Every ingredient. Explained.

5-HTP is a building block for serotonin. 5-HTP and serotonin help make melatonin, a hormone that promotes sleep. People mainly use 5-HTP as a mood-boosting supplement. It may also help reduce appetite, help with chronic pain and fatigue, and improve sleep quality.

5-HTP is a building block for the “happiness hormone” serotonin. 5-HTP and serotonin help make melatonin, a hormone that promotes sleep [R].

People mainly use 5-HTP as a mood-boosting supplement [R, R]. According to early research, it may also:

• Reduce appetite [R, R, R]
• Help with chronic pain and fatigue [R, R, R]
• Improve sleep quality [R, R]

Please note: 5-HTP can interact with SAM-e, St. John’s wort, and different medications. Combining it with antidepressants can be dangerous and even life-threatening. Never take 5-HTP without consulting your doctor [R, R, R].

Carnitine is a protein building block (amino acid). It comes in many forms, such as acetyl-L-carnitine. Acetyl-L-carnitine may help with nerve damage and mood problems.

Carnitine is a protein building block (amino acid). It comes in many forms, such as acetyl-L-carnitine [R, R, R].

Acetyl-L-carnitine may help with [R, R, R]:

• Nerve damage
• Mood problems
• Cognitive decline

Doctors are also studying its potential effect on drug addiction [R].

Alpha-GPC (L-alpha glycerylphosphorylcholine) is a natural compound that can be found in small amounts in various foods, including soy, and is also produced in the body. It is a choline-containing compound that may support cognitive function and memory.

Alpha-lipoic acid is a natural antioxidant found in almost every cell in your body. People use alpha-lipoic acid to help with issues like skin aging, weight loss, and high blood sugar [R, R, R].

People use alpha-lipoic acid to help with [R, R, R, R]:

• Complications of high blood sugar
• Skin aging
• Weight loss
• Carpal tunnel syndrome

Apigenin is a flavonoid compound found in various plants, including parsley, chamomile, and celery. Its potential health benefits include anti-inflammatory and antioxidant properties.

Ashwagandha (Withania somnifera) is an herb used in traditional Indian medicine. This herb is known as an adaptogen because it helps people adapt to stress.

This herb is known as an adaptogen because it helps people adapt to stress [R, R].

Astaxanthin is a powerful antioxidant found in certain microalgae and seafood. It is known for its potential benefits in reducing oxidative stress, supporting skin health, and promoting eye health.

Astaxanthin is a naturally-occurring orange-red pigment carotenoid found in algae, shrimp, lobster, crab, and salmon [R].

As an antioxidant, astaxanthin is 10 times stronger than zeaxanthin, lutein and beta-carotene, and 100 times stronger than vitamin E [R].

People take astaxanthin to:

• Support skin health [R, R]
• Reduce exercise fatigue [R, R]
• Prevent heart disease [R, R, R]

Astragalus is an herb used in traditional Chinese medicine. It is believed to have immune-boosting properties and may help reduce stress and support overall vitality.

Astragalus (Astragalus membranaceus) is an herb used in traditional Chinese medicine. It is commonly used for “tonifying Qi” or fatigue. It may help [R, R]:

• Reduce inflammation 
• Fight oxidative stress

Astragalus root is a staple of traditional Chinese medicine, where it is also known as Huang Qi.

Berberine is a compound found in certain plants, known for its potential to support blood sugar control and heart health.

Berberine is an active compound of some plants used in traditional medicine, such as [R]:

• European barberry
• Oregon grape
• Goldenseal
• Chinese goldthread
• Tree turmeric

Berberine is also available as a supplement. People use it to help with [R, R, R]:

• Diabetes
• High cholesterol
• High blood pressure
• PCOS

Beta-alanine is an amino acid that can enhance muscle endurance by increasing the body's buffering capacity against lactic acid accumulation during intense exercise. Supplementing with beta-alanine may help improve athletic performance and delay muscle fatigue.

Prebiotics are primarily plant-based sources of dietary fiber that provide nourishment for beneficial gut bacteria. These foods, like garlic, onions, and asparagus, promote a healthy gut microbiome, support digestion, and enhance nutrient absorption.

Prebiotics are certain fibers and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Some natural sources of prebiotics include [R, R]:

• Whole grains
• Bananas
• Onions
• Soybeans 

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Combined mixtures of probiotics and prebiotics are known as synbiotics [R].

Betaine HCl is a compound derived from betaine, found in foods like beets. It's used as a supplement to aid digestion by increasing stomach acid levels. This can help with nutrient absorption, digestion, and overall gastrointestinal health, particularly in individuals with low stomach acid production.

Probiotics are live beneficial bacteria and yeasts that can support gut health and digestive function when consumed as supplements or found in fermented foods like yogurt and sauerkraut. They may be beneficial to gut health, immune function, blood sugar, and mood.

Probiotic bacteria are “good” bacteria found mainly in the large intestine. They support your body and mind by [R, R, R, R, R, R, R, R]:

• Maintaining gut health
• Supporting a healthy immune system
• Improving your mood
• Helping to maintain healthy blood sugar

Prebiotics are certain types of fiber and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Mixtures of probiotics and prebiotics are known as synbiotics [R].

Biotin, also known as vitamin B7, is an essential nutrient that plays a key role in metabolizing carbohydrates, fats, and proteins. It is important for maintaining healthy hair, skin, and nails and supporting overall metabolic function.

A biotin supplement of up to 30 micrograms per day can be taken to meet needs not achieved through diet.

Boswellia is an herbal remedy derived from the resin of certain trees. It's known for its potential anti-inflammatory properties and is often used to support joint health.

Boswellia, also known as frankincense, is the hardened sap of the Boswellia serrata tree [R].

In traditional medicine, boswellia is used for joint pain and gut conditions [R].

Today, some people use boswellia for [R, R, R, R, R]:

• Osteoarthritis
• IBD
• Skin aging
• Asthma
• Gum health

Chromium is a trace mineral that plays a role in insulin sensitivity and glucose metabolism. Adequate chromium intake through diet or supplements may help support blood sugar control and overall metabolic health.

Chromium (Cr) is a trace element. It helps regulate carb, fat, and protein breakdown [R]. 

Women need 20-25 micrograms (mcg) of chromium per day, while men need 30-35 mcg [R].

It’s easy to get chromium from your diet. Good sources include [R]:

• Grape and orange juice
• Ham
• Beef
• Lettuce

You can also get chromium from supplements [R].

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that plays a crucial role in cellular energy production. It is often taken as a supplement to support heart health, improve energy levels, and provide antioxidant protection, especially for individuals with certain medical conditions or as they age.

Coenzyme Q10 (CoQ10) is a compound that helps enzymes work better. By doing so, CoQ10 helps improve [R, R, R, R]:

• Energy levels
• Antioxidant protection
• Heart health
• Muscle strength
• Blood sugar control

The amount of CoQ10 made by your body decreases as you get older. Luckily, you can also get it from food or supplements. Good sources of CoQ10 include [R, R]:

• Organ meats
• Fatty fish
• Whole grains

Cordyceps is a type of medicinal mushroom known for its potential to boost endurance and enhance respiratory function. It's used in traditional medicine and dietary supplements to support physical performance and overall vitality.

Cordyceps are a group of fungi (mushrooms) that grow on insects. Some species, like O. sinensis and C. militaris, are used in supplements [R].

O. sinensis grows on a moth caterpillar. Extracts and teas made from the fungus-caterpillar combination are often used in traditional Chinese medicine. They are thought to boost sex drive, reduce fatigue, and support kidney health [R, R, R].

D-ribose is a sugar molecule that plays a role in energy production in cells. It is sometimes used as a supplement to support muscle recovery, reduce fatigue, and improve exercise performance.

D-ribose is a sugar involved in the production of energy in the body. It is also the structural basis of DNA and RNA [R].

People use it as a supplement to help with heart disease and chronic fatigue syndrome [R, R, R].

DIM is a natural compound found in cruciferous vegetables like broccoli and cauliflower. It is known for its potential to support hormonal balance and may be used in supplements for its estrogen-regulating properties.

Folate, a B-vitamin, is crucial for DNA synthesis, cell growth, and the formation of red blood cells. Adequate folate intake supports overall health and reduces the risk of neural tube defects during pregnancy.

Vitamin B9 (folate) plays an essential role in [R, R, R]:

• Making DNA
• Metabolism
• Energy production

SelfDecode recommends L-methylfolate as the preferred folate supplement for those who need one. It is superior to folic acid because it doesn’t require activation, but the research is still ongoing [R, R].

Ginger is a versatile spice known for its potential anti-inflammatory and digestive benefits. It may help alleviate nausea, reduce muscle soreness, and support gastrointestinal comfort when consumed as part of a balanced diet.

Ginger root is a cooking spice and a traditional remedy. People mostly use it to relieve [R]:

• Nausea
• Menstrual cramps
• Joint pain

Ginkgo (Ginkgo biloba) is an ancient tree used in traditional Chinese medicine [R, R].

According to limited evidence, ginkgo leaf extract may help with [R, R, R, R]:

• Anxiety
• Dementia
• Eye problems
• Blood vessel problems
• Vitiligo

Green coffee extract is believed to support weight management due to its high content of chlorogenic acids, which may help regulate blood sugar levels and promote fat metabolism.

Green coffee is made from unroasted coffee beans. It’s rich in an anti-inflammatory and antioxidant compound called chlorogenic acid [R, R].

Green coffee may help lower [R]:

• Blood pressure
• Weight 
• Blood sugar levels 

Gymnema is an herb used in traditional medicine for its potential to support blood sugar control. Some studies suggest it may have benefits for individuals with diabetes, but it's important to consult with a healthcare provider before using it as a supplement.

Gymnema (Gymnema silvestris), also known as cowplant, gurmar, or periploca of the woods, is a plant originally from India. In Ayurvedic medicine, it is known as meshashringi or “the destroyer of sugar” because it temporarily reduces the taste of sugar on the tongue [R, R].

It is traditionally used for [R, R]:

• Diabetes
• Weight loss
• High cholesterol

Holy basil, also known as Tulsi, is an adaptogenic herb traditionally used in Ayurvedic medicine for its potential to reduce stress, boost immunity, and support overall well-being. It contains compounds believed to have anti-inflammatory and antioxidant properties.

Prebiotics are primarily plant-based sources of dietary fiber that provide nourishment for beneficial gut bacteria. These foods, like garlic, onions, and asparagus, promote a healthy gut microbiome, support digestion, and enhance nutrient absorption.

Prebiotics are certain fibers and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Some natural sources of prebiotics include [R, R]:

• Whole grains
• Bananas
• Onions
• Soybeans 

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Combined mixtures of probiotics and prebiotics are known as synbiotics [R].

Glycine is an amino acid that may have calming and anti-inflammatory effects, potentially benefiting sleep quality and joint health.

If you can't get enough glycine from food sources, glycine supplements are available. Daily doses of up to 6 g have been safely used for up to 4 weeks. Consult your doctor before supplementing.

L-theanine is an amino acid found in tea leaves, known for its calming and relaxation-promoting effects. It is often used to reduce stress and anxiety and may contribute to improved focus and cognitive performance.

L-theanine is an amino acid found in black and green tea [R].

People take L-theanine as a supplement to [R, R, R, R]:

• Improve cognition
• Boost immunity
• Relieve anxiety and stress

Probiotics are live beneficial bacteria and yeasts that can support gut health and digestive function when consumed as supplements or found in fermented foods like yogurt and sauerkraut. They may be beneficial to gut health, immune function, blood sugar, and mood.

Probiotic bacteria are “good” bacteria found mainly in the large intestine. They support your body and mind by [R, R, R, R, R, R, R, R]:

• Maintaining gut health
• Supporting a healthy immune system
• Improving your mood
• Helping to maintain healthy blood sugar

Prebiotics are certain types of fiber and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Mixtures of probiotics and prebiotics are known as synbiotics [R].

Prebiotics are primarily plant-based sources of dietary fiber that provide nourishment for beneficial gut bacteria. These foods, like garlic, onions, and asparagus, promote a healthy gut microbiome, support digestion, and enhance nutrient absorption.

Prebiotics are certain fibers and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Some natural sources of prebiotics include [R, R]:

• Whole grains
• Bananas
• Onions
• Soybeans 

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Combined mixtures of probiotics and prebiotics are known as synbiotics [R].

Lion's Mane mushroom contains compounds that may support cognitive function and nerve health. It's been studied for its potential to enhance memory and focus, making it a popular choice for brain health supplements.

Lion’s mane (Hericium erinaceus), also known as yamabushitake or houtou, is an edible mushroom that looks like a white pompom. It has been used in traditional Chinese and Japanese medicine for centuries. People also consume it as a meat substitute, as it has a similar texture to crab meat when cooked [R, R, R, R, R].

Lion's mane may have health benefits as [R]:

• Anti-inflammatory
• Antioxidant
• Immune-booster

People use it to improve [R, R]:

• Cognitive function
• Anxiety 
• Depression

Curcumin Longvida is a specialized formulation of curcumin designed for improved bioavailability and brain health support. It has been studied for its potential cognitive benefits and ability to cross the blood-brain barrier.

Magnesium is an essential mineral involved in various bodily functions, including muscle contractions, nerve signaling, and bone health. Maintaining adequate magnesium levels through diet or supplements can support overall well-being and reduce the risk of magnesium deficiency-related health issues.

Magnesium is an essential mineral. Your body needs it for [R, R, R]: 

• Muscle, nerve, and bone function
• Blood sugar and blood pressure control
• DNA and protein production
• Strong immunity

Women need 310-320 mg of magnesium per day, while men need 400-420 mg [R].

Foods rich in magnesium include nuts, seeds, and leafy greens. Magnesium is also available as a supplement [R].

Magnesium L-threonate is a specific form of magnesium that has been studied for its potential to enhance cognitive function and memory. It may have neuroprotective properties and is used in supplements to support mental well-being.

Maitake mushrooms are valued for their potential immune-boosting properties. Compounds found in maitake, such as beta-glucans, may support the immune system and contribute to overall health.

Molybdenum (Mo) is a mineral that we need in very small amounts (trace mineral) [R].

Molybdenum helps process sulfur-containing amino acids such as methionine and cysteine. It also helps make uric acid and is part of the tooth enamel [R, R].

Adults should get about 45 micrograms of molybdenum each day [R].

Foods rich in molybdenum include [R]:

• Black-eyed peas (288 mcg per serving)
• Beef liver (104 mcg per serving)
• Lima beans (104 mcg per serving)
• Yogurt  (26 mcg per serving)
• Baked potato (16 mcg per serving)
• Wheat cereals (15 mcg per serving)

Water also contains some molybdenum, although the exact amount can vary greatly depending on the region [R].

People easily get all the molybdenum they need through food and water, so molybdenum deficiency is extremely rare [R].

Vitamin C is an essential nutrient. This means that our bodies can’t produce it on their own, so we have to get it from food or supplements [R]. 

Foods rich in Vitamin C include: [R]

• Citrus Fruits
• Peppers
• Brussel sprouts 
• Kiwi 
• Broccoli 
• Tomato 
• Cantaloupe 
• Cauliflower 
• Spinach

Vitamin C has antioxidant properties. It supports immunity, heart health, and wound healing [R, R].

Vitamin C deficiency is called scurvy. In the past, many sailors suffered from it [R].

Moringa is a nutrient-dense plant known for its high levels of vitamins, minerals, and antioxidants. It is used in traditional medicine for a range of issues due to it's potential anti-inflammatory, antioxidant, and antimicrobial properties.

Inositol is a naturally occurring compound that plays a role in cell signaling and neurotransmitter function. It has been studied for its potential in promoting mental health and managing conditions like anxiety and depression when used as a supplement under the guidance of a healthcare professional.

Inositol is a type of sugar that our bodies need to function. It was considered a vitamin (vitamin B8) until it was discovered that our bodies can make it from another common sugar, glucose [R].

Myo-inositol is the most common form of inositol. It plays a role in [R, R, R, R]:

• Heart health
• Normal blood sugar levels
• Mental health
• Cognitive function
• Reproductive health

Myo-inositol can convert to D-chiro-inositol in the body. These two forms of inositol are often combined in supplements. People use them to improve blood sugar control and PCOS [R, R, R].

Glutathione (GSH) is your body’s strongest antioxidant. It has an enormous capacity to combat oxidative stress and neutralize harmful free radicals. Chemically speaking, glutathione is a tripeptide made up of 3 amino acids [R]:

• Glutamate
• Cysteine
• Glycine 

Low glutathione levels have been linked to cognitive decline, age-related disease, and general mortality among the elderly [R, R].

People take glutathione supplements to help with:

• Oxidative stress and detox
• Immune system support
• Skin aging and damage
• Exercise recovery
• Chronic diseases such as type 2 diabetes, Alzheimer's disease, Parkinson's disease, or COPD

Phosphatidylcholine is a crucial phospholipid found in cell membranes throughout the body, particularly in the brain. It plays a vital role in cognitive function and liver health, supporting processes like cell signaling and fat metabolism.Phosphatidylcholine can be derived from soybeans and other sources, and it is often used as a dietary supplement to promote brain health and liver function.

Phosphatidylcholine is a key component of cells [R].

It helps [R, R, R, R, R, R, R]:

• Maintain cell structure
• Protect the lungs, gut, liver, and nerves
• Break down fats 

Because choline is needed to make phosphatidylcholine, low choline levels can limit its production [R].

Phosphatidylserine is a naturally occurring phospholipid found in cell membranes, primarily in animal-based sources such as meat and fish. It is commonly used as a dietary supplement to potentially support cognitive function and memory, as well as age-related cognitive decline and improving focus and mental clarity.

Phosphatidylserine is a major component of all cell membranes. It’s found in high amounts in the brain, and it helps support brain function.

People use phosphatidylserine as a supplement to improve mental focus, memory, and mood.

Pycnogenol (pine bark extract) is derived from the bark of the maritime pine (Pinus pinaster). It has been used in traditional n European folk medicine for centuries, and more recently as a supplement. The extract contains a group of bioactive compounds known as proanthocyanidins, which may be beneficial in supporting cardiovascular health, promoting skin health, and aiding in the management of various conditions related to inflammation and oxidative stress.

Pycnogenol comes from the bark of pine trees that grow in the Mediterranean [R, R].

It may improve [R, R, R, R, R, R]: 

• Athletic performance
• Seasonal allergies
• Cognitive function
• Joint health
• Varicose veins

Potassium bicarbonate (KHCO3) is a white, crystalline powder that is soluble in water and has a slightly salty taste. It can be used as a leavening agent in baking, as a fire suppressant in certain types of dry chemical fire extinguishers, or as a fertilizer to provide potassium in agriculture.

People mainly take potassium bicarbonate as an antacid to relieve heartburn, acid indigestion, and upset stomach. Moreover, potassium bicarbonate may be taken as a source of dietary potassium.

Quercetin is a natural plant flavonoid found in various foods, particularly in fruits and vegetables like apples, onions, and broccoli. It is used as a dietary supplement and is valued for its potential antioxidant and anti-inflammatory properties.

Quercetin is a plant-based antioxidant. It supports the immune system and helps lower inflammation [R, R].

Good sources of quercetin include [R]:

• Apples
• Onions
• Tea

People mainly use quercetin supplements to relieve allergies [R, R, R].

Reishi (Ganoderma lucidum) is a type of medicinal mushroom consumed in various forms, including teas, extracts, and capsules. Native to Asia, reishi has been used for centuries in traditional Chinese medicine for its potential to boost the immune system, promote relaxation, and support overall well-being. Reishi contains various compounds, including triterpenes and polysaccharides.

  Resveratrol is a natural compound found in red grapes, red wine, and some berries. It is known for its potential antioxidant properties and its role in promoting heart health.

Resveratrol is an antioxidant found mainly in [R]:

• Berries 
• Red grapes
• Red wine
• Peanuts

It’s purported to have anti-inflammatory and antioxidant effects [R, R, R].

Rhodiola is a plant native to the arctic regions of Europe and Asia, where it's traditionally used to enhance stamina, combat stress and fatigue, and improve mental performance and resilience in harsh environments. Its main compounds include rosavins and salidroside.

Rhodiola (Rhodiola rosea) is a plant that grows in the mountains of eastern Europe and Asia [R].

Rhodiola is an adaptogen, meaning that it may help you adapt to stress. According to early research, this herb may help with [R, R, R, R]:

• Fatigue
• Burnout
• Low mood

SAM-e is a chemical that helps maintain liver and brain health. Your body makes SAM-e from the amino acid methionine, but it’s also available as a supplement [R].

SAM-e supplementation may help with: 

• Joint pain [R]
• Liver disease [R]
• Depression [R]

Please note: SAM-e may not be safe for people with a bipolar disorder. It may also interact with 5-HTP, St. John’s wort, and different medications. Combining it with antidepressants can be dangerous and even life-threatening. Never take SAM-e supplements without consulting your doctor [R, R, R].

Probiotics are live beneficial bacteria and yeasts that can support gut health and digestive function when consumed as supplements or found in fermented foods like yogurt and sauerkraut. They may be beneficial to gut health, immune function, blood sugar, and mood.

Probiotic bacteria are “good” bacteria found mainly in the large intestine. They support your body and mind by [R, R, R, R, R, R, R, R]:

• Maintaining gut health
• Supporting a healthy immune system
• Improving your mood
• Helping to maintain healthy blood sugar

Prebiotics are certain types of fiber and other complex carbs that serve as food for gut bacteria. They support gut health by helping boost the activity and growth of “good” bacteria [R, R].

Prebiotics are also added to foods and supplements. Common prebiotic ingredients are [R, R]:

• Oligo-fructose
• Oligo-galactose
• Inulin

Mixtures of probiotics and prebiotics are known as synbiotics [R].

Selenium is a trace mineral found in Brazil nuts and many other foods as well as supplements. It is an essential nutrient that plays a crucial role in maintaining the body's antioxidant defenses and supporting thyroid function.

Selenium supports [R]:

• Reproduction
• Thyroid function
• DNA production
• Immune response

Adults should be getting 55 micrograms of selenium per day. Selenium supplements are available for people who can't meet their needs with a balanced diet [R].

SLS-free toothpaste is a dental product that does not contain sodium lauryl sulfate, a foaming agent commonly found in toothpaste. It can be beneficial for individuals with sensitive gums or those looking to avoid potential irritation caused by SLS.

Spirulina is a blue-green algae. It is rich in nutrients like protein, vitamins, and minerals, particularly vitamin B12 and iron, and is a source of antioxidants, chlorophyll, and phycocyanin. It can be found in powdered or tablet form as a supplement, and is often used to boost energy, support the immune system, and enhance overall nutrition. Additionally, spirulina.

Spirulina is a supplement made from blue-green algae that grows in fresh and marine water [R, R].

Dried spirulina is up to 70% protein. It’s also rich in vitamins, antioxidants, and healthy fats. This makes it a great source of nutrition for both people and livestock [R, R, R].

People use spirulina supplements to reduce [R, R]:

• Cholesterol
• Blood pressure
• Blood sugar

Tongkat Ali is a plant native to Southeast Asia. Traditionally and today, its roots have been used as a herbal remedy to boost energy, improve libido, and support overall vitality. It's typically consumed as a tea or in powdered form. The main compounds in Tongkat Ali are quassinoids, which are believed to have potential benefits for hormonal balance and sexual health.

Tongkat ali or longjack (Eurycoma longifolia) is a plant native to Southeast Asia. It has a long history in traditional medicine [R].

Today, people mainly use extracts from its root to support erectile function and fertility [R].

Tribulus is an herb commonly used in traditional medicine for its potential to enhance athletic performance and libido. It is believed to contain active compounds like protodioscin, which may contribute to its aphrodisiac and adaptogenic effects.

Tribulus (Tribulus terrestris) grows in parts of Europe, Asia, and Africa. It’s been used in traditional Chinese and Indian medicine for centuries [R, R].

Today, people use tribulus to potentially help with [R, R]:

• High blood pressure
• Sexual dysfunction and infertility

Curcumin is a compound found in turmeric known for its anti-inflammatory and antioxidant properties. It has been studied for its potential to reduce inflammation, support joint health, and contribute to overall well-being.

Turmeric is a yellow spice from India. It may reduce inflammation and oxidative stress [R].

The most important active compound in turmeric is curcumin. People use curcumin for [R, R, R, R, R, R]:

• Joint pain
• Hay fever
• Mood
• High blood sugar
• Gut health
• Liver health

PQQ is a micronutrient found in foods like spinach, green tea, and kiwifruit. It acts as a cofactor for enzymes involved in energy metabolism and may support mitochondrial health, which is essential for overall cellular function and vitality.

Pyrroloquinoline quinone (PQQ), also known as methoxatin, is a compound that helps enzymes work better. PQQ is also involved in the production of new mitochondrias. By doing so, PQQ helps improve [R, R]:

• Energy levels
• Antioxidant protection
• Growth
• Reproduction

Vinpocetine is a synthetic compound derived from the periwinkle plant, used as a dietary supplement. It may support cognitive function and enhance blood flow to the brain, potentially benefiting memory and mental clarity.

Retinyl palmitate is a fat-soluble form of vitamin A that is essential for good vision, skin, and immune function. It has also been shown to have some anticancer properties.

Vitamin A is a fat-soluble vitamin essential for various bodily functions, including vision, immune system support, and skin health. It is found in foods like carrots, sweet potatoes, and spinach and is important for maintaining overall health.

Vitamin A is a nutrient important for [R, R]:

• Vision
• Immunity
• Gut health
• Skin health

Foods rich in vitamin A include [R]:

• Beef liver
• Sweet potato
• Spinach
• Carrots
• Cheese

Vitamin A is also available in supplement form.

Women should be getting 700 micrograms of vitamin A per day, while men should be getting 900 micrograms [R].

Your doctor may recommend thiamine supplements. You can also discuss magnesium supplements with your doctor if your magnesium levels are low [R].

Vitamin B12 is a water-soluble vitamin primarily found in animal-based foods like meat, fish, and dairy products. It plays a crucial role in maintaining healthy nerve cells, DNA synthesis, and red blood cell formation. Vitamin B12 deficiency can lead to anemia, neurological issues, and fatigue.

Vitamin B12 is important for [R, R]:

• Building DNA
• Nervous system function
• Energy production

You can get vitamin B12 from [R]:

• Animal products (meat, fish, eggs, and dairy)
• Fortified foods
• Supplements

Adults should be getting 2.4 micrograms of vitamin B12 every day [R].

Riboflavin is a water-soluble B vitamin found in various foods like dairy products, leafy greens, and lean meats. It plays a crucial role in energy production, metabolism, building red blood cells, and maintaining healthy skin and eyes.

Vitamin B2 helps our cells create energy. It’s also known as riboflavin [R, R].

This vitamin is important for [R, R]:

• Brain, liver, and gut health
• Building red blood cells

Riboflavin deficiency is rare in the US. People with gut, eating, or hormonal disorders may be at a higher risk. Alcohol abuse and certain medications can also deplete this vitamin [R, R].

Good sources of riboflavin include [R, R]:

• Eggs
• Dairy
• Lean and organ meats
• Green vegetables
• Fortified cereals

Niacinamide, also known as vitamin B3, is a water-soluble vitamin that plays a crucial role in skin health and may help reduce inflammation, improve skin texture, and alleviate symptoms of certain skin conditions when applied topically.

Niacinamide is one of two forms of vitamin B3. Vitamin B3 supports your nervous system, skin, gut, and more [R].

Vitamin B3 deficiency is called pellagra. It may cause diarrhea, dermatitis, and dementia. Niacinamide may help with pellagra because the body converts it into vitamin B3. Niacinamide may also help with [R]:

• Acne [R]
• Diabetes [R]
• Osteoarthritis [R]

Vitamin B5, or pantothenic acid, is found in a wide range of foods such as meat, eggs, and whole grains. It is vital for energy metabolism and the synthesis of fatty acids, supporting healthy skin, digestion, and nerve function.

Vitamin B5 (pantothenic acid) is a water-soluble vitamin required for making [R]:

• Energy from food
• Cholesterol, sex, and stress hormones
• Hemoglobin
• Neurotransmitters (acetylcholine and melatonin) 

Adults should get 5 mg of vitamin B5 per day [R]. 

Vitamin B5 deficiency is extremely rare because this vitamin is present in nearly all foods, especially in meat, dairy products, eggs, avocado, sweet potato, and sunflower seeds. However, pregnant and lactating women may benefit from slightly increased amounts of this vitamin (6-7 mg/day) [R].

Pyridoxal-5-phosphate (PLP) is a form of vitamin B6 that is essential for many bodily functions, including the metabolism of proteins, carbohydrates, and fats. It is also involved in the production of neurotransmitters, such as serotonin and dopamine, which play a role in mood, sleep, and behavior.

A vitamin B6 supplement of up to 1.3-1.7 mg per day can be taken to meet needs not achieved through diet. Long term supplementation of vitamin B6 can be problematic, so talk to your doctor before using.

Vitamin C is an essential nutrient. This means that our bodies can’t produce it on their own, so we have to get it from food or supplements [R]. 

Foods rich in Vitamin C include: [R]

• Citrus Fruits
• Peppers
• Brussel sprouts
• Kiwi
• Broccoli
• Tomato
• Cantaloupe
• Cauliflower
• Spinach

Vitamin C has antioxidant properties. It supports immunity, heart health, and wound healing [R, R].

Vitamin C deficiency is called scurvy. In the past, many sailors suffered from it [R].

Vitamin D, often referred to as the "sunshine vitamin," can be synthesized by the skin when exposed to sunlight, as well as being found in fish, eggs, and fortified milk. It helps regulate calcium absorption, promoting strong bones and a healthy immune system. Vitamin D deficiency can lead to conditions like rickets in children and osteoporosis in adults.

Your body needs vitamin D for strong bones. Vitamin D also plays a role in [R]:

• Mood
• Immunity
• Heart health
• Blood sugar control

Sunlight is our main source of vitamin D. Experts recommend getting at least 5-15 minutes of midday sun, 2-3 times per week. People with darker skin and those living at high latitudes may need longer periods of sun exposure [R, R].

Foods like fish, eggs, and fortified milk provide small amounts of vitamin D. People lacking vitamin D should consider taking a supplement [R].

Tocotrienols are a form of vitamin E that helps to protect your cells. They fight harmful substances in your body called free radicals, which can damage our cells and lead to illness. By helping your body in this way, tocotrienols contribute to overall health, boosting immunity, and slowing down aging processes.

Vitamin E is a fat-soluble antioxidant found in various foods, such as nuts and seeds. It is known for its ability to protect cells from oxidative damage, support immune function, and may play a role in skin health. Vitamin E supplements are used to bolster antioxidant defenses and may be beneficial for conditions related to oxidative stress.

Vitamin E is an antioxidant important for the immune system and for heart health [R]. 

Plant-based foods have the most vitamin E. These include [R]:

• Wheat germ
• Sunflower seeds
• Almonds 
• Plant oils

Adults need about 15 mg of vitamin E per day [R].

Vitamin K encompasses two main forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is primarily found in leafy green vegetables and plays a crucial role in blood clotting. Vitamin K2, sourced from animal products and fermented foods, is known for its potential to promote bone health and cardiovascular wellness.

Vitamin K is essential for blood clotting and bone formation [R].

Good sources of vitamin K include [R, R]: 

• Green leafy vegetables, such as kale, spinach, and collards
• Soy products, such as natto, roasted soybeans, and edamame 
• Carrot juice 
• Pumpkin

Healthy adults should get 120 micrograms of vitamin K per day [R].

Zinc is an essential mineral found in various foods, including meat, dairy, and nuts. It is crucial for immune function, wound healing, DNA synthesis, and maintaining healthy skin and nails. Zinc supplements are sometimes used to support immune health and manage zinc deficiencies.

Zinc is an essential mineral. Your body needs it to [R, R]:

• Defend against disease
• Protect DNA from damage
• Heal wounds
• Control blood sugar

Some of the best sources of zinc include shellfish, pork, beef, and beans. It is also available as a supplement [R].

Adults should get 8-11 mg of zinc per day [R].