What's written down about each supplement.
What the published sources say about each ingredient — NIH Office of Dietary Supplements fact sheets, ISSN position stands, peer-reviewed trials and Singapore's HSA limits. Use, timing, what to take it with, pros, cons, upper limits and documented interactions.
5-HTP
Limited human evidence — sleep trials are small and old
No upper limit setAcacia fiber
Prebiotic fibre · 10 g a day raised gut bifidobacteria
No upper limit setAcai
Limited human evidence — nothing established for any use
No upper limit setAcetyl-L-carnitine
Mixed results in dementia trials; gains faded by 52 weeks
No upper limit setAgaricus
Limited human evidence — one pilot trial in patients
No upper limit setAgmatine
Limited human evidence — studied mainly in animal models
No upper limit setAHCC
Immune function — evidence is one small phase II trial
No upper limit setAkkermansia muciniphila
Limited human evidence — one trial missed its endpoint
No upper limit setAlfalfa
A greens supplement; two small cholesterol trials only
No upper limit setAlgal oil
DHA (sometimes EPA) from algae rather than from fish
No upper limit setAloe vera
Sold for skin and gut · topical burn data is strongest
No upper limit setAlpha-lipoic acid
Unclear — the pooled trials are cardiometabolic, not energy
No upper limit setAmla
One small hair trial; most trials measured blood markers
No upper limit setAndrographis
Studied for cough and sore throat — trial quality poor
No upper limit setApigenin
Limited human evidence — chamomile is what trials test
No upper limit setApple cider vinegar
Meta-analysis: small drops in fasting glucose, cholesterol
No upper limit setArginine
Marketed for blood flow — ODS finds little to no effect
No upper limit setArnica
Topical gel studied for bruising and post-injury pain
No upper limit setArtichoke extract
Dyspepsia symptoms — one trial, low-certainty evidence
No upper limit setAshwagandha
Sleep and stress · anxiety unclear · sport unproven (NCCIH)
No upper limit setAstaxanthin
Limited human evidence — exercise recovery, skin moisture
No upper limit setAstragalus
Promoted for immunity and fatigue — evidence not sufficient
No upper limit setBacillus coagulans
IBS symptoms and quality of life — by strain, not species
No upper limit setBacopa monnieri
Limited human evidence — memory and cognition
No upper limit setBanaba leaf
Blood-sugar claims rest on small trials and lab work
No upper limit setBarley grass
A greens powder — human trials are few and small
No upper limit setBCAA
Training support · gains beyond whole protein unproven
No upper limit setBee pollen
Immune and antimicrobial actions reported — human data thin
No upper limit setBeetroot
Endurance in time trials · small blood-pressure fall
No upper limit setBenfotiamine
A fat-soluble B1 derivative — evidence is short-term
No upper limit setBeta-alanine
Hard efforts of 1–4 min · buffers acid build-up in muscle
No upper limit setBeta-carotene
Provitamin A source · HSA lists eyesight, skin, immune
No upper limit setBeta-glucan
Oat beta-glucan lowers LDL and total cholesterol
No upper limit setBetaine HCl
Brief stomach re-acidification when acid is low
No upper limit setBifidobacterium lactis
Constipation and IBS symptoms — strain-specific data
No upper limit setBifidobacterium longum
Constipation in older adults · IBS pain, strain-specific
No upper limit setBilberry
Traditional eye herb · no condition is clearly helped
No upper limit setBiotin
Hair, skin, nail claims: limited evidence · metabolism
No upper limit setBitter melon
A kitchen vegetable; supplement effect on glucose unclear
No upper limit setBitter orange
Energy expenditure may rise; weight effects inconclusive
No upper limit setBlack seed oil
2016 review: fasting glucose fell in 13 of 23 trials
No upper limit setBlack walnut
Folk use for gut complaints; no human trials found
No upper limit setBlackcurrant
A small pooled effect on sport performance in 9 trials
No upper limit setBlueberry extract
Vascular measures moved in 14 RCTS; cognition did not
No upper limit setBorage oil
A GLA (omega-6) oil · eczema trials found no benefit
No upper limit setBoric acid
Vaginal use in non-albicans or azole-resistant thrush
Upper limit 20 mg/dayBoron
Osteoarthritis symptoms — small studies, not confirmed
Upper limit 20 mg/dayBromelain
Digestive complaints, sinusitis, joint pain — unproven
No upper limit setBurdock root
Traditional skin use — human evidence is preliminary
No upper limit setButcher's broom
Leg symptoms and swelling in chronic venous disease
No upper limit setButterbur
Migraine frequency and hay-fever symptoms in trials
No upper limit setCaffeine
Endurance, team-sport work and alertness
No upper limit setCalcium
Bones and teeth · normal muscle and nerve function
Upper limit 2,500 mg (19–50) · 2,000 mg (51+)/dayCalcium alpha-ketoglutarate
Limited human evidence — an SG trial is under way
No upper limit setCalcium D-glucarate
Estrogen metabolism — limited human evidence
No upper limit setCarnitine
Mixed results in exercise · the body makes what it needs
No upper limit setCarnosine
Endurance rose in some groups; grip strength did not
No upper limit setCasein protein
Overnight muscle protein synthesis · daily protein total
No upper limit setCat's claw
Promoted for joint problems — no conclusive evidence
No upper limit setCatuaba
Traditional aphrodisiac use — no trial of catuaba alone
No upper limit setCayenne
Heart risk markers — pooled effects small and unstable
No upper limit setCelery seed
Joint comfort — trialled with boswellia, not on its own
No upper limit setCeramides
Skin barrier — lower water loss in one 12-week trial
No upper limit setChaga
Limited human evidence — mostly polysaccharide lab research
No upper limit setChamomile
Sold for sleep and anxiety · reliable evidence is thin
No upper limit setChanca piedra
Studied around kidney stones — results are mixed
No upper limit setChitosan
Binds some dietary fat; ODS: minimal effect on body weight
No upper limit setChlorella
Limited human evidence — small shifts in body/lipid markers
No upper limit setChlorophyll
Marketed for detox and body odour — evidence is limited
No upper limit setCholine
An essential nutrient · cognition trials show no clear gain
Upper limit 3,500 mg/day (adults 19+, from food and supplements)/dayChondroitin
Joint pain and function in knee trials · results conflict
No upper limit setChromium
Insulin action, glucose/fat metabolism — limited evidence
No upper limit setCilantro
Culinary herb; trials cover coriander seed, not the leaf
No upper limit setCinnamon
Culinary spice — no clear benefit shown for any condition
No upper limit setCitrulline
Small, uncertain gains in exercise performance
No upper limit setCitrus bergamot
Lipid and waistline markers in trials of ≤600 mg/day
No upper limit setCitrus bioflavonoids
Small shifts in blood lipids and inflammation markers
No upper limit setCLA
Body-fat change ODS calls small and of uncertain value
No upper limit setClove
Kitchen spice, long medicinal use · gut data preclinical
No upper limit setCoconut oil
Kitchen fat and skin oil · LDL rises vs other plant oils
No upper limit setCod liver oil
Fish oil that also carries vitamin A and vitamin D
No upper limit setCoenzyme q10
Fatigue: small pooled effect · heart trials mixed
No upper limit setCollagen
Skin hydration and elasticity · knee joint pain (4 trials)
No upper limit setColostrum
Gut permeability in athletes · immune markers barely move
No upper limit setCopper
Iron use, energy, connective tissue · deficiency is uncommon
Upper limit 10 mg (10,000 mcg)/dayCordyceps
Aerobic thresholds in small trials — results conflict
No upper limit setCranberry
Recurrent UTIs in women — reviews put the drop near 25%
No upper limit setCreatine
Strength, power and lean mass with training
No upper limit setCurcumin
Knee osteoarthritis pain — initial evidence only (NCCIH)
No upper limit setD-mannose
Unclear — pooled RCT data on recurrent UTI is null
No upper limit setDamiana
Traditional aphrodisiac — human data is a 3-herb blend
No upper limit setDandelion
Promoted for indigestion — no compelling evidence
No upper limit setDevil's claw
Musculoskeletal pain — osteoarthritis and low back pain
No upper limit setDHA
Pregnancy intakes · cognition trials in adults are null
No upper limit setDigestive enzymes
Lactose intolerance · dyspepsia symptoms in small trials
No upper limit setDIM
Shifting estrogen metabolism — no clinical outcome shown
No upper limit setDiosmin
Leg pain, heaviness and swelling; haemorrhoid symptoms
No upper limit setDMAE
Marketed for focus — a choline precursor, evidence is thin
No upper limit setDong quai
Menopausal symptoms — alone it did not beat placebo
No upper limit setEcdysterone
A 12-week trial found no gain over training alone
No upper limit setEchinacea
Colds — may slightly cut the odds of catching one
No upper limit setEdible bird's nest
Traditional tonic · human evidence is preliminary
No upper limit setEggshell membrane
Knee pain and function · manufacturer-funded trials
No upper limit setElderberry
Cold and flu symptoms — small trials, uncertain evidence
No upper limit setElectrolytes
Sweat losses in sessions over an hour, or in the heat
No upper limit setEleuthero
Fatigue and weakness — an ema traditional-use approval
No upper limit setEPA
Triglyceride levels · heart-event trials are mixed
No upper limit setErgothioneine
Mushroom-derived antioxidant · evidence is associational
No upper limit setEssence of chicken
Cognition and mental fatigue — evidence graded low
No upper limit setEssential amino acids
Muscle protein synthesis · whole protein does the SAMe
No upper limit setEvening primrose oil
NCCIH: not enough evidence for any health condition
No upper limit setExogenous ketones
Raises blood ketones — mostly a research tool so far
No upper limit setEyebright
The human studies are eye drops, not oral capsules
No upper limit setFadogia agrestis
Rat sexual-behaviour and testosterone studies only
No upper limit setFenugreek
Testosterone in men; milk supply and cramps unclear
No upper limit setFeverfew
Migraine prevention — mixed results in small studies
No upper limit setFisetin
Limited human evidence — trials track inflammation markers
No upper limit setFlaxseed oil
A plant omega-3 (ala) source · human data is limited
No upper limit setFolate
DNA synthesis · 400 mcg/day folic acid if pregnancy possible
Upper limit 1,000 mcg folic acid (supplements + fortified foods, 19+)/dayForskolin
Limited human evidence — ODS: no effect on body weight
No upper limit setFulvic acid
Limited human evidence — no established use in people
No upper limit setGABA
Limited evidence for stress, very limited for sleep
No upper limit setGarcinia cambogia
Sold for weight loss — ODS: little to no effect on weight
No upper limit setGarlic
Small LDL and total-cholesterol changes if levels are high
No upper limit setGinger
Nausea is the best-studied use; knee data are weaker
No upper limit setGinseng
General fatigue — small effect in one 2023 review
No upper limit setGlucomannan
Konjac fibre that swells in water · little weight effect
No upper limit setGlucosamine
Knee osteoarthritis pain — guidelines contradict each other
No upper limit setGlutamine
Little gain in training · one small trial in IBS
No upper limit setGlutathione
Limited evidence — skin lightening; redox and immune markers
No upper limit setGlycine
Sleep quality (small trials) · main amino acid in collagen
No upper limit setGoji berry
General well-being · human trials are few and small
No upper limit setGotu kola
Alertness and mood, rather than cognition itself
No upper limit setGrape seed extract
LDL and triglycerides; diastolic bp in a 2022 review
No upper limit setGreen coffee bean extract
Marketed for weight loss · few trials, all poor quality
No upper limit setGreen tea extract
Body weight and LDL: small effects at best (ODS, NCCIH)
No upper limit setGreen-lipped mussel
Knee joint pain · small trials, low-quality evidence
No upper limit setGuarana
Mainly a caffeine source; own effects not established
No upper limit setGuggul
Marketed for cholesterol; one RCT saw LDL-c rise instead
No upper limit setGymnema
Blunts sweet taste; blood-sugar effect is not settled
No upper limit setHawthorn
Sold for heart and circulation · the evidence conflicts
No upper limit setHibiscus
Modest blood-pressure lowering in trials, mostly small
No upper limit setHistidine
An essential amino acid · buffering and carnosine supply
No upper limit setHmb
Recovery from training hard enough to damage muscle
No upper limit setHoly basil
Sold for stress and general wellbeing · trials are small
No upper limit setHorny goat weed
Traditional tonic and aphrodisiac use — human data thin
No upper limit setHorse chestnut
Leg pain and swelling in chronic venous insufficiency
No upper limit setHorsetail
Traditional diuretic use; sold as a plant silica source
No upper limit setHyaluronic acid
Joint trials mostly positive · skin photoaging: no effect
No upper limit setInositol
Pcos — androgens, insulin resistance and ovulation rates
No upper limit setInositol hexanicotinate
A flush-free niacin form — absorption is ~30% lower
Upper limit 35 mg/dayInulin
Gut bifidobacteria up · softer, more frequent stools
No upper limit setIodine
Making thyroid hormones t4 and t3 · metabolic activity
Upper limit 1100 mcg/dayIron
Red blood cells, oxygen transport, growth and some hormones
Upper limit 45 mg/dayIsoleucine
One of three BCAAs · singly it has not been shown to help
No upper limit setKelp
An iodine source; iodine is part of thyroid hormones
Upper limit 1100 mcg/dayKrill oil
LDL and triglycerides in pooled trials · knee oa mixed
No upper limit setL-methylfolate
DNA and amino-acid work · folate's main form in plasma
Upper limit 1000 mcg/dayL-serine
Limited human evidence — circadian timing, rare genetic use
No upper limit setL-theanine
Small cognitive effects · sleep evidence inconclusive
No upper limit setLactobacillus acidophilus
Bloating and IBS pain — small, strain-specific trials
No upper limit setLactobacillus casei
Bloating in IBS · pain and global IBS scores: no effect
No upper limit setLactobacillus gasseri
Vaginal colonisation in women · gut results are mixed
No upper limit setLactobacillus plantarum
IBS — abdominal pain and bloating in one large trial
No upper limit setLactobacillus reuteri
Infant colic in breastfed babies; childhood diarrhoea
No upper limit setLactobacillus rhamnosus
Antibiotic-associated diarrhoea, mainly in children
No upper limit setLactoferrin
Immune and gut symptoms — human evidence is limited
No upper limit setLavender
Anxiety symptoms; the sleep evidence is unclear
No upper limit setLecithin
A choline source · dementia trials showed no clear benefit
No upper limit setLemon balm
Sold for calm and sleep · human evidence is limited
No upper limit setLeucine
Signals muscle protein synthesis · not a solo supplement
No upper limit setLicorice root
Promoted for digestion — effect on gut symptoms unclear
No upper limit setLion's mane
Limited human evidence — short-term cognitive clarity
No upper limit setLutein
Raises macular pigment; areds2 saw no extra amd benefit
No upper limit setLuteolin
Limited human evidence — studied with PEA for smell loss
No upper limit setLycopene
Sperm-quality markers · blood levels track artery imt
No upper limit setLysine
An essential amino acid · cold-sore trials are mixed
No upper limit setMaca
Traditionally energy, fertility and libido · human data thin
No upper limit setMagnesium
Topping up a low intake · muscle, nerve and bone function
Upper limit 350 mg/dayMagnesium citrate
Topping up magnesium · citrate absorbs better than oxide
Upper limit 350 mg/dayMagnesium glycinate
Low magnesium intake · modest, mixed sleep evidence
Upper limit 350 mg/dayMagnesium L-threonate
Limited human evidence — two small trials on memory
Upper limit 350 mg/dayMagnesium malate
A magnesium source — one of several salt forms
Upper limit 350 mg (elemental)/dayMaitake
Immune and cognitive markers — results differ by strain
No upper limit setManganese
Enzyme cofactor · bone claims allowed by HSA, no solo trials
Upper limit 11 mg/dayMangosteen
Marketed as an antioxidant — one small human trial
No upper limit setManuka honey
Cough symptoms — low-quality evidence, honey in general
No upper limit setMarshmallow root
A traditional mucilage demulcent — evidence is limited
No upper limit setMCT oil
Ketone fuel — reviews find little effect on performance
No upper limit setMethionine
An indispensable amino acid · the body's main methyl donor
No upper limit setMethylcobalamin
An active B12 form · red cells, nerves, DNA synthesis
No upper limit setMilk thistle
Ast and alt fell in pooled trials · liver results conflict
No upper limit setMolybdenum
Cofactor for four enzymes; deficiency has not been reported
Upper limit 2000 mcg/dayMoringa
2025 meta-analysis: no consistent cardiometabolic benefit
No upper limit setMSM
Joint stiffness in knee trials · skin claims are thin
No upper limit setMuira puama
Amazonian aphrodisiac tradition — graded no effect for ed
No upper limit setMultivitamin
Filling gaps when food alone misses nutrients
No upper limit setNAD+ precursors (NMN, nr)
Early human trials only — blood NAD+ up; benefits unproven
No upper limit setNiacinamide
Nad for 400+ enzymes · limited human evidence for skin
Upper limit 35 mg/dayNoni
No human study has shown a benefit for any condition
No upper limit setOlive leaf
Meta-analysis: small falls in systolic bp and triglycerides
No upper limit setOmega-3 fish oil
Triglycerides · heart, memory and joint evidence is mixed
No upper limit setOmega-7
Palmitoleic acid oil · human benefits stay unproven
No upper limit setOregano oil
Lab antimicrobial activity — human trials still lacking
No upper limit setOrnithine
Sleep quality and stress markers — two small RCTS, mixed
No upper limit setOyster extract
Human RCTS cover child growth and liver enzymes
No upper limit setPanax notoginseng
Traditional use for bleeding, bruising and blood stasis
No upper limit setPapain
Papaya-latex protease sold inside digestive blends
No upper limit setParsley
Traditional diuretic and stomach tonic — data preclinical
No upper limit setPassionflower
Sold for anxiety and sleep · not studied extensively
No upper limit setPau d'arco
Traditional use for fever and infections — evidence is thin
No upper limit setPea protein
A plant protein for strength work · evidence still thin
No upper limit setPearl powder
Traditional skin and beauty use · one small human RCT
No upper limit setPeppermint
IBS symptoms — enteric-coated oil capsules in small trials
No upper limit setPerilla seed oil
Another plant omega-3 (ala) oil · small trials only
No upper limit setPhenylalanine
The body converts it to tyrosine · few human trials
No upper limit setPhosphatidylcholine
The main dietary form of choline, a cell-membrane lipid
Upper limit 3500 mg (as choline)/dayPhosphatidylserine
Limited evidence — memory in older adults
No upper limit setPhosphorus
Bones and teeth; part of atp, DNA and cell membranes
Upper limit 4000 mg/dayPine bark extract
Blood-pressure and skin markers — evidence stays limited
No upper limit setPlant sterols
Lipid trials report lower LDL at 1.3 g/day of esters
No upper limit setPolicosanol
Lipid claims an independent RCT did not reproduce
No upper limit setPomegranate
Blood-pressure and glucose signals; one 4-week skin trial
No upper limit setPotassium
Cell fluid balance, nerve transmission, muscle contraction
No upper limit setPQQ
Limited human evidence — small trials, no pooled review
No upper limit setProbiotics
Antibiotic diarrhea, IBS · colds: fewer/shorter, weak data
No upper limit setProline
The main amino acid of collagen · few human trials
No upper limit setPropolis
Limited human evidence — immune markers barely moved
No upper limit setPsyllium husk
Constipation · LDL and total cholesterol fall in trials
No upper limit setPueraria mirifica
Menopausal vasomotor and urogenital symptoms, small trials
No upper limit setPumpkin seed oil
Hair count in male-pattern hair loss · bph symptoms
No upper limit setPygeum
Urinary symptoms of bph — 18 short trials, 1,562 men
No upper limit setPyridoxal-5-phosphate
The active coenzyme form of vitamin B6
Upper limit 100 mg/dayQuercetin
Unclear — immune data is in animals, heart data is small
No upper limit setRaspberry ketones
Sold as a fat burner · no trial has tested it alone
No upper limit setRed clover
Hot flushes in menopause — small effect, evidence mixed
No upper limit setRed raspberry leaf
Labour preparation — the evidence base is weak
No upper limit setRehmannia
A tcm formula herb — little standalone human evidence
No upper limit setReishi
Immune markers in trials; overall evidence quality very low
No upper limit setResveratrol
Limited human evidence — 4 of 129 outcomes rated high
No upper limit setRhodiola
Limited human evidence — physical and mental fatigue
No upper limit setRose hips
Joint pain in osteoarthritis trials — results are mixed
No upper limit setRosemary
Cognition — pooled evidence is animal, human data acute
No upper limit setRoyal jelly
Menopausal symptoms in one RCT · strength trial null
No upper limit setSaffron
Self-reported mood scores — clinician scales did not move
No upper limit setSage
Hot flushes and memory — only small studies exist
No upper limit setSAMe
Mood and joint research — NCCIH: evidence not conclusive
No upper limit setSarsaparilla
Traditional skin use — evidence is animal and case reports
No upper limit setSaw palmetto
Cochrane 2023: little to no benefit for urinary symptoms
No upper limit setSchisandra
Promoted for endurance and anti-aging — evidence is thin
No upper limit setSea buckthorn
Skin and mucosal barrier claims — mostly preclinical
No upper limit setSea moss
A red seaweed eaten as food; its known nutrient is iodine
No upper limit setSelenium
Thyroid hormone metabolism, DNA synthesis, antioxidant role
Upper limit 400 mcg/daySerrapeptase
Swelling and pain claims — limited human evidence
No upper limit setShatavari
Studied in pcos and as a milk-supply herb; evidence thin
No upper limit setShiitake
Immune and gut markers — most data is lab and animal
No upper limit setShilajit
Early trials only — strength under fatigue, testosterone
No upper limit setSilica
HSA allows a normal-hair claim · bone data is observational
No upper limit setSlippery elm
A traditional demulcent for throat and gut irritation
No upper limit setSoy isoflavones
Menopausal hot flushes and postmenopausal bone density
No upper limit setSoy protein
Daily protein · a small cholesterol shift vs other protein
No upper limit setSpermidine
Limited human evidence — a 40-person pilot in older adults
No upper limit setSpirulina
Trial data covers weight, bmi and crp — not energy
No upper limit setSqualene
A sebum lipid; SG listings are topical squalane skincare
No upper limit setSt John's wort
Sold for mood · may help mild or moderate depression
No upper limit setStinging nettle
Prostate symptoms in men — one small 12-week RCT
No upper limit setStrontium
Bone density in trials that blended it with other nutrients
No upper limit setSulforaphane
Limited human evidence — trials are in clinical groups
No upper limit setTart cherry
Sleep and strength recovery — limited, mixed evidence
No upper limit setTaurine
Limited human evidence — mostly studied with caffeine
No upper limit setTheacrine
Limited human evidence — alone it rarely beats placebo
No upper limit setThreonine
An essential amino acid — complete protein foods supply it
No upper limit setTMG
Maximal and lower-body strength · heart data is thin
No upper limit setTongkat ali
Total testosterone in men — 5 small RCTS pooled
No upper limit setTremella
Limited human evidence — skin data is in cell culture
No upper limit setTribulus
Limited human evidence — no clear effect on testosterone
No upper limit setTriphala
A traditional gut formula — human trial evidence is thin
No upper limit setTurkey tail
Immune claims — trials are in cancer care, not general use
No upper limit setTyrosine
Short-term stress or heavy mental load · effects vary
No upper limit setUbiquinol
Reduced form of CoQ10 · heart evidence inconclusive
No upper limit setUndenatured type II collagen
Joint function and comfort, studied in knee osteoarthritis
No upper limit setUrolithin A
Limited human evidence — 5 small trials on muscle endpoints
No upper limit setUva ursi
Studied against an antibiotic for urinary symptoms
No upper limit setValerian
Sold as a mild sleep aid · trial evidence is inconclusive
No upper limit setValine
One of three BCAAs · singly it has not been shown to help
No upper limit setVanadium
No proven use — insulin-like claims have not held up
Upper limit 1.8 mg/dayVitamin A
Vision, immune function, skin and mucous membranes
Upper limit 3,000 mcg/day preformed vitamin A (retinol + retinyl esters); none for beta-carotene/dayVitamin B complex
B vitamins a diet misses · coenzymes in metabolism
Upper limit 35 mg supplemental niacin · 100 mg vitamin B6/dayVitamin B1
Energy metabolism · growth and function of cells
No upper limit setVitamin B12
Red blood cells, nerve function and DNA synthesis
No upper limit setVitamin B2
Energy production · fat, drug and steroid metabolism
No upper limit setVitamin B3
Nad for 400+ enzymes · turning food into cell energy
Upper limit 35 mg/dayVitamin B5
Coenzyme a synthesis · normal energy-yielding metabolism
No upper limit setVitamin B6
Protein and amino-acid metabolism · 100+ enzyme reactions
Upper limit 100 mg/dayVitamin C
Collagen formation for skin · normal immune function
Upper limit 2,000 mg/dayVitamin D
Calcium absorption and bone health · low sun or low levels
Upper limit 4,000 IU (100 mcg)/dayVitamin E
Antioxidant · deficiency is rare outside fat malabsorption
Upper limit 1,000 mg (1,500 IU natural / 1,100 IU synthetic)/dayVitamin K1
Vitamin K — k1 is the main dietary form, from greens
No upper limit setVitamin k2
Coenzyme for clotting and bone-metabolism proteins
No upper limit setVitex
Pms symptoms — low-to-moderate quality evidence only
No upper limit setWheatgrass
A greens juice or powder — clinical evidence is limited
No upper limit setWhey protein
Muscle mass with resistance training · meeting daily protein
No upper limit setWhite kidney bean extract
Sold as a starch blocker · trial results are inconsistent
No upper limit setWhite mulberry leaf
Post-meal glucose — the overall effect is still unsettled
No upper limit setWhite willow bark
Arthritis pain — a small effect at very low certainty
No upper limit setWild yam
Sold for menopause — the one trial found no symptom effect
No upper limit setYerba mate
A caffeine-bearing tea; therapeutic claims are unsupported
No upper limit setZinc
Immune function, wound healing, DNA synthesis and taste
Upper limit 40 mg/dayZinc carnosine
Gastric mucosal protection — small, mixed human evidence
Upper limit 40 mg elemental zinc/dayZiziphus seed
Short-term sleep quality in insomnia trials
No upper limit setZMA
Sold for training and sleep · trials show no benefit
Upper limit zinc 40 mg; magnesium 350 mg (supplemental only)/dayCan't find yours? Send the name, or a photo of the label. We look it up in the published sources and add it — you'll see it here and in the app.
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