We verify the effects of supplement ingredients against research and institutional evidence and organize them by grade. This is not marketing of efficacy but the evidence status exactly as it stands.
Coenzyme Q10 (ubiquinone) helps produce energy in mitochondria and acts as an antioxidant, and is sold for 'vitality, heart, and anti-aging.' The evidence splits sharply by use.
Ashwagandha (Withania somnifera) is a herb from Indian Ayurveda, now a flagship 'adaptogen' supplement sold for stress, sleep, and testosterone.
Berberine is a yellow alkaloid found in the roots of plants like Coptis and barberry, recently popular on social media as a 'natural Ozempic' supplement for blood sugar and weight.
Curcumin is the yellow active compound of turmeric, sold as a natural anti-inflammatory and catch-all.
Milk thistle (silymarin, extracted from the seeds of the Silybum marianum plant) is the classic 'liver supplement,' widely sold to take around drinking or when liver numbers are a worry.
Lutein (and its partner zeaxanthin) are carotenoids that make up the macular pigment accumulating in the central retina, and are widely sold as 'eye supplements.' The evidence splits by use.
The most solid effect of omega-3 is lowering triglycerides (greater at higher doses).
Glucosamine is sold widely as a joint supplement, but its report card from large independent trials is thin.
Iron is a mineral where the whole question is who is actually deficient.
For easing constipation and preventing migraine, the evidence is moderate (grade B).
The evidence for zinc splits by purpose.
Probiotics are not a one-size-fits-all fix for gut health; the evidence splits by use.
Collagen (hydrolyzed collagen, collagen peptides) is sold for skin beauty and joints.
Melatonin is a hormone secreted at night by the brain's pineal gland to regulate the body's 24-hour (circadian) rhythm, and it is also widely sold as a supplement.
Creatine is one of the rare supplements that genuinely works.
Folate's most solid effect is preventing fetal neural tube defects (spina bifida, anencephaly) when taken around the time of conception - the evidence is very strong (grade A).
Vitamin B12 (cobalamin) is an essential nutrient required for making red blood cells and for nerve function, and it is also widely sold as an 'energy and fatigue' supplement.
Vitamin C is an essential nutrient you cannot do without - a prolonged lack causes scurvy (bleeding gums, bruising, slow wound healing), and there is no dispute that filling that deficiency works.
For people with low blood levels, vitamin D has solid evidence for correcting the shortfall, but the broad disease-prevention benefits many people hope for rest mostly on weak evidence.
Vitamin E (tocopherol) is a fat-soluble antioxidant nutrient that protects cell membranes, long sold as high-dose supplements under an 'antioxidant equals heart, anti-aging, immunity' image.
