| Supplement Name | Also Known As | Category | Use in Context | Description | How It Works | Benefits (Short-term) | Benefits (Long-term) | Recommended Dosage (General) | Recommended Dosage (By Age) | Recommended Dosage (By Weight) | Recommended Dosage (By Sex) | Timing | Interactions & Contraindications | Forms Available | Bioavailability Tips | Research Highlights | Product Suggestions (Optional) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Magnesium Glycinate | Magnesium Bisglycinate | Mineral | Yoga, Pilates, Longevity, General Health | Highly bioavailable form of magnesium bound to glycine, known for calming effects. | Supports over 300 enzymatic reactions; modulates NMDA receptors; improves muscle and nerve function. | Reduces stress, improves sleep, eases muscle cramps | Supports cardiovascular health, bone density, and long-term cognitive function | 200–400 mg/day | 20–40 yrs: 300 mg, 40–60 yrs: 350 mg, 60+ yrs: 400 mg | ~3–5 mg/kg body weight | Men: up to 400 mg/day, Women: ~310–320 mg/day | Evening, 1–2 hours before bed | Avoid with tetracycline antibiotics; separate from thyroid meds by 4 hours | Capsules, powders, effervescents | Take with meals; avoid calcium-heavy meals simultaneously | J Clin Sleep Med (2020): Improved sleep latency and quality | Pure Encapsulations, Thorne, Doctor’s Best |
| Ashwagandha | Withania somnifera, Indian Ginseng | Adaptogen | Yoga, Longevity, Stress Management | Ancient adaptogenic herb that helps the body resist stress and promote balance. | Regulates cortisol levels; modulates GABAergic and serotonergic systems. | Reduces anxiety, improves focus, mild energy boost | Improved resilience, reduced cortisol, better hormonal balance | 300–600 mg/day of standardized extract | 20–60 yrs: ~300–600 mg/day, 60+ yrs: start with 300 mg | Approximately 5–10 mg/kg body weight | Generally equal in both sexes | Morning or early afternoon; avoid late night | May potentiate sedatives or thyroid meds; avoid during pregnancy | Capsules, powders, tinctures | Take with fat for better absorption | J Ethnopharmacol (2012): Improved anxiety and sleep in adults | KSM-66, Sensoril, Himalaya |
| Nicotinamide Mononucleotide (NMN) | β-Nicotinamide mononucleotide | Longevity Compound | Longevity, Cellular Energy, Anti-Aging | NAD+ precursor that promotes cellular energy and DNA repair. | Boosts NAD+ levels, activates sirtuins, supports mitochondrial health | Increased energy, improved focus (in some users) | Supports healthy aging, cellular repair, insulin sensitivity | 250–500 mg/day | 20–40 yrs: 250 mg/day, 40–60 yrs: 300–400 mg/day, 60+ yrs: 400–500 mg/day | ~4–6 mg/kg | Generally similar for men and women | Morning, ideally fasted | Avoid with chemotherapy or autoimmune conditions unless supervised | Capsules, sublingual powder | Sublingual delivery improves bioavailability | Cell Metabolism (2016): Increased NAD+ in humans | Renue by Science, DoNotAge, Elysium |
| Omega-3 Fatty Acids | EPA, DHA, Fish Oil | Essential Fatty Acid | Longevity, Heart Health, Brain Function | Polyunsaturated fats from marine sources that reduce inflammation. | Reduces inflammatory markers, improves cell membrane fluidity, supports heart and brain | Improved mood, reduced joint pain, clearer skin | Reduced cardiovascular risk, improved cognitive health | 1,000–2,000 mg combined EPA/DHA per day | 20–60 yrs: 1000–2000 mg, 60+ yrs: 1500–2500 mg | ~15–30 mg/kg EPA+DHA | Equal for both sexes | With meals, preferably containing fat | Avoid with blood thinners without medical advice | Softgels, liquids, krill oil, algae oil | Take with meals to improve absorption | JAMA (2018): Reduced cardiovascular events with long-term use | Nordic Naturals, Carlson, Viva Naturals |
| Coenzyme Q10 (CoQ10) | Ubiquinone, Ubiquinol | Antioxidant, Mitochondrial Nutrient | Longevity, Heart Health, Energy | Fat-soluble antioxidant crucial for mitochondrial ATP production. | Supports mitochondrial energy production, reduces oxidative stress | Improved stamina, reduced fatigue | Supports cardiovascular health, protects against age-related decline | 100–200 mg/day | 40–60 yrs: 100 mg, 60+ yrs: up to 200 mg/day | ~1–2 mg/kg | Same for men and women | Morning with a fat-containing meal | May interact with blood pressure or blood thinning medications | Softgels, capsules, liquids | Take with fat; ubiquinol form is better absorbed | Clin Interv Aging (2014): Improved endothelial function in elderly | Kaneka Ubiquinol, Life Extension, NOW Foods |
| Nicotinamide Riboside (NR) | Niagen, NR | NAD+ Precursor | Cellular Energy, Longevity | A form of vitamin B3 that boosts NAD+ levels and supports mitochondrial health. | Increases NAD+, supporting DNA repair and cellular metabolism. | Enhanced energy, improved cellular function. | May support metabolic health and longevity. | 250–500 mg/day | Higher doses often used in adults 40+ | ~4–6 mg/kg | Similar for both sexes | Morning on an empty stomach | Avoid if undergoing chemotherapy; consult physician | Capsules | Take on empty stomach | Shown to increase NAD+ in humans (Cell Metabolism, 2016) | Tru Niagen, Thorne |
| Resveratrol | Trans-Resveratrol | Polyphenol | Longevity, Cardiovascular Health | A natural compound found in red grapes and berries, known for its antioxidant properties. | Activates sirtuins and mimics caloric restriction effects. | Improved endothelial function. | Potential reduction in cardiovascular disease risk. | 100–500 mg/day | Higher doses may be considered for older adults. | Approximately 1–5 mg/kg | No significant differences noted. | With meals to enhance absorption. | May interact with blood thinners. | Capsules, tablets | Combine with piperine to enhance absorption. | Studies suggest cardiovascular benefits and potential anti-aging effects. | Biotivia, Thorne, Life Extension |
| Curcumin | Turmeric Extract | Polyphenol | Anti-inflammatory, Joint Health | The active compound in turmeric, known for its anti-inflammatory effects. | Inhibits NF-κB and other inflammatory pathways. | Reduction in joint pain and inflammation. | May support cognitive health and reduce chronic inflammation. | 500–2,000 mg/day | Standard dosing applies across age groups. | Approximately 7–30 mg/kg | No significant differences noted. | With meals to enhance absorption. | May interact with anticoagulants. | Capsules, powders | Combine with piperine to enhance absorption. | Clinical trials support its anti-inflammatory and antioxidant effects. | Meriva, Curamed, Doctor’s Best |
| Vitamin D3 | Cholecalciferol | Vitamin | Bone Health, Immunity, Mood | A fat-soluble vitamin essential for calcium metabolism and immune function. | Regulates calcium absorption, modulates immune responses. | Improves mood and immune readiness. | Supports bone density, immune regulation, and reduces fall risk. | 1,000–4,000 IU/day | Older adults may need closer to 2,000–4,000 IU/day | ~20–40 IU/kg | Equal for both sexes | With meals (with fat) | Avoid megadoses unless monitored; may interact with calcium | Softgels, drops, capsules | Take with fat for optimal absorption | Supports immune defense and bone metabolism | NOW Foods, Thorne, Carlson |
| Taurine | 2-Aminoethanesulfonic Acid | Amino Acid Derivative | Cardiovascular Health, Energy, Longevity | A conditionally essential amino acid involved in bile salt formation and cellular health. | Regulates calcium signaling, antioxidant defenses, and mitochondrial function. | Improves hydration, muscle function, and energy. | Supports cardiovascular health, mitochondrial resilience, and lifespan (in animal studies). | 500–2,000 mg/day | Adults 40+ may benefit from higher end | ~10–30 mg/kg | Equal dosing across sexes | Morning or pre-exercise | Generally safe; may affect blood pressure or insulin sensitivity | Capsules, powders | Can be taken on empty stomach or with food | Studies show potential lifespan extension in animals (Science, 2023) | Double Wood, Life Extension, Bulk Supplements |
| Urolithin A | UA | Postbiotic, Mitochondrial Support | Cellular Energy, Longevity, Muscle Function | A gut-derived metabolite that supports mitophagy and mitochondrial renewal. | Stimulates mitophagy, enhancing mitochondrial quality control and function. | May improve muscle endurance and energy. | Supports mitochondrial health, muscle strength, and healthy aging. | 250–500 mg/day | Older adults may benefit most from 500 mg/day | ~3–6 mg/kg | Equal for both sexes | Morning, with or without food | Generally well tolerated; consult doctor if on mitochondrial-targeting meds | Capsules | Highly bioavailable when formulated as Mitopure | Shown to improve mitochondrial function in human trials (Nature Metabolism, 2020) | Timeline Nutrition (Mitopure) |
| Fisetin | Flavonol Fisetin | Senolytic, Flavonoid | Senescent Cell Clearance, Inflammation | A plant polyphenol with antioxidant and senolytic properties. | Clears senescent cells and reduces pro-inflammatory signaling. | Reduces inflammation, supports mood and cognition. | Promotes healthy aging and cellular rejuvenation. | 100–500 mg/day; senolytic protocols may use 1,000 mg intermittently | Higher intermittent doses in adults 40+ | ~5–10 mg/kg | Equal across sexes | With meals, short-term or pulsed use | May thin blood; consult with anticoagulant use | Capsules, powders | Use with fat or liposomal formulations for better absorption | Senolytic effects shown in animal models and early human interest (EBioMedicine, 2018) | Life Extension, Double Wood |
| Lithium (Low-Dose) | Lithium Orotate (low dose) | Trace Mineral | Neuroprotection, Mood Support, Longevity | A trace element used in ultra-low doses for neuroprotection and mood balance. | Modulates neurotransmitters and inhibits GSK-3 enzyme related to neurodegeneration. | Improves mood stability and focus. | May support brain aging and reduce neurodegeneration risk. | 1–5 mg/day elemental lithium | Adults 40+ may benefit most | ~0.03–0.07 mg/kg | Equal for both sexes | Evening, due to calming effects | Avoid high doses or use in bipolar disorder unless under supervision | Capsules (orotate form) | Use low-dose lithium orotate; best with food | Linked to reduced dementia and suicide risk in population studies (JAMA Psychiatry, 2019) | Advanced Research, Pure Encapsulations |
| Spermidine | Polyamine Spermidine | Autophagy Enhancer | Autophagy, Cellular Renewal | A naturally occurring polyamine that promotes autophagy and cellular renewal. | Stimulates autophagy and regulates gene expression related to aging. | Supports cellular detox and renewal. | May enhance lifespan and healthspan. | 1–10 mg/day (typical supplements: 1–5 mg) | 40+ benefit most due to decreased natural levels | ~0.02–0.1 mg/kg | Equal dosing | With meals, daily | Generally safe; monitor if immune-suppressed | Capsules, wheat germ extract | Take with food containing healthy fat | Shown to increase lifespan in multiple organisms (Nature Cell Biology, 2016) | SpermidineLIFE, Oxford Healthspan |
| Alpha-Ketoglutarate (AKG) | AKG, Calcium AKG | Metabolic Intermediate | Mitochondrial Support, Bone Health, Longevity | A key component of the Krebs cycle involved in energy production and metabolic balance. | Supports mitochondrial efficiency and reduces systemic inflammation. | May improve energy and recovery. | Shown to extend lifespan and reduce frailty in animal studies. | 1–2 g/day (as Calcium AKG) | Adults 40+ often use 1,000–2,000 mg | ~10–20 mg/kg | Equal for both sexes | Morning with food | Avoid with chemotherapy unless cleared by doctor | Powders, capsules | Calcium AKG form improves stability and uptake | Increased lifespan and healthspan in mice (Cell Metabolism, 2020) | Ponce de Leon, DoNotAge |
| Glucosamine Sulfate | Glucosamine | Joint Support Compound | Joint Health, Cartilage Repair | A natural compound that supports joint lubrication and cartilage regeneration. | Stimulates cartilage matrix formation and reduces joint inflammation. | Reduces joint pain and stiffness. | May slow osteoarthritis progression and improve joint mobility. | 1,500 mg/day | Older adults benefit most for osteoarthritis | ~20–25 mg/kg | Used similarly by both sexes | With meals | May interact with blood thinners; shellfish allergy warning | Capsules, powders | Sulfate form better studied than hydrochloride | Shown to support joint structure and reduce degeneration | NOW Foods, Doctor’s Best, Schiff |
| Rhodiola Rosea | Golden Root, Arctic Root | Adaptogen | Longevity, Stress Management, Cognitive Function | A traditional herb used to combat fatigue and enhance mental performance. | Modulates stress response by influencing cortisol levels and neurotransmitter activity. | Reduces fatigue and improves focus. | Enhances resilience to stress and supports mental clarity. | 200–600 mg/day | Adjust based on individual response and health status. | Approximately 3–9 mg/kg | No significant differences noted. | Morning or early afternoon to avoid potential sleep disturbances. | May interact with antidepressants; consult healthcare provider if on medication. | Capsules, tablets, tinctures | Standardized extracts (e.g., SHR-5) may offer consistent potency. | Studies suggest benefits in reducing stress and enhancing cognitive function. | Gaia Herbs, Himalaya, NOW Foods |
| L-Theanine | γ-Glutamylethylamide | Amino Acid | Relaxation, Cognitive Enhancement, Sleep Support | An amino acid found in tea leaves, known for promoting relaxation without drowsiness. | Increases alpha brain wave activity and modulates neurotransmitters like GABA and dopamine. | Reduces stress and anxiety. | Supports cognitive performance and sleep quality. | 100–400 mg/day | Standard dosing applies across age groups. | Approximately 1.5–6 mg/kg | No significant differences noted. | 30–60 minutes before desired effect (e.g., relaxation or sleep). | Generally safe; consult healthcare provider if on medication. | Capsules, tablets, teas | Can be taken with or without food. | Studies indicate benefits in reducing stress and improving attention. | Suntheanine, NOW Foods, Doctor’s Best |
| GABA | Gamma-Aminobutyric Acid | Neurotransmitter Supplement | Relaxation, Sleep, Anxiety Reduction | A naturally occurring amino acid that functions as an inhibitory neurotransmitter in the brain. | Promotes calmness by reducing neuronal excitability throughout the nervous system. | Improves relaxation, reduces anxiety, supports better sleep. | May support long-term stress reduction and emotional resilience. | 100–500 mg/day | Adjust for older adults based on sensitivity and sleep needs. | 1–6 mg/kg body weight | Generally similar for men and women. | 30 minutes before bed or during periods of high stress. | May interact with benzodiazepines or sedatives; avoid alcohol. | Capsules, powders, chewables | PharmaGABA form may offer better absorption and effectiveness. | Some clinical support for sleep enhancement and mood regulation. | Natural Factors PharmaGABA, NOW Foods |
| Lion’s Mane Mushroom | Hericium erinaceus | Nootropic Mushroom | Cognitive Function, Neuroprotection | A medicinal mushroom known for enhancing memory, focus, and nerve regeneration. | Stimulates NGF (nerve growth factor) production in the brain. | May improve clarity, focus, and reduce mild anxiety. | Supports brain health, may reduce cognitive decline. | 500–1,000 mg 1–2x/day | Lower doses for younger adults; higher doses in aging populations. | Approx. 7–15 mg/kg | Equal across sexes. | Morning or midday for cognitive support. | Generally safe; consult with doctor if on immunosuppressants. | Capsules, powders, extracts | Dual-extracted (alcohol + water) forms are more potent. | Studies show support for neurogenesis and memory improvement. | Host Defense, Real Mushrooms, Om Mushroom Superfood |
| Chaga Mushroom | Inonotus obliquus | Medicinal Mushroom | Immune Support, Antioxidant, General Health | A nutrient-dense mushroom with high antioxidant capacity used in traditional medicine. | Supports immune function and reduces oxidative stress through high polyphenol content. | May boost immune resilience and reduce inflammation. | May protect against oxidative stress and support cellular health. | 500–1,000 mg/day | Standard adult dose applies broadly. | ~6–15 mg/kg | Generally equal for both sexes. | Morning or midday with food. | May affect blood sugar and clotting; consult healthcare provider if diabetic or on anticoagulants. | Powder, capsules, tea, tincture | Dual-extracted (water and alcohol) for full benefits. | Animal studies suggest immune and antioxidant support. | Host Defense, Four Sigmatic, Real Mushrooms |
| Holy Basil (Tulsi) | Ocimum sanctum, Tulsi | Adaptogenic Herb | Stress Relief, Immune Modulation, Hormonal Balance | A revered herb in Ayurvedic medicine known for promoting balance and stress resilience. | Reduces cortisol, modulates inflammation and immune signaling. | Eases anxiety, supports mood and focus. | Supports hormonal balance, liver detoxification, and immune health. | 300–600 mg/day | Adults: 300–600 mg/day; dose may be reduced for sensitive individuals. | ~4–8 mg/kg | No known significant difference. | Morning or with meals for calming effects. | May lower blood sugar and interact with thyroid meds. | Capsules, tea, tincture | Use standardized extracts (e.g., Ursolic acid content). | Studies confirm stress and blood sugar regulation benefits. | Organic India, Himalaya, Gaia Herbs |
| Bacopa Monnieri | Water Hyssop, Brahmi | Adaptogen, Nootropic Herb | Memory, Focus, Cognitive Aging | An Ayurvedic herb used for centuries to enhance memory, learning, and brain function. | Enhances synaptic communication, antioxidant protection, and neuroplasticity. | Improves recall, reduces anxiety, enhances focus. | May support memory retention and cognitive resilience in aging. | 300–600 mg/day of standardized extract | Lower doses for younger adults; seniors may benefit from full dose. | ~5–10 mg/kg | No known sex-based differences. | Morning or early afternoon; may cause vivid dreams if taken late. | May potentiate thyroid meds or sedatives. | Capsules, tablets, powders | Use standardized extract (e.g., 20% bacosides); take with fat. | Shown to improve cognition and reduce anxiety in clinical trials. | Bacognize, Himalaya, Organic India |
| Creatine Monohydrate | Creatine | Ergogenic Aid | Strength, Brain Health, Muscle Recovery | Naturally occurring compound that recycles ATP for quick energy; supports muscle and brain function. | Replenishes phosphocreatine stores in muscles and brain. | Improves strength, power, and exercise recovery. | Supports muscle mass maintenance and cognitive health with age. | 3–5 g/day | Older adults: 5 g/day; younger adults: 3–5 g/day | ~0.05 g/kg | Dosing consistent across sexes; may benefit women post-menopause. | Post-workout or with meals for absorption boost. | Generally safe; consult physician if kidney issues present. | Powder, capsules | Take with carbohydrates to enhance uptake. | Extensively studied for performance and neuroprotective benefits. | Creapure, Optimum Nutrition, Bulk Supplements |
| Collagen Peptides | Hydrolyzed Collagen, Collagen Hydrolysate | Structural Protein | Joint Health, Skin Health, Recovery | A protein that supports skin, joints, tendons, and bones; often used to promote recovery and tissue repair. | Provides amino acids like glycine and proline necessary for collagen synthesis. | May reduce joint pain and improve skin hydration. | Supports skin elasticity, bone density, and joint resilience. | 10–15 g/day | Older adults may require higher intake (15 g/day) | ~0.15–0.25 g/kg | Same across sexes | Any time; may be ideal post-workout or with vitamin C | Generally safe; monitor for allergies to source (e.g., bovine, marine) | Powder, capsules, ready-to-drink | Hydrolyzed peptides have better absorption | Shown to improve skin elasticity and reduce joint discomfort | Vital Proteins, Great Lakes, Sports Research |
| Vitamin C | Ascorbic Acid | Vitamin, Antioxidant | Immunity, Skin, Recovery | Essential antioxidant vitamin that supports collagen synthesis and immune health. | Acts as a cofactor in enzymatic reactions and neutralizes free radicals. | Supports immunity and reduces fatigue. | Enhances collagen formation, antioxidant defense, and skin health. | 500–1,000 mg/day | Adults: 500–1,000 mg; elderly: up to 2,000 mg | ~7–15 mg/kg | No major difference; pregnant women may need more | With meals or post-workout | High doses may cause GI upset; caution in kidney stone history | Tablets, powders, liposomal, effervescent | Liposomal or buffered forms may improve absorption | Supports immune defense and reduces duration of colds | Lypo-Spheric, NOW Foods, Emergen-C |
| Calcium | Calcium Carbonate, Calcium Citrate | Mineral | Bone Health, Muscle Function | A vital mineral for bone density, nerve signaling, and muscle contractions. | Supports skeletal mineralization and neuromuscular communication. | Supports muscle function and bone strength. | Helps prevent osteoporosis and maintains skeletal integrity. | 1,000–1,200 mg/day | 50+: 1,200 mg/day; 19–50: 1,000 mg/day | ~10–15 mg/kg | Postmenopausal women and elderly men may need more | With meals; split doses for best absorption | May interfere with iron and magnesium absorption | Tablets, capsules, chewables | Citrate form better for those with low stomach acid | Essential role in bone mineral density maintenance | Citracal, NOW Foods, Nature Made |
| Glucosamine & Chondroitin | Glucosamine Sulfate, Chondroitin Sulfate | Joint Health Support | Joint Flexibility, Cartilage Health | Naturally occurring compounds that help build and maintain cartilage. | Reduce inflammation and support cartilage synthesis. | Eases joint pain and stiffness. | May slow joint degeneration and support mobility. | 1,500 mg Glucosamine + 1,200 mg Chondroitin daily | Older adults often benefit more significantly | ~20–30 mg/kg combined | Used similarly by all sexes | With meals | May interact with blood thinners; caution in shellfish allergy | Capsules, tablets, powders | Sulfate form preferred for effectiveness | May reduce osteoarthritis symptoms over time | Move Free, Doctor’s Best, NOW Foods |
| Probiotics | Lactobacillus, Bifidobacterium, Acidophilus | Microbial Supplement | Gut Health, Immunity, Mood Regulation | Live beneficial bacteria that support gut microbiome and immune balance. | Compete with harmful bacteria and modulate gut-brain-immune axis. | Improved digestion, reduced bloating. | Enhanced immunity, mood regulation, and gut microbiome diversity. | 5–50 billion CFU/day | Lower doses for children and seniors; adults: 10–30 billion CFU | Not typically weight-based; follow label | Specific strains may benefit women (e.g., vaginal flora) | On an empty stomach or with prebiotic fiber | Avoid during acute illness unless supervised; caution with immunosuppression | Capsules, powders, fermented drinks | Enteric-coated or spore-forming strains survive stomach acid better | Clinical support for IBS, mood, immunity, and digestion | Seed, Garden of Life, Culturelle |
| Electrolytes | Sodium, Potassium, Magnesium, Chloride | Hydration & Mineral Support | Hydration, Muscle Function, Nerve Signaling | Minerals that regulate fluid balance, muscle contractions, and nerve impulses. | Maintain osmotic balance, nerve transmission, and muscle coordination. | Replenishes hydration and reduces cramping. | Supports cardiovascular health and neuromuscular function. | Depends on activity; e.g., 500–1,000 mg sodium/day in active individuals | Adults: maintain based on fluid loss; older adults may require monitoring | ~20–40 mg/kg total across all electrolytes | Similar needs; varies more by activity and environment | Before, during, or after physical activity | Caution in kidney or heart disease; sodium-sensitive hypertension | Powders, tablets, drink mixes | Balanced blends with glucose improve absorption | Essential for hydration and athletic performance | LMNT, Nuun, Liquid I.V. |
| Protein Powders | Whey Protein, Casein, Pea Protein, Rice Protein | Macronutrient Supplement | Muscle Recovery, Strength, Satiety | Concentrated source of dietary protein used to support muscle repair and growth. | Provides essential amino acids needed for protein synthesis and recovery. | Promotes muscle recovery and reduces post-exercise soreness. | Supports muscle maintenance, metabolic health, and lean body mass. | 20–40 g/day depending on dietary intake | Seniors may need higher intake (~1.2–1.6 g/kg/day total) | ~0.25–0.4 g/kg per serving | Dosage based on weight/activity, not sex | Post-workout or as a meal/snack replacement | Check for allergens (dairy, soy); excess can stress kidneys in at-risk individuals | Powders, ready-to-drink shakes, bars | Whey isolate absorbs quickly; casein digests slowly | Shown to increase muscle protein synthesis and support lean mass | Optimum Nutrition, Vega, Garden of Life |
| Multivitamins | Daily Vitamin, Complete Formula | Micronutrient Blend | General Health, Nutritional Insurance | Combination of essential vitamins and minerals designed to fill dietary gaps. | Supports enzymatic reactions, immunity, and tissue repair by providing coenzymes and cofactors. | Improves nutrient status and energy levels. | May support longevity, immunity, and metabolic health. | 1 tablet or capsule/day or as directed on label | 50+: formulas with more B12, D, and calcium | Generally not weight-based; follow label | Men’s vs Women’s formulas differ in iron and calcium content | With food, preferably breakfast or lunch | Avoid high iron unless needed; excess vitamin A can be toxic | Tablets, capsules, gummies, powders | Whole-food-based or methylated forms offer better absorption | Mixed results in studies; beneficial for deficiency prevention | Thorne, Garden of Life, MegaFood |
| Zinc | Zinc Picolinate, Zinc Gluconate, Zinc Citrate | Mineral | Immunity, Skin Health, Hormonal Support | Essential trace mineral involved in over 300 enzymatic reactions including immune and hormone function. | Supports cellular immunity, antioxidant defense, and wound healing. | Boosts immune function, supports skin healing. | Promotes hormone balance, skin health, and resilience to infections. | 15–30 mg/day | Adults: 15 mg; Elderly: 20–30 mg | ~0.25–0.5 mg/kg | Men may require more due to testosterone support | With meals to avoid nausea | Avoid high doses long term; competes with copper absorption | Capsules, lozenges, tablets | Picolinate and citrate forms absorb well | Supports immune defense, testosterone, and wound healing | NOW Foods, Thorne, Life Extension |
| Selenium | Selenomethionine, Sodium Selenite | Trace Mineral | Thyroid Health, Antioxidant Defense | An essential mineral that supports antioxidant enzymes and thyroid hormone metabolism. | Component of glutathione peroxidase, protects cells from oxidative damage. | Supports metabolism and immune balance. | Protects against oxidative stress and supports thyroid function. | 100–200 mcg/day | Same across adult groups; upper limit ~400 mcg/day | ~1.5–3 mcg/kg | Equal for men and women | With meals | Toxic in high doses; avoid long-term mega-dosing | Capsules, tablets | Selenomethionine form is best absorbed | Linked to thyroid health and antioxidant protection | Thorne, Pure Encapsulations, Life Extension |
| Iron | Ferrous Sulfate, Ferrous Gluconate, Heme Iron | Mineral | Energy, Oxygen Transport, Anemia Prevention | Essential mineral required for hemoglobin production and cellular oxygen delivery. | Supports red blood cell function and oxygenation of tissues. | Improves energy, focus, and reduces fatigue if deficient. | Prevents anemia, supports endurance and cognitive function. | 18 mg/day (adult women); 8 mg/day (men); therapeutic: 30–60 mg/day | Teens & menstruating women may need more; 50+ less unless deficient | ~1–2 mg/kg in therapeutic contexts | Higher for menstruating women; men need less | Empty stomach (if tolerated), or with vitamin C | Avoid with calcium or caffeine; may cause GI upset | Tablets, capsules, liquid | Vitamin C enhances absorption; heme iron is more bioavailable | Essential for preventing iron-deficiency anemia and fatigue | Feosol, MegaFood Blood Builder, Garden of Life |
| Vitamin B12 | Cobalamin, Methylcobalamin, Cyanocobalamin | Vitamin | Energy, Brain Health, Red Blood Cell Formation | Water-soluble B-vitamin essential for nerve function and DNA synthesis. | Supports methylation, red blood cell production, and neurological integrity. | Improves energy and mental clarity in deficiency. | Prevents nerve damage and supports cognitive aging. | 250–500 mcg/day; 1,000 mcg for deficiency | Higher needs in seniors due to poor absorption | ~3–5 mcg/kg | Similar needs; pregnant women may need more | Morning; best on an empty stomach | No major issues; safe even at high doses | Tablets, sublingual, injections, lozenges | Methylcobalamin or sublingual forms absorb better | Protective in elderly against cognitive decline | Jarrow, Solgar, Thorne |
| Folate | Vitamin B9, Folic Acid, 5-MTHF | Vitamin | Cell Division, Methylation, Pregnancy Support | A B-vitamin essential for DNA synthesis, red blood cell formation, and methylation. | Supports nucleotide production and homocysteine metabolism. | Improves energy and cellular repair in deficiency. | Prevents neural tube defects and supports brain health. | 400–800 mcg/day | Adults: 400 mcg; Pregnancy: 600–800 mcg | ~6–12 mcg/kg | Women of childbearing age need higher levels | With meals | Excessive folic acid can mask B12 deficiency | Tablets, capsules, multivitamins | 5-MTHF (methylfolate) form better for MTHFR gene variants | Supports brain health, pregnancy, and cardiovascular function | Thorne, Pure Encapsulations, Designs for Health |
| Vitamin K2 | Menaquinone, MK-4, MK-7 | Vitamin | Bone Health, Cardiovascular Health | Fat-soluble vitamin important for calcium regulation and bone mineralization. | Activates osteocalcin and matrix Gla-protein to direct calcium to bones. | Supports bone strength and calcium balance. | Reduces arterial calcification and supports heart health. | 90–200 mcg/day | Adults over 50 may need closer to 200 mcg/day | ~1.5–3 mcg/kg | Equal for men and women | With a fat-containing meal | May interact with blood thinners (e.g., warfarin) | Capsules, tablets, softgels | MK-7 form has longer half-life and better absorption | Shown to improve arterial flexibility and bone density | Life Extension, Sports Research, Thorne |
| Green Tea Extract | EGCG, Camellia sinensis extract | Polyphenol, Antioxidant | Fat Loss, Antioxidant Support, Brain Health | Concentrated source of catechins, especially EGCG, with strong antioxidant activity. | Inhibits COMT enzyme and boosts thermogenesis and cellular defense. | May enhance alertness and fat metabolism. | Supports cardiovascular and metabolic health. | 250–500 mg/day (standardized to EGCG) | Similar for most adults; avoid high doses in elderly with liver sensitivity | ~4–8 mg/kg | No major differences | Morning or before meals | Avoid on empty stomach; may irritate liver in high doses | Capsules, powders, teas | Divide dose throughout day; combine with black pepper extract | Well-documented metabolic and cardiovascular benefits | Life Extension, NOW Foods, Jarrow Formulas |
| Fiber Supplements | Psyllium Husk, Inulin, Acacia Fiber, Prebiotics | Digestive Support | Digestive Health, Blood Sugar, Satiety | Non-digestible carbohydrates that support bowel regularity and gut health. | Increases stool bulk, feeds beneficial gut bacteria, slows glucose absorption. | Improves digestion, supports bowel regularity. | Supports cardiovascular health, blood sugar control, and microbiome balance. | 5–15 g/day | Younger adults: 5–10 g; Older adults: 10–15 g | ~0.15–0.3 g/kg | Slightly higher intake for men due to calorie needs | With water, ideally before meals | May interfere with medication absorption if taken simultaneously | Powders, capsules, bars | Ensure adequate hydration to avoid bloating | Supports cholesterol, glucose regulation, and bowel regularity | Metamucil, Benefiber, Heather’s Tummy Fiber |
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