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

Rhodiola Rhodiola rosea

Tongkat ali Eurycoma longifolia

Maca Lepidium meyenii

DHEA dehydroepiandrosterone

Curcumin turmeric extract

What it is

The yellow compound in turmeric. Its big problem is near-zero absorption without black pepper or a special formulation — a product without one is close to taking nothing.

What it helps with Moderate

Reducing knee osteoarthritis pain, in some analyses comparably to anti-inflammatory drugs — but the trials are small, at high risk of bias, and probably subject to publication bias.

Effect on hormones No human data

No confirmed hormonal effect.

Weight and fat loss Weak

Weak evidence.

Sleep No human data

Nothing to do with sleep.

Other health effects Moderate

Joints and inflammation. Check the label for piperine or a phospholipid formulation — without one, you are getting very little.

Dose and ceiling

Commonly used: 500-1,500 mg per day

No limit, but the enhanced-absorption forms carry a growing number of liver injury reports.

When to take it Take with a meal containing fat, or it will not absorb.

Caution Liver injury reports are rising with the better-absorbed products — the price of making it actually absorb.

Interacts with medicines Raises bleeding risk with anticoagulants and NSAIDs. It inhibits CYP2D6 and CYP3A, raising levels of some drugs, with a reported case of tacrolimus toxicity. Stop 7 days before surgery.

Supplement Log

Your regimen

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