Supplements
The right supplement supports a specific need, so your energy, sleep, muscles, or mood have what they are missing. At a sensible dose, it backs up the food, sleep, and training you already do. Each card names the nutrient, the benefit it is used for, and a bottle we trust.
Root extract for stress. The better trials used about 600 mg a day.
Sleep · Cognition · Hormones
For glucose that is already high. Studied around 500 mg, two or three times a day.
Metabolism
Hydrolyzed collagen. Skin and joint trials found small changes after a couple of months.
Muscle · Skin
Mitochondria already make it. Production drops with age, and statins can lower it.
Longevity · Metabolism · Heart
Extra fuel for short, hard efforts. The longest paper trail in the gym.
Muscle · Cognition
Turmeric’s pigment at a capsule dose. It absorbs poorly unless the form helps it.
Muscle · Immune · Longevity
Sodium and a little glucose, for heat, a long session, or a stomach bug.
Muscle · Metabolism
About 3 grams before bed. Sleep trials found a slightly easier next day.
Sleep
For stores that test low. The number that matters is ferritin.
Cognition · Hormones
Feeds nitric oxide. Training trials used about 6 to 8 grams.
Muscle · Heart
The calm in tea. About 200 mg takes the edge off caffeine.
Sleep · Cognition
A mushroom. The small cognition trials are mostly in older adults.
Cognition
The gentler form. For a diet that comes up short on magnesium.
Sleep · Muscle
For PCOS and insulin resistance. Trials used about 2 to 4 grams a day.
Hormones · Metabolism
Cysteine in a stable form, the raw material for glutathione.
Immune · Metabolism · Heart
EPA and DHA, the forms in the heart and triglyceride trials.
Cognition · Immune · Heart
Lactobacillus rhamnosus GG, the strain with a real file on diarrhea.
Immune · Gut
Soluble fiber that gels. Around 10 grams a day, LDL and regularity move a little.
Gut · Metabolism
Already in muscle and heart. Blood-pressure trials used about 1 to 3 grams.
Longevity · Heart
Runs out slowly. Vegans, metformin, acid-reducing drugs, and age are the usual path.
Cognition · Immune · Longevity
The lab is 25-OH-D. A northern winter and indoor work are where it drops.
Sleep · Hormones · Immune · Longevity
The scoop for a meal that missed its protein. About 20 to 40 grams.
Muscle
Immune cells use it. Stay near the daily need, not a standing 50 mg pill.
Hormones · Immune · Skin