Supplements Rated: Works
Ashwagandha
Strong evidence for anxiety and cortisol reduction. Moderate for strength. Weak for testosterone despite marketing …
Collagen
Joint pain evidence is solid. Skin benefits look good until you remove industry-funded studies. Gut health claims have …
Creatine
Strong evidence for strength and muscle mass from massive meta-analyses. Emerging evidence for cognition, especially in …
Curcumin
Strong evidence for lowering inflammation markers and relieving joint pain. Comparable to NSAIDs for osteoarthritis with …
Magnesium
Strong evidence for small blood pressure reductions. Modest evidence for sleep. Suggestive for anxiety. Doesn't prevent …
Melatonin
Strong evidence for faster sleep onset and jet lag prevention. Modest evidence for sleep quality. Low doses (0.5-3mg) …
Omega-3 / Fish Oil
Strong evidence for reducing heart disease risk, triglycerides, and inflammation. Moderate evidence for depression, but …
Probiotics
Strong evidence for IBS symptoms across 72+ RCTs. Proven for AAD and C. difficile prevention. Cochrane-backed for …
Vitamin D
Strong evidence for immune function, respiratory infections, and fall prevention at 800-1000 IU daily. Daily dosing may …
Zinc
Strong evidence for immune function and shortening colds. Moderate evidence for acne, especially topical. No real …