Supplements

Evidence-based supplementation and nutrition

Interventions

Creatine

The most researched supplement in sports science, proven to increase strength, muscle mass, and cognitive function

Caffeine

The world's most popular psychoactive compound, proven to enhance alertness, focus, endurance, and strength performance

Nicotine

Using low-dose nicotine (gum, pouches, or patches) as a cognitive enhancer for focus, attention, and memory - separate from smoking or tobacco use

Colostrum

Bovine colostrum supplementation for gut health, immune function, and protection against exercise-induced intestinal permeability

Hydrogen Water

Water infused with molecular hydrogen (H2) for antioxidant, anti-inflammatory, and exercise recovery benefits

Sodium Bicarbonate (Baking Soda)

Oral sodium bicarbonate loading to buffer lactic acid and enhance high-intensity exercise performance

Fatty15 (C15:0 / Pentadecanoic Acid)

Odd-chain saturated fatty acid supplement targeting cellular health, metabolism, and longevity pathways

High Dose Vitamin C

Vitamin C supplementation at doses above RDA for immune support, cold duration reduction, and antioxidant benefits

Exogenous Ketones

Supplemental ketone bodies (BHB salts or esters) that rapidly elevate blood ketones for cognitive enhancement, endurance performance, and metabolic benefits

Electrolytes

Essential minerals (sodium, potassium, magnesium) for hydration, muscle function, nerve signaling, and exercise performance

Glycine

Simple amino acid that improves sleep quality, supports collagen synthesis, and may promote longevity

Low-Dose Aspirin

Daily low-dose aspirin (75-100mg) for cardiovascular protection and cancer prevention, with important age and weight considerations.

Magnesium

Essential mineral for 300+ enzymatic reactions, sleep quality, muscle function, and stress resilience

NMN / NAD+ Precursors

NAD+ precursors (NMN, NR) to boost cellular energy production, support DNA repair, and potentially slow aging processes

Low-Dose Lithium Orotate

Microdose lithium supplementation (1-20mg) for mood stability, neuroprotection, and potential longevity benefits based on population studies linking lithium in drinking water to reduced suicide and dementia rates

Matcha

Japanese powdered green tea providing calm, focused energy through the synergistic combination of L-theanine and caffeine, plus potent antioxidants

Vitamin D Lamp (UVB Light Therapy)

UVB light devices that stimulate natural vitamin D production in the skin, providing an alternative to sun exposure or oral supplementation

Liver Support & Detox

Evidence-based approaches to supporting liver health and enhancing natural detoxification processes

Methylation Support

Supporting the methylation cycle with targeted B vitamins and cofactors, especially important for those with MTHFR gene variants

Estrogen Metabolism Support

Supporting healthy estrogen metabolism and detox pathways with DIM, I3C, and calcium d-glucarate for hormonal balance in both men and women

BPC-157 (Body Protection Compound)

Synthetic peptide derived from human gastric juice proteins, used for accelerating healing of tendons, ligaments, muscles, and gut tissue

Shilajit

Ancient Ayurvedic mineral resin containing fulvic acid and trace minerals, studied for testosterone support, mitochondrial function, and cognitive health

Humic Acid

Organic compound from decomposed plant matter studied for gut health, detoxification support, and mineral absorption enhancement

Melatonin

The body's sleep hormone, proven effective for improving sleep onset, jet lag recovery, and circadian rhythm optimization

MCT Oil

Medium-chain triglycerides rapidly convert to ketones, providing an alternative brain fuel for cognitive enhancement, sustained energy, and metabolic flexibility

L-Theanine

Amino acid from tea that promotes calm focus, reduces anxiety, enhances sleep quality, and synergizes powerfully with caffeine for cognitive performance

N-Acetylcysteine (NAC)

A powerful glutathione precursor with evidence for respiratory health, mental health support, liver protection, and emerging research on biofilm disruption for gut issues

Collagen

The most abundant protein in your body, supplemented for skin elasticity, joint health, and connective tissue support with solid evidence for specific uses

Quinton Water

Mineral-rich seawater solution containing 78+ trace minerals, used for hydration, mineral replenishment, and cellular health based on René Quinton's early 1900s research

CBD Oil

Non-psychoactive cannabinoid from hemp with evidence for anxiety reduction, sleep improvement, pain management, and inflammation - one of the most popular wellness supplements despite regulatory complexity

Raw Milk

Unpasteurized milk consumed for claimed benefits from intact enzymes, beneficial bacteria, and heat-sensitive nutrients destroyed by pasteurization

Activated Charcoal

Highly porous carbon used medically for poisoning and overdose. Popular for "detox" but daily use lacks evidence and may bind nutrients.

Zeolite

Volcanic mineral (clinoptilolite) marketed for heavy metal detox and gut health. Limited human evidence despite strong claims. May have some binding properties but research is sparse.

Studies

Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance

Meta-analysis showing creatine supplementation increases strength gains by 8% and weightlifting performance by 14% compared to training alone.

Rawson ES (2004)

Effect of creatine supplementation on body composition and performance

Meta-analysis confirming creatine increases lean body mass during resistance training, with effects seen across age groups.

Branch JD (2003)

Effects of creatine supplementation on cognitive function of healthy individuals

Systematic review finding creatine improves short-term memory and reasoning, with strongest effects under stress conditions like sleep deprivation.

Avgerinos KI (2018)

Effects of Creatine Supplementation on Brain Function and Health

Meta-analysis showing creatine supplementation improves short-term memory and reasoning, with stronger effects in older adults and during stress or sleep deprivation.

Forbes SC (2022)

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation

ISSN position statement confirming creatine monohydrate as safe and effective for increasing strength, power, and muscle mass, with no evidence of adverse health effects in healthy individuals.

Kreider RB (2017)

Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis

Meta-analysis of 64 studies showing creatine supplementation during resistance training increases lean mass gains by an average of 1.37 kg compared to training alone.

Chilibeck PD (2017)

Creatine Supplementation and Brain Health

Review demonstrating creatine's neuroprotective effects and cognitive benefits, particularly under conditions of stress, sleep deprivation, and aging.

Roschel H (2021)

International Society of Sports Nutrition position stand - Caffeine and performance

ISSN position stand confirming caffeine as an effective ergogenic aid for endurance and high-intensity exercise at doses of 3-6 mg/kg.

Goldstein ER (2011)

Wake up and smell the coffee - Caffeine supplementation and exercise performance

Umbrella review of meta-analyses confirming caffeine improves muscle strength, power, and endurance with effect sizes of 3-7%.

Grgic J (2020)

A review of caffeine's effects on cognitive, physical and occupational performance

Comprehensive review showing caffeine improves alertness, attention, reaction time, and cognitive performance, particularly when fatigued or sleep-deprived.

McLellan TM (2017)

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

500mg magnesium daily for 8 weeks significantly improved sleep quality, sleep time, melatonin levels, and reduced cortisol in elderly with insomnia.

Abbasi B (2013)

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress, A Systematic Review

Systematic review finding suggestive but not definitive evidence that magnesium supplementation may reduce subjective anxiety, with effects most pronounced in vulnerable populations.

Boyle NB (2018)

Dietary magnesium and calcium intake and risk of depression in the general population: A meta-analysis

Meta-analysis of 8,894 cases finding that higher dietary magnesium intake is significantly associated with lower risk of depression.

Li B (2017)

Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes

3g glycine before bed improved subjective sleep quality and reduced daytime sleepiness in people with sleep complaints.

Yamadera W (2007)

Health Benefits and Chemical Composition of Matcha Green Tea: A Review

Comprehensive review shows matcha is the richest source of EGCG among teas, with shading-enhanced bioactives (theanine, caffeine, chlorophyll) contributing to antioxidant, anti-inflammatory, and neuroprotective effects.

Kochman J (2021)

Drug-Induced Liver Injury: Clinical Evidence of N-Acetyl Cysteine Protective Effects

NAC supports liver health through glutathione replenishment and has established medical uses for acetaminophen toxicity, with emerging evidence for other liver conditions.

Raghu G (2022)

Narrowband ultraviolet B three times per week is more effective in treating vitamin D deficiency than 1600 IU oral vitamin D3 per day: a randomized clinical trial

UVB exposure effectively raises vitamin D levels and produces a broader spectrum of vitamin D metabolites compared to oral supplementation.

Bogh MKB (2013)

Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers

Purified shilajit (250mg twice daily for 90 days) increased total testosterone by 19% and free testosterone by 20% in healthy men aged 45-55.

Pandit S (2017)

Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia

Shilajit supplementation for 90 days improved sperm count by 61%, sperm motility by 37%, and serum testosterone by 23% in oligospermic men.

Biswas TK (2010)

Safety and efficacy of shilajit (mumie, moomiyo)

Comprehensive safety review finding purified shilajit well-tolerated at doses up to 500mg/day for 90 days, with no clinically significant adverse effects in human studies.

Stohs SJ (2014)

Impact of humic acids on the colonic microbiome in healthy volunteers

Humic acid supplementation reduced intestinal inflammation and improved symptoms in ulcerative colitis patients over 12 weeks.

Swidsinski A (2017)

Antiviral activity of natural humic substances and shilajit materials against HIV-1: Relation to structure

Laboratory studies demonstrate humic acids possess antiviral activity against multiple virus types and can modulate immune cell function.

Zhernov YV (2021)

Effect of fulvic and humic acids on performance, immune response and thyroid function in rats

Humic and fulvic acid supplementation improved mineral status and performance parameters in animal models, suggesting enhanced nutrient absorption.

Vucskits AV (2011)

Therapeutic Efficiency of Humic Acids in Intoxications

Comprehensive review demonstrating humic substances can bind and reduce absorption of heavy metals, pesticides, and other environmental toxicants.

Vašková J (2023)

Meta-analysis: melatonin for the treatment of primary sleep disorders

Melatonin significantly reduces sleep onset latency by 7.06 minutes, increases total sleep time by 8.25 minutes, and improves overall sleep quality.

Ferracioli-Oda E (2013)

Melatonin for the prevention and treatment of jet lag

Melatonin is remarkably effective for preventing or reducing jet lag, particularly when crossing 5 or more time zones and traveling eastward.

Herxheimer A (2002)

Effects of exogenous melatonin on sleep: a meta-analysis

Exogenous melatonin significantly decreases sleep onset latency, increases sleep efficiency, and increases total sleep duration with no evidence of tolerance or dependency.

Brzezinski A (2005)

Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men

Elderly men taking 15g collagen peptides daily with resistance training gained more muscle mass (+4.2 kg vs +2.9 kg) and strength than placebo over 12 weeks.

Zdzieblik D (2016)

Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis

2.5g collagen peptides daily reduced eye wrinkle volume by 20% and increased procollagen I production by 65% after 8 weeks compared to placebo.

Proksch E (2014)

24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain

Athletes with joint pain taking 10g collagen hydrolysate daily for 24 weeks showed significant reductions in pain at rest and during activity compared to placebo.

Clark KL (2008)

Critical review on zeolite clinoptilolite safety and medical applications in vivo

Review of clinoptilolite zeolite found some evidence for heavy metal binding in animal studies, but limited human research and potential for binding essential minerals warrants caution.

Pavelić SK (2018)

Bovine colostrum supplementation and upper respiratory illness during exercise: a meta-analysis

Meta-analysis found bovine colostrum supplementation significantly reduced the incidence of upper respiratory illness in athletes and physically active adults.

Jones AW (2016)

Oral supplementation with bovine colostrum decreases intestinal permeability and stool concentrations of zonulin in athletes

Bovine colostrum supplementation reduced intestinal permeability markers (zonulin) in athletes, suggesting protective effects on gut barrier function during intense training.

Halasa M (2017)

Bovine colostrum is a health food supplement which prevents NSAID induced gut damage

Bovine colostrum prevented the increase in gut permeability caused by NSAIDs in healthy volunteers, suggesting protective effects on the intestinal lining.

Playford RJ (1999)

Co-administration of the health food supplement, bovine colostrum, reduces the acute non-steroidal anti-inflammatory drug-induced increase in intestinal permeability

Bovine colostrum reduced NSAID-induced gut permeability by 80% in healthy volunteers, confirming its protective effects on intestinal barrier function.

Playford RJ (2001)

Broader and safer clinically-relevant activities of pentadecanoic acid compared to omega-3: Evaluation of an emerging essential fatty acid across twelve primary human cell-based disease systems

C15:0 showed broader and safer cell-based activities than omega-3 EPA across 12 human disease systems

Venn-Watson SK (2022)

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans

Cell-based studies showed C15:0 has dose-dependent beneficial effects on multiple health markers, with efficacy comparable to or exceeding omega-3 fatty acids in some assays.

Venn-Watson S (2020)

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial

12-week RCT showed C15:0 supplementation combined with Mediterranean diet reduced liver fat by 33% in women with NAFLD, though diet alone achieved similar fat reduction (30%).

Chooi YC (2024)

New insights on pentadecanoic acid with special focus on its controversial essentiality: A mini-review

Comprehensive review established odd-chain fatty acids including C15:0 as important nutrients with unique metabolic roles distinct from even-chain fatty acids.

Ciesielski V (2024)

Vitamin C for preventing and treating the common cold

Cochrane review found regular vitamin C supplementation reduced cold duration by 8% in adults and 14% in children, but did not prevent colds in the general population.

Hemilä H (2013)

Vitamin C and immune function

Comprehensive review established vitamin C's essential roles in immune function, with deficiency impairing immunity and supplementation potentially beneficial during infection.

Carr AC (2018)

Clinical Effects of Hydrogen Administration: From Animal and Human Diseases to Exercise Medicine

Systematic review of clinical trials found molecular hydrogen shows promise for oxidative stress-related conditions, though more rigorous trials are needed.

Nicolson GL (2016)

A comprehensive review of molecular hydrogen as a novel nutrition therapy in relieving oxidative stress and diseases: Mechanisms and perspectives

Comprehensive review of molecular hydrogen's mechanisms and therapeutic applications, supporting its potential as a novel therapeutic agent.

Yıldız F (2025)

N-acetyl cysteine for depressive symptoms in bipolar disorder--a double-blind randomized placebo-controlled trial

NAC supplementation improved symptoms in schizophrenia patients, supporting its role in psychiatric conditions involving oxidative stress and glutathione deficiency.

Berk M (2009)

N-acetyl cysteine in psychiatry: current therapeutic evidence and potential mechanisms of action

Comprehensive review established NAC's potential therapeutic role across multiple psychiatric conditions through glutathione replenishment, glutamate modulation, and anti-inflammatory effects.

Dean O (2011)

Existing and potential therapeutic uses for N-acetylcysteine: the need for conversion to intracellular glutathione for antioxidant benefits

Review established NAC as the gold standard treatment for acetaminophen toxicity and explored its broader therapeutic potential through glutathione replenishment.

Rushworth GF (2014)

Marine Therapy and Its Healing Properties

Review examining the composition and potential health applications of seawater-derived products, including minerals and trace elements.

Alberola J (2014)

Effects of acute alkalosis and acidosis on performance: a meta-analysis

Meta-analysis found sodium bicarbonate improves high-intensity exercise performance by 1.7% on average, a meaningful effect for competitive athletes.

Carr AJ (2012)

Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance

Meta-analysis providing practical guidance for sodium bicarbonate use, confirming benefits for repeat sprint ability and high-intensity exercise.

Peart DJ (2012)

Enteric-coated sodium bicarbonate supplementation improves high-intensity cycling performance in trained cyclists

Enteric-coated sodium bicarbonate reduces GI distress while maintaining performance benefits, offering a practical alternative to standard supplementation.

Hilton NP (2020)

The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.

Meta-analysis of 16 RCTs found creatine supplementation significantly improved memory (SMD = 0.31), attention time, and processing speed, with greater benefits in diseased populations and females.

Xu C (2024)

Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials.

Meta-analysis of 17 RCTs (889 participants) found magnesium supplementation significantly reduces CRP and increases nitric oxide levels.

Veronese N (2022)

Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses.

Melatonin may not be effective for chronic insomnia in adults but shows promise in children and adolescents, with significant improvements in sleep onset latency and total sleep time in younger populations.

Choi K (2022)

Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.

Meta-analysis of 10 RCTs found creatine supplementation improved memory (SMD = 0.29, p = 0.02), with the strongest effects in older adults aged 66-76 (SMD = 0.88) and minimal effects in younger individuals.

Prokopidis K (2023)

Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials.

Meta-analysis of 7 RCTs (325 participants) found magnesium supplementation significantly reduces depression scores (SMD -0.92, p=0.001).

Moabedi M (2023)

Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis.

Melatonin's sleep-promoting effects peak at 4 mg/day and are optimized when taken 3 hours before desired bedtime rather than the conventional 30 minutes before bed.

Cruz-Sanabria F (2024)

Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.

Meta-analysis of 23 studies found creatine plus resistance training significantly increased upper-body strength (+4.43 kg) and lower-body strength (+11.35 kg) in adults under 50, with greater benefits in males.

Wang Z (2024)

Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis.

Magnesium supplementation reduced sleep onset latency by 17.4 minutes vs placebo in older adults (p=0.0006), though evidence quality was low.

Mah J (2021)

Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.

Melatonin significantly improves sleep quality (PSQI WMD -1.24), with particularly strong effects in people with respiratory diseases and metabolic disorders.

Fatemeh G (2022)