It’s worth noting that while these supplements may have potential benefits, it’s always a good idea to speak with a healthcare professional before starting any new supplement regimen. Additionally, supplements should not be viewed as a replacement for a healthy diet and lifestyle, but rather as an adjunct to support overall health and wellness.
- Omega-3 Fatty Acids: Omega-3 fatty acids are essential fatty acids that are important for brain health, heart health, and reducing inflammation. They are commonly found in fatty fish and some plant sources like chia seeds, flax seeds, and walnuts. Omega-3 supplements can be taken in the form of fish oil, krill oil, or algae-based supplements.
- Vitamin D: Vitamin D is a crucial nutrient that helps the body absorb calcium and supports bone health. It also plays a role in immune function and mood regulation. Vitamin D is primarily obtained through sun exposure but can also be found in fatty fish, egg yolks, and some fortified foods. Supplements can be taken to ensure adequate levels of vitamin D, especially during the winter months or for those who live in areas with limited sun exposure.
- Magnesium: Magnesium is an important mineral that is involved in many processes in the body, including muscle and nerve function, blood sugar regulation, and blood pressure control. Magnesium can be found in foods like spinach, almonds, and avocado but may also be taken as a supplement.
- Magnesium threonate is a form of magnesium supplement that has gained popularity in recent years due to its potential cognitive and neurological benefits. Magnesium is an essential mineral that plays a critical role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
- Vitamin K2: Vitamin K2 is a lesser-known vitamin that is important for bone health and heart health. It helps transport calcium to the bones and prevents it from accumulating in the arteries. Vitamin K2 is found in grass-fed dairy products, fermented foods like sauerkraut, and supplements.
- Probiotics: Probiotics are beneficial bacteria that are important for gut health and immune function. They can be found in fermented foods like kefir, kimchi, and yogurt, but supplements may be taken to ensure adequate levels of beneficial bacteria.
- Collagen: Collagen is a protein that is important for skin health, joint health, and gut health. It can be obtained from bone broth, gelatin, or collagen supplements.
- Adaptogenic herbs (e.g. ashwagandha, rhodiola, holy basil): Adaptogenic herbs are herbs that help the body adapt to stress and promote overall wellness. Ashwagandha, rhodiola, and holy basil are adaptogenic herbs that may help reduce stress and improve cognitive function.
- Glutathione: Glutathione is an antioxidant that is important for detoxification and immune function. It is naturally produced by the body but can also be taken as a supplement.
- N-Acetylcysteine (NAC): NAC is a precursor to glutathione and can help boost glutathione levels in the body. It may also have other health benefits, such as reducing inflammation and improving respiratory function.
- Resveratrol: Resveratrol is a polyphenol found in red wine, grapes, and berries. It has antioxidant and anti-inflammatory properties and may have potential health benefits for heart health and brain function.
- Curcumin (turmeric extract): Curcumin is the active ingredient in turmeric and has potent anti-inflammatory properties. It may also have potential benefits for brain health and reducing the risk of chronic diseases.
- Vitamin C: Vitamin C is an antioxidant that is important for immune function and collagen production. It can be obtained from fruits and vegetables or supplements.
- Zinc: Zinc is a mineral that is important for immune function, wound healing, and DNA synthesis. It can be found in foods like oysters, pumpkin seeds, and spinach or supplements.
- Selenium: Selenium is a mineral that is important for thyroid function and immune function. It can be found in brazil nuts, seafood, and supplements.
- Coenzyme Q10 (CoQ10): CoQ10 is a compound that is important for energy production in cells. It may also have potential benefits for heart health
- Methylated B vitamins: Methylated B vitamins are a form of B vitamins that are more easily absorbed and utilized by the body. They are important for energy production, nerve function, and mood regulation. Methylated B vitamins can be found in foods like leafy greens and nuts, but supplements may be necessary for those with certain genetic variations.
- Vitamin E: Vitamin E is an antioxidant that is important for immune function and skin health. It can be found in foods like nuts, seeds, and leafy greens or supplements.
- Betaine (trimethylglycine): Betaine is a compound that is important for liver function and may also have potential benefits for exercise performance and reducing inflammation.
- Choline: Choline is a nutrient that is important for brain function and cell membrane health. It can be found in foods like eggs, liver, and peanuts or supplements.
- GABA: GABA (gamma-aminobutyric acid) is an amino acid that acts as a neurotransmitter in the brain. It may have potential benefits for reducing anxiety and improving sleep quality.
- Phosphatidylserine (PS): Phosphatidylserine is a phospholipid that is important for brain function and memory. It can be found in foods like organ meats and soybeans or supplements.
- Inositol: Inositol is a carbohydrate that is important for cell membrane health and may have potential benefits for reducing anxiety and depression.
- Ashwagandha: Ashwagandha is an adaptogenic herb that may have potential benefits for reducing stress and improving cognitive function.
- Bacopa monnieri: Bacopa monnieri is an herb that may have potential benefits for improving memory and reducing anxiety.
- Lion’s mane mushroom: Lion’s mane mushroom is a type of mushroom that may have potential benefits for brain health and reducing inflammation.
- Cordyceps mushroom: Cordyceps mushroom is a type of mushroom that may have potential benefits for improving athletic performance and reducing inflammation.
- Reishi mushroom: Reishi mushroom is a type of mushroom that may have potential benefits for reducing inflammation and improving immune function.
- Berberine: Berberine is a compound found in plants like goldenseal and barberry that may have potential benefits for reducing inflammation and improving metabolic health.
- PQQ (pyrroloquinoline quinone): PQQ is a compound found in foods like kiwi fruit and spinach that may have potential benefits for improving mitochondrial function and reducing oxidative stress.
- Glucosamine: Glucosamine is a naturally occurring compound found in the body that is involved in the formation of cartilage. It is often used as a supplement to support joint health, particularly in cases of osteoarthritis. It may help to reduce pain and inflammation in the joints, improve joint mobility, and slow down the progression of joint damage.
- Chondroitin: Chondroitin is a naturally occurring compound found in the body that is involved in the formation of cartilage. It is often used as a supplement to support joint health, particularly in cases of osteoarthritis. It may help to reduce pain and inflammation in the joints, improve joint mobility, and slow down the progression of joint damage.
- MSM (methylsulfonylmethane): MSM is a natural sulfur compound that is found in the body and certain foods. It is often used as a supplement to support joint health, reduce inflammation, and improve skin health. It may also help to reduce muscle damage and improve exercise recovery.
- Hyaluronic acid: Hyaluronic acid is a natural compound found in the body that is involved in the formation of joint fluid and cartilage. It is often used as a supplement to support joint health, reduce pain and inflammation, and improve skin health. It may also have anti-aging benefits by improving skin hydration and reducing the appearance of fine lines and wrinkles.
- S-adenosyl methionine (SAMe): SAMe is a naturally occurring compound that is involved in various biochemical processes in the body, including the production of neurotransmitters and the formation of cartilage. It is often used as a supplement to support joint health, reduce depression and anxiety, and improve liver function. It may also have anti-inflammatory and antioxidant effects.
- DHEA (dehydroepiandrosterone): DHEA is a hormone that is produced by the adrenal glands and is involved in various biological processes, including the production of sex hormones. It is often used as a supplement to support hormone balance, reduce depression and anxiety, improve cognitive function, and enhance athletic performance. However, its use should be carefully monitored, as excessive levels of DHEA can have negative effects on health.
- 5-HTP (5-hydroxytryptophan): 5-HTP is a naturally occurring amino acid that is involved in the production of serotonin, a neurotransmitter that is involved in mood regulation. It is often used as a supplement to support mood, reduce depression and anxiety, improve sleep quality, and reduce appetite.
- Melatonin: Melatonin is a hormone that is involved in the regulation of sleep and wakefulness. It is often used as a supplement to support sleep quality, reduce jet lag, and improve mood. It may also have antioxidant and anti-inflammatory effects.
- L-theanine: L-theanine is a natural compound found in tea leaves that is known for its calming and relaxing effects. It is often used as a supplement to support stress reduction, improve mood, and enhance cognitive function. It may also have anti-inflammatory and antioxidant effects.
- GABA (gamma-aminobutyric acid): GABA is a neurotransmitter that is involved in the regulation of anxiety and stress. It is often used as a supplement to support relaxation, reduce anxiety and depression, and improve sleep quality. It may also have anti-inflammatory and antioxidant effects.
- Phosphatidylserine: Phosphatidylserine is a naturally occurring compound that is involved in the formation of cell membranes. It is often used as a supplement to support cognitive function, reduce age-related cognitive decline, and improve athletic performance.
- Huperzine A is a natural compound derived from the Chinese club moss plant. It is commonly used as a cognitive enhancer and neuroprotectant due to its ability to increase the levels of acetylcholine, a neurotransmitter associated with learning, memory, and attention. It has been shown to improve memory and learning in both animals and humans. Some studies have also suggested that Huperzine A may have potential therapeutic uses for Alzheimer’s disease, schizophrenia, and other cognitive disorders.
- Bacopa monnieri: Bacopa monnieri, also known as Brahmi, is an herb commonly used in traditional Ayurvedic medicine for cognitive enhancement and to improve memory and learning. It is believed to work by increasing the levels of neurotransmitters such as acetylcholine and serotonin. Studies have shown that Bacopa monnieri can improve cognitive function, memory, and attention in both healthy individuals and those with cognitive impairment. It is also believed to have anti-anxiety and anti-inflammatory properties.
- Ginkgo biloba: Ginkgo biloba is a tree native to China and has been used for its medicinal properties for thousands of years. It is commonly used to improve cognitive function, memory, and concentration due to its ability to increase blood flow to the brain and enhance the uptake of glucose and oxygen. It is also believed to have antioxidant properties and may have potential therapeutic uses for conditions such as dementia, depression, and anxiety.
- Pycnogenol (pine bark extract): Pycnogenol is a patented extract derived from French maritime pine bark. It is known for its antioxidant and anti-inflammatory properties and is commonly used to improve cognitive function, blood flow, and immune function. Studies have shown that Pycnogenol may improve cognitive function, attention, and memory in healthy individuals and those with cognitive impairment. It may also have potential therapeutic uses for conditions such as diabetes, cardiovascular disease, and asthma.
- Milk thistle: Milk thistle is an herb commonly used to support liver function and detoxification. It contains a flavonoid compound called silymarin which has been shown to have antioxidant and anti-inflammatory properties. Silymarin may also protect liver cells from damage and may have potential therapeutic uses for conditions such as hepatitis and cirrhosis.
- Berberine: Berberine is a compound found in several plants such as goldenseal, barberry, and Oregon grape. It is commonly used for its antimicrobial, anti-inflammatory, and antioxidant properties. Berberine may also have potential therapeutic uses for conditions such as diabetes, high cholesterol, and gastrointestinal issues. It has been shown to improve glucose and lipid metabolism, reduce inflammation, and modulate gut microbiota.
- Betaine (trimethylglycine): Betaine, also known as trimethylglycine, is a compound found in beets, spinach, and other foods. It is commonly used to support liver function and heart health due to its ability to lower homocysteine levels, a marker of cardiovascular disease risk. Betaine may also improve exercise performance and muscle strength by increasing muscle protein synthesis and reducing muscle damage.
- Digestive enzymes: Digestive enzymes are enzymes produced by the body to help break down food into smaller molecules that can be absorbed and used for energy. They are commonly used as a supplement to support digestion and nutrient absorption, particularly in individuals with digestive issues such as bloating, gas, and indigestion. Digestive enzyme supplements may contain enzymes such as protease, amylase, and lipase to help break down proteins, carbohydrates, and fats.
- Betaine hydrochloride (HCl): Betaine hydrochloride (HCl) is a supplement commonly used to support digestion and nutrient absorption. It is believed to
