Supplement Guides

Evidence-based guides to help you optimize your supplementation. Each guide includes dosage, timing, forms, interactions, and research.

vitamins

vitamin

Vitamin D3

Vitamin D3, also known as cholecalciferol, is one of the most important nutrients for overall health. Often called the "sunshine vitamin," it is produced naturally when your skin is exposed to ultraviolet B radiation. However, modern indoor lifestyles, sunscreen use, and living at higher latitudes mean that a significant portion of the population is deficient. Studies estimate that over 40% of American adults have insufficient Vitamin D levels, making supplementation essential for many people.

1000–4000 IU3 studies
vitamin

Vitamin C

Vitamin C (ascorbic acid) is a powerful water-soluble antioxidant that plays a central role in immune defense, collagen synthesis, and iron absorption. Unlike most mammals, humans cannot produce Vitamin C internally due to a genetic mutation, making dietary intake or supplementation essential. It is one of the most widely taken supplements worldwide, and for good reason: it supports nearly every system in the body.

500–2000 mg3 studies
vitamin

Vitamin B12

Vitamin B12 (cobalamin) is an essential water-soluble vitamin that plays a critical role in nerve function, red blood cell formation, and DNA synthesis. It is unique among vitamins because it contains the mineral cobalt and is produced exclusively by bacteria, meaning the only dietary sources are animal products or fortified foods. This makes B12 deficiency a significant concern for vegans, vegetarians, and older adults whose absorption capacity naturally declines with age.

500–2000 mcg3 studies

minerals

mineral

Magnesium Glycinate

Magnesium Glycinate is a highly bioavailable form of magnesium bound to the amino acid glycine. It is one of the most popular magnesium supplements due to its gentle effect on the stomach and its calming properties. Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, muscle and nerve function, and blood sugar regulation.

200–400 mg3 studies
mineral

Zinc

Zinc is an essential trace mineral involved in over 300 enzymatic reactions and critical for immune function, wound healing, DNA synthesis, and protein production. It is the second most abundant trace mineral in the body after iron, yet your body has no specialized zinc storage system, making consistent daily intake essential. Zinc deficiency is estimated to affect approximately 2 billion people worldwide and is particularly common in vegetarians, older adults, and those with digestive conditions.

15–30 mg3 studies

fatty acids

fatty acid

Omega-3 Fish Oil

Omega-3 fish oil contains the essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are critical for brain function, cardiovascular health, and inflammation management. These fatty acids cannot be efficiently synthesized by the body and must be obtained through diet or supplementation. The typical Western diet is heavily skewed toward omega-6 fatty acids, making omega-3 supplementation important for restoring a healthy balance.

1000–3000 mg EPA+DHA3 studies

amino acids

amino acid

Creatine

Creatine is one of the most extensively researched and effective sports supplements available. It is a naturally occurring compound found in muscle cells that helps produce ATP (adenosine triphosphate), the primary energy currency for high-intensity exercise. While your body produces some creatine and you can get it from red meat and fish, supplementation significantly increases muscle creatine stores beyond what diet alone can achieve.

3–5 g3 studies

adaptogens

adaptogen

Ashwagandha

Ashwagandha (Withania somnifera) is one of the most important herbs in Ayurvedic medicine, used for over 3,000 years as a rejuvenating tonic. Classified as an adaptogen, it helps your body manage and adapt to stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing cortisol levels. Modern clinical trials have validated many of its traditional uses, particularly for stress reduction, anxiety relief, and improved sleep quality.

300–600 mg3 studies

antioxidants

antioxidant

CoQ10

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in every cell of your body, with the highest concentrations in the heart, liver, kidneys, and pancreas. It plays a dual role as both a critical component of the mitochondrial electron transport chain (where it helps produce ATP for cellular energy) and a powerful lipid-soluble antioxidant that protects cell membranes from oxidative damage. Your body's natural CoQ10 production begins to decline around age 30, making supplementation increasingly valuable as you age.

100–300 mg3 studies

hormones

hormone

Melatonin

Melatonin is a hormone naturally produced by the pineal gland in response to darkness, serving as your body's primary sleep signal. It regulates your circadian rhythm by telling your body when it is time to sleep and when to wake. While your body produces melatonin naturally, production declines with age, and modern lifestyles with artificial light exposure, screen time, and irregular schedules can further disrupt natural melatonin production.

0.5–5 mg3 studies