Highest effect
Fish Oil
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
The Omega-3s EPA and DHA are crucial for resolving inflammation throughout the body, which is a key factor in long-term health. They are integral components of brain cell membranes, supporting cognitive function, and also play a significant role in maintaining heart health and healthy blood lipid levels.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a critical mineral that is often depleted by stress and is commonly deficient in modern diets. It aids in muscle relaxation, supports the nervous system by regulating neurotransmitters, and is vital for energy production. Supplementation can promote better sleep and a sense of calm.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D acts more like a hormone than a vitamin, regulating hundreds of genes. It is critical for a robust immune response, calcium absorption for bone density, and has been linked to improved mood and cognitive function. Sun exposure is often insufficient to maintain optimal levels.
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Vitamin K
Vitamin
Impact
Highest effect
Typical dose:100–200 mcg / day
Primarily in its K2 form, this vitamin is crucial for proper calcium metabolism. It activates proteins that help bind calcium to the bone matrix and prevent its accumulation in soft tissues like arteries, where it can cause calcification. It is an essential partner to Vitamin D supplementation.
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High effect
Ashwagandha
Botanical
Impact
High effect
Typical dose:300–600 mg / day
Ashwagandha is one of the most well-researched adaptogens. It helps the body manage stress by lowering levels of the stress hormone cortisol, leading to tangible benefits like reduced anxiety, improved sleep quality, and increased energy levels without being a stimulant.
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Coenzyme Q10
Other
Impact
High effect
Typical dose:100–300 mg / day
Coenzyme Q10 (CoQ10) is concentrated in the mitochondria, the energy powerhouses of our cells. Its levels naturally decline with age and with the use of certain medications like statins. Supplementation can support energy levels, cardiovascular function, and protect cells from oxidative damage.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1500 mg / day
Curcumin targets multiple inflammatory pathways in the body. However, standard curcumin is poorly absorbed. For effective results, it must be consumed in a form with enhanced bioavailability, such as one combined with piperine (black pepper extract) or formulated with phytosomes.
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European Elder
Botanical
Impact
High effect
Typical dose:300–1000 mg / day
Elderberry is rich in antioxidants and compounds that can inhibit viral replication. Clinical studies have demonstrated its effectiveness in shortening the course of influenza and the common cold, making it a high-impact supplement to take during acute illness.
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Vitamin C
Vitamin
Impact
High effect
Typical dose:500–2000 mg / day
Vitamin C supports various cellular functions of both the innate and adaptive immune system. As a powerful antioxidant, it helps protect cells from oxidative stress generated during infections. High-dose supplementation at the onset of a cold may reduce its length and severity.
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Zinc
Mineral
Impact
High effect
Typical dose:15–30 mg / day
Zinc is a key mineral for a healthy immune system, acting as a cofactor for numerous enzymes involved in immune cell function. Taking zinc, particularly as lozenges, at the first sign of illness has been clinically shown to shorten the duration and severity of symptoms by inhibiting viral replication in the throat.
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Moderate effect
Creatine
Other
Impact
Moderate effect
Typical dose:3000–5000 mg / day
While famous in athletics, Creatine's role in the ATP energy system is fundamental to all high-energy tissues, including the brain. Supplementation has been shown to improve short-term memory and reasoning, particularly in individuals with lower baseline levels, such as vegetarians and older adults.
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Situational effect
Bromelain
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
Bromelain has proteolytic and anti-inflammatory properties. When taken on an empty stomach, it is absorbed systemically and can help break down mucus and reduce swelling in the nasal passages, providing noticeable relief from sinus pressure and congestion associated with sinusitis or allergies.
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Ginger
Botanical
Impact
Situational effect
Typical dose:1000–2000 mg / day
The active compounds in ginger, such as gingerol, have a direct effect on the digestive system and central nervous system to reduce feelings of nausea. It is a reliable, fast-acting, and safe option for managing occasional queasiness, providing a clear and tangible benefit.
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Lysine
Amino Acid
Impact
Situational effect
Typical dose:1000–3000 mg / day
The herpes simplex virus requires the amino acid arginine to replicate. Lysine competes with arginine for absorption and utilization, thereby hindering viral replication. Regular supplementation can reduce recurrence rates, while acute high doses can shorten the duration of an active outbreak.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
Melatonin is a hormone that regulates the sleep-wake cycle. It is not a sedative but rather a chronobiotic agent. Low doses are highly effective for helping to align the body's circadian rhythm with a new time zone or work schedule, thereby improving sleep onset and quality.
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