Supplements, from A to Z

A traditional Indian herb. Mainly used to lower stress and improve sleep.

A plant compound sometimes called nature's Ozempic online. Helps lower blood sugar and cholesterol.

An amino acid that helps muscles resist fatigue during hard, 1-4 minute efforts (like a tough set of intervals).

A B-vitamin heavily marketed for hair, skin and nails - despite true deficiency being genuinely rare.

A concentrated, purified form of the same stimulant in coffee. Boosts alertness and exercise performance.

Essential for bone strength. Most useful alongside vitamin D, especially for older adults at risk of bone loss.

An amino acid combo that increases blood flow to muscles, helping you squeeze out a few more reps in the gym.

A protein supplement marketed for skin, hair, nails and joints. Popular but the science is still catching up to the hype.

A compound your cells use to make energy. Helps with muscle aches caused by statin cholesterol medications.

One of the most well-studied sports supplements. Helps muscles produce quick energy - used for strength, power and muscle gains.

A natural soluble fiber. Helps lower cholesterol and keeps digestion regular.

An essential mineral. Only actually helps if you are deficient - won't boost energy in someone with normal iron levels.

A well-absorbed form of magnesium. Helps with muscle cramps, sleep quality and general relaxation.

The hormone your brain naturally makes to signal bedtime. Helps with jet lag and falling asleep faster.

A daily blend of vitamins and minerals meant to cover nutritional gaps.

Fish-oil fats. Support heart health, lower triglycerides, and may ease muscle soreness.

An essential mineral for heart rhythm and muscle function. Best gotten from food - high-dose pills are tightly restricted because of heart risk.

Good bacteria supplements for gut health. Whether they actually help depends heavily on which exact strain is used.

The spice's active compound. Studied for joint pain and inflammation, but the body absorbs it very poorly unless specially formulated.

Essential for nerves and energy. Only truly helps people who are deficient - vegetarians, vegans, older adults and some medication users are most at risk.

A classic antioxidant vitamin. Widely believed to prevent colds - the actual evidence is much more modest than the reputation.

The sunshine vitamin. Needed for strong bones and a healthy immune system, especially if you do not get much sun.

A fast-digesting milk protein. The most common way to hit daily protein targets and support muscle growth.

A mineral that supports immune function. Can modestly shorten a cold if taken as a lozenge right when symptoms start.