Supplement Log

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Read this first Everything here is reference information drawn from the research literature, not medical advice, and Lamduan is neither a doctor nor a pharmacist. Supplements are not medicines and do not replace anything a doctor has prescribed. If you take regular medication, are pregnant or breastfeeding, have liver or kidney disease, or have surgery coming up, speak to a pharmacist or doctor before starting anything on this page.

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All supplements 75

Tap a name for all six answers. Every answer carries a badge saying how strong the evidence is, and where the marketing does not match the research, it says so plainly.

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Vitamins

Vitamin D3 cholecalciferol

Vitamin K2 MK-7 / MK-4

Vitamin C ascorbic acid

Vitamin A retinol / retinyl palmitate

Vitamin E alpha-tocopherol

B-complex B-complex

Vitamin B6 pyridoxine

Vitamin B12 cobalamin

Folate / folic acid folic acid / 5-MTHF

Niacin (B3) B3 / nicotinic acid / nicotinamide

Biotin B7

Multivitamin MVM

Minerals

Magnesium glycinate / citrate / oxide

Zinc picolinate / gluconate

Iron ferrous sulfate / bisglycinate

Calcium citrate / carbonate

Selenium selenomethionine

Iodine potassium iodide / kelp

Copper copper gluconate

Potassium potassium chloride

Chromium chromium picolinate

Electrolytes sodium / potassium / magnesium

Fatty acids

Omega-3 (fish oil) EPA / DHA / fish oil

Krill oil phospholipid omega-3

MCT oil C8 / caprylic acid

CLA conjugated linoleic acid

Protein and amino acids

Whey protein whey isolate / concentrate

Casein micellar casein

Collagen collagen peptides

Creatine creatine monohydrate

EAA essential amino acids

BCAA leucine / isoleucine / valine

Glutamine L-glutamine

Beta-alanine CarnoSyn

Citrulline citrulline malate

HMB beta-hydroxy beta-methylbutyrate

L-carnitine acetyl-L-carnitine

Taurine

Glycine

Sleep and calm

Melatonin

L-theanine

GABA

Valerian Valeriana officinalis

Tart cherry Montmorency cherry

5-HTP 5-hydroxytryptophan

Metabolism and glucose

Caffeine

Green tea extract (EGCG) EGCG

Berberine

Alpha-lipoic acid alpha-lipoic acid

Garcinia cambogia HCA / hydroxycitric acid

Apple cider vinegar apple cider vinegar

Psyllium husk ispaghula husk

Inositol myo-inositol

Herbs and hormones

Ashwagandha Withania somnifera

What it is

An Ayurvedic root classed as an adaptogen — something said to help the body cope with stress.

What it helps with Moderate

It genuinely lowers cortisol: 15 trials in 873 people give a fall of 2.36 mcg/dL. But perceived stress and quality of life move far less than the cortisol number does — worth remembering.

Effect on hormones Moderate

Cortisol clearly down. Testosterone up 10-15% in a few small trials, not established. There is a case of thyrotoxicosis in someone already on thyroid medicine.

Weight and fat loss Weak

No direct effect on fat.

Sleep Moderate

A small but real improvement in sleep quality, clearest at 600 mg for at least 8 weeks and in diagnosed insomnia — but measured mostly by questionnaire rather than by instrument.

Other health effects Moderate

Stress and anxiety. All the trials are Indian and most are small.

Dose and ceiling

Commonly used: 300-600 mg per day

No official limit; 600 mg is the dose in most trials. Safety data extend only to about three months.

When to take it Take before bed.

Caution About 23 cases of idiosyncratic liver injury are documented, at 450-1,350 mg/day after 2-12 weeks, including jaundice, and rare cases requiring transplant or ending in death. Avoid it with existing liver disease. If you develop yellow eyes or skin, dark urine or unusual fatigue, stop immediately and see a doctor. It also skews digoxin blood level tests.

Interacts with medicines Adds to sedatives. Use caution if you take thyroid medicine.

Supplement Log

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All supplements 75

💊 Vitamins

🧂 Minerals

🐟 Fatty acids

💪 Protein and amino acids

🌙 Sleep and calm

🔥 Metabolism and glucose

🌿 Herbs and hormones

✨ Other

Vitamins

Minerals

Fatty acids

Protein and amino acids

Sleep and calm

Metabolism and glucose

Herbs and hormones

Other