GradedHealth

Supplements

Supplements: what peer-reviewed studies say each one helps with, and how strong the evidence is.

  • Ashwagandha — Ashwagandha root extracts lower anxiety and stress scores and cortisol levels in meta-analyses of randomized trials, and small trials suggest better sleep.
  • Bacopa Monnieri — Bacopa is one of the most studied natural nootropics.
  • Berberine — Berberine meaningfully lowers fasting blood sugar and HbA1c in type 2 diabetes, with modest reductions in body weight.
  • Boswellia — Boswellia extract, made from the resin of the Indian frankincense tree, may ease knee osteoarthritis pain and stiffness, and some trials show better joint func…
  • CBD — Small trials suggest CBD can take the edge off anxiety, but a 54-trial review found no clear benefit.
  • Caffeine — Caffeine reliably sharpens attention when people are short of sleep and modestly speeds up endurance exercise.
  • Chamomile — Chamomile extract reduced generalised anxiety more than placebo in small trials, and sleep quality improved modestly in meta-analyses.
  • Coenzyme Q10 — Coenzyme Q10 shows moderate evidence for reducing mortality and hospitalisations when added to standard medical care in chronic heart failure.
  • Collagen — Some trials report small gains in skin hydration and in knee pain, but results conflict and many trials are small or industry-linked.
  • Creatine — Creatine consistently increases muscle strength during resistance training in healthy adults.
  • Feverfew and butterbur — Butterbur, a Petasites root extract sold as Petadolex, may reduce how often adults get migraines, based on several small placebo-controlled trials.
  • Fish Oil — Fish oil rich in EPA eases symptoms of depression in adults, a modest benefit supported by low-certainty evidence.
  • Ginkgo Biloba — Ginkgo is among the most studied natural nootropics, with the clearest signals on perceptual and motor tasks.
  • Glucosamine and Chondroitin — Glucosamine and chondroitin may ease knee osteoarthritis pain a little, mainly in meta-analyses of smaller trials.
  • HMB — HMB, a leucine byproduct, gives older adults a small gain in muscle mass and strength in some trials.
  • L-theanine — L-theanine, an amino acid from tea leaves, gives small gains in self-rated sleep in reviews of mostly small trials.
  • Lion's Mane — Small trials suggest lion's mane mushroom may slightly improve memory and thinking in older adults, especially those with mild memory problems or early Alzheim…
  • Lutein and Zeaxanthin — Lutein and zeaxanthin supplements raise the eye's protective pigment, and at 20 mg a day or more the rise is clear in pooled trials.
  • Melatonin — Melatonin modestly reduces the time it takes to fall asleep, by about 7 minutes across 19 trials.
  • NAD+ Supplements — NR and NMN supplements raise blood NAD+ levels — by about 50% at 300 mg a day and more than double at 1,000 mg — and short-term use has been well tolerated.
  • Peppermint Oil — Pooled analyses of small trials find that enteric-coated peppermint oil eases IBS symptoms and belly pain more than placebo.
  • Probiotics — Some probiotics may help prevent diarrhoea caused by antibiotics, with a smaller benefit against C.
  • Protein Powder — Protein supplements added to resistance training give modest gains in muscle and strength.
  • Psilocybin — In supervised trials, psilocybin-assisted therapy reduces depression symptoms quickly, with effects often lasting weeks to months.
  • Psyllium Husk — Psyllium husk is a viscous soluble fiber that reliably softens stools to relieve constipation and modestly lowers LDL cholesterol.
  • Red Yeast Rice — Red yeast rice lowers LDL ('bad') cholesterol in trials, by roughly 20 to 40 mg/dL, because it naturally contains monacolin K — the same compound as the prescr…
  • Rhodiola Rosea — Standardized Rhodiola rosea extracts modestly reduce mental fatigue and burnout symptoms during periods of psychological stress.
  • Saffron — Saffron may modestly ease self-reported depression and anxiety symptoms, according to a 2026 meta-analysis of 34 trials.
  • St John's Wort — St John's wort extracts ease mild to moderate depression: in pooled trials they worked better than placebo and about as well as standard antidepressants, with…
  • Testosterone Boosters — Some testosterone boosters modestly raise testosterone: in small trials, ashwagandha, fenugreek and tongkat ali lifted levels in men, and the hormone DHEA rais…
  • Turmeric — Several meta-analyses find curcumin eases knee osteoarthritis pain in short trials, though results vary widely.