceus) is an edible white mushroom that has earned the nickname 'the brain mushroom' in recent years. The reason: it contain...
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In the world of nootropics, most supplements promise everything and deliver little. Bacopa Monnieri, an Ayurvedic marsh plant used in Indian medicine ...
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Acetyl-L-Carnitine (ALCAR) is one of the oldest supplements that still passes the test of evidence. Unlike NMN or resveratrol, it is backed by dozens ...
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Alpha-GPC is one of the most effective sources of choline, the building block of acetylcholine, the neurotransmitter of memory, focus, and muscle cont...
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Citicoline (CDP-choline) is one of the few brain health supplements backed by real randomized controlled trials in healthy humans, not just marketing ...
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Most brain supplements that grab headlines rely solely on mouse studies. Phosphatidylserine is different: it's a natural phospholipid in nerve cell me...
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N-acetylcysteine, or NAC for short, is one of the oldest supplements in medicine: it has been used in hospitals as a treatment for acetaminophen poiso...
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L-Carnosine is a natural dipeptide concentrated in muscles and the brain, functioning as a dedicated protector against glycation: the process where su...
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Alpha-ketoglutarate is a molecule your body produces every second as part of the Krebs cycle, but its levels decline with age. In 2020, a study in the...
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Most anti-aging supplements on the market promise a lot and prove little. Urolithin A is an exception: a metabolite produced in the gut from pomegrana...
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Every week, a new anti-aging supplement is published that promises to extend life, and most rely on a single narrow mechanism. Sulforaphane, the compo...
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Spermidine is a natural molecule from the polyamine group found in wheat germ, aged cheese, mushrooms, and fermented soy. Its levels in the body decli...
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The B-complex vitamin group is perhaps the least glamorous supplement in the cabinet: cheap, old, without the aura of a miracle molecule. But behind t...
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Berberine is a yellow plant alkaloid that has become one of the most talked-about supplements in the longevity world, and for good reason. Controlled ...
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Curcumin, the active compound in turmeric, is one of the most researched supplements for inflammation and joint pain. A meta-analysis of 15 controlled...
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L-Theanine is a unique amino acid found almost exclusively in green tea leaves, and it is one of the few supplements capable of calming without causin...
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Ashwagandha is one of the most researched plants in the supplement world, and unlike most miracle promises that crumble under real research, it actual...
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Melatonin is perhaps the best-selling sleep supplement in the world, but most people take it in doses ten times higher than necessary. This sleep horm...
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The electrolyte powder industry sells us the idea that every workout requires a dose of sodium, potassium, and magnesium, otherwise we'll dehydrate an...
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Among all the supplements promising to enhance workouts, very few hold up to real scientific evidence. Nitrate-rich beetroot extract is one of them. I...
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Beta-alanine is one of only five supplements in the sports world with a truly strong evidence rating, yet most trainees never touch it. The reason is ...
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Among hundreds of sports supplements on the market, only one enjoys near-universal scientific consensus: caffeine. Dozens of meta-analyses have shown ...
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Iron is one of the few supplements with proven benefits for energy, but also one of the few where taking it without a blood test is genuinely dangerou...
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Folic acid, vitamin B9, is one of the few supplements with unequivocal research evidence: the historic MRC study showed a 72% reduction in neural tube...
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Zinc is one of the most researched minerals in nutritional medicine, and still one of the cheapest. It is required for over 300 enzymes in the body, a...
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Most people consume less than half the dietary fiber their body needs, and this is one of the most neglected nutritional gaps. Psyllium, a soluble fib...
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Protein powder is not just a gym supplement. After age 50, it becomes one of the most powerful and affordable tools to stop sarcopenia, the muscle los...
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Most people who take calcium and D are doing half the job. They provide the body with the raw material for bone, but not the mechanism that directs it...
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Vitamin B12 is not a flashy anti-aging supplement, but it is one of the most common and dangerous nutritional deficiencies after age 65. Between 12% a...
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Vitamin D is one of the few supplements that receives our green, scientifically-based rating. A massive meta-analysis of 586 studies with over 2.3 mil...
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While the anti-aging market sells exotic supplements for hundreds of shekels, one of the most important minerals for the body costs less than 50 sheke...
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Most anti-aging supplements sold to you rely on a single mouse study and aggressive marketing. Creatine monohydrate is the exception: three decades of...
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"Body cleansing" is one of the most flooded areas with pseudoscience and marketing promises. The simple truth: your body already cleans itself; the li...
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The sleep aid shelf at the pharmacy is huge, but only a handful of supplements are truly backed by quality research. In this honest guide, we ranked s...
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The brain supplement and nootropic market is flooded with promises, but the evidence is very uneven. In this guide, we honestly ranked brain supplemen...
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The supplement market for the gym is flooded with promises, but only a handful are truly backed by research. In this guide, we've compiled gym supplem...
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Parasite cleanses have become a huge trend on social media, with millions of views and promises that we all have parasites. But science tells a more c...
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