Coenzyme Q10 (CoQ10): Benefits, Dosage & Research Evidence
CoQ10 is a lipid-soluble electron carrier and antioxidant; levels decline with age and statin use, with strong clinical evidence for heart failure and migraine prevention.
PQQ (Pyrroloquinoline Quinone): Mitochondrial Biogenesis & Research
PQQ activates PGC-1α to stimulate mitochondrial biogenesis; limited but promising human evidence for sleep, inflammation, and cognition.
Alpha-Lipoic Acid: Antioxidant Research & Evidence Review
ALA is a unique dual-solubility antioxidant and mitochondrial cofactor, with strong evidence for diabetic neuropathy and antioxidant network regeneration.
Creatine: Cellular Energy Buffer & Research Beyond Muscle
The most-studied supplement in history; buffers ATP via phosphocreatine, with emerging benefits for brain energy, aging, and neuroprotection.
Magnesium: ATP Cofactor, Forms & Clinical Evidence
Required for over 600 enzymes and Mg-ATP stability; subclinical deficiency is common, with evidence for migraine, blood pressure, sleep, and metabolism.
B Vitamins & Cellular Energy: Cofactors for Metabolism
Eight water-soluble cofactors for mitochondrial metabolism; B1, B2, B3, and B5 are directly involved in the citric acid cycle and electron transport chain.
NMN Supplement: What Research Says About Nicotinamide Mononucleotide
A direct NAD+ precursor showing promise in animal models for reversing age-related NAD+ decline; human clinical evidence is still emerging.
Nicotinamide Riboside Supplement: Evidence Review
A GRAS-status B3/NAD+ precursor with the most human trial data among NAD+ boosters; safely raises NAD+ ~60% at 1,000 mg/day.
Resveratrol: Research Evidence, Mechanisms & Limitations
A polyphenol sirtuin activator and caloric-restriction mimetic hampered by <1% bioavailability and mixed human trial results.
Quercetin: Benefits, Mechanisms & Research Evidence
A dietary flavonoid with antioxidant, anti-inflammatory, and senolytic activity; best known as half of the D+Q senolytic combination.
Curcumin: Anti-Inflammatory Research & Bioavailability Challenges
Turmeric’s active compound shows broad in vitro activity but <1% bioavailability and assay-interference concerns limit clinical translation.
Glutathione: The Master Antioxidant — Research & Supplementation
The body’s most abundant endogenous antioxidant; critical for detoxification, immunity, and redox balance, with oral and liposomal forms now validated.
N-Acetyl Cysteine (NAC): Glutathione Precursor & Research Review
A stable cysteine donor and clinical standard for acetaminophen overdose; the most-studied glutathione precursor with broad clinical applications.
Omega-3 Fatty Acids: Inflammation, Membranes & Clinical Evidence
Essential EPA/DHA fats for membrane structure and inflammation resolution; REDUCE-IT showed 25% cardiovascular event reduction with high-dose EPA.
Spermidine: Autophagy, Longevity & Research Evidence
A potent dietary autophagy inducer found in wheat germ; higher intake is associated with reduced all-cause mortality and lifespan extension across species.
Berberine: AMPK Activation, Metabolism & Clinical Evidence
An alkaloid that activates AMPK and rivals metformin for blood glucose lowering; meta-analyses support effects on glucose, HbA1c, and LDL.
Vitamin D: Beyond Bones — Mitochondrial & Immune Research
A secosteroid hormone regulating 1,000+ genes with VDRs in mitochondria and immune cells; pandemic deficiency affects ~1 billion people.
Supplement Quality & Third-Party Testing: What to Look For
Under DSHEA, supplements need no pre-market FDA approval; 20–30% fail quality tests. Learn what third-party seals (USP, NSF, ConsumerLab) verify.
Supplement Bioavailability: Why Absorption Matters More Than Dose
Oral bioavailability determines how much active compound reaches cells. Formulation (phytosome, liposomal, piperine) can improve absorption 10–2,000x.