Supplement Library

500–1500 mg/day (curcuminoids), usually divided

Fenugreek

Seed/extract used for glucose control, lactation, and libido formulations.

glucosehormonesdigestion

500–1000 mg extract with meals; food-use varies

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Fisetin

Flavonoid investigated for senolytic and neuroprotective properties (human data limited).

Varied; 100–500 mg/day short courses in pilot work

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Folate (5-MTHF / Methylfolate)

Active folate that supports fetal neural tube development, methylation, and red blood cell formation — a cornerstone for preconception and pregnancy care.

400–800 µg/day for most adults; 600 µg/day during pregnancy; 4 mg/day in prior NTD pregnancy under medical supervision

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Ginseng (Panax)

Adaptogenic root studied for fatigue, cognitive performance, and glucose modulation.

200–400 mg/day extract; 1–2 g/day root

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Iron

Essential trace mineral for oxygen transport, energy metabolism, and red blood cell production — particularly important for women of reproductive age.

18 mg/day for adult women; 8 mg/day for adult men (RDA)

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L-Arginine

Amino acid and nitric-oxide precursor studied for endothelial function, circulation, and exercise performance in select contexts.

3–6 g/day, often divided; sports protocols vary

Lion's Mane (Hericium erinaceus)

Culinary-medicinal mushroom for cognitive and nerve support.

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500–3000 mg/day (extracts vary)

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Magnesium (Glycinate)

Gentle chelated form; commonly used for sleep quality, relaxation, and muscle comfort. High bioavailability with minimal GI disturbance.

200–400 mg elemental Mg/day

Niacin (Vitamin B3)

Supports NAD+ metabolism; high-dose forms used for lipid modulation.

lipidenergyskin

14–16 mg/day (RDA); lipid therapy grams/day under medical care

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NMN (Nicotinamide Mononucleotide)

NAD+ precursor examined for metabolic and cellular energy support.

250–600 mg/day in early human studies

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Olive Extract (Oleuropein/Hydroxytyrosol)

Polyphenol-rich extract studied for cardiometabolic and antioxidant effects.

250–1000 mg/day depending on standardization

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Omega-3 (EPA/DHA)

Triglyceride or re-esterified triglyceride forms of omega-3 fatty acids supporting cardiovascular, cognitive, and mood health.

1000–3000 mg/day combined EPA + DHA (varies by indication)

Plant Sterols/Stanols

Phytosterols that reduce intestinal cholesterol absorption; used for LDL lowering.

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1.5–3 g/day with meals (divided)

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PQQ (Pyrroloquinoline Quinone)

Redox cofactor-like compound explored for mitochondrial biogenesis and neuro support.

Pterostilbene

Stilbene compound related to resveratrol with higher bioavailability; antioxidant/metabolic research.

antioxidantmetabolic

50–150 mg/day in small trials

Quercetin

Flavonoid with antioxidant and mast-cell stabilizing properties; often paired with bromelain/vitamin C.

allergyantioxidantimmune

500–1000 mg/day (split)

Saw Palmetto (Serenoa repens)

Liposterolic extract studied for LUTS/BPH symptom relief.

men’s healthurinary

160 mg twice daily or 320 mg/day

Selenium

Trace mineral for antioxidant enzymes (GPx) and thyroid hormone metabolism.

Spermidine

Polyamine linked to autophagy and healthy aging markers; human supplement data emerging.

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0.8–1.2 mg spermidine/day in pilot trials

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TMG (Trimethylglycine; Betaine)

Methyl donor supporting homocysteine metabolism and liver osmoregulation.

1.5–3 g/day; sports studies often 2.5 g/day

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Tongkat Ali (Eurycoma longifolia)

Root extract studied for stress, libido, and training adaptations.

200–400 mg/day extract

Turkesterone (Ecdysteroid)

Plant ecdysteroid marketed for performance/body composition; human data limited.

performance

Commonly 250–1000 mg/day (limited human evidence)

Vitamin A (Retinol/Carotenoids)

Vision, immune, and epithelial health; retinoids vs provitamin A carotenoids.

visionimmuneskin

RDA 700–900 µg RAE/day; clinical dosing varies

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Vitamin B12 (Cobalamin)

Essential for methylation and RBC/nerve health; malabsorption is common.

250–1000 µg/day oral; higher if deficiency

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Vitamin C (Ascorbic Acid)

Water-soluble antioxidant supporting immune function, collagen synthesis, and iron absorption.

200–1000 mg/day; higher short-term per tolerance

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Vitamin D3 (Cholecalciferol)

Hormone-like vitamin that regulates calcium absorption, bone health, muscle function, and immune signaling — especially important for women across pregnancy and menopause.

1000–4000 IU/day for maintenance; individualized higher repletion protocols under medical supervision

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Vitamin E (Tocopherols/Tocotrienols)

Lipid-phase antioxidant; mixed forms may offer broader activity.

100–400 IU/day; tocotrienols often 100–300 mg/day

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Vitamin K2 (MK-7)

Orchestrates calcium placement — activates proteins that move calcium into bones and keep it out of arteries; essential complement to Vitamin D3 for women’s bone health.

100–200 µg/day MK-7 commonly used; higher in some trials

Zinc

Trace mineral for immune function, enzymes, and skin health.

immuneskinhormones

15–30 mg/day; lozenges during colds per label