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

Milk thistle silymarin

Saw palmetto Serenoa repens

St John wort Hypericum perforatum

Yohimbine yohimbe

Synephrine bitter orange

Other

TUDCA tauroursodeoxycholic acid

What it is

A bile acid — the taurine-conjugated form of UDCA, which is itself a licensed medicine for bile duct disease and gallstones. TUDCA is sold as a supplement.

What it helps with Moderate

Cholestatic liver disease. The strong evidence belongs to UDCA, the licensed drug — not to TUDCA the supplement, whose own human trials remain small.

Effect on hormones No human data

No effect on sex hormones.

Weight and fat loss Weak

Does not reduce weight or fat. In 20 obese people (Kars 2010, 1,750 mg/day for four weeks) liver and muscle insulin sensitivity improved, but body weight did not change and adipose tissue did not improve.

Sleep No human data

Nothing to do with sleep.

Other health effects Weak

Liver and bile flow. It was trialled for ALS with sodium phenylbutyrate and approved as Relyvrio in 2022, but the larger phase 3 (PHOENIX) found no benefit and the drug was withdrawn in 2024 — a clean example of a small-trial result not surviving.

Dose and ceiling

Commonly used: 250-1,500 mg per day

No authority has set a ceiling. Trials have used 250-1,750 mg/day.

When to take it Take with food.

Caution Diarrhoea is the most common side effect. Do not self-treat with it if the bile duct is obstructed. Yellow eyes or skin, whole-body itching, or abnormal liver tests are reasons to see a doctor, not to take a supplement and wait. People using it alongside oral steroids should know that the case there is mechanistic, not trial evidence.

Interacts with medicines Bile acid sequestrants (cholestyramine, colestipol) and aluminium-containing antacids bind it and block absorption — separate by at least two hours. It may alter ciclosporin absorption.

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