iStock-1440456344fsf-min.jpg

FOUNDATIONAL & GUT HEALTH

This is the foundation. The essential building blocks that support your body's core systems, from cellular energy to gut health.

Partially Hydrolyzed Guar Gum (PHGG)

water-soluble fiber

Acacia Fiber

water-soluble-fiber

Resistant Maltodextrin

water-soluble-fiber

L-Glutamine

amino acid

Choline

water-soluble nutrient

Vitamin C

water-soluble vitamin

Vitamin D

fat-soluble vitamin

Vitamin K

fat-soluble vitamin

Iodine

essential trace mineral

Magnesium

essential mineral

Zinc

essential trace mineral

Vitamin B1

water-soluble vitamin

Vitamin B2

water-soluble vitamin

Vitamin B3

water-soluble vitamin

Vitamin B5

water-soluble vitamin

Vitamin B6

water-soluble vitamin

Vitamin B9

water-soluble vitamin

Vitamin B12

water-soluble vitamin

Partially Hydrolyzed Guar Gum (PHGG)

The dossier

WHAT THE SCIENCE SAYS

  • Significantly reduces bloating in people with sensitive digestion.
  • Promotes regular, well-formed bowel movements in both healthy and constipated adults.
  • Encourages growth of beneficial gut bacteria and helps rebalance the microbiome in placebo-controlled trials.

WHAT IS IT?

A gentle, water-soluble fiber extracted from guar-bean seeds that supports daily digestive comfort.

THE BIOLOGICAL ROLE

It soothes the gut and feeds friendly bacteria, helping soften stool, reduce bloating, and promote regular bowel movements.

KEY RESSOURCES

  • Niv E, Halak A, Tiommny E, et al. Randomized clinical study: Partially hydrolyzed guar gum (PHGG) versus placebo in the treatment of patients with irritable bowel syndrome. Nutrition & Metabolism. 2016;13:10.
  • Abe A, Morishima S, Kapoor MP, et al. Partially hydrolyzed guar gum is associated with improvement in gut health, sleep, and motivation among healthy subjects. Journal of Clinical Biochemistry and Nutrition. 2023;72(2):189-197.
Acacia Fiber

The dossier

WHAT THE SCIENCE SAYS

  • Supports regular digestion and improves stool frequency.
  • Helps maintain satiety after meals.
  • Reduces post-meal blood-sugar spikes.
  • Promotes growth of beneficial gut bacteria and balances the microbiome.

WHAT IS IT?

A mild, water-soluble fiber tapped from the sap of Acacia trees.

THE BIOLOGICAL ROLE

Forms a gentle gel in the gut that slows digestion, helps you feel full longer, and feeds beneficial bacteria.

KEY RESSOURCES

  • Calame W, Weseler AR, Viebke C, Flynn C, Siemensma AD. Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. Br J Nutr. 2008;100(6):1269-1275.
  • Janssen-Duijghuijsen L, van de Belt M, Rijnaarts I, et al. Acacia fiber or probiotic supplements to relieve gastrointestinal complaints in patients with constipation-predominant IBS: a 4-week randomized double-blinded placebo-controlled intervention trial. Eur J Nutr. 2024;63(5):1983-1994.
Resistant Maltodextrin

The dossier

WHAT THE SCIENCE SAYS

  • Shortens colon transit time and improves stool volume and consistency in healthy adults.
  • Reduces visceral fat and supports healthy blood-sugar and lipid levels in people with metabolic syndrome.
  • Increases beneficial gut bacteria and reduces harmful gut metabolites.

WHAT IS IT?

A water-soluble fiber made from starch that resists digestion and reaches the colon intact.

THE BIOLOGICAL ROLE

It passes through the small intestine undigested to feed beneficial gut bacteria and support regular digestion.

KEY RESSOURCES

  • Abellán Ruiz MS, Barnuevo Espinosa MD, Contreras Fernández CJ, et al. Digestion-resistant maltodextrin effects on colonic transit time and stool weight: a randomized controlled clinical study. Eur J Nutr. 2016;55(8):2389-2397.
  • Hashizume C, Kishimoto Y, Kanahori S, et al. Improvement effect of resistant maltodextrin in humans with metabolic syndrome by continuous administration. J Nutr Sci Vitaminol (Tokyo). 2012;58(6):423-430.
  • Nishimoto Y, Mizuguchi Y, Mori Y, et al. Resistant Maltodextrin Intake Reduces Virulent Metabolites in the Gut Environment: A Randomized Control Study in a Japanese Cohort. Front Microbiol. 2022;13:644146.
L-Glutamine

The dossier

WHAT THE SCIENCE SAYS

  • Reinforces gut-barrier integrity, especially after illness or exercise stress.
  • In adults with post-infectious, diarrhea-predominant IBS, eight weeks of supplementation led to marked symptom improvement and restored gut-lining function.
  • In athletes, a single dose before intense exercise reduced stress-related increases in gut permeability.
  • A meta-analysis confirms that higher, short-term doses further support intestinal barrier strength.

WHAT IS IT?

A conditionally essential amino acid that your body may need extra of during illness, injury, or intense exercise.

THE BIOLOGICAL ROLE

It fuels and strengthens the cells lining your gut, helping maintain a healthy intestinal barrier.

KEY RESSOURCES

  • Zhou Q, Verne ML, Fields JZ, et al. Randomised placebo-controlled trial of dietary glutamine supplements for post-infectious irritable bowel syndrome. Gut. 2019;68(6):996-1002.
Choline

The dossier

WHAT THE SCIENCE SAYS

  • Forms phospholipid membranes and supplies methyl groups needed for metabolism and liver function.
  • Supports cognitive health and muscle performance through acetylcholine production.
  • Adequate intake during pregnancy is key for fetal brain development.
  • Higher choline levels are linked to cardiovascular and neurological benefits and maintaining skeletal muscle.

WHAT IS IT?

An essential, water-soluble nutrient that must be obtained mostly through diet.

THE BIOLOGICAL ROLE

Precursor for the neurotransmitter acetylcholine, crucial for brain signaling and muscle control.

KEY RESSOURCES

  • Naber M, Hommel B, Colzato LS. Improved human visuomotor performance and pupil constriction after choline supplementation in a placebo-controlled double-blind study. Sci Rep. 2015;5:13188.
  • Nakazaki E, Shimonaga K, Ishizaki S, et al. Citicoline improves memory function in healthy older adults: a randomized, double-blind, placebo-controlled study. J Nutr. 2021;151(8):2153-2160.
  • Rahmanian S, Shapouri M, Mohammadian MK, et al. Does choline have an effect on transient global amnesia? BMC Neurosci. 2024;25(1):72.
Vitamin C

The dossier

WHAT THE SCIENCE SAYS

  • Carr and Maggini (2017) review highlights vitamin C’s key role in supporting immune function and antioxidant protection.
  • Hemilä and Chalker (2013) Cochrane review found that 200–2,000 mg/day of vitamin C shortened the duration of common colds.
  • Pullar et al. (2017) demonstrated vitamin C’s importance for skin health by promoting collagen formation and maintaining skin integrity.

WHAT IS IT?

A water-soluble vitamin (ascorbic acid) that must be obtained from fruits and vegetables.

THE BIOLOGICAL ROLE

Acts as an antioxidant and enzyme cofactor essential for collagen production, immune defense, and iron absorption.

KEY RESSOURCES

  • Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211.
  • Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;2013(1):CD000980.
  • Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
Vitamin D

The dossier

WHAT THE SCIENCE SAYS

  • Regular supplementation (800–2,800 IU/day) in people with low vitamin D status can reduce the risk of upper respiratory infections, though results aren’t always statistically significant.
  • Higher vitamin D intake appears to lower influenza risk and shortens the length and severity of COVID-19 when supplemented.
  • Improves blood-sugar control markers in individuals with type 2 diabetes.
  • Enhances quality of life and may ease mild-to-moderate mood symptoms in people with fibromyalgia.
  • Reduces the risk of falls in elderly individuals.
  • May lower the risk of dying from cancer and decrease the chance of developing diabetes or multiple sclerosis.
  • Evidence remains inconclusive on its effectiveness for treating depression and other mental-health conditions.

WHAT IS IT?

A fat-soluble vitamin produced in the skin via sunlight exposure and also obtained from foods like oily fish and eggs.

THE BIOLOGICAL ROLE

Supports calcium absorption for strong bones and plays roles in immune response, metabolic health, and mood regulation.

KEY RESSOURCES

  • Camargo CA, Sluyter J, Stewart AW, Khaw KT, Lawes CMM, Toop L, Waayer D, Scragg R. Effect of monthly high-dose vitamin D supplementation on acute respiratory infections in older adults: a randomized controlled trial. Clin Infect Dis. 2020;71(2):311–317.
  • Aglipay M, Birken CS, Parkin PC, Loeb MB, Thorpe K, Chen Y, Laupacis A, Mamdani M, Macarthur C, Hoch JS, Mazzulli T, Maguire JL; TARGet Kids! Collaboration. Effect of high-dose vs standard-dose wintertime vitamin D supplementation on viral upper respiratory tract infections in young healthy children. JAMA. 2017;318(3):245–254.
  • Entrenas Castillo M, Entrenas Costa LM, Vaquero Barrios JM, Alcalá Díaz JF, López Miranda J, Bouillon R, Quesada Gomez JM. Effect of calcifediol treatment and best available therapy versus best available therapy on intensive care unit admission and mortality among patients hospitalized for COVID-19: a pilot randomized clinical study. J Steroid Biochem Mol Biol. 2020;203:105751.
  • Sabico S, Enani MA, Sheshah E, Aljohani NJ, Aldisi DA, Alotaibi NH, Alshingetti N, Alomar SY, Alnaami AM, Amer OE, Hussain SD, Al-Daghri NM. Effects of a 2-week 5000 IU versus 1000 IU vitamin D₃ supplementation on recovery of symptoms in patients with mild to moderate COVID-19: a randomized clinical trial. Nutrients. 2021;13(7):2170.
  • Chen W, Liu L, Hu F. Efficacy of vitamin D supplementation on glycaemic control in type 2 diabetes: an updated systematic review and meta-analysis of randomized controlled trials. Diabetes Obes Metab. 2024;26(12):5713–5726.
  • Fu J, Zhang Y, Chen X, Yu X, Yan M, Jing B, Yu H, Li W, Guo Q. Efficacy of vitamin D supplementation on depressive symptoms in older patients: a meta-analysis of randomized controlled trials. Front Med (Lausanne). 2024;11:1467234.
  • Putranto R, Setiati S, Nasrun MW, Witjaksono F, Immanuel S, Subekti I, Harimurti K, Siswanto A, Shatri H, Suwarto S, Megantara MA. Effects of cholecalciferol supplementation on depressive symptoms, C-peptide, serotonin, and neurotrophin-3 in type 2 diabetes mellitus: a double-blind, randomized, placebo-controlled trial. Narra J. 2024;4(3):e1342.
  • Bischoff-Ferrari HA, Dawson-Hughes B, Staehelin HB, Orav JE, Stuck AE, Theiler R, Wong JB, Egli A, Kiel DP, Henschkowski J. Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomized controlled trials. BMJ. 2009;339:b3692.
  • Bischoff-Ferrari HA, Willett WC, Wong JB, Stuck AE, Staehelin HB, Orav EJ, Thoma A, Kiel DP, Henschkowski J. Prevention of nonvertebral fractures with oral vitamin D and dose dependency: a meta-analysis of randomized controlled trials. Arch Intern Med. 2009;169(6):551–561.
  • Wepner F, Scheuer R, Schuetz-Wieser B, Machacek P, Pieler-Bruha E, Cross HS, Hahne J, Friedrich M. Effects of vitamin D on patients with fibromyalgia syndrome: a randomized placebo-controlled trial. Pain. 2014;155(2):261–268.
  • Dogru A, Balkarli A, Cobankara V, Tunc SE, Sahin M. Effects of vitamin D therapy on quality of life in patients with fibromyalgia. Eurasian J Med. 2017;49(2):113–117.
  • Garland CF, Gorham ED, Mohr SB, Grant WB, Giovannucci EL, Lipkin M, Newmark H, Holick MF, Garland FC. Vitamin D and prevention of breast cancer: pooled analysis. J Steroid Biochem Mol Biol. 2007;103(3-5):708–711.
  • Crew KD, Gammon MD, Steck SE, Hershman DL, Cremers S, Dworakowski E, Shane E, Terry MB, Desai M, Teitelbaum SL, Neugut AI, Santella RM. Association between plasma 25-hydroxyvitamin D and breast cancer risk. Cancer Prev Res (Phila). 2009;2(6):598–604.
Vitamin K

The dossier

WHAT THE SCIENCE SAYS

  • Long-term vitamin K₂ supplementation helps postmenopausal women slow age-related bone loss and reduce fracture rates.
  • K₂ intake improves blood-vessel flexibility, supporting cardiovascular function.
  • Early data link higher K₂ status or supplementation with lower cancer risk and better cancer outcomes.

WHAT IS IT?

A fat-soluble vitamin stored in the body, existing as K₁ in leafy greens and K₂ in fermented foods and produced by gut bacteria.

THE BIOLOGICAL ROLE

Activates proteins that regulate calcium use in blood clotting, bone formation, and arterial health.

KEY RESSOURCES

  • Fang Y, Hu C, Tao X, Wan Y, Tao F. Effect of vitamin K on bone mineral density: a meta-analysis of randomized controlled trials. J Bone Miner Metab. 2012;30(1):60–68.
  • Iwamoto I, Kosha S, Noguchi S, Murakami M, Fujino T, Douchi T, Nagata Y. A longitudinal study of the effect of vitamin K₂ on bone mineral density in postmenopausal women: a comparative study with vitamin D₃ and estrogen–progestin therapy. Maturitas. 1999;31(2):161–164.
  • Ganbat D, Jugder BE, Ganbat L, Tomoeda M, Dungubat E, Takahashi Y, Mori I, Shiomi T, Tomita Y. The efficacy of vitamin K, a member of naphthoquinones in the treatment of cancer: a systematic review and meta-analysis. Curr Cancer Drug Targets. 2021;21(6):495–513.
  • Mizuta T, Ozaki I, Eguchi Y, Yasutake T, Kawazoe S, Fujimoto K, Yamamoto K. The effect of menatetrenone, a vitamin K₂ analog, on disease recurrence and survival in patients with hepatocellular carcinoma after curative treatment: a pilot study. Cancer. 2006;106(4):867–872.
  • de Vries F, Bittner R, Maresz K, Machuron F, Gåserød O, Jeanne JF, Schurgers LJ. Effects of one-year menaquinone-7 supplementation on vascular stiffness and blood pressure in post-menopausal women. Nutrients. 2025;17(5):815.
Iodine

The dossier

WHAT THE SCIENCE SAYS

  • In iodine-deficient adults, daily supplementation raised iodine levels, lowered thyroglobulin, and normalized thyroid-hormone tests.
  • Among older women, correcting iodine intake reduced TSH levels and “bad” LDL cholesterol.
  • In children with low iodine, supplements improved performance on IQ subtests and reasoning tasks.
  • Well-controlled trials indicate that adequate iodine keeps thyroid hormones balanced and may boost cognitive development in those who are deficient.

WHAT IS IT?

An essential trace mineral needed to make thyroid hormones, which regulate metabolism and support brain development.

THE BIOLOGICAL ROLE

It’s incorporated into T₃ and T₄ thyroid hormones that control your metabolic rate, cognitive function, and fetal brain growth.

KEY RESSOURCES

  • Ma ZF, Venn BJ, Manning PJ, Cameron CM, Skeaff SA. Iodine supplementation of mildly iodine-deficient adults lowers thyroglobulin: a randomized controlled trial. J Clin Endocrinol Metab. 2016;101(4):1737–1744.
  • Herter-Aeberli I, Cherkaoui M, El Ansari N, Rohner R, Stinca S, Chabaa L, von Eckardstein A, Aboussad A, Zimmermann MB. Iodine supplementation decreases hypercholesterolemia in iodine-deficient, overweight women: a randomized controlled trial. J Nutr. 2015;145(9):2067–2075.
  • Zimmermann MB, Connolly K, Bozo M, Bridson J, Rohner F, Grimci L. Iodine supplementation improves cognition in iodine-deficient schoolchildren in Albania: a randomized, controlled, double-blind study. Am J Clin Nutr. 2006;83(1):108–114.
  • Eveleigh ER, Coneyworth LJ, Avery A, Welham SJM. Vegans, vegetarians, and omnivores: how does dietary choice influence iodine intake? A systematic review. Nutrients. 2020;12(6):1606.
  • Abel MH, Caspersen IH, Sengpiel V, Jacobsson B, Meltzer HM, Magnus P, et al. Insufficient maternal iodine intake is associated with subfecundity, reduced fetal growth, and adverse pregnancy outcomes in the Norwegian Mother, Father and Child Cohort Study. BMC Med. 2020;18(1):211.
Magnesium

The dossier

WHAT THE SCIENCE SAYS

  • Lowers fasting glucose and improves insulin sensitivity in people with type 2 diabetes, and helps reduce high blood pressure.
  • Associated with reduced feelings of stress.
  • Improves sleep quality—enhancing deep and REM sleep—and increases daytime alertness.
  • Modestly enhances physical performance in older adults, improving walking speed and the ability to stand from a chair.
  • Adequate magnesium levels may lower the incidence of severe migraine attacks.

WHAT IS IT?

An essential mineral involved in over 300 enzymatic reactions, vital for energy production, muscle and nerve function, and metabolic health.

THE BIOLOGICAL ROLE

Serves as a cofactor for enzymes that regulate energy metabolism, nerve signaling, muscle contraction, blood pressure, and blood-glucose control.

KEY RESSOURCES

  • Veronese N, Dominguez LJ, Pizzol D, et al. Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Nutrients. 2021;13(11):4074.
  • Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017;30(5):621–633.
  • Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245–251.
  • Dibaba DT, Xun P, Song Y, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921–929.
  • Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials. Pain Physician. 2016;19(1):E97–E112.
  • Hausenblas HA, Lynch T, Hooper S, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121.
  • Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014;100(3):974–981.
  • Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454.
Zinc

The dossier

WHAT THE SCIENCE SAYS

  • Clinical trials show zinc supplementation enhances immune function and antioxidant defenses.
  • Zinc helps speed wound healing and supports brain health and gene-regulatory activities.
  • Regular use of zinc is commonly used to shorten the duration of colds and other respiratory infections.

WHAT IS IT?

An essential trace mineral that powers over 300 enzymes and supports immune health, antioxidant defense, wound healing, brain function, and gene regulation.

THE BIOLOGICAL ROLE

As a cofactor in enzymatic reactions, zinc helps the immune system fight infections, neutralize harmful free radicals, repair tissues, and support neurological and genetic processes.

KEY RESSOURCES

  • Wang MX, Win SS, Pang J. Zinc supplementation reduces common cold duration among healthy adults: a systematic review of randomized controlled trials with micronutrients supplementation. Am J Trop Med Hyg. 2020;103(1):86–99.
  • Hunter J, Arentz S, Goldenberg J, Yang G, Beardsley J, Myers SP, et al. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomized controlled trials. BMJ Open. 2021;11(11):e047474.
  • Wang L, Song Y. Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: a meta-analysis of randomized, double-blind and placebo-controlled trials. Clin Respir J. 2018;12(3):857–864.
  • Yosaee S, Clark CCT, Keshtkaran Z, Ashourpour M, Keshani P, Soltani S. Zinc in depression: from development to treatment: a comparative/dose response meta-analysis of observational studies and randomized controlled trials. Gen Hosp Psychiatry. 2022;74:110–117.
  • Pompano LM, Boy E. Effects of dose and duration of zinc interventions on risk factors for type 2 diabetes and cardiovascular disease: a systematic review and meta-analysis. Adv Nutr. 2021;12(1):141–160.
  • Yee BE, Richards P, Sui JY, Marsch AF. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: a systematic review and meta-analysis. Dermatol Ther. 2020;33(6):e14252.
Vitamin B1

The dossier

WHAT THE SCIENCE SAYS

  • In a randomized, double-blind trial of healthy adults, daily co-supplementation with thiamine (B₁) and riboflavin (B₂) improved sleep quality, reduced daytime tiredness, and eased stress levels.

WHAT IS IT?

A water-soluble vitamin essential for converting carbohydrates into the energy your body needs.

THE BIOLOGICAL ROLE

Acts as a coenzyme in energy production, fueling the nervous system, muscles, and heart.

KEY RESSOURCES

  • Tao Y, Wu M, Su B, Lin H, Li Q, Zhong T, Xiao Y, Yu X. Impact of Vitamin B1 and Vitamin B2 Supplementation on Anxiety, Stress, and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2025;17(11):1821.
Vitamin B2

The dossier

WHAT THE SCIENCE SAYS

  • In a randomized, placebo-controlled, double-blind study, Fanian et al. (2013) showed that riboflavin-rich supplementation preserved skin hydration and improved skin resilience.
  • In clinical exercise-recovery trials, participants taking riboflavin experienced less muscle fatigue post-exercise.
  • In human trials, riboflavin supplements lowered inflammation markers, reflecting enhanced antioxidant defenses.

WHAT IS IT?

A water-soluble B vitamin vital for turning food into energy and protecting cells from everyday oxidative damage.

THE BIOLOGICAL ROLE

Acts as a coenzyme in energy-production pathways and powers antioxidant enzymes that safeguard skin, nerves, and other tissues.

KEY RESSOURCES

  • Fanian F, Mac-Mary S, Jeudy A, et al. Efficacy of micronutrient supplementation on skin aging and seasonal variation: a randomized, placebo-controlled, double-blind study. Clin Interv Aging. 2013;8:1527–1537.
  • Tao Y, Wu M, Su B, et al. Impact of Vitamin B1 and Vitamin B2 supplementation on anxiety, stress, and sleep quality: a randomized, double-blind, placebo-controlled trial. Nutrients. 2025;17(11):1821.
  • von Martels JZH, Bourgonje AR, Klaassen MAY, et al. Riboflavin supplementation in patients with Crohn’s disease [the RISE-UP study]. J Crohns Colitis. 2020;14(5):595–607.
  • Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraine prophylaxis: a randomized controlled trial. Neurology. 1998;50(2):466–470.
Vitamin B3

The dossier

WHAT THE SCIENCE SAYS

  • Serves as a cofactor in enzymes critical for normal lipid metabolism.
  • In controlled trials, extended-release niacin significantly increased “good” HDL cholesterol and lowered triglycerides.
  • Has been hypothesized to benefit cognition and longevity, though more research is needed.

WHAT IS IT?

A water-soluble B vitamin essential for energy production and cardiovascular health.

THE BIOLOGICAL ROLE

Acts as a cofactor for enzymes that regulate lipid metabolism and supports skin and nerve function.

KEY RESSOURCES

  • D’Andrea E, Hey SP, Ramirez CL, Kesselheim AS. Assessment of the role of niacin in managing cardiovascular disease outcomes: a systematic review and meta-analysis. JAMA Netw Open. 2019;2(4):e192224.
Vitamin B5

The dossier

WHAT THE SCIENCE SAYS

  • A 16-week controlled trial using 600 mg/day of pantethine (a derivative of pantothenic acid) helped maintain healthy blood lipids by raising HDL cholesterol and lowering LDL cholesterol and triglyceride levels.

WHAT IS IT?

A water-soluble B vitamin found in a wide range of foods, essential for making and breaking down fats, proteins, and carbohydrates.

THE BIOLOGICAL ROLE

It helps produce coenzyme A, which your cells use to convert nutrients into energy and support healthy skin and metabolism.

KEY RESSOURCES

  • McRae MP. Treatment of hyperlipoproteinemia with pantethine: a review and analysis of efficacy and tolerability. Nutrition Research. 2005;25(4):319–333.
Vitamin B6

The dossier

WHAT THE SCIENCE SAYS

  • In two large, randomized, double-blind, placebo-controlled trials of pregnant women, 30–75 mg/day pyridoxine significantly reduced nausea severity versus placebo (Vutyavanich et al. 1995).
  • In a randomized crossover trial of women with premenstrual syndrome, 50 mg/day B6 improved emotional symptoms (depression, irritability, tiredness) compared to placebo (Doll et al. 1989; p<0.05).
  • In a double-blind trial in healthy adults, high-dose B6 supplementation significantly reduced self-reported anxiety and showed a trend toward lower depression versus placebo (Field et al. 2022).

WHAT IS IT?

A water-soluble vitamin converted into coenzymes that support brain development, immune function, and metabolism.

THE BIOLOGICAL ROLE

It becomes an active coenzyme that helps enzymes manage neurotransmitter synthesis, immune defense, and energy use.

KEY RESSOURCES

  • Vutyavanich T, Wongtra-ngan S, Ruangsri R. Pyridoxine for nausea and vomiting of pregnancy: a randomized, double-blind, placebo-controlled trial. Am J Obstet Gynecol. 1995;173(3 Pt 1):881–884.
  • Doll H, Brown S, Thurston A, Vessey M. Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial. J R Coll Gen Pract. 1989;39(326):364–368.
  • Field DT, Cracknell RO, Eastwood JR, Scarfe P, Williams CM, Zheng Y, Tavassoli T. High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022;37(6):e2852.
  • Pouteau E, Kablan J, Lebrun D, Coudray C, Rayssiguier Y, Mazur A. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults: a randomized, controlled trial. PLoS One. 2018;13(12):e0208454.
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232.
Vitamin B9

The dossier

WHAT THE SCIENCE SAYS

  • Daily folic acid intake (0.2–1 mg) consistently lowers blood homocysteine levels and raises red-cell folate, improving markers of cellular health.
  • In a two-year trial, combined supplementation with folic acid, B₆, and B₁₂ significantly slowed age-related brain volume loss in people with mild cognitive impairment.

WHAT IS IT?

A water-soluble B vitamin essential for DNA synthesis, methylation, and overall cellular and cardiovascular health.

THE BIOLOGICAL ROLE

Acts as a cofactor in DNA replication and methylation reactions, supporting cell division, heart function, and fetal development.

KEY RESSOURCES

  • Homocysteine Lowering Trialists' Collaboration. Dose-dependent effects of folic acid on blood concentrations of homocysteine: a meta-analysis of the randomized trials. Am J Clin Nutr. 2005;82(4):806–812.
  • Smith AD, Smith SM, de Jager CA, Whitbread P, Johnston C, Agacinski G, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):e12244.
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232.
Vitamin B12

The dossier

WHAT THE SCIENCE SAYS

  • In older adults, daily doses of 500–1,000 µg improved blood B₁₂ levels, lowered homocysteine and methylmalonic acid, and enhanced key blood biomarkers compared to placebo.
  • Extended supplementation in older populations has been linked to better mood and reductions in fatigue.

WHAT IS IT?

A water-soluble vitamin essential for red blood cell production, nerve health, DNA synthesis, and methylation.

THE BIOLOGICAL ROLE

Acts as a coenzyme in blood cell formation and nerve maintenance, and supports DNA replication and repair.

KEY RESSOURCES

  • Wang Z, Zhu W, Xing Y, Jia J, Tang Y. B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutr Rev. 2022;80(4):931–949.
  • Smith AD, Smith SM, de Jager CA, Whitbread P, Johnston C, Agacinski G, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):e12244.
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232.

FITNESS & PERFORMANCE

The science of athletic output. This category covers the compounds engineered to support performance, muscle, and recovery.

IMG_2602faf-min.jpg

Whey Protein

milk protein

Creatine Monohydrate

naturally occurring compund

Hydrolyzed Collagen

structural protein

Vitamin C

water-soluble vitamin

Magnesium

essential mineral

Whey Protein

The dossier

WHAT THE SCIENCE SAYS

  • Supports muscle maintenance, especially during weight loss.
  • Contributes to improvements in body composition (more lean mass, less fat).
  • Enhances strength gains when combined with exercise.
  • May improve certain heart-health markers as part of a balanced diet.

WHAT IS IT?

A rapidly digested, high-quality milk protein rich in essential amino acids, especially leucine.

THE BIOLOGICAL ROLE

Supplies building blocks that stimulate muscle protein synthesis for growth, repair, and maintenance.

KEY RESSOURCES

  • Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
  • Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
  • Verreijen AM, Verlaan S, Engberink MF, et al. A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. Am J Clin Nutr. 2015;101(2):279–286.
  • Aussieker T, Janssen TAH, Hermans WJH, et al. Coingestion of collagen with whey protein prevents postexercise decline in plasma glycine availability in recreationally active men. Int J Sport Nutr Exerc Metab. 2024;34(4):189–198.
  • Vajdi M, Musazadeh V, Zareei M, et al. The effects of whey protein on blood pressure: a systematic review and dose–response meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023;33(9):1633–1646.
  • Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani A. Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies. Br J Nutr. 2022;128(4):659–672.
  • Chiang SW, Liu HW, Loh EW, et al. Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: a systematic review and meta-analysis of randomized controlled trials. Nutr Res. 2022;104:44–54.
  • Amirani E, Milajerdi A, Reiner Ž, et al. Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials. Lipids Health Dis. 2020;19(1):209.
Creatine Monohydrate

The dossier

WHAT THE SCIENCE SAYS

  • Combined with resistance training, creatine (3–5 g/day) yields significantly greater gains in muscle strength and size than exercise alone.
  • Improves cognitive performance: enhances short-term memory and processing speed in healthy adults.
  • Helps resist fatigue, maintaining strength and mental focus under physical or mental stress.

WHAT IS IT?

A naturally occurring compound stored in muscles as phosphocreatine to rapidly regenerate cellular energy (ATP) during high-intensity activity.

THE BIOLOGICAL ROLE

Donates phosphate groups to ADP to replenish ATP, supporting bursts of muscular and mental effort.

KEY RESSOURCES

  • Jäger R, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
  • Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213–226.
  • Burke R, Piñero A, Coleman M, et al. The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis. Nutrients. 2023;15(9):2116.
  • Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients. 2021;13(6):1912.
  • Dos Santos EEP, de Araújo RC, Candow DG, et al. Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: a systematic review and meta-analysis. Nutrients. 2021;13(11):3757.
  • Wu Y, Hu X, Chen L. Effects of creatine in trained athletes: a meta-analysis of 21 randomized placebo-controlled trials. Am J Ther. 2020;27(5):e519–e523.
  • Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, et al. Effects of creatine supplementation on athletic performance in soccer players: a systematic review and meta-analysis. Nutrients. 2019;11(4):757.
  • Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166–173.
  • Prokopidis K, Giannos P, Triantafyllidis KK, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416–427.
  • Gordji-Nejad A, Matusch A, Kleedörfer S, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024;14(1):4937.
Hydrolyzed Collagen

The dossier

WHAT THE SCIENCE SAYS

  • In randomized trials of knee osteoarthritis, collagen supplements reduced pain and improved joint mobility versus placebo (Simental-Mendía et al. 2025; García-Coronado et al. 2019).
  • Elderly men combining collagen peptides with resistance training saw greater gains in muscle mass and strength compared to exercise alone (Zdzieblik et al. 2015).
  • Postmenopausal women taking specific collagen peptides experienced increases in bone mineral density and improvements in bone markers (König et al. 2018).
  • In recreationally active men, coingestion of collagen with whey protein prevented the usual post-exercise drop in plasma glycine, supporting recovery (Aussieker et al. 2024).
  • Active adults reported better physical function, less pain, and improved mental well-being after collagen supplementation (Kviatkovsky et al. 2023).
  • Several trials link daily collagen use over weeks to smoother, more elastic skin and fewer wrinkles.

WHAT IS IT?

Collagen peptides—smaller fragments of the body’s most abundant structural protein made easy to absorb.

THE BIOLOGICAL ROLE

Supplies the building blocks (glycine, proline, and other amino acids) that support repair and strength of skin, joints, bones, and connective tissues.

KEY RESSOURCES

  • Simental-Mendía M, Ortega-Mata D, Acosta-Olivo CA, et al. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomized controlled trials. Clin Exp Rheumatol. 2025;43(1):126–134.
  • García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531–538.
  • Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237–1245.
  • König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Nutrients. 2018;10(1):97.
  • Aussieker T, Janssen TAH, Hermans WJH, et al. Coingestion of collagen with whey protein prevents postexercise decline in plasma glycine availability in recreationally active men. Int J Sport Nutr Exerc Metab. 2024;34(4):189–198.
  • Kviatkovsky SA, Hickner RC, Cabre HE, et al. Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. J Int Soc Sports Nutr. 2023;20(1):2243252.
Vitamin C

The dossier

WHAT THE SCIENCE SAYS

  • Supports immune resilience and antioxidant protection, helping the body recover during illness or stress.
  • Essential for collagen formation, which maintains healthy skin and tissues.
    Aids in dietary iron absorption, supporting healthy blood.
  • Daily supplementation of 200–2,000 mg has been shown to shorten the duration of common colds, though it has a modest effect on preventing them.

WHAT IS IT?

A water-soluble vitamin (ascorbic acid) that humans must get from fruits and vegetables because we cannot make it ourselves.

THE BIOLOGICAL ROLE

Acts as an antioxidant and enzyme cofactor vital for collagen production, immune defense, and helping your body absorb iron.

KEY RESSOURCES

  • Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017;105(1):136–143.
  • Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211.
  • Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;2013(1):CD000980.
  • Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
Magnesium

The dossier

WHAT THE SCIENCE SAYS

  • Lowers fasting glucose and improves insulin sensitivity in people with type 2 diabetes, while also reducing high blood pressure.
  • Associated with reduced feelings of stress.
  • Improves sleep quality—enhancing deep and REM sleep—and increases daytime alertness.
  • Modestly enhances physical performance in older adults, improving walking speed and the ability to stand from a chair.
  • Adequate levels may lower the incidence of severe migraine attacks.

WHAT IS IT?

An essential mineral involved in over 300 enzymatic reactions, crucial for energy production, muscle and nerve function, and metabolic health.

THE BIOLOGICAL ROLE

Acts as a cofactor for enzymes that regulate energy metabolism, nerve signaling, muscle contraction, blood pressure, and blood-sugar control.

KEY RESSOURCES

  • Veronese N, Dominguez LJ, Pizzol D, et al. Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Nutrients. 2021;13(11):4074.
  • Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017;30(5):621–633.
  • Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245–251.
  • Dibaba DT, Xun P, Song Y, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921–929.
  • Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials. Pain Physician. 2016;19(1):E97–E112.
  • Hausenblas HA, Lynch T, Hooper S, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121.
  • Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014;100(3):974–981.
  • Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454.
Unbenannt-5-6-min.png

SLEEP & RECOVERY

The science of nightly recovery. This category covers compounds that support your body's relaxation and regeneration processes.

Ashwagandha

root extract

Lemon Balm

herb

Magnesium

essential mineral

Melatonin

neurohormone

Ashwagandha

The dossier

WHAT THE SCIENCE SAYS

  • Multiple clinical trials show significantly lower anxiety, stress scores, and cortisol levels in people taking ashwagandha versus placebo.
  • Participants supplementing with ashwagandha fall asleep faster and enjoy longer or deeper sleep compared with placebo.
  • Studies in athletes find improvements in VO₂ max, faster recovery, and measurable fitness gains after ashwagandha supplementation.
  • Overall evidence supports ashwagandha for healthier stress management, better sleep quality, and enhanced post-exercise recovery, with benefits seen even in otherwise healthy adults.

WHAT IS IT?

A traditional Ayurvedic root extract and adaptogen famed for helping the body cope with stress.

THE BIOLOGICAL ROLE

Believed to modulate the stress-response system—lowering cortisol and balancing neurotransmitters—while supporting hormonal and recovery pathways.

KEY RESSOURCES

  • Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019;11(9):e5797. doi:10.7759/cureus.5797
  • Salve J, Pate S, Debnath K, Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. doi:10.7759/cureus.6466
  • Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and tolerability of ashwagandha root extract in the elderly for improvement of general well-being and sleep: a prospective, randomized, double-blind, placebo-controlled study. Cureus. 2020;12(2):e7083. doi:10.7759/cureus.7083
  • Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double-blind, placebo-controlled study to evaluate the effects of ashwagandha (Withania somnifera Dunal.) extract on sleep quality in healthy adults. Sleep Med. 2020;72:28-36. doi:10.1016/j.sleep.2020.03.012
  • Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
  • Tiwari S, Gupta SK, Pathak AK. A double-blind, randomized, placebo-controlled trial on the effect of ashwagandha (Withania somnifera Dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. J Ethnopharmacol. 2021;272:113929. doi:10.1016/j.jep.2021.113929
Lemon Balm

The dossier

WHAT THE SCIENCE SAYS

  • Placebo-controlled trials show lemon-balm supplements lower self-rated anxiety and stress while improving overall mood.
  • Clinical studies report shorter sleep-onset time and deeper, higher-quality sleep, with significantly reduced insomnia scores versus placebo.
  • Across studies, participants experienced measurable relaxation and better sleep with minimal side effects, supporting lemon balm as a gentle calming aid.

WHAT IS IT?

A lemon-scented mint-family herb long used for its calming effects on mood, sleep, and digestion.

THE BIOLOGICAL ROLE

Its leaf extracts contain rosmarinic acid and related phytochemicals that appear to modulate the brain’s GABA system, promoting relaxation and easing nervous tension.

KEY RESSOURCES

  • Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutr Metab. 2011;4(3):211-218. doi:10.1007/s12349-010-0045-4
  • Heydari N, Dehghani M, Emamghoreishi M, Akbarzadeh M. Effect of Melissa officinalis capsule on the mental health of female adolescents with premenstrual syndrome: a clinical-trial study. Int J Adolesc Med Health. 2019;31(3). doi:10.1515/ijamh-2017-0015
  • Kennedy DO, Scholey AB, Tildesley NT, Perry EK, Wesnes KA. Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacol Biochem Behav. 2002;72(4):953-964. doi:10.1016/S0091-3057(02)00777-3
  • Ghazizadeh J, Sadigh-Eteghad S, Marx W, et al. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: a systematic review and meta-analysis. Phytother Res. 2021;35(12):6690-6705. doi:10.1002/ptr.7252
  • Haybar H, Javid AZ, Haghighizadeh MH, et al. The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. Clin Nutr ESPEN. 2018;26:47-52. doi:10.1016/j.clnesp.2018.04.015
Magnesium

The dossier

WHAT THE SCIENCE SAYS

  • Highly absorbable magnesium forms improve deep and REM sleep, leaving people more alert the next day.
  • Supplementation is linked to reduced feelings of stress and a lower incidence of severe migraine attacks.
  • Helps lower fasting glucose and boosts insulin sensitivity in type 2 diabetes, while also reducing high blood pressure.
  • In older adults, regular magnesium intake modestly increases walking speed and improves the ability to rise from a chair, signaling better functional strength.

WHAT IS IT?

An essential mineral that powers more than 300 enzymes, critical for energy production, nerve and muscle function, and metabolic balance.

THE BIOLOGICAL ROLE

Serves as a cofactor for enzymes that govern ATP (energy) generation, nerve signaling, muscle contraction, blood-pressure control, and blood-glucose regulation.

KEY RESSOURCES

  • Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  • Veronese N, Dominguez LJ, Pizzol D, et al. Oral magnesium supplementation for treating glucose metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Nutrients. 2021;13(11):4074. doi:10.3390/nu13114074
  • Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes–associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454
  • Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245-251. doi:10.1038/jhh.2008.129
  • Dibaba DT, Xun P, Song Y, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921-929. doi:10.3945/ajcn.117.155291
  • Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials. Pain Physician. 2016;19(1):E97-E112.
  • Hausenblas HA, Lynch T, Hooper S, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121
  • Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014;100(3):974-981. doi:10.3945/ajcn.113.080168
  • Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. doi:10.1371/journal.pone.0208454
Melatonin

The dossier

WHAT THE SCIENCE SAYS

  • High-quality trials show melatonin shortens the time it takes to fall asleep and increases overall sleep efficiency.
  • A controlled study found that taking 6 mg of melatonin at night improved next-day exercise performance and reduced muscle soreness, suggesting better overnight recovery.
  • Supplemental melatonin modestly improves sleep timing and quality in older adults, with no major side effects reported.
  • Proven helpful for easing jet-lag symptoms when crossing time zones and for people working night or rotating shifts.

WHAT IS IT?

A neurohormone made by the pineal gland that signals the body to prepare for sleep.

THE BIOLOGICAL ROLE

Secretion rises in darkness and falls with light, aligning the body’s internal clock (circadian rhythm) to the day–night cycle.

KEY RESSOURCES

  • Arendt J, Skene DJ. Melatonin as a chronobiotic. Sleep Med Rev. 2005;9(1):25-39. doi:10.1016/j.smrv.2004.05.002
  • Lewy AJ, Ahmed S, Jackson JM, Sack RL. Melatonin shifts human circadian rhythms according to a phase-response curve. Chronobiol Int. 1992;9(5):380-392. doi:10.3109/07420529209064550
  • Auld F, Maschauer EL, Morrison I, Skene DJ, Riha RL. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Rev. 2017;34:10-22. doi:10.1016/j.smrv.2016.06.005
  • Zhdanova IV, Wurtman RJ, Regan MM, Taylor JA, Shi JP, Leclair OU. Melatonin treatment for age-related insomnia. J Clin Endocrinol Metab. 2001;86(10):4727-4730. doi:10.1210/jcem.86.10.7901
  • Fatemeh G, Sajjad M, Niloufar R, et al. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. 2022;269(1):205-216. doi:10.1007/s00415-020-10381-w
  • Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520. doi:10.1002/14651858.CD001520
  • Mahdi N, Delleli S, Jebabli A, et al. Melatonin supplementation enhances next-day high-intensity exercise performance and recovery in trained males: a placebo-controlled crossover study. Sports (Basel). 2025;13(6):190. doi:10.3390/sports13060190

COGNITIVE HEALTH & FOCUS

The science behind your body's operating system. This category covers compounds that support focus and cognitive resilience.

iStock-2157588096dfaef-min.jpg

Rhodiola Rosea

root extract

Citicoline

water-soluble nutrient

Vitamin B6

water-soluble vitamin

Vitamin B9

water-soluble vitamin

Vitamin B12

water-soluble vitamin

Magnesium

essential mineral

Rhodiola Rosea

The dossier

WHAT THE SCIENCE SAYS

  • Placebo-controlled trials show Rhodiola reduces exam-related fatigue in students and boosts perceived energy.
  • Participants taking Rhodiola maintain better attention and concentration under stress and feel less overwhelmed or anxious.
  • In people with mild depression, Rhodiola improved mood symptoms and sleep quality.
  • Collectively, studies indicate Rhodiola enhances stress tolerance and mental performance with minimal side effects.

WHAT IS IT?

An adaptogenic Arctic‐mountain root extract used to fight fatigue and bolster resilience to physical and mental stress.

THE BIOLOGICAL ROLE

Active compounds such as rosavin and salidroside help balance stress-response pathways (e.g., cortisol and neurotransmitter signaling) and protect cells against oxidative stress.

KEY RESSOURCES

  • Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VV. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000;7(2):85-89. doi:10.1016/S0944-7113(00)80078-1
  • Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress-induced fatigue—a double-blind cross-over study of a standardised extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000;7(5):365-371. doi:10.1016/S0944-7113(00)80055-0
  • Shevtsov VA, Zholus BI, Shervarly VI, et al. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003;10(2-3):95-105. doi:10.1078/094471103321659780
  • Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009;75(2):105-112. doi:10.1055/s-0028-1088346
  • Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-348. doi:10.1080/08039480701643290
Citicoline

The dossier

WHAT THE SCIENCE SAYS

  • Fuels acetylcholine synthesis, supporting normal brain signaling and muscle control.
  • Provides raw material for phospholipid membranes, helping maintain healthy cell structure throughout the body.
  • Delivers methyl groups necessary for metabolic processes and liver function.
  • Adequate intake is linked to better cognitive health and overall muscle performance.
  • During pregnancy, sufficient choline is critical for fetal brain development.
  • Higher choline status has been associated with beneficial cardiovascular and neurological outcomes and with preserving skeletal-muscle health.

WHAT IS IT?

A water-soluble nutrient (obtained mainly from egg yolks, meat, fish, and some plant foods) that most people need to consume regularly because the body makes only small amounts.

THE BIOLOGICAL ROLE

Acts as the direct precursor to the neurotransmitter acetylcholine and supplies building blocks for cell-membrane phospholipids and key methylation reactions.

KEY RESSOURCES

  • Nakazaki E, Shimonaga K, Ishizaki S, et al. Citicoline improves memory function in healthy older adults: a randomized, double-blind, placebo-controlled study. J Nutr. 2021;151(8):2153-2160. doi:10.1093/jn/nxab119
  • Naber M, Hommel B, Colzato LS. Improved human visuomotor performance and pupil constriction after choline supplementation in a placebo-controlled double-blind study. Sci Rep. 2015;5:13188. doi:10.1038/srep13188
Vitamin B6

The dossier

WHAT THE SCIENCE SAYS

  • Two large placebo-controlled trials in pregnant women found 30–75 mg/day B₆ significantly eased nausea severity.
  • A randomized crossover study showed 50 mg/day B₆ reduced premenstrual emotional symptoms such as depression, irritability, and tiredness.
  • In a recent double-blind trial with healthy adults, high-dose B₆ supplementation lowered self-reported anxiety and showed a trend toward reduced depression.

WHAT IS IT?

A water-soluble vitamin that your body converts to an active coenzyme needed for hundreds of metabolic and neurological reactions.

THE BIOLOGICAL ROLE

Its active form (PLP) helps enzymes build neurotransmitters, make hemoglobin, release stored energy from food, and support immune defenses.

KEY RESSOURCES

  • Vutyavanich T, Wongtra-ngan S, Ruangsri R. Pyridoxine for nausea and vomiting of pregnancy: a randomized, double-blind, placebo-controlled trial. Am J Obstet Gynecol. 1995;173(3 Pt 1):881-884. doi:10.1016/0002-9378(95)90359-3
  • Doll H, Brown S, Thurston A, Vessey M. Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial. J R Coll Gen Pract. 1989;39(326):364-368.
  • Field DT, Cracknell RO, Eastwood JR, et al. High-dose vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Hum Psychopharmacol. 2022;37(6):e2852. doi:10.1002/hup.2852
  • Pouteau E, Kablan J, Lebrun D, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults: a randomized, controlled trial. PLoS One. 2018;13(12):e0208454. doi:10.1371/journal.pone.0208454
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232. doi:10.3390/nu11092232
Vitamin B9

The dossier

WHAT THE SCIENCE SAYS

  • Randomized trials and meta-analyses show 0.2–1 mg/day folic acid reliably lowers blood homocysteine and raises red-cell folate, markers linked to cellular and heart health.
  • In a two-year study, supplementation with folic acid plus vitamins B₆ and B₁₂ significantly slowed age-related brain-volume loss in people with mild cognitive impairment.

WHAT IS IT?

An essential B vitamin—available naturally as folate and in supplements or fortified foods as folic acid—needed in greater amounts during pregnancy and periods of rapid growth.

THE BIOLOGICAL ROLE

Serves as a coenzyme for DNA synthesis and methylation reactions, supporting cell division, neurotransmitter production, and cardiovascular and fetal health.

KEY RESSOURCES

  • Homocysteine Lowering Trialists' Collaboration. Dose-dependent effects of folic acid on blood concentrations of homocysteine: a meta-analysis of randomized trials. Am J Clin Nutr. 2005;82(4):806-812. doi:10.1093/ajcn/82.4.806
  • Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):e12244. doi:10.1371/journal.pone.0012244
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232. doi:10.3390/nu11092232
Vitamin B12

The dossier

WHAT THE SCIENCE SAYS

  • Daily supplementation of 500–1,000 µg in older adults raises blood-vitamin B12 levels and lowers homocysteine and methylmalonic acid compared with placebo.
  • Improves key blood markers linked to healthy nerve and red-cell function.
    Extended use in older populations has been associated with better mood and reduced fatigue.

WHAT IS IT?

A water-soluble vitamin found mainly in animal foods and fortified products, essential for red-blood-cell formation and healthy nerves.

THE BIOLOGICAL ROLE

Requires intrinsic factor for absorption and then serves as a coenzyme for DNA synthesis, methylation, and cellular energy metabolism.

KEY RESSOURCES

  • Wang Z, Zhu W, Xing Y, Jia J, Tang Y. B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutr Rev. 2022;80(4):931-949. doi:10.1093/nutrit/nuab057
  • Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):e12244. doi:10.1371/journal.pone.0012244
  • Young LM, O’Connor DB, Lawlor DA, Hughes K, O’Connell G, Truby H. B-vitamin supplementation on depressive symptoms, anxiety and stress: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(10):2232. doi:10.3390/nu11092232
Magnesium

The dossier

WHAT THE SCIENCE SAYS

  • Lowers fasting glucose and enhances insulin sensitivity in people with type 2 diabetes while helping reduce high blood pressure.
  • Linked to reduced feelings of stress and, in highly absorbable forms, to better deep and REM sleep and greater next-day alertness.
  • Regular intake appears to lower the incidence of severe migraine attacks.
    In older adults, daily magnesium modestly improves walking speed and the ability to rise from a chair, indicating better functional strength.
  • Overall, adequate magnesium supports sleep quality, physical performance, stress resilience, and long-term metabolic stability.

WHAT IS IT?

An essential mineral that drives more than 300 enzyme reactions, supporting energy production, nerve and muscle activity, and overall metabolic health.

THE BIOLOGICAL ROLE

Functions as a cofactor that helps enzymes regulate ATP (energy) synthesis, nerve signaling, muscle contraction, blood-pressure control, and blood-sugar balance.

KEY RESSOURCES

  • Veronese N, Dominguez LJ, Pizzol D, et al. Oral magnesium supplementation for treating glucose‐metabolism parameters in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Nutrients. 2021;13(11):4074. doi:10.3390/nu13114074
  • Verma H, Garg R. Effect of magnesium supplementation on type 2 diabetes–associated cardiovascular risk factors: a systematic review and meta-analysis. J Hum Nutr Diet. 2017;30(5):621-633. doi:10.1111/jhn.12454
  • Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245-251. doi:10.1038/jhh.2008.129
  • Dibaba DT, Xun P, Song Y, et al. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017;106(3):921-929. doi:10.3945/ajcn.117.155291
  • Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of intravenous and oral magnesium on reducing migraine: a meta-analysis of randomized controlled trials. Pain Physician. 2016;19(1):E97-E112.
  • Hausenblas HA, Lynch T, Hooper S, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121
  • Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014;100(3):974-981. doi:10.3945/ajcn.113.080168
  • Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: a randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. doi:10.1371/journal.pone.0208454
Unbenannt-11-2-min.jpg

SKIN & CELLULAR HEALTH

The science of structural integrity. This category covers the compounds that build and protect your skin from within.

Hydrolyzed Collagen

structural protein

Hyaluronic Acid

water-binding polysaccharide

Vitamin C

water-soluble vitamin

Vitamin B2

water-soluble vitamin

Zinc

essential trace mineral

Hydrolyzed Collagen

The dossier

WHAT THE SCIENCE SAYS

  • Daily collagen peptides have been linked to smoother, more elastic skin and fewer wrinkles within weeks.
  • Clinical trials in people with knee arthritis report less joint pain and better mobility versus placebo.
  • In active older adults, collagen combined with exercise produced greater muscle and strength gains than exercise alone.
  • Studies in postmenopausal women suggest collagen supplementation can increase bone mineral density.
  • Overall evidence shows collagen peptides are safe and can gradually improve skin appearance, joint comfort, and musculoskeletal health.

WHAT IS IT?

Collagen that has been hydrolyzed into small, easily absorbed peptides that supply the body’s most abundant structural protein.

THE BIOLOGICAL ROLE

Provides glycine, proline, and other amino acids the body uses to rebuild collagen in skin, joints, bones, and connective tissues.

KEY RESSOURCES

  • Pu SY, Huang YL, Pu CM, et al. Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080
  • Simental-Mendía M, Ortega-Mata D, Acosta-Olivo CA, Simental-Mendía LE, Peña-Martínez VM, Vilchez-Cavazos F. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clin Exp Rheumatol. 2025;43(1):126-134. doi:10.55563/clinexprheumatol/kflfr5
  • García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5
  • Kviatkovsky SA, Hickner RC, Cabre HE, Small SD, Ormsbee MJ. Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. J Int Soc Sports Nutr. 2023;20(1):2243252. doi:10.1080/15502783.2023.2243252
Hyaluronic Acid

The dossier

WHAT THE SCIENCE SAYS

  • Oral hyaluronic-acid (HA) supplements increase skin hydration and firmness compared with placebo.
  • Trials report about 10 % better skin moisture and visibly smaller wrinkles after four weeks of HA use.
  • Regular HA intake is linked to smoother texture, greater elasticity, and reduced wrinkle depth or roughness in aging skin.

WHAT IS IT?

A water-binding polysaccharide naturally concentrated in skin, joints, and eyes, prized for its ability to keep tissues moist and well-lubricated.

THE BIOLOGICAL ROLE

Its long sugar chains act like tiny sponges that attract and hold water, helping maintain skin elasticity, cushion joints, and support wound-healing processes.

KEY RESSOURCES

  • Hsu TF, Su ZR, Hsieh YH, et al. Oral hyaluronan relieves wrinkles and improves dry skin: a 12-week double-blinded, placebo-controlled study. Nutrients. 2021;13(7):2220. doi:10.3390/nu13072220
  • Gao YR, Wang RP, Zhang L, et al. Oral administration of hyaluronic acid to improve skin conditions via a randomized double-blind clinical test. Skin Res Technol. 2023;29(11):e13531. doi:10.1111/srt.13531
  • Oe M, Sakai S, Yoshida H, et al. Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period. Clin Cosmet Investig Dermatol. 2017;10:267-273. doi:10.2147/CCID.S141845
Vitamin C

The dossier

WHAT THE SCIENCE SAYS

  • Strengthens immune defenses and provides antioxidant protection, which is especially useful during illness or periods of physical stress.
  • Required for collagen production, helping maintain healthy skin, joints, and other connective tissues.
  • Enhances absorption of non-heme iron from plant foods, supporting normal red-blood-cell formation.
  • Daily supplements of 200–2,000 mg have been shown to shorten the duration of common colds, though they play only a modest role in actually preventing them.

WHAT IS IT?

A water-soluble vitamin (ascorbic acid) that humans must obtain from fruits and vegetables because we cannot make it ourselves.

THE BIOLOGICAL ROLE

Functions as a powerful antioxidant and enzyme co-factor that is essential for forming collagen, defending the immune system, and helping the body absorb dietary iron.

KEY RESSOURCES

  • Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866
  • Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017;105(1):136-143. doi:10.3945/ajcn.116.138594
  • Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
  • Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;2013(1):CD000980. doi:10.1002/14651858.CD000980.pub4
Vitamin B2

The dossier

WHAT THE SCIENCE SAYS

  • In clinical studies, riboflavin-containing supplements preserved skin moisture and resilience.
  • Supplementation improved physical energy and reduced post-exercise muscle fatigue.
  • Participants taking riboflavin showed lower inflammation markers, indicating stronger antioxidant protection.
  • Overall, evidence suggests riboflavin helps maintain healthy skin, boosts energy and recovery, and protects cells against everyday oxidative stress.

WHAT IS IT?

A water-soluble B vitamin found in dairy, eggs, meat, fish, green vegetables, grains, and almonds that is essential for energy production and cellular health.

THE BIOLOGICAL ROLE

Functions as a coenzyme for enzymes that convert food into energy and power antioxidant defenses, supporting skin, eyes, and nervous-system tissues.

KEY RESSOURCES

  • Fanian F, Mac-Mary S, Jeudy A, et al. Efficacy of micronutrient supplementation on skin aging and seasonal variation: a randomized, placebo-controlled, double-blind study. Clin Interv Aging. 2013;8:1527-1537. doi:10.2147/CIA.S43976
  • Tao Y, Wu M, Su B, et al. Impact of vitamin B1 and vitamin B2 supplementation on anxiety, stress, and sleep quality: a randomized, double-blind, placebo-controlled trial. Nutrients. 2025;17(11):1821. doi:10.3390/nu17111821
  • von Martels JZH, Bourgonje AR, Klaassen MAY, et al. Riboflavin supplementation in patients with Crohn’s disease (the RISE-UP study). J Crohns Colitis. 2020;14(5):595-607. doi:10.1093/ecco-jcc/jjz208
  • Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin in migraine prophylaxis: a randomized controlled trial. Neurology. 1998;50(2):466-470. doi:10.1212/WNL.50.2.466
Zinc

The dossier

WHAT THE SCIENCE SAYS

  • Strengthens innate and adaptive immunity, helping the body fight infections and shorten the duration of colds and other respiratory illnesses.
  • Plays a key role in antioxidant defenses that limit cellular damage.
  • Supports efficient wound healing and healthy skin.
  • Contributes to normal brain function and regulates gene expression across many tissues.

WHAT IS IT?

An essential trace mineral present in foods like oysters, meat, dairy, legumes, and nuts, required daily because the body stores only small amounts.

THE BIOLOGICAL ROLE

Serves as a structural and catalytic cofactor for hundreds of enzymes involved in immune defense, antioxidant protection, wound healing, brain signaling, and gene regulation.

KEY RESSOURCES

  • Yee BE, Richards P, Sui JY, Marsch AF. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: a systematic review and meta-analysis. Dermatol Ther. 2020;33(6):e14252. doi:10.1111/dth.14252
  • Wang MX, Win SS, Pang J. Zinc supplementation reduces common cold duration among healthy adults: a systematic review of randomized controlled trials with micronutrients supplementation. Am J Trop Med Hyg. 2020;103(1):86-99. doi:10.4269/ajtmh.19-0718
  • Hunter J, Arentz S, Goldenberg J, et al. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. BMJ Open. 2021;11(11):e047474. doi:10.1136/bmjopen-2020-047474
  • Wang L, Song Y. Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: a meta-analysis of randomized, double-blind and placebo-controlled trials. Clin Respir J. 2018;12(3):857-864. doi:10.1111/crj.12646
    Yosaee S, Clark CCT, Keshtkaran Z, et al. Zinc in depression: from development to treatment: a comparative/dose response meta-analysis of observational studies and randomized controlled trials. Gen Hosp Psychiatry. 2022;74:110-117. doi:10.1016/j.genhosppsych.2020.08.001
    Pompano LM, Boy E. Effects of dose and duration of zinc interventions on risk factors for type 2 diabetes and cardiovascular disease: a systematic review and meta-analysis. Adv Nutr. 2021;12(1):141-160. doi:10.1093/advances/nmaa087

The information presented here summarizes current scientific findings and is intended for educational purposes only. It is not intended to diagnose, treat, or prevent any disease, and does not constitute a health claim under Regulation (EC) No 1924/2006.