SUPPLEMENT MEGATHREAD

til<3D · 2026-04-02T04:19:22-0500

SUPPLEMENT MEGATHREAD

27 Supplements — Evidence, Dosing & Rankings

by til<3D

April 2026

DISCLAIMER
Read First	This guide covers supplements, not pharmaceuticals or peptides (covered in separate megathreads). Evidence grades reflect actual human data quality. A = multiple human RCTs. B = some human data. C = animal/in-vitro only.
Age Note	Some longevity compounds (NMN, Resveratrol, CoQ10) have evidence only in elderly subjects and provide minimal benefit at 17-18 years. These are clearly flagged.
Peptide Megathread	https://looksmax.org/threads/peptide-megathread.1975946/

QUICK REFERENCE — ALL 27 SUPPLEMENTS

Supplement	Category	Evidence	Cost	Overall
Vitamin D3	Foundation Nutrients & Vitamins	A	10/10	9/10
Vitamin K2 (MK-7)	Foundation Nutrients & Vitamins	B+	9/10	8/10
Magnesium Glycinate	Foundation Nutrients & Vitamins	A	9/10	9/10
Omega-3 (Fish Oil / Algae Oil)	Foundation Nutrients & Vitamins	A	8/10	9/10
Vitamin B12	Foundation Nutrients & Vitamins	A	10/10	9/10
Vitamin C	Foundation Nutrients & Vitamins	A	10/10	9/10
Zinc Bisglycinate	Foundation Nutrients & Vitamins	A	9/10	8/10
Iron	Foundation Nutrients & Vitamins	A	9/10	7/10
Iodine	Foundation Nutrients & Vitamins	A	10/10	7/10
Selenium	Foundation Nutrients & Vitamins	B+	10/10	7/10
Creatine Monohydrate	Sport & Performance	A+	10/10	10/10
Whey Protein / Vegan Protein	Sport & Performance	A	8/10	9/10
Beta-Alanine	Sport & Performance	B+	9/10	7/10
L-Citrulline / Citrulline Malate	Sport & Performance	B+	8/10	7/10
HMB (Beta-Hydroxy Beta-Methylbutyrate)	Sport & Performance	B	6/10	6/10
Caffeine	Sport & Performance	A+	10/10	9/10
Electrolytes	Sport & Performance	A	9/10	8/10
EAA / BCAA	Sport & Performance	B	6/10	5/10
L-Glutamine	Sport & Performance	C+	8/10	4/10
Ashwagandha (KSM-66)	Recovery & Health	B+	8/10	7/10
Curcumin + Piperine	Recovery & Health	B	8/10	6/10
Collagen Peptides	Recovery & Health	B	7/10	7/10
Melatonin	Recovery & Health	A	10/10	7/10
L-Theanine	Recovery & Health	B	10/10	7/10
Probiotics	Recovery & Health	B	7/10	6/10
CoQ10 (Ubiquinol)	Recovery & Health	B	5/10	5/10
Rhodiola Rosea	Longevity & Nootropics	B	8/10	7/10
Bacopa Monnieri	Longevity & Nootropics	B	8/10	6/10
Lion's Mane (Hericium erinaceus)	Longevity & Nootropics	B-	7/10	6/10
Astaxanthin	Longevity & Nootropics	B	6/10	6/10
NMN / NR (NAD+ Precursors)	Longevity & Nootropics	B-	4/10	2/10
Resveratrol	Longevity & Nootropics	C+	6/10	4/10
Spermidine	Longevity & Nootropics	B-	5/10	5/10

ESSENTIAL STACK — MINIMUM EFFECTIVE SUPPLEMENTS

The Non-Negotiables
Tier 1 — Must Have	Vitamin D3+K2, Magnesium Glycinate, Omega-3, Vitamin B12 (I'm vegan thats why), Zinc Bisglycinate, Creatine Monohydrate, Protein Powder, Caffeine
Tier 2 — High Value	Collagen+Vit C, Ashwagandha KSM-66, L-Citrulline, HMB (in deficit), Electrolytes, Melatonin (situational)
Tier 3 — Optional	Curcumin, Probiotics, Beta-Alanine, L-Theanine, Astaxanthin, Rhodiola
Skip at 17-18	NMN/NR, CoQ10, Resveratrol, Spermidine — age-inappropriate or no evidence in young healthy subjects

SUPPLEMENT PROFILES BY CATEGORY

── FOUNDATION NUTRIENTS & VITAMINS ──

VITAMIN D3
Category	Foundation Nutrients & Vitamins
Intro	The most common micronutrient deficiency in the Western world. Synthesized in skin from UVB exposure indoor lifestyles and SPF use make supplementation necessary for most people year-round. Functions as a steroid hormone, not just a vitamin.
Mechanism	Converted to calcitriol (active form) in liver and kidneys. Calcitriol binds VDR (vitamin D receptor) in virtually every cell type — regulates >1000 genes. Stimulates calcium absorption in the gut. Modulates immune cell function.
Benefits	Testosterone support (VDR expression in Leydig cells). Immune regulation. Bone density. Mood and depression reduction. Muscle function. Reduced all-cause mortality at optimal levels.
Negatives	Toxicity above 10,000 IU/day long-term without K2 co-supplementation. Most people won't hit toxicity at 2,000-4,000 IU.
Dosage	2,000–5,000 IU/day with a fatty meal. Test serum 25(OH)D — target 100-150 nmol/L.
Timing	Morning or midday with fats.
Cost	Very cheap. €5-10 for 6+ months supply.
Evidence Grade	A — Extensive RCT data. One of the most studied micronutrients.
Synergies	Always combine with Vitamin K2 to direct calcium to bones rather than arteries.
Warnings	Take with K2. Test levels before and after.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
9/10	10/10	9/10	10/10	9/10

VITAMIN K2 (MK-7)
Category	Foundation Nutrients & Vitamins
Intro	K2 is distinct from K1 (leafy greens, blood clotting) — MK-7 form has long half-life and superior bioavailability. Essential partner to D3 supplementation. Carboxylates osteocalcin and matrix Gla protein.
Mechanism	Activates osteocalcin (directs calcium into bone matrix) and MGP (prevents arterial calcification). Without K2, D3-driven calcium absorption can deposit in arteries rather than bones.
Benefits	Prevents arterial calcification from high-dose D3. Bone density improvement. Cardiovascular protection. Potentially improves insulin sensitivity via osteocalcin.
Negatives	Minimal. Theoretical interaction with warfarin (avoid with blood thinners).
Dosage	100–200mcg MK-7/day with D3.
Timing	With D3 and fatty meal.
Cost	€8-15 for 3 months.
Evidence Grade	B+ — Strong mechanistic data. Good observational studies. RCT evidence for bone/CVD growing.
Synergies	D3 (essential pairing). Magnesium (activates D3).
Warnings	Avoid with anticoagulants. Use MK-7 form — MK-4 has poor bioavailability.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	10/10	7/10	9/10	8/10

MAGNESIUM GLYCINATE
Category	Foundation Nutrients & Vitamins
Intro	Magnesium is the fourth most abundant mineral in the body and cofactor for 300+ enzymatic reactions. Deficiency is extremely common — soil depletion, processed foods, and sweating through training all contribute. Glycinate form has superior GI tolerance vs oxide/citrate.
Mechanism	ATP requires magnesium for stability (Mg-ATP complex). Regulates NMDA glutamate receptors (sleep/anxiety). Cofactor for vitamin D activation. Involved in protein synthesis, DNA repair, and muscle contraction/relaxation.
Benefits	Sleep quality improvement (reduces sleep onset latency). Reduced muscle cramps. Anxiety reduction via GABA/NMDA modulation. Cardiovascular health. Testosterone support.
Negatives	Loose stools at high doses — glycinate form minimizes this. Overdose rare with supplemental doses.
Dosage	300–400mg elemental magnesium/day. Glycinate typically 300mg elemental from 2 capsules.
Timing	Evening — promotes relaxation and sleep.
Cost	€10-20/month for quality glycinate.
Evidence Grade	A — Extremely well-studied. One of the most important supplements for athletes.
Synergies	D3+K2 (activates D3). Zinc (complementary electrolyte). Sleep stack with DSIP/melatonin.
Warnings	Separate from zinc by 2+ hours (compete for absorption at high doses). Diarrhea at >600mg/day.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	90/10	9/10	9/10	9/10

OMEGA-3 (FISH OIL / ALGAE OIL)
Category	Foundation Nutrients & Vitamins
Intro	EPA and DHA are essential long-chain omega-3 fatty acids. Western diets are massively omega-6 dominant, creating chronic pro-inflammatory imbalance. Algae oil is the vegan source — fish actually get their omega-3 from algae. Higher bioavailability in triglyceride vs ethyl ester form.
Mechanism	EPA/DHA incorporated into cell membranes → alters eicosanoid production toward anti-inflammatory prostaglandins. EPA competes with arachidonic acid for COX/LOX enzymes. DHA critical for brain cell membrane fluidity.
Benefits	Anti-inflammatory. Cardiovascular protection. Cognitive function support. Reduced DOMS and muscle inflammation post-training. Triglyceride reduction. Depression/mood improvement.
Negatives	Fish taste/burping with low-quality products. Blood thinning at very high doses (>5g EPA+DHA/day).
Dosage	2–3g combined EPA+DHA/day minimum. Optimally test Omega-3 Index — target >8%.
Timing	With fatty meal to improve absorption.
Cost	€15-30/month for quality product (Omega-3 Index tested brand).
Evidence Grade	A — Thousands of RCTs. One of the most evidence-backed supplements globally.
Synergies	Anti-inflammatory stack with Curcumin. Training recovery with Creatine.
Warnings	Check for ethyl ester vs triglyceride form. High doses may increase bleeding time.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
9/10	9/10	9/10	8/10	9/10

VITAMIN B12
Category	Foundation Nutrients & Vitamins
Intro	Essential for nervous system function, red blood cell formation, and DNA synthesis. Only found naturally in animal products — vegans and vegetarians are at significant deficiency risk. Deficiency develops slowly (liver stores last 2-7 years) but causes irreversible neurological damage if untreated.
Mechanism	Methylcobalamin form: methyl group donor in methionine cycle. Adenosylcobalamin: cofactor in mitochondrial energy metabolism. Required for myelin sheath synthesis.
Benefits	Prevents megaloblastic anemia. Maintains neurological function. Energy metabolism support. DNA synthesis. Essential for vegans/vegetarians.
Negatives	Excess excreted in urine — extremely difficult to overdose. Upper limit not established.
Dosage	500–1000mcg/day cyanocobalamin OR 250–500mcg methylcobalamin. Every other day at 500mcg if levels already optimal.
Timing	Morning with food.
Cost	Very cheap. €5-10 for months supply.
Evidence Grade	A — Essential nutrient with extensive evidence.
Synergies	Folate (B9) — works synergistically in methionine cycle. B-Complex.
Warnings	Check serum B12 — optimal range 300-600 pg/ml. Reduce to every other day if >800.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
9/10	10/10	9/10	10/10	9/10

VITAMIN C
Category	Foundation Nutrients & Vitamins
Intro	Ascorbic acid. Water-soluble antioxidant and enzymatic cofactor. Cannot be synthesized by humans (due to GLO gene mutation). Highest concentration in adrenal glands and anterior pituitary. Essential for collagen hydroxylation.
Mechanism	Cofactor for prolyl and lysyl hydroxylase → required for collagen cross-linking. Antioxidant: electron donor, regenerates vitamin E. Supports immune cell function. Enhances non-heme iron absorption.
Benefits	Collagen synthesis (skin, tendon, cartilage). Immune support. Antioxidant protection. Non-heme iron absorption enhancement (take with iron supplements). Cortisol regulation.
Negatives	GI distress at high doses (>2g/day). Kidney stone risk theoretically increased at very high doses in predisposed individuals.
Dosage	500–1000mg/day. Split dosing for higher amounts.
Timing	With meals to reduce GI upset.
Cost	Extremely cheap. €3-8/month.
Evidence Grade	A — Essential nutrient. Collagen and immune evidence very strong.
Synergies	Iron (take together). Collagen peptides (required for collagen synthesis).
Warnings	Avoid >2g/day long-term without medical reason. Liposomal form for better absorption if needed.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	10/10	9/10	10/10	9/10

ZINC BISGLYCINATE
Category	Foundation Nutrients & Vitamins
Intro	Zinc is an essential trace mineral involved in 300+ enzymatic reactions. Severely underconsumed in vegan/vegetarian diets due to phytate binding reducing bioavailability. Bisglycinate form has 2-3x better absorption than zinc oxide (most multivitamins).
Mechanism	Cofactor for testosterone biosynthesis enzymes. Required for 5-alpha reductase activity. DNA replication and protein synthesis. Wound healing and immune cell proliferation. Antioxidant via SOD enzyme.
Benefits	Testosterone optimization (prevents deficiency-driven low T). Immune function. Skin healing and acne reduction (inhibits P. acnes and reduces sebum). Wound healing. Taste and smell function.
Negatives	Nausea on empty stomach. Copper depletion with long-term high doses (>40mg/day) — supplement copper alongside.
Dosage	25–40mg elemental zinc/day. Bisglycinate preferred.
Timing	Evening with food. Separate from copper by 2+ hours.
Cost	€8-15/month.
Evidence Grade	A — Essential nutrient with strong RCT evidence for deficiency correction.
Synergies	Copper (must supplement alongside at 1:8 copper:zinc ratio). Magnesium. Vitamin A.
Warnings	Never exceed 40mg/day without monitoring. Copper supplementation essential with chronic zinc use. Separate from iron and calcium.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	9/10	8/10	9/10	8/10

IRON
Category	Foundation Nutrients & Vitamins
Intro	Most common micronutrient deficiency globally. Critical for hemoglobin (oxygen transport) and myoglobin (muscle oxygen storage). Particularly important for athletes (foot-strike hemolysis in runners) and vegans (non-heme iron has low bioavailability).
Mechanism	Component of heme group in hemoglobin and myoglobin. Required for cytochrome enzymes in electron transport chain. Cofactor for ribonucleotide reductase (DNA synthesis).
Benefits	Prevents iron-deficiency anemia. Athletic endurance and VO2max. Cognitive function. Energy levels. Hair health.
Negatives	Constipation with ferrous sulfate (use ferrous bisglycinate). Iron overload in hemochromatosis. Never supplement without confirmed deficiency — iron excess is pro-oxidant.
Dosage	Only supplement if serum ferritin <30 µg/L. Ferrous bisglycinate 14-25mg elemental iron/day.
Timing	Morning on empty stomach OR with Vitamin C for enhanced absorption.
Cost	€5-15/month.
Evidence Grade	A — Essential nutrient. Test before supplementing.
Synergies	Vitamin C (enhances absorption 2-3x). Avoid taking with calcium, zinc, or coffee.
Warnings	ALWAYS test ferritin first. Iron overload is dangerous. Do not supplement without confirmed deficiency.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	7/10	9/10	9/10	7/10

IODINE
Category	Foundation Nutrients & Vitamins
Intro	Essential for thyroid hormone synthesis (T3 and T4). Severe deficiency causes goiter and hypothyroidism. Western countries have adequate iodine from iodized salt and dairy — vegans avoiding these sources may be deficient.
Mechanism	Required for iodination of tyrosine residues in thyroglobulin → T4/T3 synthesis. T3 is the active thyroid hormone regulating metabolic rate, protein synthesis, and development.
Benefits	Thyroid function normalization. Metabolic rate. Cognitive function. Fetal development (critical during pregnancy).
Negatives	Excess iodine can paradoxically suppress thyroid function (Wolff-Chaikoff effect). Avoid supplementing if thyroid disease without medical guidance.
Dosage	150mcg/day (RDA). Vegans may need 250mcg. Check serum TSH before supplementing.
Timing	With food.
Cost	Extremely cheap. Often in multivitamins.
Evidence Grade	A — Essential nutrient.
Synergies	Selenium (required for iodine metabolism and T4→T3 conversion).
Warnings	Do not over-supplement. Check thyroid function first. Seaweed is variable and can deliver excessive iodine.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	9/10	9/10	10/10	7/10

SELENIUM
Category	Foundation Nutrients & Vitamins
Intro	Essential trace mineral with powerful antioxidant function via selenoproteins. Critical for thyroid hormone metabolism (T4→T3 conversion). Brazil nuts provide ~70-90mcg per nut — 2-3 nuts covers daily requirement.
Mechanism	Component of glutathione peroxidase (GPx) — master antioxidant enzyme. Required for deiodinase enzymes (T4→T3 conversion). Selenoprotein P protects endothelium. Sperm motility.
Benefits	Thyroid function optimization. Antioxidant protection. Immune function. Male fertility. Cancer risk reduction (observational).
Negatives	Narrow therapeutic window — toxicity above 400mcg/day causes selenosis (garlic breath, hair loss, nail abnormalities).
Dosage	100–200mcg/day. 2-3 Brazil nuts covers this without supplementation.
Timing	With food.
Cost	Extremely cheap. Or just eat Brazil nuts.
Evidence Grade	B+ — Strong mechanistic data. Some RCT evidence.
Synergies	Iodine (required for thyroid function together). Vitamin E (synergistic antioxidant).
Warnings	Do not exceed 400mcg/day. Easy to overdose with supplements + Brazil nuts combined. Test serum selenium if concerned.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	9/10	7/10	10/10	7/10

── SPORT & PERFORMANCE ──

CREATINE MONOHYDRATE
Category	Sport & Performance
Intro	The single most evidence-backed performance supplement in existence. Increases phosphocreatine stores in muscle → more rapid ATP regeneration during high-intensity efforts. Cheap, safe, and effective. Monohydrate is as good as any fancy form.
Mechanism	Phosphocreatine donates phosphate to ADP → rapid ATP regeneration. Increases intramuscular water retention → improved protein synthesis environment. Potential nootropic effects via brain creatine.
Benefits	5-15% strength and power improvement. Lean mass increase (partly water, partly genuine myofibrillar protein synthesis). Cognitive benefits under stress or sleep deprivation. Safe for long-term use.
Negatives	1-2kg water weight gain initially (intramuscular, not subcutaneous). Mild GI upset with loading phase — unnecessary to load.
Dosage	5g/day, every day. No loading needed. No cycling needed.
Timing	Any time — consistency matters more than timing. Post-workout with carbs slightly superior.
Cost	Extremely cheap. €10-15 for 3 months.
Evidence Grade	A+ — Hundreds of RCTs. ISSN considers it the safest and most effective performance supplement.
Synergies	Beta-Alanine (complementary ATP/buffer systems). Carbohydrates post-workout.
Warnings	No meaningful safety concerns at 5g/day long-term. Check creatinine levels if kidney concerns.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
10/10	10/10	10/10	10/10	10/10

WHEY PROTEIN / VEGAN PROTEIN
Category	Sport & Performance
Intro	Complete protein source with high leucine content — the key amino acid triggering mTOR and muscle protein synthesis. Whey has superior leucine content and absorption vs plant sources. For vegans: Pea+Rice blend provides complete amino acid profile approaching whey.
Mechanism	Leucine activates mTOR-S6K1 pathway → upregulates muscle protein synthesis. Provides essential amino acids as building blocks. Post-workout ingestion maximizes MPS in anabolic window.
Benefits	Muscle protein synthesis maximization. Convenient complete protein source. Satiety. Easy to hit daily protein targets.
Negatives	Whey can cause GI issues in lactose-intolerant individuals (use whey isolate). Quality varies significantly by brand.
Dosage	20-40g per serving. Total daily protein 1.6-2.2g/kg bodyweight.
Timing	Post-workout within 2 hours. Or any time to hit daily protein targets.
Cost	€30-60/month for quality product.
Evidence Grade	A — Protein requirements extremely well-studied. Whey specifically has extensive RCT data.
Synergies	Creatine (complementary for muscle building). Leucine addition for vegan proteins.
Warnings	Check for heavy metal contamination in plant proteins. Third-party tested brands preferred.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
9/10	10/10	9/10	8/10	9/10

BETA-ALANINE
Category	Sport & Performance
Intro	Non-essential amino acid that combines with histidine to form carnosine in muscle. Carnosine buffers hydrogen ions (H+) during intense exercise — delaying fatigue and improving capacity in the 1-4 minute intensity range. Characteristic tingling (paresthesia) is harmless.
Mechanism	Rate-limiting precursor to carnosine synthesis. Carnosine buffers intramuscular pH during high-intensity exercise by binding H+ ions. Improves performance specifically in the 60-240 second intensity range.
Benefits	Improved performance in high-intensity intervals, rowing, cycling, MMA. Potential muscle mass gains via improved training volume. Performance in 400-1500m running equivalent intensities.
Negatives	Paresthesia (tingling/flushing) — harmless but uncomfortable at high doses. Minimal at split dosing.
Dosage	3.2–6.4g/day. Split into 0.8-1.6g doses to minimize paresthesia. Loading takes 4-6 weeks.
Timing	Split throughout day with meals. Not acutely time-sensitive.
Cost	€10-20/month.
Evidence Grade	B+ — Strong meta-analysis data for high-intensity performance. ISSN position stand supports use.
Synergies	Creatine (different energy systems — highly complementary). Sodium Bicarbonate (stacking amplifies buffer effect).
Warnings	Paresthesia is safe but if unbearable use sustained-release form. Less relevant for pure strength training.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	8/10	8/10	9/10	7/10

L-CITRULLINE / CITRULLINE MALATE
Category	Sport & Performance
Intro	Citrulline is converted to arginine in the kidneys (superior oral bioavailability vs direct arginine). Arginine then converts to NO via eNOS. More effective than arginine supplementation for increasing plasma arginine and NO production.
Mechanism	Citrulline → Arginine (kidneys) → Nitric Oxide (via eNOS) → vasodilation. Also involved in urea cycle → reduces ammonia accumulation → delays fatigue. Malate form adds TCA cycle intermediate.
Benefits	Improved blood flow and muscle pump. Reduced muscle soreness (DOMS reduction ~40%). Improved endurance performance. Enhanced ATP production with malate form.
Negatives	GI upset at high doses. Some people non-responsive (genetic NOS polymorphisms).
Dosage	6-8g L-Citrulline or 8-10g Citrulline Malate (2:1 form) 30-60 min pre-workout.
Timing	30-60 minutes pre-workout.
Cost	€15-25/month.
Evidence Grade	B+ — Good RCT evidence for pump, DOMS, and endurance performance.
Synergies	Beetroot/nitrates (synergistic NO production). Agmatine (complementary NO pathway).
Warnings	Avoid stacking with PDE5 inhibitors (Tadalafil) at high doses — excessive vasodilation.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	9/10	7/10	8/10	7/10

HMB (BETA-HYDROXY BETA-METHYLBUTYRATE)
Category	Sport & Performance
Intro	Metabolite of leucine. Anti-catabolic compound that reduces muscle protein breakdown via ubiquitin-proteasome pathway inhibition. Most significant effects in caloric deficit, untrained individuals, or during periods of high catabolic stress.
Mechanism	Inhibits atrogin-1/MAFbx (muscle-specific E3 ubiquitin ligases) → reduces muscle protein degradation. Also activates mTOR (anabolic) and inhibits apoptosis in muscle cells. Free-acid form absorbed 25x faster than Ca-HMB.
Benefits	Muscle preservation during caloric deficit. Reduced muscle damage markers. Strength gains in untrained subjects. Post-surgery muscle preservation. Accelerated recovery.
Negatives	Effects minimal in well-fed experienced athletes in eucaloric state. Free-acid form expensive.
Dosage	3g/day of free-acid HMB. Or 3.4g Ca-HMB (lower bioavailability).
Timing	Split doses morning and pre-workout. Free-acid form: 30-60 min pre-workout.
Cost	€25-50/month for free-acid form.
Evidence Grade	B — ISSN supports use during caloric restriction. Less evidence in trained athletes at maintenance.
Synergies	Creatine (different mechanisms — complementary). Leucine (same pathway, HMB is the active metabolite).
Warnings	Use free-acid form for best results. Ca-HMB has significantly lower absorption.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	8/10	6/10	6/10	6/10

CAFFEINE
Category	Sport & Performance
Intro	Most widely used psychoactive substance globally. Adenosine receptor antagonist. Reliable ergogenic aid for most exercise modalities. Tolerance develops with daily use strategic use preserves effectiveness.
Mechanism	Competitive adenosine receptor antagonist → reduces fatigue signaling. Stimulates catecholamine release (adrenaline, noradrenaline). Increases dopamine signaling in PFC. Mobilizes free fatty acids (at rest).
Benefits	Improved endurance (3-12% in time trials). Strength increase 1-3%. Cognitive alertness and focus. Reduced perceived exertion. Thermogenic effect (modest).
Negatives	Tolerance with daily use. Withdrawal headaches. Disrupts sleep if taken after midday. Anxiety at high doses.
Dosage	3-6mg/kg bodyweight for performance. 100-200mg for cognitive use.
Timing	30-60 min pre-workout. Never after 2pm for normal sleepers.
Cost	Essentially free.
Evidence Grade	A+ — One of the most studied ergogenic compounds in sports science.
Synergies	L-Theanine (reduces jitteriness, improves focus quality). Beta-Alanine. Creatine.
Warnings	Cycle off for 2+ weeks to reset tolerance. Never combine with stimulant medications without caution. Cut off at 1pm.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
9/10	10/10	10/10	10/10	9/10

ELECTROLYTES
Category	Sport & Performance
Intro	Sodium, potassium, magnesium, and calcium maintain fluid balance, nerve conduction, and muscle contraction. Lost through sweat — replacement is critical for performance and recovery, especially in high-volume training.
Mechanism	Sodium: primary extracellular cation, regulates fluid volume. Potassium: primary intracellular cation, membrane potential. Magnesium: ATP stability, muscle relaxation. Calcium: muscle contraction trigger.
Benefits	Prevents hyponatremia in high sweat output. Reduces cramps. Maintains performance in heat. Cognitive function during prolonged effort.
Negatives	Over-supplementation rarely causes issues if kidneys are healthy.
Dosage	Sodium 500-1000mg intra/post workout. Potassium 1000-3000mg/day from diet + supplement. Magnesium 300-400mg/day.
Timing	During and after training. Morning for baseline.
Cost	€5-15/month.
Evidence Grade	A — Essential physiology.
Synergies	Creatine (creatine increases intracellular water — electrolytes complement). Hydration.
Warnings	Excessive sodium without adequate potassium raises blood pressure. Balance is key.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
8/10	9/10	9/10	9/10	8/10

EAA / BCAA
Category	Sport & Performance
Intro	Essential Amino Acids (EAA) are the 9 amino acids the body cannot synthesize. BCAAs (Leucine, Isoleucine, Valine) are a subset. If protein intake is adequate (1.6g+/kg), standalone BCAA/EAA supplementation adds minimal benefit. Useful intra-workout when training fasted.
Mechanism	Leucine activates mTOR → MPS. EAAs provide all substrates for muscle protein synthesis. BCAAs oxidized for energy during prolonged exercise.
Benefits	Muscle protein synthesis stimulation. Useful during fasted training. Reduces muscle breakdown during caloric deficit.
Negatives	Essentially useless if protein targets are met from food. Expensive per gram of protein vs whey.
Dosage	10-15g EAA intra-workout if fasted training. Skip if adequate protein intake.
Timing	Intra-workout only if relevant.
Cost	€20-40/month — often better spent on more protein.
Evidence Grade	B — Context-dependent. If protein targets met, evidence minimal.
Synergies	Protein shakes (just get more protein). Intraworkout
Warnings	Don't buy BCAAs if hitting protein targets, waste of money. EAAs more complete.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
5/10	9/10	6/10	6/10	5/10

L-GLUTAMINE
Category	Sport & Performance
Intro	Most abundant amino acid in the body. Conditionally essential body can synthesize it but requirements may exceed synthesis under extreme stress (surgery, burns, intense training). Marketed heavily to athletes but evidence is weak for most claims.
Mechanism	Primary fuel source for enterocytes (gut cells) and immune cells. Involved in nitrogen transport between organs. Gluconeogenesis precursor.
Benefits	Gut integrity support in clinical settings. Immune function under extreme stress. Glycogen resynthesis at very high doses.
Negatives	Very limited evidence for muscle recovery or hypertrophy in healthy athletes with adequate protein intake.
Dosage	5-10g/day if using for gut health.
Timing	With meals for gut effects.
Cost	€10-20/month.
Evidence Grade	C+ — Strong evidence in clinical/critical care settings. Minimal evidence for gym performance.
Synergies	Probiotics (gut health stack).
Warnings	Don't expect performance improvements if protein intake is adequate. Useful mainly for gut integrity.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
4/10	9/10	4/10	8/10	4/10

── RECOVERY & HEALTH ──

ASHWAGANDHA (KSM-66)
Category	Recovery & Health
Intro	Adaptogenic herb with the strongest evidence base among adaptogens. KSM-66 is the most studied root extract with standardized withanolide content. Reduces cortisol, improves stress resilience, and has legitimate anabolic and anxiolytic effects.
Mechanism	Inhibits HPA axis overactivation → reduces cortisol. GABA-A receptor modulation (anxiolytic). Blocks NLRP3 inflammasome. Increases testosterone via LH upregulation. Thyroid-stimulating effects via TSH.
Benefits	Cortisol reduction 14-28%. Testosterone increase in men with suboptimal levels (+15-17% in RCTs). Anxiety reduction. Improved sleep quality. Strength and muscle mass in training studies.
Negatives	Thyroid stimulation — contraindicated with thyroid conditions. Mild GABAergic — avoid stacking with Etifoxine/Pregabalin same day. Rare liver cases (very high doses).
Dosage	300-600mg KSM-66 extract/day.
Timing	Evening with food, promotes sleep and cortisol reduction.
Cost	€15-25/month.
Evidence Grade	B+ — Multiple RCTs. KSM-66 specifically well-studied.
Synergies	Magnesium (sleep stack). Zinc (testosterone stack). Never same day as Etifoxine or Pregabalin.
Warnings	Thyroid stimulation est TSH before and at 8 weeks. Avoid with thyroid conditions. Add to GABAergic load cautiously.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	9/10	7/10	8/10	7/10

CURCUMIN + PIPERINE
Category	Recovery & Health
Intro	Active compound of turmeric. Powerful anti-inflammatory but has notoriously poor bioavailability — solved by combining with piperine (black pepper extract) which inhibits CYP3A4 and increases curcumin absorption 20x.
Mechanism	Inhibits NF-κB (master inflammatory transcription factor). COX-2 and LOX inhibition (similar mechanism to NSAIDs without GI damage). Activates Nrf2 (antioxidant response). AMPK activation.
Benefits	Anti-inflammatory effects comparable to NSAIDs in some studies. Joint pain reduction. Reduced DOMS. Potential nootropic effects. Antioxidant.
Negatives	Poor bioavailability without piperine. Piperine inhibits CYP3A4 — may affect drug metabolism.
Dosage	500-1000mg curcumin + 5-10mg piperine (or bioperine). Or use phytosome form for enhanced absorption.
Timing	With fatty meal.
Cost	€10-20/month.
Evidence Grade	B — Strong in-vitro/animal. Human evidence moderate but growing.
Synergies	Omega-3 (complementary anti-inflammatory). Boswellia (joint stack).
Warnings	Piperine affects drug metabolism — check interactions with any medications. High doses may cause GI upset.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	8/10	6/10	8/10	6/10

COLLAGEN PEPTIDES
Category	Recovery & Health
Intro	Hydrolyzed collagen provides specific amino acids (glycine, proline, hydroxyproline) that stimulate fibroblast collagen synthesis. Unlike gelatin, hydrolyzed peptides are absorbed as di/tripeptides and accumulate in cartilage and skin.
Mechanism	Hydrolyzed peptides → absorbed intact → stimulate fibroblasts in skin and joints → upregulate collagen type I and II synthesis. Requires vitamin C for hydroxylation of proline/lysine residues.
Benefits	Joint pain reduction (well-evidenced for cartilage). Skin elasticity improvement. Tendon and ligament health. Gut lining integrity.
Negatives	Not a complete protein — lacks tryptophan. Don't replace regular protein with collagen.
Dosage	10-15g/day hydrolyzed collagen. Must be taken with Vitamin C for effect.
Timing	Pre-exercise (15-60 min before for joint effects) or any time for skin.
Cost	€20-35/month.
Evidence Grade	B — Good human RCT data for joints and skin specifically.
Synergies	Vitamin C (essential for collagen synthesis). GHK-Cu (complementary collagen pathway).
Warnings	Always take with Vitamin C. Not a protein source — supplement on top of regular protein.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	9/10	7/10	7/10	7/10

MELATONIN
Category	Recovery & Health
Intro	Primary circadian rhythm hormone. Produced by pineal gland in response to darkness. Supplemental melatonin is most effective for circadian rhythm disorders (jet lag, shift work) and sleep onset — NOT for sleep duration or quality. Lowest effective dose principle applies.
Mechanism	Binds MT1/MT2 receptors in SCN (suprachiasmatic nucleus) → shifts circadian phase. Does not directly induce sleep — signals that it is nighttime. Also antioxidant and immunomodulatory at higher doses.
Benefits	Sleep onset acceleration. Jet lag treatment. Antioxidant at higher doses. Potential anti-cancer properties (ongoing research).
Negatives	Next-day grogginess at >3mg. Tolerance development with chronic high-dose use. Hormonal effects possible in adolescents at high doses.
Dosage	0.5–1mg is optimal for sleep onset. 3-5mg only if needed for jet lag.
Timing	30-60 minutes before target sleep time. Darkness required for effect.
Cost	Very cheap. €5-10 for months.
Evidence Grade	A — Well-studied for circadian effects. Less evidence for improving sleep quality in normal sleepers.
Synergies	Magnesium (sleep stack). Ashwagandha. L-Theanine.
Warnings	Start at 0.5mg — higher is not better. Avoid >3mg long-term especially in adolescents due to HPG axis potential effects.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	10/10	8/10	10/10	7/10

L-THEANINE
Category	Recovery & Health
Intro	Amino acid found almost exclusively in green tea. Produces alpha brain wave relaxation without sedation. Classically combined with caffeine for improved focus quality and reduced jitteriness.
Mechanism	GABA-A positive modulator (mild). Glutamate receptor antagonism (anti-excitatory). Increases alpha brain wave activity. Inhibits caffeine's anxiogenic effects via adenosine pathway modulation.
Benefits	Relaxed alertness without sedation. Reduces caffeine anxiety and jitteriness. Improved focus quality. Mild anxiolytic for daily use.
Negatives	Very mild effects alone. No significant side effects.
Dosage	100-200mg with caffeine (1:2 ratio caffeine:theanine). Or 200-400mg standalone for relaxation.
Timing	With caffeine pre-workout. Or evening for relaxation.
Cost	Extremely cheap. €5-10/month.
Evidence Grade	B — RCT evidence for caffeine+theanine combo specifically. Good standalone data for relaxation.
Synergies	Caffeine (classic combo — significantly better together). Magnesium for sleep.
Warnings	No significant interactions. Mild GABA modulation — add to total GABAergic load if relevant.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	10/10	7/10	10/10	7/10

PROBIOTICS
Category	Recovery & Health
Intro	Live microorganisms that confer health benefits when consumed in adequate amounts. The gut microbiome influences immunity, mood, inflammation, and nutrient absorption. Strain specificity matters enormously, not all probiotics are interchangeable.
Mechanism	Colonize gut → compete with pathogenic bacteria (competitive exclusion). Produce short-chain fatty acids (butyrate → colonocyte energy). Modulate gut-associated lymphoid tissue. Gut-brain axis via vagus nerve.
Benefits	Improved gut health and digestion. Enhanced immune function. Potential mood and anxiety reduction (gut-brain axis). Improved skin health indirectly via gut-skin axis.
Negatives	Strain-specific effects, generic multi-strain products may have weak evidence. SIBO patients may worsen.
Dosage	Colony-forming units (CFU) 5-50 billion/day. Specific strains for specific conditions.
Timing	Morning before breakfast or as directed.
Cost	€15-30/month for quality product.
Evidence Grade	B — Strain-specific evidence varies from A to C. Lactobacillus and Bifidobacterium have most data.
Synergies	Prebiotics (fiber feeds probiotics — synbiotics).
Warnings	Choose evidence-based strains for your specific goal. Refrigerated products generally more viable.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	8/10	6/10	7/10	6/10

COQ10 (UBIQUINOL)
Category	Recovery & Health
Intro	Coenzyme Q10 is an endogenous electron carrier in the mitochondrial electron transport chain. Plasma levels decline with age and are depleted by statin drugs. Ubiquinol form (reduced CoQ10) has significantly better bioavailability than ubiquinone.
Mechanism	Electron carrier between Complex I/II and Complex III in ETC → ATP synthesis. Antioxidant in lipid bilayers. Regenerates Vitamin E. At high doses, some NO-mediated vasodilation.
Benefits	Energy production support. Antioxidant. Statin-induced myopathy prevention. Cardiovascular support. Migraine prevention.
Negatives	At 18 with normal mitochondrial function, limited additional benefit. Expensive for the evidence.
Dosage	100-300mg ubiquinol/day with fatty meal.
Timing	With largest fatty meal.
Cost	€20-40/month for quality ubiquinol.
Evidence Grade	B — Good evidence for statin users and elderly. Limited evidence in young healthy subjects.
Synergies	PQQ (mitochondrial synergy). Vitamin E. Omega-3.
Warnings	Use ubiquinol (reduced form) not ubiquinone if budget allows,significantly better absorption. Less necessary at age 17-18.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
5/10	8/10	6/10	5/10	5/10

─ LONGEVITY & NOOTROPICS ──

RHODIOLA ROSEA
Category	Longevity & Nootropics
Intro	Adaptogen with the strongest acute cognitive and anti-fatigue evidence among adaptogens. Modulates stress response differently from Ashwagandha — more stimulating, better for cognitive performance under stress and fatigue than for anxiety.
Mechanism	Inhibits MAO-A and MAO-B (mild) → increases monoamine availability. Activates Hsp70 (stress protein). Inhibits COMT → prolongs catecholamine availability. Activates neuropeptide Y.
Benefits	Cognitive performance under fatigue. Reduced mental fatigue in students/workers. Exercise performance improvement. Anti-depressant effects (comparable to sertraline in one RCT).
Negatives	Can be stimulating avoid in the evening. Some people experience irritability.
Dosage	200-600mg standardized extract (3% rosavins, 1% salidroside)/day.
Timing	Morning — stimulating. Not evening.
Cost	€10-20/month.
Evidence Grade	B — Multiple human RCTs for fatigue and cognitive performance.
Synergies	Ashwagandha (complementary adaptogens — different mechanisms). Caffeine.
Warnings	Stimulating take morning only. May cause insomnia if taken late. Mild MAO inhibition — caution with serotonergic compounds.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	8/10	6/10	8/10	7/10

BACOPA MONNIERI
Category	Longevity & Nootropics
Intro	Ayurvedic adaptogen with the strongest evidence among herbs for memory consolidation and learning. Effects are NOT acute — requires 8-12 weeks of daily supplementation for full effect (bacosides must accumulate).
Mechanism	Bacosides enhance synaptic transmission in hippocampus. Antioxidant via superoxide dismutase upregulation. Mild acetylcholinesterase inhibition. Reduces β-amyloid formation. Adaptogenic cortisol reduction.
Benefits	Improved memory consolidation (long-term, not acute). Reduced anxiety. Neuroprotective. Cognitive performance in older adults.
Negatives	Requires 8-12 weeks for effect — patience essential. GI upset if taken without food. Potential sedation.
Dosage	300-450mg standardized extract (20-55% bacosides) with food.
Timing	With fatty meal, morning or evening.
Cost	€10-20/month.
Evidence Grade	B — Multiple RCTs showing memory improvement, especially in older adults. Some in young healthy subjects.
Synergies	Ashwagandha (stress+memory stack). Lion's Mane.
Warnings	GI upset without food. Do not expect acute results. 12-week minimum trial.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	8/10	6/10	8/10	6/10

LION'S MANE (HERICIUM ERINACEUS)
Category	Longevity & Nootropics
Intro	Medicinal mushroom that stimulates NGF (nerve growth factor) synthesis. The most interesting functional mushroom for cognitive applications. Erinacines and hericenones are the active compounds.
Mechanism	Erinacines (small enough to cross BBB) directly stimulate NGF synthesis. Hericenones stimulate peripheral NGF. NGF promotes neuronal survival, synaptic plasticity, and myelination.
Benefits	Potential cognitive improvement. Neuroregeneration support. Mood improvement. Potential neuroprotection. Gut-brain axis benefits (gut NGF).
Negatives	DHT concerns at very high doses (aromatase/5AR interaction) — unconfirmed at normal doses. Most human evidence in elderly MCI patients.
Dosage	500-3000mg/day of fruiting body extract (not mycelium on grain).
Timing	Morning or split dosing.
Cost	€15-30/month for quality extract.
Evidence Grade	B- — Promising human data in MCI patients. Limited data in healthy young subjects.
Synergies	Bacopa (NGF + memory). Omega-3 (neuronal membrane support).
Warnings	Ensure fruiting body extract not mycelium on grain (common adulteration). Some anecdotal DHT concerns at high doses.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
6/10	8/10	5/10	7/10	6/10

Hit 100k more than 100000 characters.

@aaronbp @Datto29 @greylord @Jesus_ist_König @gunterrr

til<3D · 2026-04-02T04:19:55-0500

ASTAXANTHIN
Category	Longevity & Nootropics
Intro	Xanthophyll carotenoid — the most powerful antioxidant among carotenoids, 550x stronger than Vitamin E and 6000x stronger than Vitamin C against singlet oxygen. Produced by microalgae Haematococcus pluvialis. Responsible for pink color in salmon/flamingos.
Mechanism	Unique molecular structure allows it to span cell membranes completely — scavenges ROS on both sides. Does not become pro-oxidant unlike beta-carotene. Anti-inflammatory via NF-κB inhibition. Skin UV protection.
Benefits	Skin quality and UV protection. Exercise recovery (reduced oxidative damage). Eye health. Cardiovascular protection. Anti-inflammatory.
Negatives	Gives slight orange skin tint at high doses (harmless). Expensive per effective dose.
Dosage	4-12mg/day with fatty meal.
Timing	With fatty meal.
Cost	€15-30/month.
Evidence Grade	B — Good human RCT data for skin and exercise recovery.
Synergies	Vitamin E (fat-soluble antioxidant synergy). Omega-3 (complementary for skin and cardiovascular).
Warnings	Benign orange tint at high doses. Ensure algae-sourced (not synthetic) for best bioavailability.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
7/10	8/10	6/10	7/10	6/10

NMN / NR (NAD+ PRECURSORS)
Category	Longevity & Nootropics
Intro	NAD+ precursors that raise intracellular NAD+ levels. NAD+ declines with age — with most pronounced deficit after 40. Every significant positive human RCT enrolled middle-aged or elderly subjects. Not appropriate at 17-18 where NAD+ is already at peak.
Mechanism	NMN → NMN → NAD+. NR → NMN → NAD+. NAD+ activates sirtuins (SIRT1-7), PARP1 (DNA repair), and CD38. CD38 is the primary NAD+-consuming enzyme that increases with age and inflammation.
Benefits	Mitochondrial function in elderly. DNA repair. Sirtuin activation. Muscle function in aged subjects. Potential healthspan extension.
Negatives	NOT APPROPRIATE UNDER 35. NAD+ peaks between ages 15-30. All meaningful human RCT data from 40+ populations. No demonstrated benefit in healthy young subjects. Expensive and wasteful at 17-18.
Dosage	250-500mg NMN or NR/day (if age-appropriate).
Timing	Morning.
Cost	€40-80/month — not worth it at your age.
Evidence Grade	B- (elderly), C (young healthy). 2025 meta-analysis shows no muscle benefit in young subjects.
Synergies	5-amino-1MQ (CD38 inhibitor — preserve NAD+ rather than add more). Age 35+ only.
Warnings	DO NOT SUPPLEMENT AT 17-18. Your NAD+ is at peak. Save money for relevant supplements.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
2/10	9/10	3/10	4/10	2/10

RESVERATROL
Category	Longevity & Nootropics
Intro	Polyphenol found in red wine, grapes, and berries. Claimed SIRT1 activator and longevity compound. The evidence in healthy humans is considerably weaker than animal studies suggest.
Mechanism	Claimed: SIRT1 activation (disputed). NF-κB inhibition (anti-inflammatory). MAO-A/B inhibition. Estrogen receptor modulation. Inhibits platelet aggregation.
Benefits	Antioxidant effects. Anti-inflammatory. Potential cardiovascular protection. Possible SIRT1-mediated effects.
Negatives	Very poor bioavailability (single-pass metabolism). Anti-estrogenic effects relevant in males. Most animal studies used doses not achievable with supplementation. Human evidence weak.
Dosage	150-500mg/day. Pterostilbene has superior bioavailability.
Timing	With food.
Cost	€15-30/month.
Evidence Grade	C+ — Strong animal data. Weak human RCT evidence for meaningful outcomes.
Synergies	NMN/NR (SIRT1 pathway). Quercetin. Piperine for bioavailability.
Warnings	Anti-estrogenic effects — potentially beneficial for males but monitor. Use pterostilbene for better bioavailability.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
4/10	8/10	3/10	6/10	4/10

SPERMIDINE
Category	Longevity & Nootropics
Intro	Polyamine compound found in wheat germ, soybeans, and aged cheese. Naturally declines with age. Induces autophagy — cellular self-cleaning process. Genuinely interesting longevity compound with growing human evidence base.
Mechanism	Inhibits EP300 acetyltransferase → activates autophagy (cellular degradation and recycling of damaged components). Inhibits NF-κB. Stabilizes mitochondrial membrane potential. Inhibits histone acetyltransferase.
Benefits	Autophagy induction. Cardiovascular health (observational). Memory improvement in elderly. Anti-aging potential. Anti-inflammatory.
Negatives	Limited human RCT data. Long-term safety unknown. Age-appropriateness at 18 unclear.
Dosage	1-5mg/day spermidine (from wheat germ extract).
Timing	Any time.
Cost	€20-40/month for quality product.
Evidence Grade	B- — Growing human evidence. Observational strong. RCTs emerging.
Synergies	NMN (longevity stack — age 35+ optimal). Autophagy-inducing fasting.
Warnings	Less necessary at 17-18 when autophagy is already functional. Consider at 25+.

Ratings:

Effectiveness	Ease of Use	Evidence	Cost	Overall
5/10	8/10	4/10	5/10	5/10

KEY INTERACTIONS TO KNOW

Supplement Interactions
Zinc + Iron	Compete for absorption. Separate by 2+ hours.
Zinc + Copper	High-dose zinc depletes copper. Supplement 1-2mg copper/day with chronic zinc >25mg.
Magnesium + Zinc	Compete at very high doses. Fine at standard doses. Separate if concerned.
Citrulline + Tadalafil	Additive vasodilation — reduce citrulline dose when using PDE5 inhibitors.
Piperine + Medications	Inhibits CYP3A4 — increases blood levels of many drugs. Check interactions.
Ashwagandha + Thyroid	Stimulates TSH/T4 — contraindicated with thyroid conditions. Test TSH.
Ashwagandha + GABAergics	Additive CNS depression with Etifoxine/Pregabalin. Never same day.
Iron + Vitamin C	Take together — Vit C increases non-heme iron absorption 2-3x.
D3 + K2	Always combine — K2 directs D3-driven calcium to bones not arteries.
Caffeine + L-Theanine	Classic synergy — theanine reduces caffeine anxiety. 1:2 ratio.

Supplements I take

Supplement

Omega-3 Triglycerides

Multivitamin

Vitamin D3 + K2

Electrolytes

Creatine Monohydrate 5g

Maltodextrin

Copper

Zinc (paused 2 weeks because i use GHK-Cu)

Melatonin

Taurin

@kirkfoidslayer67 @0bs @reyalsnoom @tqbiq @marlx

Ihatemylooks12 · 2026-04-02T04:20:58-0500

"Cope Megathread"

Mess · 2026-04-02T04:22:17-0500

Very cool.

nvr3noug6 · 2026-04-02T04:22:43-0500

DNR+Bookmarked+Mirin effort+Bump.

til<3D · 2026-04-02T04:23:15-0500

Ihatemylooks12 said:
"Cope Megathread"

Guide wich I wrote like 2 weeks ago

Navity · 2026-04-02T04:24:41-0500

Will read every molecule evem though supplements are mostly cope and wont do shit.

Navity · 2026-04-02T04:25:30-0500

til<3D said:
ASTAXANTHIN

Category
Longevity & Nootropics
Intro
Xanthophyll carotenoid — the most powerful antioxidant among carotenoids, 550x stronger than Vitamin E and 6000x stronger than Vitamin C against singlet oxygen. Produced by microalgae Haematococcus pluvialis. Responsible for pink color in salmon/flamingos.
Mechanism
Unique molecular structure allows it to span cell membranes completely — scavenges ROS on both sides. Does not become pro-oxidant unlike beta-carotene. Anti-inflammatory via NF-κB inhibition. Skin UV protection.
Benefits
Skin quality and UV protection. Exercise recovery (reduced oxidative damage). Eye health. Cardiovascular protection. Anti-inflammatory.
Negatives
Gives slight orange skin tint at high doses (harmless). Expensive per effective dose.
Dosage
4-12mg/day with fatty meal.
Timing
With fatty meal.
Cost
€15-30/month.
Evidence Grade
B — Good human RCT data for skin and exercise recovery.
Synergies
Vitamin E (fat-soluble antioxidant synergy). Omega-3 (complementary for skin and cardiovascular).
Warnings
Benign orange tint at high doses. Ensure algae-sourced (not synthetic) for best bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
8/10
6/10
7/10
6/10

NMN / NR (NAD+ PRECURSORS)

Category
Longevity & Nootropics
Intro
NAD+ precursors that raise intracellular NAD+ levels. NAD+ declines with age — with most pronounced deficit after 40. Every significant positive human RCT enrolled middle-aged or elderly subjects. Not appropriate at 17-18 where NAD+ is already at peak.
Mechanism
NMN → NMN → NAD+. NR → NMN → NAD+. NAD+ activates sirtuins (SIRT1-7), PARP1 (DNA repair), and CD38. CD38 is the primary NAD+-consuming enzyme that increases with age and inflammation.
Benefits
Mitochondrial function in elderly. DNA repair. Sirtuin activation. Muscle function in aged subjects. Potential healthspan extension.
Negatives
NOT APPROPRIATE UNDER 35. NAD+ peaks between ages 15-30. All meaningful human RCT data from 40+ populations. No demonstrated benefit in healthy young subjects. Expensive and wasteful at 17-18.
Dosage
250-500mg NMN or NR/day (if age-appropriate).
Timing
Morning.
Cost
€40-80/month — not worth it at your age.
Evidence Grade
B- (elderly), C (young healthy). 2025 meta-analysis shows no muscle benefit in young subjects.
Synergies
5-amino-1MQ (CD38 inhibitor — preserve NAD+ rather than add more). Age 35+ only.
Warnings
DO NOT SUPPLEMENT AT 17-18. Your NAD+ is at peak. Save money for relevant supplements.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
2/10
9/10
3/10
4/10
2/10

RESVERATROL

Category
Longevity & Nootropics
Intro
Polyphenol found in red wine, grapes, and berries. Claimed SIRT1 activator and longevity compound. The evidence in healthy humans is considerably weaker than animal studies suggest.
Mechanism
Claimed: SIRT1 activation (disputed). NF-κB inhibition (anti-inflammatory). MAO-A/B inhibition. Estrogen receptor modulation. Inhibits platelet aggregation.
Benefits
Antioxidant effects. Anti-inflammatory. Potential cardiovascular protection. Possible SIRT1-mediated effects.
Negatives
Very poor bioavailability (single-pass metabolism). Anti-estrogenic effects relevant in males. Most animal studies used doses not achievable with supplementation. Human evidence weak.
Dosage
150-500mg/day. Pterostilbene has superior bioavailability.
Timing
With food.
Cost
€15-30/month.
Evidence Grade
C+ — Strong animal data. Weak human RCT evidence for meaningful outcomes.
Synergies
NMN/NR (SIRT1 pathway). Quercetin. Piperine for bioavailability.
Warnings
Anti-estrogenic effects — potentially beneficial for males but monitor. Use pterostilbene for better bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
4/10
8/10
3/10
6/10
4/10

SPERMIDINE

Category
Longevity & Nootropics
Intro
Polyamine compound found in wheat germ, soybeans, and aged cheese. Naturally declines with age. Induces autophagy — cellular self-cleaning process. Genuinely interesting longevity compound with growing human evidence base.
Mechanism
Inhibits EP300 acetyltransferase → activates autophagy (cellular degradation and recycling of damaged components). Inhibits NF-κB. Stabilizes mitochondrial membrane potential. Inhibits histone acetyltransferase.
Benefits
Autophagy induction. Cardiovascular health (observational). Memory improvement in elderly. Anti-aging potential. Anti-inflammatory.
Negatives
Limited human RCT data. Long-term safety unknown. Age-appropriateness at 18 unclear.
Dosage
1-5mg/day spermidine (from wheat germ extract).
Timing
Any time.
Cost
€20-40/month for quality product.
Evidence Grade
B- — Growing human evidence. Observational strong. RCTs emerging.
Synergies
NMN (longevity stack — age 35+ optimal). Autophagy-inducing fasting.
Warnings
Less necessary at 17-18 when autophagy is already functional. Consider at 25+.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
5/10
8/10
4/10
5/10
5/10

KEY INTERACTIONS TO KNOW

Supplement Interactions

Zinc + Iron
Compete for absorption. Separate by 2+ hours.
Zinc + Copper
High-dose zinc depletes copper. Supplement 1-2mg copper/day with chronic zinc >25mg.
Magnesium + Zinc
Compete at very high doses. Fine at standard doses. Separate if concerned.
Citrulline + Tadalafil
Additive vasodilation — reduce citrulline dose when using PDE5 inhibitors.
Piperine + Medications
Inhibits CYP3A4 — increases blood levels of many drugs. Check interactions.
Ashwagandha + Thyroid
Stimulates TSH/T4 — contraindicated with thyroid conditions. Test TSH.
Ashwagandha + GABAergics
Additive CNS depression with Etifoxine/Pregabalin. Never same day.
Iron + Vitamin C
Take together — Vit C increases non-heme iron absorption 2-3x.
D3 + K2
Always combine — K2 directs D3-driven calcium to bones not arteries.
Caffeine + L-Theanine
Classic synergy — theanine reduces caffeine anxiety. 1:2 ratio.

Supplements I take

Supplement
Omega-3 Triglycerides
Multivitamin
Vitamin D3 + K2
Electrolytes
Creatine Monohydrate 5g
Maltodextrin
Copper
Zinc (paused 2 weeks because i use GHK-Cu)
Melatonin
Taurin

@kirkfoidslayer67 @0bs @reyalsnoom @tqbiq @marlx

Holy shit wtf mirin thread

Mess · 2026-04-02T04:26:06-0500

Navity said:
Will read every molecule evem though supplements are mostly cope and wont do shit.

Navity said:
Holy shit wtf mirin thread

You did NOT read it that quickly.

Navity · 2026-04-02T04:29:17-0500

Mess said:
You did NOT read it that quickly.

I skimmed through it read about 3-4 Of the supplements, was so impressed by this grey, now I read all of em.

Jesus_ist_König · 2026-04-02T04:33:23-0500

Orexin-Antagonist besser als Melatonin

6footislaw · 2026-04-02T04:38:03-0500

good effort

Sujumh · 2026-04-02T04:38:55-0500

shit thread cant believe we're still talking about these vitamins in 2026

tqbiq · 2026-04-02T05:17:58-0500

z

til<3D said:
SUPPLEMENT MEGATHREAD

27 Supplements — Evidence, Dosing & Rankings

by til<3D

April 2026

DISCLAIMER

Read First
This guide covers supplements, not pharmaceuticals or peptides (covered in separate megathreads). Evidence grades reflect actual human data quality. A = multiple human RCTs. B = some human data. C = animal/in-vitro only.
Age Note
Some longevity compounds (NMN, Resveratrol, CoQ10) have evidence only in elderly subjects and provide minimal benefit at 17-18 years. These are clearly flagged.
Peptide Megathread
https://looksmax.org/threads/peptide-megathread.1975946/

QUICK REFERENCE — ALL 27 SUPPLEMENTS

Supplement
Category
Evidence
Cost
Overall
Vitamin D3
Foundation Nutrients & Vitamins
A
10/10
9/10
Vitamin K2 (MK-7)
Foundation Nutrients & Vitamins
B+
9/10
8/10
Magnesium Glycinate
Foundation Nutrients & Vitamins
A
9/10
9/10
Omega-3 (Fish Oil / Algae Oil)
Foundation Nutrients & Vitamins
A
8/10
9/10
Vitamin B12
Foundation Nutrients & Vitamins
A
10/10
9/10
Vitamin C
Foundation Nutrients & Vitamins
A
10/10
9/10
Zinc Bisglycinate
Foundation Nutrients & Vitamins
A
9/10
8/10
Iron
Foundation Nutrients & Vitamins
A
9/10
7/10
Iodine
Foundation Nutrients & Vitamins
A
10/10
7/10
Selenium
Foundation Nutrients & Vitamins
B+
10/10
7/10
Creatine Monohydrate
Sport & Performance
A+
10/10
10/10
Whey Protein / Vegan Protein
Sport & Performance
A
8/10
9/10
Beta-Alanine
Sport & Performance
B+
9/10
7/10
L-Citrulline / Citrulline Malate
Sport & Performance
B+
8/10
7/10
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Sport & Performance
B
6/10
6/10
Caffeine
Sport & Performance
A+
10/10
9/10
Electrolytes
Sport & Performance
A
9/10
8/10
EAA / BCAA
Sport & Performance
B
6/10
5/10
L-Glutamine
Sport & Performance
C+
8/10
4/10
Ashwagandha (KSM-66)
Recovery & Health
B+
8/10
7/10
Curcumin + Piperine
Recovery & Health
B
8/10
6/10
Collagen Peptides
Recovery & Health
B
7/10
7/10
Melatonin
Recovery & Health
A
10/10
7/10
L-Theanine
Recovery & Health
B
10/10
7/10
Probiotics
Recovery & Health
B
7/10
6/10
CoQ10 (Ubiquinol)
Recovery & Health
B
5/10
5/10
Rhodiola Rosea
Longevity & Nootropics
B
8/10
7/10
Bacopa Monnieri
Longevity & Nootropics
B
8/10
6/10
Lion's Mane (Hericium erinaceus)
Longevity & Nootropics
B-
7/10
6/10
Astaxanthin
Longevity & Nootropics
B
6/10
6/10
NMN / NR (NAD+ Precursors)
Longevity & Nootropics
B-
4/10
2/10
Resveratrol
Longevity & Nootropics
C+
6/10
4/10
Spermidine
Longevity & Nootropics
B-
5/10
5/10

ESSENTIAL STACK — MINIMUM EFFECTIVE SUPPLEMENTS

The Non-Negotiables

Tier 1 — Must Have
Vitamin D3+K2, Magnesium Glycinate, Omega-3, Vitamin B12 (I'm vegan thats why), Zinc Bisglycinate, Creatine Monohydrate, Protein Powder, Caffeine
Tier 2 — High Value
Collagen+Vit C, Ashwagandha KSM-66, L-Citrulline, HMB (in deficit), Electrolytes, Melatonin (situational)
Tier 3 — Optional
Curcumin, Probiotics, Beta-Alanine, L-Theanine, Astaxanthin, Rhodiola
Skip at 17-18
NMN/NR, CoQ10, Resveratrol, Spermidine — age-inappropriate or no evidence in young healthy subjects

SUPPLEMENT PROFILES BY CATEGORY

── FOUNDATION NUTRIENTS & VITAMINS ──

VITAMIN D3

Category
Foundation Nutrients & Vitamins
Intro
The most common micronutrient deficiency in the Western world. Synthesized in skin from UVB exposure indoor lifestyles and SPF use make supplementation necessary for most people year-round. Functions as a steroid hormone, not just a vitamin.
Mechanism
Converted to calcitriol (active form) in liver and kidneys. Calcitriol binds VDR (vitamin D receptor) in virtually every cell type — regulates >1000 genes. Stimulates calcium absorption in the gut. Modulates immune cell function.
Benefits
Testosterone support (VDR expression in Leydig cells). Immune regulation. Bone density. Mood and depression reduction. Muscle function. Reduced all-cause mortality at optimal levels.
Negatives
Toxicity above 10,000 IU/day long-term without K2 co-supplementation. Most people won't hit toxicity at 2,000-4,000 IU.
Dosage
2,000–5,000 IU/day with a fatty meal. Test serum 25(OH)D — target 100-150 nmol/L.
Timing
Morning or midday with fats.
Cost
Very cheap. €5-10 for 6+ months supply.
Evidence Grade
A — Extensive RCT data. One of the most studied micronutrients.
Synergies
Always combine with Vitamin K2 to direct calcium to bones rather than arteries.
Warnings
Take with K2. Test levels before and after.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
9/10
10/10
9/10
10/10
9/10

VITAMIN K2 (MK-7)

Category
Foundation Nutrients & Vitamins
Intro
K2 is distinct from K1 (leafy greens, blood clotting) — MK-7 form has long half-life and superior bioavailability. Essential partner to D3 supplementation. Carboxylates osteocalcin and matrix Gla protein.
Mechanism
Activates osteocalcin (directs calcium into bone matrix) and MGP (prevents arterial calcification). Without K2, D3-driven calcium absorption can deposit in arteries rather than bones.
Benefits
Prevents arterial calcification from high-dose D3. Bone density improvement. Cardiovascular protection. Potentially improves insulin sensitivity via osteocalcin.
Negatives
Minimal. Theoretical interaction with warfarin (avoid with blood thinners).
Dosage
100–200mcg MK-7/day with D3.
Timing
With D3 and fatty meal.
Cost
€8-15 for 3 months.
Evidence Grade
B+ — Strong mechanistic data. Good observational studies. RCT evidence for bone/CVD growing.
Synergies
D3 (essential pairing). Magnesium (activates D3).
Warnings
Avoid with anticoagulants. Use MK-7 form — MK-4 has poor bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
10/10
7/10
9/10
8/10

MAGNESIUM GLYCINATE

Category
Foundation Nutrients & Vitamins
Intro
Magnesium is the fourth most abundant mineral in the body and cofactor for 300+ enzymatic reactions. Deficiency is extremely common — soil depletion, processed foods, and sweating through training all contribute. Glycinate form has superior GI tolerance vs oxide/citrate.
Mechanism
ATP requires magnesium for stability (Mg-ATP complex). Regulates NMDA glutamate receptors (sleep/anxiety). Cofactor for vitamin D activation. Involved in protein synthesis, DNA repair, and muscle contraction/relaxation.
Benefits
Sleep quality improvement (reduces sleep onset latency). Reduced muscle cramps. Anxiety reduction via GABA/NMDA modulation. Cardiovascular health. Testosterone support.
Negatives
Loose stools at high doses — glycinate form minimizes this. Overdose rare with supplemental doses.
Dosage
300–400mg elemental magnesium/day. Glycinate typically 300mg elemental from 2 capsules.
Timing
Evening — promotes relaxation and sleep.
Cost
€10-20/month for quality glycinate.
Evidence Grade
A — Extremely well-studied. One of the most important supplements for athletes.
Synergies
D3+K2 (activates D3). Zinc (complementary electrolyte). Sleep stack with DSIP/melatonin.
Warnings
Separate from zinc by 2+ hours (compete for absorption at high doses). Diarrhea at >600mg/day.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
90/10
9/10
9/10
9/10

OMEGA-3 (FISH OIL / ALGAE OIL)

Category
Foundation Nutrients & Vitamins
Intro
EPA and DHA are essential long-chain omega-3 fatty acids. Western diets are massively omega-6 dominant, creating chronic pro-inflammatory imbalance. Algae oil is the vegan source — fish actually get their omega-3 from algae. Higher bioavailability in triglyceride vs ethyl ester form.
Mechanism
EPA/DHA incorporated into cell membranes → alters eicosanoid production toward anti-inflammatory prostaglandins. EPA competes with arachidonic acid for COX/LOX enzymes. DHA critical for brain cell membrane fluidity.
Benefits
Anti-inflammatory. Cardiovascular protection. Cognitive function support. Reduced DOMS and muscle inflammation post-training. Triglyceride reduction. Depression/mood improvement.
Negatives
Fish taste/burping with low-quality products. Blood thinning at very high doses (>5g EPA+DHA/day).
Dosage
2–3g combined EPA+DHA/day minimum. Optimally test Omega-3 Index — target >8%.
Timing
With fatty meal to improve absorption.
Cost
€15-30/month for quality product (Omega-3 Index tested brand).
Evidence Grade
A — Thousands of RCTs. One of the most evidence-backed supplements globally.
Synergies
Anti-inflammatory stack with Curcumin. Training recovery with Creatine.
Warnings
Check for ethyl ester vs triglyceride form. High doses may increase bleeding time.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
9/10
9/10
9/10
8/10
9/10

VITAMIN B12

Category
Foundation Nutrients & Vitamins
Intro
Essential for nervous system function, red blood cell formation, and DNA synthesis. Only found naturally in animal products — vegans and vegetarians are at significant deficiency risk. Deficiency develops slowly (liver stores last 2-7 years) but causes irreversible neurological damage if untreated.
Mechanism
Methylcobalamin form: methyl group donor in methionine cycle. Adenosylcobalamin: cofactor in mitochondrial energy metabolism. Required for myelin sheath synthesis.
Benefits
Prevents megaloblastic anemia. Maintains neurological function. Energy metabolism support. DNA synthesis. Essential for vegans/vegetarians.
Negatives
Excess excreted in urine — extremely difficult to overdose. Upper limit not established.
Dosage
500–1000mcg/day cyanocobalamin OR 250–500mcg methylcobalamin. Every other day at 500mcg if levels already optimal.
Timing
Morning with food.
Cost
Very cheap. €5-10 for months supply.
Evidence Grade
A — Essential nutrient with extensive evidence.
Synergies
Folate (B9) — works synergistically in methionine cycle. B-Complex.
Warnings
Check serum B12 — optimal range 300-600 pg/ml. Reduce to every other day if >800.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
9/10
10/10
9/10
10/10
9/10

VITAMIN C

Category
Foundation Nutrients & Vitamins
Intro
Ascorbic acid. Water-soluble antioxidant and enzymatic cofactor. Cannot be synthesized by humans (due to GLO gene mutation). Highest concentration in adrenal glands and anterior pituitary. Essential for collagen hydroxylation.
Mechanism
Cofactor for prolyl and lysyl hydroxylase → required for collagen cross-linking. Antioxidant: electron donor, regenerates vitamin E. Supports immune cell function. Enhances non-heme iron absorption.
Benefits
Collagen synthesis (skin, tendon, cartilage). Immune support. Antioxidant protection. Non-heme iron absorption enhancement (take with iron supplements). Cortisol regulation.
Negatives
GI distress at high doses (>2g/day). Kidney stone risk theoretically increased at very high doses in predisposed individuals.
Dosage
500–1000mg/day. Split dosing for higher amounts.
Timing
With meals to reduce GI upset.
Cost
Extremely cheap. €3-8/month.
Evidence Grade
A — Essential nutrient. Collagen and immune evidence very strong.
Synergies
Iron (take together). Collagen peptides (required for collagen synthesis).
Warnings
Avoid >2g/day long-term without medical reason. Liposomal form for better absorption if needed.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
10/10
9/10
10/10
9/10

ZINC BISGLYCINATE

Category
Foundation Nutrients & Vitamins
Intro
Zinc is an essential trace mineral involved in 300+ enzymatic reactions. Severely underconsumed in vegan/vegetarian diets due to phytate binding reducing bioavailability. Bisglycinate form has 2-3x better absorption than zinc oxide (most multivitamins).
Mechanism
Cofactor for testosterone biosynthesis enzymes. Required for 5-alpha reductase activity. DNA replication and protein synthesis. Wound healing and immune cell proliferation. Antioxidant via SOD enzyme.
Benefits
Testosterone optimization (prevents deficiency-driven low T). Immune function. Skin healing and acne reduction (inhibits P. acnes and reduces sebum). Wound healing. Taste and smell function.
Negatives
Nausea on empty stomach. Copper depletion with long-term high doses (>40mg/day) — supplement copper alongside.
Dosage
25–40mg elemental zinc/day. Bisglycinate preferred.
Timing
Evening with food. Separate from copper by 2+ hours.
Cost
€8-15/month.
Evidence Grade
A — Essential nutrient with strong RCT evidence for deficiency correction.
Synergies
Copper (must supplement alongside at 1:8 copper:zinc ratio). Magnesium. Vitamin A.
Warnings
Never exceed 40mg/day without monitoring. Copper supplementation essential with chronic zinc use. Separate from iron and calcium.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
9/10
8/10
9/10
8/10

IRON

Category
Foundation Nutrients & Vitamins
Intro
Most common micronutrient deficiency globally. Critical for hemoglobin (oxygen transport) and myoglobin (muscle oxygen storage). Particularly important for athletes (foot-strike hemolysis in runners) and vegans (non-heme iron has low bioavailability).
Mechanism
Component of heme group in hemoglobin and myoglobin. Required for cytochrome enzymes in electron transport chain. Cofactor for ribonucleotide reductase (DNA synthesis).
Benefits
Prevents iron-deficiency anemia. Athletic endurance and VO2max. Cognitive function. Energy levels. Hair health.
Negatives
Constipation with ferrous sulfate (use ferrous bisglycinate). Iron overload in hemochromatosis. Never supplement without confirmed deficiency — iron excess is pro-oxidant.
Dosage
Only supplement if serum ferritin <30 µg/L. Ferrous bisglycinate 14-25mg elemental iron/day.
Timing
Morning on empty stomach OR with Vitamin C for enhanced absorption.
Cost
€5-15/month.
Evidence Grade
A — Essential nutrient. Test before supplementing.
Synergies
Vitamin C (enhances absorption 2-3x). Avoid taking with calcium, zinc, or coffee.
Warnings
ALWAYS test ferritin first. Iron overload is dangerous. Do not supplement without confirmed deficiency.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
7/10
9/10
9/10
7/10

IODINE

Category
Foundation Nutrients & Vitamins
Intro
Essential for thyroid hormone synthesis (T3 and T4). Severe deficiency causes goiter and hypothyroidism. Western countries have adequate iodine from iodized salt and dairy — vegans avoiding these sources may be deficient.
Mechanism
Required for iodination of tyrosine residues in thyroglobulin → T4/T3 synthesis. T3 is the active thyroid hormone regulating metabolic rate, protein synthesis, and development.
Benefits
Thyroid function normalization. Metabolic rate. Cognitive function. Fetal development (critical during pregnancy).
Negatives
Excess iodine can paradoxically suppress thyroid function (Wolff-Chaikoff effect). Avoid supplementing if thyroid disease without medical guidance.
Dosage
150mcg/day (RDA). Vegans may need 250mcg. Check serum TSH before supplementing.
Timing
With food.
Cost
Extremely cheap. Often in multivitamins.
Evidence Grade
A — Essential nutrient.
Synergies
Selenium (required for iodine metabolism and T4→T3 conversion).
Warnings
Do not over-supplement. Check thyroid function first. Seaweed is variable and can deliver excessive iodine.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
9/10
9/10
10/10
7/10

SELENIUM

Category
Foundation Nutrients & Vitamins
Intro
Essential trace mineral with powerful antioxidant function via selenoproteins. Critical for thyroid hormone metabolism (T4→T3 conversion). Brazil nuts provide ~70-90mcg per nut — 2-3 nuts covers daily requirement.
Mechanism
Component of glutathione peroxidase (GPx) — master antioxidant enzyme. Required for deiodinase enzymes (T4→T3 conversion). Selenoprotein P protects endothelium. Sperm motility.
Benefits
Thyroid function optimization. Antioxidant protection. Immune function. Male fertility. Cancer risk reduction (observational).
Negatives
Narrow therapeutic window — toxicity above 400mcg/day causes selenosis (garlic breath, hair loss, nail abnormalities).
Dosage
100–200mcg/day. 2-3 Brazil nuts covers this without supplementation.
Timing
With food.
Cost
Extremely cheap. Or just eat Brazil nuts.
Evidence Grade
B+ — Strong mechanistic data. Some RCT evidence.
Synergies
Iodine (required for thyroid function together). Vitamin E (synergistic antioxidant).
Warnings
Do not exceed 400mcg/day. Easy to overdose with supplements + Brazil nuts combined. Test serum selenium if concerned.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
9/10
7/10
10/10
7/10

── SPORT & PERFORMANCE ──

CREATINE MONOHYDRATE

Category
Sport & Performance
Intro
The single most evidence-backed performance supplement in existence. Increases phosphocreatine stores in muscle → more rapid ATP regeneration during high-intensity efforts. Cheap, safe, and effective. Monohydrate is as good as any fancy form.
Mechanism
Phosphocreatine donates phosphate to ADP → rapid ATP regeneration. Increases intramuscular water retention → improved protein synthesis environment. Potential nootropic effects via brain creatine.
Benefits
5-15% strength and power improvement. Lean mass increase (partly water, partly genuine myofibrillar protein synthesis). Cognitive benefits under stress or sleep deprivation. Safe for long-term use.
Negatives
1-2kg water weight gain initially (intramuscular, not subcutaneous). Mild GI upset with loading phase — unnecessary to load.
Dosage
5g/day, every day. No loading needed. No cycling needed.
Timing
Any time — consistency matters more than timing. Post-workout with carbs slightly superior.
Cost
Extremely cheap. €10-15 for 3 months.
Evidence Grade
A+ — Hundreds of RCTs. ISSN considers it the safest and most effective performance supplement.
Synergies
Beta-Alanine (complementary ATP/buffer systems). Carbohydrates post-workout.
Warnings
No meaningful safety concerns at 5g/day long-term. Check creatinine levels if kidney concerns.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
10/10
10/10
10/10
10/10
10/10

WHEY PROTEIN / VEGAN PROTEIN

Category
Sport & Performance
Intro
Complete protein source with high leucine content — the key amino acid triggering mTOR and muscle protein synthesis. Whey has superior leucine content and absorption vs plant sources. For vegans: Pea+Rice blend provides complete amino acid profile approaching whey.
Mechanism
Leucine activates mTOR-S6K1 pathway → upregulates muscle protein synthesis. Provides essential amino acids as building blocks. Post-workout ingestion maximizes MPS in anabolic window.
Benefits
Muscle protein synthesis maximization. Convenient complete protein source. Satiety. Easy to hit daily protein targets.
Negatives
Whey can cause GI issues in lactose-intolerant individuals (use whey isolate). Quality varies significantly by brand.
Dosage
20-40g per serving. Total daily protein 1.6-2.2g/kg bodyweight.
Timing
Post-workout within 2 hours. Or any time to hit daily protein targets.
Cost
€30-60/month for quality product.
Evidence Grade
A — Protein requirements extremely well-studied. Whey specifically has extensive RCT data.
Synergies
Creatine (complementary for muscle building). Leucine addition for vegan proteins.
Warnings
Check for heavy metal contamination in plant proteins. Third-party tested brands preferred.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
9/10
10/10
9/10
8/10
9/10

BETA-ALANINE

Category
Sport & Performance
Intro
Non-essential amino acid that combines with histidine to form carnosine in muscle. Carnosine buffers hydrogen ions (H+) during intense exercise — delaying fatigue and improving capacity in the 1-4 minute intensity range. Characteristic tingling (paresthesia) is harmless.
Mechanism
Rate-limiting precursor to carnosine synthesis. Carnosine buffers intramuscular pH during high-intensity exercise by binding H+ ions. Improves performance specifically in the 60-240 second intensity range.
Benefits
Improved performance in high-intensity intervals, rowing, cycling, MMA. Potential muscle mass gains via improved training volume. Performance in 400-1500m running equivalent intensities.
Negatives
Paresthesia (tingling/flushing) — harmless but uncomfortable at high doses. Minimal at split dosing.
Dosage
3.2–6.4g/day. Split into 0.8-1.6g doses to minimize paresthesia. Loading takes 4-6 weeks.
Timing
Split throughout day with meals. Not acutely time-sensitive.
Cost
€10-20/month.
Evidence Grade
B+ — Strong meta-analysis data for high-intensity performance. ISSN position stand supports use.
Synergies
Creatine (different energy systems — highly complementary). Sodium Bicarbonate (stacking amplifies buffer effect).
Warnings
Paresthesia is safe but if unbearable use sustained-release form. Less relevant for pure strength training.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
8/10
8/10
9/10
7/10

L-CITRULLINE / CITRULLINE MALATE

Category
Sport & Performance
Intro
Citrulline is converted to arginine in the kidneys (superior oral bioavailability vs direct arginine). Arginine then converts to NO via eNOS. More effective than arginine supplementation for increasing plasma arginine and NO production.
Mechanism
Citrulline → Arginine (kidneys) → Nitric Oxide (via eNOS) → vasodilation. Also involved in urea cycle → reduces ammonia accumulation → delays fatigue. Malate form adds TCA cycle intermediate.
Benefits
Improved blood flow and muscle pump. Reduced muscle soreness (DOMS reduction ~40%). Improved endurance performance. Enhanced ATP production with malate form.
Negatives
GI upset at high doses. Some people non-responsive (genetic NOS polymorphisms).
Dosage
6-8g L-Citrulline or 8-10g Citrulline Malate (2:1 form) 30-60 min pre-workout.
Timing
30-60 minutes pre-workout.
Cost
€15-25/month.
Evidence Grade
B+ — Good RCT evidence for pump, DOMS, and endurance performance.
Synergies
Beetroot/nitrates (synergistic NO production). Agmatine (complementary NO pathway).
Warnings
Avoid stacking with PDE5 inhibitors (Tadalafil) at high doses — excessive vasodilation.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
9/10
7/10
8/10
7/10

HMB (BETA-HYDROXY BETA-METHYLBUTYRATE)

Category
Sport & Performance
Intro
Metabolite of leucine. Anti-catabolic compound that reduces muscle protein breakdown via ubiquitin-proteasome pathway inhibition. Most significant effects in caloric deficit, untrained individuals, or during periods of high catabolic stress.
Mechanism
Inhibits atrogin-1/MAFbx (muscle-specific E3 ubiquitin ligases) → reduces muscle protein degradation. Also activates mTOR (anabolic) and inhibits apoptosis in muscle cells. Free-acid form absorbed 25x faster than Ca-HMB.
Benefits
Muscle preservation during caloric deficit. Reduced muscle damage markers. Strength gains in untrained subjects. Post-surgery muscle preservation. Accelerated recovery.
Negatives
Effects minimal in well-fed experienced athletes in eucaloric state. Free-acid form expensive.
Dosage
3g/day of free-acid HMB. Or 3.4g Ca-HMB (lower bioavailability).
Timing
Split doses morning and pre-workout. Free-acid form: 30-60 min pre-workout.
Cost
€25-50/month for free-acid form.
Evidence Grade
B — ISSN supports use during caloric restriction. Less evidence in trained athletes at maintenance.
Synergies
Creatine (different mechanisms — complementary). Leucine (same pathway, HMB is the active metabolite).
Warnings
Use free-acid form for best results. Ca-HMB has significantly lower absorption.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
8/10
6/10
6/10
6/10

CAFFEINE

Category
Sport & Performance
Intro
Most widely used psychoactive substance globally. Adenosine receptor antagonist. Reliable ergogenic aid for most exercise modalities. Tolerance develops with daily use strategic use preserves effectiveness.
Mechanism
Competitive adenosine receptor antagonist → reduces fatigue signaling. Stimulates catecholamine release (adrenaline, noradrenaline). Increases dopamine signaling in PFC. Mobilizes free fatty acids (at rest).
Benefits
Improved endurance (3-12% in time trials). Strength increase 1-3%. Cognitive alertness and focus. Reduced perceived exertion. Thermogenic effect (modest).
Negatives
Tolerance with daily use. Withdrawal headaches. Disrupts sleep if taken after midday. Anxiety at high doses.
Dosage
3-6mg/kg bodyweight for performance. 100-200mg for cognitive use.
Timing
30-60 min pre-workout. Never after 2pm for normal sleepers.
Cost
Essentially free.
Evidence Grade
A+ — One of the most studied ergogenic compounds in sports science.
Synergies
L-Theanine (reduces jitteriness, improves focus quality). Beta-Alanine. Creatine.
Warnings
Cycle off for 2+ weeks to reset tolerance. Never combine with stimulant medications without caution. Cut off at 1pm.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
9/10
10/10
10/10
10/10
9/10

ELECTROLYTES

Category
Sport & Performance
Intro
Sodium, potassium, magnesium, and calcium maintain fluid balance, nerve conduction, and muscle contraction. Lost through sweat — replacement is critical for performance and recovery, especially in high-volume training.
Mechanism
Sodium: primary extracellular cation, regulates fluid volume. Potassium: primary intracellular cation, membrane potential. Magnesium: ATP stability, muscle relaxation. Calcium: muscle contraction trigger.
Benefits
Prevents hyponatremia in high sweat output. Reduces cramps. Maintains performance in heat. Cognitive function during prolonged effort.
Negatives
Over-supplementation rarely causes issues if kidneys are healthy.
Dosage
Sodium 500-1000mg intra/post workout. Potassium 1000-3000mg/day from diet + supplement. Magnesium 300-400mg/day.
Timing
During and after training. Morning for baseline.
Cost
€5-15/month.
Evidence Grade
A — Essential physiology.
Synergies
Creatine (creatine increases intracellular water — electrolytes complement). Hydration.
Warnings
Excessive sodium without adequate potassium raises blood pressure. Balance is key.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
8/10
9/10
9/10
9/10
8/10

EAA / BCAA

Category
Sport & Performance
Intro
Essential Amino Acids (EAA) are the 9 amino acids the body cannot synthesize. BCAAs (Leucine, Isoleucine, Valine) are a subset. If protein intake is adequate (1.6g+/kg), standalone BCAA/EAA supplementation adds minimal benefit. Useful intra-workout when training fasted.
Mechanism
Leucine activates mTOR → MPS. EAAs provide all substrates for muscle protein synthesis. BCAAs oxidized for energy during prolonged exercise.
Benefits
Muscle protein synthesis stimulation. Useful during fasted training. Reduces muscle breakdown during caloric deficit.
Negatives
Essentially useless if protein targets are met from food. Expensive per gram of protein vs whey.
Dosage
10-15g EAA intra-workout if fasted training. Skip if adequate protein intake.
Timing
Intra-workout only if relevant.
Cost
€20-40/month — often better spent on more protein.
Evidence Grade
B — Context-dependent. If protein targets met, evidence minimal.
Synergies
Protein shakes (just get more protein). Intraworkout
Warnings
Don't buy BCAAs if hitting protein targets, waste of money. EAAs more complete.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
5/10
9/10
6/10
6/10
5/10

L-GLUTAMINE

Category
Sport & Performance
Intro
Most abundant amino acid in the body. Conditionally essential body can synthesize it but requirements may exceed synthesis under extreme stress (surgery, burns, intense training). Marketed heavily to athletes but evidence is weak for most claims.
Mechanism
Primary fuel source for enterocytes (gut cells) and immune cells. Involved in nitrogen transport between organs. Gluconeogenesis precursor.
Benefits
Gut integrity support in clinical settings. Immune function under extreme stress. Glycogen resynthesis at very high doses.
Negatives
Very limited evidence for muscle recovery or hypertrophy in healthy athletes with adequate protein intake.
Dosage
5-10g/day if using for gut health.
Timing
With meals for gut effects.
Cost
€10-20/month.
Evidence Grade
C+ — Strong evidence in clinical/critical care settings. Minimal evidence for gym performance.
Synergies
Probiotics (gut health stack).
Warnings
Don't expect performance improvements if protein intake is adequate. Useful mainly for gut integrity.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
4/10
9/10
4/10
8/10
4/10

── RECOVERY & HEALTH ──

ASHWAGANDHA (KSM-66)

Category
Recovery & Health
Intro
Adaptogenic herb with the strongest evidence base among adaptogens. KSM-66 is the most studied root extract with standardized withanolide content. Reduces cortisol, improves stress resilience, and has legitimate anabolic and anxiolytic effects.
Mechanism
Inhibits HPA axis overactivation → reduces cortisol. GABA-A receptor modulation (anxiolytic). Blocks NLRP3 inflammasome. Increases testosterone via LH upregulation. Thyroid-stimulating effects via TSH.
Benefits
Cortisol reduction 14-28%. Testosterone increase in men with suboptimal levels (+15-17% in RCTs). Anxiety reduction. Improved sleep quality. Strength and muscle mass in training studies.
Negatives
Thyroid stimulation — contraindicated with thyroid conditions. Mild GABAergic — avoid stacking with Etifoxine/Pregabalin same day. Rare liver cases (very high doses).
Dosage
300-600mg KSM-66 extract/day.
Timing
Evening with food, promotes sleep and cortisol reduction.
Cost
€15-25/month.
Evidence Grade
B+ — Multiple RCTs. KSM-66 specifically well-studied.
Synergies
Magnesium (sleep stack). Zinc (testosterone stack). Never same day as Etifoxine or Pregabalin.
Warnings
Thyroid stimulation est TSH before and at 8 weeks. Avoid with thyroid conditions. Add to GABAergic load cautiously.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
9/10
7/10
8/10
7/10

CURCUMIN + PIPERINE

Category
Recovery & Health
Intro
Active compound of turmeric. Powerful anti-inflammatory but has notoriously poor bioavailability — solved by combining with piperine (black pepper extract) which inhibits CYP3A4 and increases curcumin absorption 20x.
Mechanism
Inhibits NF-κB (master inflammatory transcription factor). COX-2 and LOX inhibition (similar mechanism to NSAIDs without GI damage). Activates Nrf2 (antioxidant response). AMPK activation.
Benefits
Anti-inflammatory effects comparable to NSAIDs in some studies. Joint pain reduction. Reduced DOMS. Potential nootropic effects. Antioxidant.
Negatives
Poor bioavailability without piperine. Piperine inhibits CYP3A4 — may affect drug metabolism.
Dosage
500-1000mg curcumin + 5-10mg piperine (or bioperine). Or use phytosome form for enhanced absorption.
Timing
With fatty meal.
Cost
€10-20/month.
Evidence Grade
B — Strong in-vitro/animal. Human evidence moderate but growing.
Synergies
Omega-3 (complementary anti-inflammatory). Boswellia (joint stack).
Warnings
Piperine affects drug metabolism — check interactions with any medications. High doses may cause GI upset.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
8/10
6/10
8/10
6/10

COLLAGEN PEPTIDES

Category
Recovery & Health
Intro
Hydrolyzed collagen provides specific amino acids (glycine, proline, hydroxyproline) that stimulate fibroblast collagen synthesis. Unlike gelatin, hydrolyzed peptides are absorbed as di/tripeptides and accumulate in cartilage and skin.
Mechanism
Hydrolyzed peptides → absorbed intact → stimulate fibroblasts in skin and joints → upregulate collagen type I and II synthesis. Requires vitamin C for hydroxylation of proline/lysine residues.
Benefits
Joint pain reduction (well-evidenced for cartilage). Skin elasticity improvement. Tendon and ligament health. Gut lining integrity.
Negatives
Not a complete protein — lacks tryptophan. Don't replace regular protein with collagen.
Dosage
10-15g/day hydrolyzed collagen. Must be taken with Vitamin C for effect.
Timing
Pre-exercise (15-60 min before for joint effects) or any time for skin.
Cost
€20-35/month.
Evidence Grade
B — Good human RCT data for joints and skin specifically.
Synergies
Vitamin C (essential for collagen synthesis). GHK-Cu (complementary collagen pathway).
Warnings
Always take with Vitamin C. Not a protein source — supplement on top of regular protein.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
9/10
7/10
7/10
7/10

MELATONIN

Category
Recovery & Health
Intro
Primary circadian rhythm hormone. Produced by pineal gland in response to darkness. Supplemental melatonin is most effective for circadian rhythm disorders (jet lag, shift work) and sleep onset — NOT for sleep duration or quality. Lowest effective dose principle applies.
Mechanism
Binds MT1/MT2 receptors in SCN (suprachiasmatic nucleus) → shifts circadian phase. Does not directly induce sleep — signals that it is nighttime. Also antioxidant and immunomodulatory at higher doses.
Benefits
Sleep onset acceleration. Jet lag treatment. Antioxidant at higher doses. Potential anti-cancer properties (ongoing research).
Negatives
Next-day grogginess at >3mg. Tolerance development with chronic high-dose use. Hormonal effects possible in adolescents at high doses.
Dosage
0.5–1mg is optimal for sleep onset. 3-5mg only if needed for jet lag.
Timing
30-60 minutes before target sleep time. Darkness required for effect.
Cost
Very cheap. €5-10 for months.
Evidence Grade
A — Well-studied for circadian effects. Less evidence for improving sleep quality in normal sleepers.
Synergies
Magnesium (sleep stack). Ashwagandha. L-Theanine.
Warnings
Start at 0.5mg — higher is not better. Avoid >3mg long-term especially in adolescents due to HPG axis potential effects.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
10/10
8/10
10/10
7/10

L-THEANINE

Category
Recovery & Health
Intro
Amino acid found almost exclusively in green tea. Produces alpha brain wave relaxation without sedation. Classically combined with caffeine for improved focus quality and reduced jitteriness.
Mechanism
GABA-A positive modulator (mild). Glutamate receptor antagonism (anti-excitatory). Increases alpha brain wave activity. Inhibits caffeine's anxiogenic effects via adenosine pathway modulation.
Benefits
Relaxed alertness without sedation. Reduces caffeine anxiety and jitteriness. Improved focus quality. Mild anxiolytic for daily use.
Negatives
Very mild effects alone. No significant side effects.
Dosage
100-200mg with caffeine (1:2 ratio caffeine:theanine). Or 200-400mg standalone for relaxation.
Timing
With caffeine pre-workout. Or evening for relaxation.
Cost
Extremely cheap. €5-10/month.
Evidence Grade
B — RCT evidence for caffeine+theanine combo specifically. Good standalone data for relaxation.
Synergies
Caffeine (classic combo — significantly better together). Magnesium for sleep.
Warnings
No significant interactions. Mild GABA modulation — add to total GABAergic load if relevant.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
10/10
7/10
10/10
7/10

PROBIOTICS

Category
Recovery & Health
Intro
Live microorganisms that confer health benefits when consumed in adequate amounts. The gut microbiome influences immunity, mood, inflammation, and nutrient absorption. Strain specificity matters enormously, not all probiotics are interchangeable.
Mechanism
Colonize gut → compete with pathogenic bacteria (competitive exclusion). Produce short-chain fatty acids (butyrate → colonocyte energy). Modulate gut-associated lymphoid tissue. Gut-brain axis via vagus nerve.
Benefits
Improved gut health and digestion. Enhanced immune function. Potential mood and anxiety reduction (gut-brain axis). Improved skin health indirectly via gut-skin axis.
Negatives
Strain-specific effects, generic multi-strain products may have weak evidence. SIBO patients may worsen.
Dosage
Colony-forming units (CFU) 5-50 billion/day. Specific strains for specific conditions.
Timing
Morning before breakfast or as directed.
Cost
€15-30/month for quality product.
Evidence Grade
B — Strain-specific evidence varies from A to C. Lactobacillus and Bifidobacterium have most data.
Synergies
Prebiotics (fiber feeds probiotics — synbiotics).
Warnings
Choose evidence-based strains for your specific goal. Refrigerated products generally more viable.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
8/10
6/10
7/10
6/10

COQ10 (UBIQUINOL)

Category
Recovery & Health
Intro
Coenzyme Q10 is an endogenous electron carrier in the mitochondrial electron transport chain. Plasma levels decline with age and are depleted by statin drugs. Ubiquinol form (reduced CoQ10) has significantly better bioavailability than ubiquinone.
Mechanism
Electron carrier between Complex I/II and Complex III in ETC → ATP synthesis. Antioxidant in lipid bilayers. Regenerates Vitamin E. At high doses, some NO-mediated vasodilation.
Benefits
Energy production support. Antioxidant. Statin-induced myopathy prevention. Cardiovascular support. Migraine prevention.
Negatives
At 18 with normal mitochondrial function, limited additional benefit. Expensive for the evidence.
Dosage
100-300mg ubiquinol/day with fatty meal.
Timing
With largest fatty meal.
Cost
€20-40/month for quality ubiquinol.
Evidence Grade
B — Good evidence for statin users and elderly. Limited evidence in young healthy subjects.
Synergies
PQQ (mitochondrial synergy). Vitamin E. Omega-3.
Warnings
Use ubiquinol (reduced form) not ubiquinone if budget allows,significantly better absorption. Less necessary at age 17-18.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
5/10
8/10
6/10
5/10
5/10

─ LONGEVITY & NOOTROPICS ──

RHODIOLA ROSEA

Category
Longevity & Nootropics
Intro
Adaptogen with the strongest acute cognitive and anti-fatigue evidence among adaptogens. Modulates stress response differently from Ashwagandha — more stimulating, better for cognitive performance under stress and fatigue than for anxiety.
Mechanism
Inhibits MAO-A and MAO-B (mild) → increases monoamine availability. Activates Hsp70 (stress protein). Inhibits COMT → prolongs catecholamine availability. Activates neuropeptide Y.
Benefits
Cognitive performance under fatigue. Reduced mental fatigue in students/workers. Exercise performance improvement. Anti-depressant effects (comparable to sertraline in one RCT).
Negatives
Can be stimulating avoid in the evening. Some people experience irritability.
Dosage
200-600mg standardized extract (3% rosavins, 1% salidroside)/day.
Timing
Morning — stimulating. Not evening.
Cost
€10-20/month.
Evidence Grade
B — Multiple human RCTs for fatigue and cognitive performance.
Synergies
Ashwagandha (complementary adaptogens — different mechanisms). Caffeine.
Warnings
Stimulating take morning only. May cause insomnia if taken late. Mild MAO inhibition — caution with serotonergic compounds.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
8/10
6/10
8/10
7/10

BACOPA MONNIERI

Category
Longevity & Nootropics
Intro
Ayurvedic adaptogen with the strongest evidence among herbs for memory consolidation and learning. Effects are NOT acute — requires 8-12 weeks of daily supplementation for full effect (bacosides must accumulate).
Mechanism
Bacosides enhance synaptic transmission in hippocampus. Antioxidant via superoxide dismutase upregulation. Mild acetylcholinesterase inhibition. Reduces β-amyloid formation. Adaptogenic cortisol reduction.
Benefits
Improved memory consolidation (long-term, not acute). Reduced anxiety. Neuroprotective. Cognitive performance in older adults.
Negatives
Requires 8-12 weeks for effect — patience essential. GI upset if taken without food. Potential sedation.
Dosage
300-450mg standardized extract (20-55% bacosides) with food.
Timing
With fatty meal, morning or evening.
Cost
€10-20/month.
Evidence Grade
B — Multiple RCTs showing memory improvement, especially in older adults. Some in young healthy subjects.
Synergies
Ashwagandha (stress+memory stack). Lion's Mane.
Warnings
GI upset without food. Do not expect acute results. 12-week minimum trial.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
8/10
6/10
8/10
6/10

LION'S MANE (HERICIUM ERINACEUS)

Category
Longevity & Nootropics
Intro
Medicinal mushroom that stimulates NGF (nerve growth factor) synthesis. The most interesting functional mushroom for cognitive applications. Erinacines and hericenones are the active compounds.
Mechanism
Erinacines (small enough to cross BBB) directly stimulate NGF synthesis. Hericenones stimulate peripheral NGF. NGF promotes neuronal survival, synaptic plasticity, and myelination.
Benefits
Potential cognitive improvement. Neuroregeneration support. Mood improvement. Potential neuroprotection. Gut-brain axis benefits (gut NGF).
Negatives
DHT concerns at very high doses (aromatase/5AR interaction) — unconfirmed at normal doses. Most human evidence in elderly MCI patients.
Dosage
500-3000mg/day of fruiting body extract (not mycelium on grain).
Timing
Morning or split dosing.
Cost
€15-30/month for quality extract.
Evidence Grade
B- — Promising human data in MCI patients. Limited data in healthy young subjects.
Synergies
Bacopa (NGF + memory). Omega-3 (neuronal membrane support).
Warnings
Ensure fruiting body extract not mycelium on grain (common adulteration). Some anecdotal DHT concerns at high doses.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
6/10
8/10
5/10
7/10
6/10

Hit 100k more than 100000 characters.

@aaronbp @Datto29 @greylord @Jesus_ist_König @gunterrr

zk! great effort go get your botb

marlx · 2026-04-02T05:34:10-0500

n

til<3D said:
ASTAXANTHIN

Category
Longevity & Nootropics
Intro
Xanthophyll carotenoid — the most powerful antioxidant among carotenoids, 550x stronger than Vitamin E and 6000x stronger than Vitamin C against singlet oxygen. Produced by microalgae Haematococcus pluvialis. Responsible for pink color in salmon/flamingos.
Mechanism
Unique molecular structure allows it to span cell membranes completely — scavenges ROS on both sides. Does not become pro-oxidant unlike beta-carotene. Anti-inflammatory via NF-κB inhibition. Skin UV protection.
Benefits
Skin quality and UV protection. Exercise recovery (reduced oxidative damage). Eye health. Cardiovascular protection. Anti-inflammatory.
Negatives
Gives slight orange skin tint at high doses (harmless). Expensive per effective dose.
Dosage
4-12mg/day with fatty meal.
Timing
With fatty meal.
Cost
€15-30/month.
Evidence Grade
B — Good human RCT data for skin and exercise recovery.
Synergies
Vitamin E (fat-soluble antioxidant synergy). Omega-3 (complementary for skin and cardiovascular).
Warnings
Benign orange tint at high doses. Ensure algae-sourced (not synthetic) for best bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
8/10
6/10
7/10
6/10

NMN / NR (NAD+ PRECURSORS)

Category
Longevity & Nootropics
Intro
NAD+ precursors that raise intracellular NAD+ levels. NAD+ declines with age — with most pronounced deficit after 40. Every significant positive human RCT enrolled middle-aged or elderly subjects. Not appropriate at 17-18 where NAD+ is already at peak.
Mechanism
NMN → NMN → NAD+. NR → NMN → NAD+. NAD+ activates sirtuins (SIRT1-7), PARP1 (DNA repair), and CD38. CD38 is the primary NAD+-consuming enzyme that increases with age and inflammation.
Benefits
Mitochondrial function in elderly. DNA repair. Sirtuin activation. Muscle function in aged subjects. Potential healthspan extension.
Negatives
NOT APPROPRIATE UNDER 35. NAD+ peaks between ages 15-30. All meaningful human RCT data from 40+ populations. No demonstrated benefit in healthy young subjects. Expensive and wasteful at 17-18.
Dosage
250-500mg NMN or NR/day (if age-appropriate).
Timing
Morning.
Cost
€40-80/month — not worth it at your age.
Evidence Grade
B- (elderly), C (young healthy). 2025 meta-analysis shows no muscle benefit in young subjects.
Synergies
5-amino-1MQ (CD38 inhibitor — preserve NAD+ rather than add more). Age 35+ only.
Warnings
DO NOT SUPPLEMENT AT 17-18. Your NAD+ is at peak. Save money for relevant supplements.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
2/10
9/10
3/10
4/10
2/10

RESVERATROL

Category
Longevity & Nootropics
Intro
Polyphenol found in red wine, grapes, and berries. Claimed SIRT1 activator and longevity compound. The evidence in healthy humans is considerably weaker than animal studies suggest.
Mechanism
Claimed: SIRT1 activation (disputed). NF-κB inhibition (anti-inflammatory). MAO-A/B inhibition. Estrogen receptor modulation. Inhibits platelet aggregation.
Benefits
Antioxidant effects. Anti-inflammatory. Potential cardiovascular protection. Possible SIRT1-mediated effects.
Negatives
Very poor bioavailability (single-pass metabolism). Anti-estrogenic effects relevant in males. Most animal studies used doses not achievable with supplementation. Human evidence weak.
Dosage
150-500mg/day. Pterostilbene has superior bioavailability.
Timing
With food.
Cost
€15-30/month.
Evidence Grade
C+ — Strong animal data. Weak human RCT evidence for meaningful outcomes.
Synergies
NMN/NR (SIRT1 pathway). Quercetin. Piperine for bioavailability.
Warnings
Anti-estrogenic effects — potentially beneficial for males but monitor. Use pterostilbene for better bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
4/10
8/10
3/10
6/10
4/10

SPERMIDINE

Category
Longevity & Nootropics
Intro
Polyamine compound found in wheat germ, soybeans, and aged cheese. Naturally declines with age. Induces autophagy — cellular self-cleaning process. Genuinely interesting longevity compound with growing human evidence base.
Mechanism
Inhibits EP300 acetyltransferase → activates autophagy (cellular degradation and recycling of damaged components). Inhibits NF-κB. Stabilizes mitochondrial membrane potential. Inhibits histone acetyltransferase.
Benefits
Autophagy induction. Cardiovascular health (observational). Memory improvement in elderly. Anti-aging potential. Anti-inflammatory.
Negatives
Limited human RCT data. Long-term safety unknown. Age-appropriateness at 18 unclear.
Dosage
1-5mg/day spermidine (from wheat germ extract).
Timing
Any time.
Cost
€20-40/month for quality product.
Evidence Grade
B- — Growing human evidence. Observational strong. RCTs emerging.
Synergies
NMN (longevity stack — age 35+ optimal). Autophagy-inducing fasting.
Warnings
Less necessary at 17-18 when autophagy is already functional. Consider at 25+.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
5/10
8/10
4/10
5/10
5/10

KEY INTERACTIONS TO KNOW

Supplement Interactions

Zinc + Iron
Compete for absorption. Separate by 2+ hours.
Zinc + Copper
High-dose zinc depletes copper. Supplement 1-2mg copper/day with chronic zinc >25mg.
Magnesium + Zinc
Compete at very high doses. Fine at standard doses. Separate if concerned.
Citrulline + Tadalafil
Additive vasodilation — reduce citrulline dose when using PDE5 inhibitors.
Piperine + Medications
Inhibits CYP3A4 — increases blood levels of many drugs. Check interactions.
Ashwagandha + Thyroid
Stimulates TSH/T4 — contraindicated with thyroid conditions. Test TSH.
Ashwagandha + GABAergics
Additive CNS depression with Etifoxine/Pregabalin. Never same day.
Iron + Vitamin C
Take together — Vit C increases non-heme iron absorption 2-3x.
D3 + K2
Always combine — K2 directs D3-driven calcium to bones not arteries.
Caffeine + L-Theanine
Classic synergy — theanine reduces caffeine anxiety. 1:2 ratio.

Supplements I take

Supplement
Omega-3 Triglycerides
Multivitamin
Vitamin D3 + K2
Electrolytes
Creatine Monohydrate 5g
Maltodextrin
Copper
Zinc (paused 2 weeks because i use GHK-Cu)
Melatonin
Taurin

@kirkfoidslayer67 @0bs @reyalsnoom @tqbiq @marlx

nougatbits 10/10

greylord · 2026-04-02T05:39:00-0500

til<3D said:
ASTAXANTHIN

Category
Longevity & Nootropics
Intro
Xanthophyll carotenoid — the most powerful antioxidant among carotenoids, 550x stronger than Vitamin E and 6000x stronger than Vitamin C against singlet oxygen. Produced by microalgae Haematococcus pluvialis. Responsible for pink color in salmon/flamingos.
Mechanism
Unique molecular structure allows it to span cell membranes completely — scavenges ROS on both sides. Does not become pro-oxidant unlike beta-carotene. Anti-inflammatory via NF-κB inhibition. Skin UV protection.
Benefits
Skin quality and UV protection. Exercise recovery (reduced oxidative damage). Eye health. Cardiovascular protection. Anti-inflammatory.
Negatives
Gives slight orange skin tint at high doses (harmless). Expensive per effective dose.
Dosage
4-12mg/day with fatty meal.
Timing
With fatty meal.
Cost
€15-30/month.
Evidence Grade
B — Good human RCT data for skin and exercise recovery.
Synergies
Vitamin E (fat-soluble antioxidant synergy). Omega-3 (complementary for skin and cardiovascular).
Warnings
Benign orange tint at high doses. Ensure algae-sourced (not synthetic) for best bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
7/10
8/10
6/10
7/10
6/10

NMN / NR (NAD+ PRECURSORS)

Category
Longevity & Nootropics
Intro
NAD+ precursors that raise intracellular NAD+ levels. NAD+ declines with age — with most pronounced deficit after 40. Every significant positive human RCT enrolled middle-aged or elderly subjects. Not appropriate at 17-18 where NAD+ is already at peak.
Mechanism
NMN → NMN → NAD+. NR → NMN → NAD+. NAD+ activates sirtuins (SIRT1-7), PARP1 (DNA repair), and CD38. CD38 is the primary NAD+-consuming enzyme that increases with age and inflammation.
Benefits
Mitochondrial function in elderly. DNA repair. Sirtuin activation. Muscle function in aged subjects. Potential healthspan extension.
Negatives
NOT APPROPRIATE UNDER 35. NAD+ peaks between ages 15-30. All meaningful human RCT data from 40+ populations. No demonstrated benefit in healthy young subjects. Expensive and wasteful at 17-18.
Dosage
250-500mg NMN or NR/day (if age-appropriate).
Timing
Morning.
Cost
€40-80/month — not worth it at your age.
Evidence Grade
B- (elderly), C (young healthy). 2025 meta-analysis shows no muscle benefit in young subjects.
Synergies
5-amino-1MQ (CD38 inhibitor — preserve NAD+ rather than add more). Age 35+ only.
Warnings
DO NOT SUPPLEMENT AT 17-18. Your NAD+ is at peak. Save money for relevant supplements.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
2/10
9/10
3/10
4/10
2/10

RESVERATROL

Category
Longevity & Nootropics
Intro
Polyphenol found in red wine, grapes, and berries. Claimed SIRT1 activator and longevity compound. The evidence in healthy humans is considerably weaker than animal studies suggest.
Mechanism
Claimed: SIRT1 activation (disputed). NF-κB inhibition (anti-inflammatory). MAO-A/B inhibition. Estrogen receptor modulation. Inhibits platelet aggregation.
Benefits
Antioxidant effects. Anti-inflammatory. Potential cardiovascular protection. Possible SIRT1-mediated effects.
Negatives
Very poor bioavailability (single-pass metabolism). Anti-estrogenic effects relevant in males. Most animal studies used doses not achievable with supplementation. Human evidence weak.
Dosage
150-500mg/day. Pterostilbene has superior bioavailability.
Timing
With food.
Cost
€15-30/month.
Evidence Grade
C+ — Strong animal data. Weak human RCT evidence for meaningful outcomes.
Synergies
NMN/NR (SIRT1 pathway). Quercetin. Piperine for bioavailability.
Warnings
Anti-estrogenic effects — potentially beneficial for males but monitor. Use pterostilbene for better bioavailability.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
4/10
8/10
3/10
6/10
4/10

SPERMIDINE

Category
Longevity & Nootropics
Intro
Polyamine compound found in wheat germ, soybeans, and aged cheese. Naturally declines with age. Induces autophagy — cellular self-cleaning process. Genuinely interesting longevity compound with growing human evidence base.
Mechanism
Inhibits EP300 acetyltransferase → activates autophagy (cellular degradation and recycling of damaged components). Inhibits NF-κB. Stabilizes mitochondrial membrane potential. Inhibits histone acetyltransferase.
Benefits
Autophagy induction. Cardiovascular health (observational). Memory improvement in elderly. Anti-aging potential. Anti-inflammatory.
Negatives
Limited human RCT data. Long-term safety unknown. Age-appropriateness at 18 unclear.
Dosage
1-5mg/day spermidine (from wheat germ extract).
Timing
Any time.
Cost
€20-40/month for quality product.
Evidence Grade
B- — Growing human evidence. Observational strong. RCTs emerging.
Synergies
NMN (longevity stack — age 35+ optimal). Autophagy-inducing fasting.
Warnings
Less necessary at 17-18 when autophagy is already functional. Consider at 25+.

Ratings:

Effectiveness
Ease of Use
Evidence
Cost
Overall
5/10
8/10
4/10
5/10
5/10

KEY INTERACTIONS TO KNOW

Supplement Interactions

Zinc + Iron
Compete for absorption. Separate by 2+ hours.
Zinc + Copper
High-dose zinc depletes copper. Supplement 1-2mg copper/day with chronic zinc >25mg.
Magnesium + Zinc
Compete at very high doses. Fine at standard doses. Separate if concerned.
Citrulline + Tadalafil
Additive vasodilation — reduce citrulline dose when using PDE5 inhibitors.
Piperine + Medications
Inhibits CYP3A4 — increases blood levels of many drugs. Check interactions.
Ashwagandha + Thyroid
Stimulates TSH/T4 — contraindicated with thyroid conditions. Test TSH.
Ashwagandha + GABAergics
Additive CNS depression with Etifoxine/Pregabalin. Never same day.
Iron + Vitamin C
Take together — Vit C increases non-heme iron absorption 2-3x.
D3 + K2
Always combine — K2 directs D3-driven calcium to bones not arteries.
Caffeine + L-Theanine
Classic synergy — theanine reduces caffeine anxiety. 1:2 ratio.

Supplements I take

Supplement
Omega-3 Triglycerides
Multivitamin
Vitamin D3 + K2
Electrolytes
Creatine Monohydrate 5g
Maltodextrin
Copper
Zinc (paused 2 weeks because i use GHK-Cu)
Melatonin
Taurin

@kirkfoidslayer67 @0bs @reyalsnoom @tqbiq @marlx [/SPOILER

Nzk aber bookmarked

til<3D · 2026-04-02T05:45:31-0500

greylord said:
Nzk aber bookmarked

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