Fitness & Performance
Strength, endurance, power, and exercise output.
Ranked by evidence strength across reported benefits.
Creatine Monohydrate
The most-studied and effective ergogenic aid — replenishes ATP via the phosphocreatine system.
Magnesium
Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.
Ashwagandha
Adaptogenic herb that down-regulates HPA-axis output — lowers cortisol, supports T in stressed men.
Melatonin
Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
Coffee
Caffeine + polyphenol matrix with strong evidence for mortality and T2D reduction.
Vitamin B12
Essential cobalamin for methylation, red blood cell formation, and myelin maintenance.
N-Acetyl Cysteine (NAC)
Glutathione precursor with mucolytic, hepatoprotective, and psychiatric uses.
Vitamin B3 (Niacin)
NAD+ precursor; nicotinic acid form lowers LDL and raises HDL.
Whey Protein
Fast-digesting complete protein rich in leucine for muscle protein synthesis.
Caffeine
Adenosine antagonist with strong evidence for cognitive and physical performance.
Magnesium Glycinate
Chelated magnesium bound to glycine — best-tolerated form for sleep, calm, and muscle relaxation.
Hydroxocobalamin (B12)
Long-acting injectable form of B12 — used clinically for deficiency and cyanide poisoning.
Vitamin C
Water-soluble antioxidant, collagen cofactor, and immune supporter.
Vitamin B1 (Thiamine)
Cofactor for carbohydrate metabolism and nerve conduction.
Vitamin B6 (Pyridoxine)
Cofactor for >100 enzymes including neurotransmitter synthesis.
Iron
Oxygen-carrying mineral central to hemoglobin and cellular respiration.
Potassium
Major intracellular cation essential for BP control, muscle function, and acid-base balance.
L-Leucine
Essential BCAA and primary anabolic signaler via mTORC1 activation.
Milk Thistle
Hepatoprotective herb with antioxidant and anti-fibrotic effects.
Garlic
Culinary bulb with cardiovascular benefits primarily via allicin and aged-garlic compounds.
Beetroot Juice
Dietary nitrate source improving NO production, BP, and endurance performance.
Glycine
Inhibitory amino acid that improves sleep quality, glycemic control, and collagen synthesis.
Betaine Anhydrous (TMG)
Methyl donor — improves power output and lowers homocysteine.
Beetroot / Nitrate
Dietary nitrate that converts to NO — improves endurance and lowers BP.
Magnesium Citrate
Highly bioavailable magnesium with a mild osmotic laxative effect — useful for constipation and repletion.
Creatine Monohydrate
Gold-standard creatine form — the most studied supplement in sports science.
Nicotinamide Riboside (NR)
NAD+ precursor with bioavailability and longevity research interest.
NMN
NAD+ precursor similar to NR; bioavailability route debated.
B-Complex (Drinking Recovery)
Alcohol depletes B1, B6, folate — repletion supports neurological recovery.
Methylcobalamin (B12)
Active methyl-form of B12 — directly usable in the methylation cycle.
Nicotinamide Riboside (NR)
NAD+ precursor that bypasses the flush — studied for cellular aging.
Sodium
Primary extracellular cation governing plasma volume and nerve conduction.
Beta-Alanine
Carnosine precursor buffering muscle pH during high-intensity work (60–240 sec).
Alpha-Lipoic Acid
Mitochondrial antioxidant studied for diabetic neuropathy and insulin sensitivity.
Modafinil (Rx note)
Wakefulness-promoting Rx — listed for reference; not a supplement.
Electrolyte Blend
Sodium-forward electrolyte mix for endurance, low-carb diets, and rehydration.
Beta-Alanine
Rate-limiting precursor of muscle carnosine — buffers acid during high-intensity work.
Ferrous Sulfate
Standard low-cost iron salt — effective but commonly causes GI side effects.
Heme Iron Polypeptide
Animal-source heme iron — absorbed via separate receptor, unaffected by phytates/calcium.
Ubiquinone (CoQ10)
Standard oxidized CoQ10 — cheaper and effective in younger adults who can readily reduce it.
Idebenone
Synthetic CoQ10 analog with better water solubility; used in LHON.
Sodium Bicarbonate
Extracellular buffer used for high-intensity exercise capacity.
Essential Amino Acids (EAA)
Full-spectrum EAA blend providing all 9 essentials for MPS.
Selenium-Enriched Yeast
Yeast-bound selenomethionine — form used in major chemoprevention trials.
ALA (R-isomer)
Natural enantiomer of α-lipoic acid with better bioavailability.
Glycine + NAC (GlyNAC)
Co-supplementation of glycine and N-acetylcysteine that restores glutathione in older adults and improves multiple hallmarks of aging.
Vitamin K2 (MK-7)
Activates the proteins that direct calcium into bone — not arteries.
Coenzyme Q10
Mitochondrial electron carrier and lipid-soluble antioxidant.
L-Carnitine
Shuttles long-chain fatty acids into mitochondria for β-oxidation.
Maca
Andean root associated with libido improvement and energy without hormone changes.
Rhodiola Rosea
Arctic adaptogen — reduces fatigue and improves mental performance under stress.
Glycine
Inhibitory neurotransmitter that improves sleep quality and supports collagen synthesis.
Vitamin E
Primary lipid-phase antioxidant protecting membrane PUFAs.
L-Arginine
Conditionally essential amino acid and direct nitric oxide precursor.
Panax Ginseng
Adaptogenic ginseng studied for fatigue, cognition, and erectile function.
Pomegranate
Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).
Green Tea (EGCG)
Polyphenol-rich tea; EGCG modestly boosts metabolism and supports cardiovascular health.
DHEA
Adrenal androgen precursor declining with age; used for adrenal insufficiency and aging.
Astaxanthin
Algal carotenoid that is the strongest membrane antioxidant; UV and eye protection.
Bovine Colostrum
First milk rich in IgG, lactoferrin, and growth factors for immune and gut support.
Alpha-Lipoic Acid (ALA)
Universal antioxidant that's both water and fat soluble — supports glycemic control and nerve health.
Citrulline Malate
NO precursor stacked with malate — improves pump and reduces post-workout soreness.
HMB (β-Hydroxy-β-Methylbutyrate)
Leucine metabolite — anti-catabolic, useful for cutting phases and untrained populations.
Ubiquinol (CoQ10)
Reduced active form of CoQ10 — preferred in adults over 40 and those with statin-induced depletion.
KSM-66 Ashwagandha
Root-only standardized ashwagandha extract — the most-studied form for stress and T-support.
Vitamin K2 (MK-7)
Long-half-life K2 — directs calcium to bone and away from arteries.
Astaxanthin (Eye dose)
Carotenoid that crosses BBB and accumulates in ciliary body.
Alpha-GPC
Bioavailable choline source studied for cognition and acute power output.
Taurine
Conditionally essential amino acid involved in bile salt conjugation, osmoregulation, and cardiac function.
L-Citrulline
Arginine precursor with superior bioavailability for NO and pump-driven performance.
BCAAs
Branched-chain amino acids — leucine is the primary mTOR signal for muscle protein synthesis.
HMB
Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
Glutathione
Master intracellular antioxidant; oral bioavailability depends on form.
TUDCA
Bile acid with hepatoprotective effects and ER stress reduction.
Ginkgo Biloba
Vasoactive herb studied for cognition in the elderly and tinnitus.
Shilajit
Himalayan mineral exudate rich in fulvic acid, studied for testosterone and fatigue.
Reishi
Adaptogenic mushroom used for immune balance, sleep, and stress.
Quercetin
Flavonoid with antihistamine and senolytic effects; pairs with bromelain or vitamin C.
Ipamorelin
Selective GH secretagogue researched for muscle and recovery; not FDA approved.
TUDCA (Tauroursodeoxycholic Acid)
Conjugated bile acid — hepatoprotective and ER-stress-reducing.
Resveratrol
Polyphenol from grapes — sirtuin activator with mixed human evidence.
Taurine
Conditionally essential amino acid with cardiovascular, metabolic, and longevity effects.
Maca (Lepidium meyenii)
Andean root traditionally used for libido and fertility — non-hormonal mechanism.
Rhodiola Rosea
Arctic adaptogen for mental fatigue, burnout, and stress resilience.
L-Citrulline (NO Production)
Arginine precursor — most efficient way to raise plasma arginine and NO.
Magnesium L-Threonate
Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor — popular longevity supplement with growing human data.
Taurine (High-Dose)
Conditionally essential amino acid with longevity and metabolic effects.
L-Tyrosine (Dopamine Replenishment)
Catecholamine precursor — replenishes dopamine/norepinephrine pools after stimulant use.
Vitamin B2 (Riboflavin)
FAD/FMN precursor central to redox reactions and migraine prophylaxis.
Selenium
Trace mineral essential for glutathione peroxidase and thyroid hormone activation.
L-Tyrosine
Catecholamine precursor preserving cognition under stress and sleep deprivation.
Casein Protein
Slow-digesting milk protein providing sustained amino acid release, popular pre-sleep.
EAAs (Essential Amino Acids)
All 9 essential amino acids; superior to BCAAs alone for MPS.
Schisandra
Adaptogenic berry traditionally used for stamina, liver protection, and stress resilience.
Cordyceps
Medicinal fungus studied for aerobic capacity and immune modulation.
Krill Oil
Phospholipid-bound omega-3 with astaxanthin; better bioavailability than fish oil per gram.
Resveratrol
Polyphenol activating sirtuins; bioavailability and clinical effects modest.
Coconut Water
Natural source of potassium and modest sodium for mild rehydration.
Magnesium Glycinate
Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.
Urolithin A
Gut-microbial metabolite of ellagitannins — induces mitophagy.
L-Tyrosine (Thyroid Substrate)
Amino acid substrate paired with iodine to form thyroid hormones.
Panax Ginseng (Sexual Health)
Korean red ginseng with RCT-level evidence for erectile dysfunction.
L-Carnosine
Histidine dipeptide — anti-glycation and pH buffering.
Adenosylcobalamin (B12)
Mitochondrial coenzyme form of B12 — partners with methylcobalamin for full B12 status.
Riboflavin-5-Phosphate
Active form of B2 — used directly as FMN without liver conversion.
Curcumin Phytosome (Meriva)
Phosphatidylcholine-complexed curcumin — ~29× higher bioavailability than standard extract.
Iron Bisglycinate
Chelated ferrous iron — best-tolerated form with high absorption and minimal GI distress.
Selenomethionine
Organic selenium form — preferred for thyroid (Hashimoto's) and antioxidant support.
Sulbutiamine
Lipid-soluble thiamine derivative crossing the BBB for fatigue and focus.
Pterostilbene (Extra)
Methylated resveratrol analog with superior bioavailability.
Tocotrienols (Skin/Aging)
Vitamin E isoforms with 40–60× higher antioxidant power than tocopherols.
Yerba Mate (Weight)
Polyphenol-caffeine extract used for appetite and energy.
P-Synephrine (Bitter Orange)
Bitter orange alkaloid used as ephedrine-replacement fat burner.
Ashwagandha (Strength)
KSM-66 dose for resistance training adaptations.
Betaine (Strength)
Methyl donor used for power output and body composition.
Vanadyl Sulfate
Trace mineral with insulin-mimetic effects studied for T2DM.
Cordyceps CS-4
Standardized cultivated cordyceps for kidney and energy support.
Trans-Resveratrol (Pure)
Purified active isomer of resveratrol.
MK-677 (Ibutamoren) — Ref
Oral ghrelin mimetic that raises GH/IGF-1 (research reference).
Ipamorelin (Ref)
Selective GHRP-2 analog with minimal cortisol/prolactin effect.
Spermidine (Wheat Germ)
Polyamine that induces autophagy and may extend lifespan.
Urolithin A (Mitopure)
Gut-derived ellagitannin metabolite that induces mitophagy.
Creatine (Cognitive Dose)
Higher-dose creatine for cognitive performance under stress.
Mixed Tocopherols
Full-spectrum natural vitamin E avoiding α-only supplementation pitfalls.
Yerba Mate (Focus)
Polyphenolic stimulant alternative to coffee for focus.
Panax Ginseng (Cognitive)
Asian ginseng (G115) studied for mental performance.
Rhodiola SHR-5 (Fatigue)
Adaptogen for stress-related fatigue and burnout.
Shilajit (Fulvic-Standardized)
Himalayan mineral pitch with fulvic acids studied for testosterone.
Epitalon
Tetrapeptide that activates telomerase.
CJC-1295
GHRH analog with extended half-life.
MOTS-c
Mitochondrial-derived peptide for metabolic regulation.
SS-31 (Elamipretide)
Mitochondrial-targeted peptide for cardiolipin protection.
Rapamycin
mTOR inhibitor studied for longevity (Rx only).
Metformin (Longevity Use)
Biguanide diabetes drug studied for healthspan.
BHB Salts (Exogenous Ketones)
Beta-hydroxybutyrate salts for rapid ketosis.
MitoQ
Mitochondria-targeted ubiquinone (CoQ10 analog).
PQQ (Pyrroloquinoline Quinone)
Redox cofactor for mitochondrial biogenesis.
C60 in Olive Oil
Buckminsterfullerene antioxidant.
Ergothioneine (Mushroom-Derived)
Natural ergothioneine from oyster mushrooms.
Hydroxytyrosol
Olive polyphenol for cardiovascular health.
L-Leucine
Branched-chain amino acid that triggers mTOR.
Selenium (Selenomethionine)
Antioxidant trace element for thyroid.
Cordyceps Militaris
Cordycepin-rich mushroom for energy and exercise.
Rhodiola SHR-5
Standardized Rhodiola for fatigue.
Suma Root
Brazilian ginseng adaptogen.
Black Maca
Lepidium meyenii black variant for energy.
Allithiamine
Garlic-derived fat-soluble thiamine.
Methylcobalamin High-Dose
Active B12 form for neuropathy.
2S-Hesperidin (Cardiose)
Bioactive isomer of hesperidin.
Trans-Resveratrol
Active form of resveratrol.
Micronized Resveratrol
Improved bioavailability resveratrol.
Punicalagin
Major pomegranate ellagitannin.
Ellagic Acid
Ellagitannin hydrolysis product.
Royal Jelly
Queen bee secretion with 10-HDA.
Bee Pollen
Pollen collected by bees.
Beetroot Nitrate
Inorganic nitrate for NO production.
EAA Blend (Essential Amino Acids)
Complete essential amino blend.
BCAA 2:1:1
Leucine:Isoleucine:Valine for muscle.
Leucine (Mono)
Pure leucine for mTOR.
L-Valine
BCAA for endurance.
HMB-Free Acid
Faster-absorbing HMB form.
Buffered Creatine (Kre-Alkalyn)
pH-buffered creatine.
Creatine Ethyl Ester
Ester form of creatine.
Arachidonic Acid
Omega-6 for muscle inflammation signaling.
(−)-Epicatechin
Cocoa flavanol for follistatin/myostatin.
5α-Hydroxy Laxogenin
Plant spirostan for muscle.
Turkesterone
Ajuga turkestanica ecdysteroid.
20-Hydroxyecdysone
Spinach ecdysteroid.
Honokiol
Active magnolia compound.
Heme Iron Polypeptide
Heme iron from bovine blood.
Whey Protein Isolate
Highly bioavailable protein.
Micellar Casein
Slow-digesting milk protein.
Egg White Protein
Highest PDCAAS plant-free protein.
Pea Protein Isolate
Plant-based protein.
Brown Rice Protein
Hypoallergenic plant protein.
Hemp Protein
Cannabis sativa seed protein.
Oleocanthal
EVOO ibuprofen-like compound.
Lion's Mane
Edible medicinal mushroom that upregulates NGF and BDNF — studied for nerve growth and cognition.
Eleuthero
Adaptogen used to support stamina, immune function, and stress resilience.
Fisetin
Flavonoid studied as senolytic — clearing senescent cells in animal models.
Quercetin
Flavonoid with antihistamine, anti-viral, and senolytic activity.
Magnesium Orotate
Magnesium + orotic acid — studied specifically in heart failure and athletic populations.
Tocotrienols (Vitamin E)
Unsaturated vitamin E family — superior antioxidant capacity vs alpha-tocopherol.
Fadogia Agrestis
Nigerian shrub — popularized for testosterone support; sparse human data.
Magnesium Malate
Magnesium + malic acid — favored for daytime energy and fibromyalgia-related fatigue.
Magnesium Chloride
Topical and oral magnesium with good absorption — commonly used in 'magnesium oil' sprays.
Creatine HCl
Hydrochloride salt of creatine — more water-soluble, marketed for less bloating.
Vitamin B5 (Pantothenic acid)
Component of coenzyme A, central to fatty acid and acetylcholine synthesis.
Lithium Orotate (low-dose)
Low-dose lithium salt studied for mood stability and neuroprotection.
Creatine HCl
Alternative creatine form marketed for higher solubility; efficacy equivalent to monohydrate per gram active creatine.
Chaga
Birch-tree mushroom rich in melanin, betulin, and antioxidants.
Yerba Mate
South American caffeine-containing tea with saponin and chlorogenic acid content.
PQQ
Cofactor stimulating mitochondrial biogenesis (PGC-1α).
Pterostilbene
Bioavailable resveratrol analog with longer half-life.
Spermidine
Polyamine inducing autophagy; epidemiologic association with longevity.
Kratom (caution)
Atypical opioid herb with stimulant low-dose and sedating high-dose effects; addiction risk.
Electrolyte Mix (Drinking Protocol)
Sodium, potassium, and magnesium to offset alcohol-induced diuresis and hangover dehydration.
ALCAR + ALA (Mitochondrial Protection)
Mitochondrial antioxidant stack — popularized as harm-reduction adjunct for MDMA neuroprotection.
EGCG (Green Tea Catechin)
Potent CYP/COMT-modulating antioxidant — popularized in MDMA harm-reduction stacks.
Pterostilbene
Methylated analog of resveratrol — better bioavailability and longer half-life.
Spermidine
Polyamine that induces autophagy — emerging longevity supplement.
L-Ornithine
Urea-cycle amino acid that lowers fatigue and supports nighttime GH release.
Phenylpiracetam
Racetam + phenethylamine moiety — stimulant-like nootropic with rapid tolerance.
PQQ (Pyrroloquinoline Quinone)
Mitochondrial biogenesis cofactor — pairs with CoQ10 for energy production.
Liposomal Glutathione
Phospholipid-encapsulated GSH — protects from gut breakdown for systemic delivery.
S-Acetyl Glutathione
Acetylated GSH — stable through the gut and converted intracellularly to glutathione.
9-Me-BC
β-carboline alkaloid that upregulates dopamine neurons in animal models.
Centrophenoxine
Cholinergic precursor that reduces lipofuscin accumulation in neurons.
Phenylpiracetam Hydrazide
Hydrazide analog of phenylpiracetam reported to support memory and locomotion.
Deer Antler Velvet
IGF-1-containing traditional preparation marketed for recovery.
Thymulin (Reference)
Zinc-dependent thymic peptide that matures T-cells.
Alpha-Ketoglutarate (AKG)
TCA-cycle intermediate studied for healthspan and frailty.
Fisetin (Senolytic)
Polyphenol senolytic with neuroprotective and anti-inflammatory effects.
Quercetin + Dasatinib (D+Q)
Reference senolytic combination cycled to clear senescent cells.
L-Carnosine
Dipeptide that buffers protons and reduces advanced glycation end-products.
Ergothioneine (Extra)
Unique thiol antioxidant concentrated in mitochondria via OCTN1.
Phosphatidic Acid
Phospholipid activator of mTORC1 marketed for hypertrophy.
(-)-Epicatechin
Cocoa flavanol that suppresses myostatin and improves NO.
Ursolic Acid
Apple-peel triterpene with anabolic and lipolytic effects in rodents.
Rhaponticum Carthamoides
Russian adaptogen with ecdysteroid content for performance.
Ecdysterone (Isolated)
Spinach/Rhaponticum-derived steroid with anabolic claims.