Find condition-specific supplement guidance with evidence grades, debunked claims, and medication interaction warnings.
Health condition guide
L-theanine 200-400mg + caffeine 100mg (best evidence for focus without meds). Omega-3 EPA may help children with ADHD. Magnesium if deficient. Iron if deficient (common in ADHD kids). Does NOT work: Ginkgo, phosphatidylserine (weak), nootropic blends. DANGER: Vinpocetine in Alpha Brain = miscarriage risk. Galantamine on Amazon had <2% of label. Prevagen has zero credible evidence.
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Health condition guide
Evidence-based supplement guide for anxiety & stress, including what works, what fails, and interaction risks.
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Health condition guide
Creatine monohydrate 3-5g daily is the most evidence-backed performance supplement in existence (skip gummies, some had 25% of label). Caffeine 3-6mg/kg 30-60 min pre-workout. Beta-alanine 3-6g/day for high-intensity 1-4 min efforts. Beet juice (nitrates) 400-800mg for endurance. Protein 1.6-2.2g/kg/day supports recovery. Does NOT work: BCAAs (if protein intake is adequate), ZMA, HMB, deer antler, testosterone boosters. DANGER: DMAA and DMHA stimulants are FDA-banned and still appear in pre-workouts sold at gyms.
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Health condition guide
Evidence-based supplement guide for blood sugar & diabetes, including what works, what fails, and interaction risks.
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Health condition guide
Fix deficiencies FIRST: iron (ferritin <30 ng/mL), B12, vitamin D, magnesium. CoQ10 100-200mg is the right call for statin users. Creatine 5g/day may reduce mental fatigue. Rhodiola is modestly useful for acute stress fatigue but weak for chronic fatigue. Maca, ginseng, and "adrenal support" blends have thin evidence. Most "energy" supplements are just caffeine. DANGER: Pre-workout contamination with BMPEA and deterenol is rampant — do not buy cheap energy blends off Amazon.
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Health condition guide
The AREDS2 formula is the only supplement protocol proven to slow age-related macular degeneration (about 25% risk reduction in progression). Use the AREDS2 version with lutein and zeaxanthin, not the original AREDS with beta-carotene, which raised lung cancer risk in current and former smokers. Fish oil supplements did not slow AMD in the AREDS2 trial. Bilberry for night vision has no credible evidence despite heavy marketing. Omega-3 DHA supports retinal health. Vitamin A matters for deficiency, not for general vision in replete adults.
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Health condition guide
GLP-1 medications (semaglutide, tirzepatide) cause rapid weight loss that depletes nutrients and muscle. Support the body with electrolytes, B12, vitamin D, omega-3, and adequate protein (1.6g/kg lean mass). ALL topical GLP-1 patches are scams. Compounded tirzepatide with B12 has tested at 43% of labeled potency with unknown impurities. Berberine is NOT "Nature's Ozempic" and does not produce comparable weight loss. Gymnema has been linked to immune reactions. GLP-1-associated hair loss is usually temporary and reflects rapid weight loss plus iron/zinc/biotin shortfalls rather than the drug itself.
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Health condition guide
Evidence-based supplement guide for gut health & digestion, including what works, what fails, and interaction risks.
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Health condition guide
Most hair, skin, and nail complaints come down to correctable deficiencies: iron (ferritin <30 ng/mL), zinc, vitamin D, and thyroid abnormalities. Fix deficiency, fix the hair. Biotin helps only in the rare case of deficiency — at doses above 1000mcg it produces FALSE troponin and thyroid lab results and the FDA has issued a public warning. Collagen peptides show about a 20% wrinkle reduction in mostly manufacturer-funded trials. GLP-1-associated hair loss is usually temporary and nutritional.
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Health condition guide
Evidence-based supplement guide for heart health & cholesterol, including what works, what fails, and interaction risks.
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Health condition guide
Zinc lozenges (acetate or gluconate, dissolved slowly) shorten colds by 2-3 days if started within 24 hours of symptom onset. NAC 600mg twice daily during flu season reduced symptoms by roughly 68% in one well-known RCT. Vitamin D helps only if deficient. Vitamin C does NOT prevent colds in normal populations (only extreme physical stress). Elderberry has mixed evidence and one trial showed it extended symptoms. Colloidal silver does not work and can cause permanent blue-grey skin discoloration (argyria).
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Health condition guide
Curcumin with bioavailability enhancers (BioPerine, phytosome/Meriva, liposomal) reduces CRP, IL-6, and TNF-alpha over 8-12 weeks. Independent testing: 24% of curcumin products fail quality testing and 47% show lead contamination risk. Fish oil 2-4g/day of EPA+DHA lowers triglycerides and inflammatory markers. Boswellia with standardized AKBA acts faster than curcumin but the signal is smaller. SPMs (specialized pro-resolving mediators) are heavily marketed with minimal human trial evidence. A Mediterranean diet still produces the strongest anti-inflammatory effect of any intervention.
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Health condition guide
Targeted exercise resolves about 72% of knee OA cases with zero cost. Glucosamine + chondroitin helps only moderate-to-severe knee OA (not mild, not hip, not back). Boswellia with AKBA works faster than glucosamine and has a cleaner drug-interaction profile. Curcumin with bioavailability enhancers rivals NSAIDs for symptom relief in osteoarthritis trials. Hyaluronic acid injections are no better than placebo and carry 50% more serious adverse events. Kirkland glucosamine at about $0.20/day matches premium Xymogen at $9.61/day — the ingredients are the same.
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Health condition guide
Most "brain" supplements are oversold. Prevagen (apoaequorin) has no credible evidence and the FTC sued the maker for deceptive marketing. Alpha Brain contains vinpocetine with an FDA miscarriage warning and multiple nootropic ingredients that cannot be taken by anyone pregnant or planning pregnancy. Omega-3 DHA 500-1000mg has modest evidence for age-related cognitive maintenance. Bacopa monnieri standardized extract 300mg improves memory over 8-12 weeks. Lion's mane has preliminary data (use Real Mushrooms brand — fruiting body, not mycelium on rice). Ginkgo biloba has inconsistent evidence. Creatine 5g/day improves cognition under sleep deprivation.
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Health condition guide
Milk thistle extract (silymarin) 200mg twice daily reduced hot flashes by three per day and cut severity by roughly 68% in one placebo-controlled RCT. Soy isoflavones 50-80mg/day may reduce hot flash frequency modestly, not severity. Black cohosh has mixed evidence and documented liver risk — use with caution and monitor LFTs. Evening primrose oil does not help hot flashes. Wild yam cream does not convert to progesterone in the body despite marketing claims. Vitamin D, calcium, and strength training are critical for bone loss prevention, which is the most serious menopause concern.
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Health condition guide
Myo-inositol combined with D-chiro-inositol at a 40:1 ratio (4g myo-inositol + 100mg D-chiro-inositol daily) has the strongest evidence of any PCOS supplement for restoring ovulation and reducing insulin resistance. NAC 1200-1800mg/day combined with clomiphene improved ovulation and pregnancy rates in PCOS. Vitamin D helps if deficient (common in PCOS). Berberine 500mg three times daily is metabolically similar to metformin but has more drug interactions and rare cardiac rhythm issues — use only under supervision. Spearmint tea two cups daily modestly lowered androgens in small trials.
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Health condition guide
Folate 600-800mcg (methylfolate preferred if MTHFR variant) should start BEFORE conception. Iron 27mg/day (bisglycinate is better tolerated than ferrous sulfate). DHA 200-300mg for fetal brain development. Choline 450-550mg — most prenatals contain zero. Iodine 220mcg to prevent fetal neurodevelopmental deficits. Vitamin D to a blood target of 40-60 ng/mL. Ginger 250mg-1g is safe and effective for morning sickness. AVOID: retinol vitamin A above 10,000 IU (teratogenic), vinpocetine in Alpha Brain (FDA miscarriage warning), most herbal blends, high-dose vitamin E. One popular brand tested at 37.4% of labeled iron — dangerous for pregnancy.
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Health condition guide
Evidence-based supplement guide for sleep & insomnia, including what works, what fails, and interaction risks.
Includes what works, what fails, and dangerous combinations
Health condition guide
Most "thyroid support" supplements are unnecessary and some are actively dangerous. Excess iodine WORSENS most thyroid conditions (including Hashimoto's) — some blends contain 15x the safe upper limit and have caused hypothyroidism in previously healthy users. Selenium 200mcg/day reduces thyroid antibodies in Hashimoto's. Ashwagandha can cause thyrotoxicosis and should be avoided with levothyroxine. Biotin above 1000mcg causes FALSE thyroid lab results (falsely low TSH, falsely high T4) — FDA has issued a warning. Levothyroxine must be taken 4+ hours from iron, calcium, magnesium, zinc, fiber, and CBD or absorption drops.
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Health condition guide
No supplement produces meaningful, durable weight loss without a calorie deficit. The weight loss category is the most dangerous in supplements — it is the 1 category for adulteration with prescription drugs, amphetamine analogs, and hepatotoxins. The highly-shared apple cider vinegar weight loss study was retracted. Nine products were recalled for BMPEA (an amphetamine-like stimulant). Green tea extract has modest benefit but significant liver toxicity risk at high doses. Glucomannan fiber can modestly reduce appetite (take with plenty of water to avoid choking). The real wins are protein (1.6-2.2g/kg/day), fiber (25-40g/day), and sleep. GLP-1 medications work — but that is pharmacology, not a supplement.
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