The over-the-counter compounds worth knowing: vitamins, minerals, adaptogens, nootropics, and the longevity stack. Mechanism, dosing, and the caveats that actually matter. Organized by what they do, not what shelf they live on.
Foundational.
The minimum-effective baseline. Vitamins, minerals, fats, and electrolytes most diets miss.
Vitamin D3 + K2
Minimum-effective baseline for hormone, immune, and bone health. Always paired with K2.
Electrolytes
Sodium, potassium, magnesium. The primary protocol against modern dehydration.
Methylated Multivitamin
A floor for the vitamins and minerals diet usually misses. Methylated for the ~40% with MTHFR variants.
Omega-3 (EPA/DHA)
The essential fatty acids your inflammatory and cognitive systems run on.
Magnesium Glycinate
The magnesium form that actually shows up where you need it. Sleep, muscle, nervous system.
Sleep & Recovery.
Adaptogens, GABAergic flavonoids, and the inputs that move sleep architecture.
Adaptogen
Plant compounds that modulate the stress response. Not a single drug; a category.
L-Theanine
Green-tea amino acid. Smooths caffeine without sedating.
Apigenin
Flavonoid from chamomile. Mild GABAergic, popularized for sleep.
Glycine
Cheap amino acid with measurable sleep-quality and core-temperature effects.
Tart Cherry Extract
Anti-inflammatory and slight melatonin source. A mild sleep-and-recovery aid.
Ashwagandha
Adaptogen with measurable cortisol-lowering effects. Best clinical data of any 'stress herb.'
Cognitive.
Cholinergic precursors, NGF stimulators, and the adaptogens with the best human cognitive data.
Lion's Mane
Hericium erinaceus mushroom. NGF-stimulating, with studies showing cognitive benefit.
Citicoline (CDP-Choline)
Choline + cytidine. Acetylcholine and uridine support for cognition.
Rhodiola Rosea
Adaptogen for fatigue, mood, and stress resilience.
Bacopa Monnieri
Memory and learning herb with multi-week onset. Slow but real.
Alpha-GPC
Bioavailable choline source. Acetylcholine precursor for cognition and muscle output.
Mitochondrial & Longevity.
NAD+ precursors, mitophagy triggers, antioxidants. The cell-energy stack.
CoQ10 (Ubiquinol)
Mitochondrial electron transport cofactor. Critical if on a statin.
NR (Nicotinamide Riboside)
The other NAD+ precursor. Niagen is the commercial form.
NMN (Nicotinamide Mononucleotide)
NAD+ precursor. The Sinclair-popularized longevity supplement.
Spermidine
Polyamine that triggers autophagy. Cellular cleanup.
Resveratrol
Polyphenol, sirtuin activator. The original 'longevity molecule' with controversial human benefit.
PQQ
Pyrroloquinoline quinone. Promotes mitochondrial biogenesis (more, not just better).
NAC (N-Acetyl Cysteine)
Glutathione precursor. Detox, antioxidant, and respiratory support.
Urolithin A
Postbiotic from pomegranates. Targets mitophagy: clearing damaged mitochondria.
Performance & Hormonal.
Anabolic, ergogenic, and androgenic-supporting compounds with measurable training effects.
Beta-Alanine
Carnosine precursor. Buffers acid for the 1-4 minute training window.
Creatine Monohydrate
The most-studied supplement in sports nutrition. Strength, power, and brain function.
Fadogia Agrestis
African herb popularized for testosterone support. Less data than Tongkat. Proceed with skepticism.
Tongkat Ali
Eurycoma longifolia. Free testosterone-raising adaptogen with real human data.
L-Citrulline
Arginine precursor. Better than direct arginine for nitric-oxide-driven blood flow.
Boron
Trace mineral with outsized hormonal effects.
Calcium-D-Glucarate
Beta-glucuronidase inhibitor. Supports phase II liver detox of estrogen and toxins.
DIM (Diindolylmethane)
Cruciferous vegetable extract. Estrogen metabolism support.
Zinc Picolinate
Foundational mineral for testosterone, immunity, and androgen receptor function.
Inflammation & Gut.
Polyphenols, alkaloids, and senolytic adjuncts. Inflammation modulation from the inside out.