Supplement Tier List

Every supplement ranked by the strength of its research. Click any supplement for full details, studies, and dosage.

Foundational supplements backed by decades of research and consistent results across thousands of people. Well-understood, strong safety profiles.

Vitamin D3 Omega-3 (EPA/DHA)Curcumin Melatonin Creatine Monohydrate Magnesium Glycinate Zinc Vitamin C Caffeine Taurine Whey Protein

Strong evidence from multiple high-quality human studies with meaningful, measurable benefits. Well-documented for specific outcomes, though individual responses may vary.

Probiotics Collagen Peptides Iron CoQ10 (Ubiquinol)Selenium Ashwagandha (KSM-66)Rhodiola Rosea L-Theanine Vitamin E (high-dose synthetic)Berberine Vitamin B12 Vitamin K2 (MK-7)Resveratrol

Promising research with some positive human studies, but often small, short-term, or limited to specific groups. Worth considering, but set expectations accordingly.

L-Tryptophan Folate L-Tyrosine Beta-Carotene (synthetic)Glutathione Magnesium Threonate Ephedra Garcinia Cambogia Spermidine Choline Vitamin B Complex Passionflower Kava Valerian Root

Early-stage or mixed evidence. May have strong lab or animal data but limited human research, or results that conflict across studies. Approach with healthy skepticism.

Lion's Mane Bacopa Monnieri 5-HTP Quercetin Apigenin Alpha-GPC Astaxanthin Lutein Maca Phosphatidylserine Boron Vitamin B6 Citicoline

Not recommended. Human studies show no benefit, potential harm, or the risks outweigh any possible upside. Save your money.

NAC (N-Acetyl Cysteine)Glycine MCT Oil NMN (Nicotinamide Mononucleotide)

How to read this: Supplements are ranked by the quality and quantity of available research. S tier means strong evidence from multiple large, well-designed human studies. The number next to each supplement is the count of tracked studies. Click any supplement for dosage, safety, and study details.