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The guides

Supplement guides

Plain-English guides to 31 popular supplements: forms, cautions, and how to find a clean version.

Rows of glass jars with capsules, softgels, herbs and powders on a wooden shelf
Dried ashwagandha roots and a bowl of root powder with a few capsules on linen

Ashwagandha

Ashwagandha is an herb from the Ayurvedic tradition, classed as an adaptogen. It supports a healthy response to everyday stress and restful sleep.

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Lentils, eggs, whole-grain bread, sunflower seeds and avocado on a wooden table

B-Complex

B-Complex is the eight B vitamins in one formula. It supports normal energy metabolism and nervous system health.

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Fresh beets with greens, a sliced beet, beet powder and a glass of beet juice

Beet root

Beet root is a powder or extract from beets that's naturally rich in dietary nitrates. It supports healthy blood flow and exercise performance.

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Eggs, almonds, a sweet potato, a wooden comb and small white tablets

Biotin

Biotin is vitamin B7. It supports healthy hair, skin, and nails.

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A glass of milk, cheese, yogurt, kale and almonds with white tablets

Calcium

Calcium is an essential mineral. It supports strong bones and teeth.

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Red-orange softgels beside peanuts, broccoli and salmon on a wooden board

CoQ10

CoQ10 is coenzyme Q10, a compound your cells use to make energy. It supports heart health and cellular energy.

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Collagen powder being stirred into a mug of coffee beside a jar of powder and berries

Collagen

Collagen is protein peptides from animal connective tissue. It supports healthy skin, hair, nails, and joints.

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A glass jar of white creatine powder with a scoop, a glass of water and running shoes

Creatine

Creatine is a compound your muscles use for quick energy, and one of the most studied sports supplements. It supports strength and power during…

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Fresh elderberries and elderflowers in a basket beside a bottle of dark syrup

Elderberry

Elderberry is an extract of black elderberry, a traditional folk remedy. It supports normal immune function.

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A glass of water with lemon and cucumber, sea salt, orange, banana and coconut

Electrolytes / hydration

Electrolytes is blends of sodium, potassium, and magnesium. It supports hydration during exercise, heat, and fasting.

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A bowl of psyllium husk, oats, dried figs, sliced pear and a glass of water

Fiber (psyllium & other)

Fiber is psyllium husk and other soluble fibers. It supports regularity and digestive health.

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Golden fish oil softgels on linen beside half a lemon and a salmon fillet on ice

Fish oil / Omega-3

Fish oil is EPA and DHA omega-3 fatty acids from fish, krill, or algae. It supports heart, brain, and joint health.

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A bowl of shellfish on ice beside a dish of large white tablets and a knit blanket

Glucosamine / joint

Glucosamine is glucosamine, often paired with chondroitin and MSM. It supports joint comfort and cartilage health.

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Loose green tea leaves, a cup of green tea, a bamboo whisk and matcha powder

Green tea

Green tea is green tea extract, rich in the antioxidant EGCG. It supplies antioxidants and supports healthy metabolism.

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Sauteed spinach in a cast iron pan, lentils, pumpkin seeds, steak and dark red tablets

Iron

Iron is an essential mineral. It supports healthy red blood cell production and energy.

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A teapot and cup of green tea, a few capsules, a book and reading glasses by a window

L-theanine

L-theanine is an amino acid found in tea leaves. It supports calm, focused relaxation without drowsiness.

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A bowl of magnesium powder and capsules with spinach, pumpkin seeds and almonds

Magnesium

Magnesium is an essential mineral involved in hundreds of processes in the body. It supports muscle function, relaxation, and sleep quality.

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A bedside table at dusk with tart cherries, chamomile tea and two small tablets

Melatonin

Melatonin is a hormone that helps regulate your sleep-wake cycle. It supports falling asleep and adjusting to jet lag.

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A breakfast table with berries, oranges, toast, an egg, greens and a few tablets

Multivitamin

Multivitamin is a daily blend of essential vitamins and minerals. It helps fill nutritional gaps.

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Garlic, broccoli, an onion, sunflower seeds and a dish of white capsules on linen

NAC

NAC is N-acetyl cysteine, a form of the amino acid cysteine. It supports your body's production of glutathione, a key antioxidant.

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Natto fermented soybeans lifted with chopsticks beside rice and a few capsules

Nattokinase

Nattokinase is an enzyme from natto, a fermented soybean dish. It supports healthy circulation.

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Leeks, asparagus, garlic, green bananas, sunchokes and chicory root on linen

Prebiotic

Prebiotic is fibers like inulin and partially hydrolyzed guar gum (PHGG). It feeds beneficial gut bacteria and support digestive health.

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A pregnant woman holding a glass of water beside oranges, greens and two tablets

Prenatal multivitamin

Prenatal multivitamin is a multivitamin designed for before and during pregnancy. It supports nutritional needs before and during pregnancy.

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Sauerkraut, yogurt, kefir and kimchi on linen with a few capsules

Probiotic

Probiotic is live beneficial bacteria. It supports digestive and gut health.

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A wooden scoop of protein powder, a shake, oats, banana slices and almonds

Protein powder

Protein powder is concentrated protein from whey, casein, egg, or plants. It supports muscle recovery and daily protein intake.

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Fresh turmeric root, turmeric powder, black peppercorns and golden capsules

Turmeric / Curcumin

Turmeric is curcumin, the active compound in turmeric. It supports joint comfort and a healthy inflammatory response.

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Clams, eggs, cheese, nutritional yeast and small pink tablets on linen

Vitamin B12

Vitamin B12 is cobalamin, an essential B vitamin. It supports energy and nervous system health.

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Halved oranges, grapefruit, kiwi, red pepper, strawberries and orange tablets

Vitamin C

Vitamin C is ascorbic acid, an essential antioxidant vitamin. It supports normal immune function and collagen formation.

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Golden vitamin D softgels in a dish beside a soft-boiled egg and mushrooms in sunlight

Vitamin D

Vitamin D is the sunshine vitamin. It supports bone health and immune function.

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Kale, spinach, natto, aged cheese and a few small softgels on linen

Vitamin K / K2

Vitamin K is vitamin K, including K2 forms like MK-7. It supports bone health and helps direct calcium where it belongs.

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Fresh oysters on ice, pumpkin seeds, chickpeas and cashews with white tablets

Zinc

Zinc is an essential mineral. It supports immune function and healthy skin.

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