This reference table covers the full spectrum of evidence-based supplements and compounds used in integrative and functional health — from amino acids and adaptogens to nootropics, metabolic agents, hormonal modulators, gut support, cardiovascular compounds, and detoxification agents. Each entry includes primary uses, mechanism of action, key protocols, and safety considerations.
This is a clinical reference tool, not a substitute for individualized assessment. Optimal dosing varies by health status, genetics, lab findings, and clinical context. Always interpret supplementation within a comprehensive functional medicine framework.
Jump to: Amino Acids & Peptides | Adaptogens & Botanicals | Nootropics & Brain | Metabolic & Blood Sugar | Hormonal & Longevity | Gut & Digestive | Cardiovascular & Lipids | Detox & Liver
CAT 1: Amino Acids & Peptides
Building blocks of proteins, neurotransmitters, and structural tissues; many serve as direct signaling molecules or metabolic substrates.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| L-Glutamine | Gut lining repair, leaky gut, immune support, muscle recovery, IBS, post-surgical healing | Primary fuel for enterocytes and immune cells; supports tight junction integrity; precursor to glutathione and GABA; nitrogen shuttle in muscle metabolism | 5–20 g/day in divided doses; 10–20 g/day for gut repair protocols; take on empty stomach for GI targeting; powder form preferred | Generally well tolerated; caution in hepatic encephalopathy (ammonia load); avoid in glutamate-sensitive individuals; high doses may worsen mood in some |
| L-Theanine | Anxiety, stress, sleep quality, focus, cognitive calm, caffeine synergy | Increases alpha brain wave activity; modulates GABA, serotonin, and dopamine; antagonizes glutamate excitotoxicity; crosses blood-brain barrier | 100–400 mg/day; 100–200 mg with caffeine (2:1 theanine:caffeine ratio) for focused calm; 200–400 mg at night for sleep | Excellent safety profile; no known drug interactions at standard doses; may potentiate sedatives at high doses |
| L-Carnitine / ALCAR | Mitochondrial energy, fat metabolism, cognitive function, male fertility, cardiovascular support, neuroprotection | Transports long-chain fatty acids into mitochondria for beta-oxidation; ALCAR crosses BBB and supports acetylcholine synthesis and mitochondrial membrane integrity | L-Carnitine: 1,000–3,000 mg/day for metabolic/fertility; ALCAR: 500–2,000 mg/day for cognitive and neurological support; take in the morning | GI upset at high doses; TMAO production from gut bacteria (cardiovascular concern at very high doses); caution with hypothyroidism; ALCAR may be stimulating |
| Glycine | Sleep quality, collagen synthesis, detoxification (phase II conjugation), gut health, anxiety, blood sugar regulation | Inhibitory neurotransmitter in brainstem and spinal cord; collagen structural amino acid (33% of collagen); conjugates bile acids and xenobiotics in liver; lowers core body temperature for sleep onset | 3–5 g before bed for sleep; 5–10 g/day with collagen for connective tissue; 1–3 g with meals for blood sugar support | Very safe; no established UL; may cause mild GI upset at very high doses; generally well tolerated across populations |
| Taurine | Cardiovascular health, electrolyte balance, bile acid conjugation, retinal function, anxiety, exercise performance, longevity | Osmoregulator and membrane stabilizer; modulates GABA-A receptors; conjugates bile acids; antioxidant in mitochondria; regulates calcium signaling in cardiac muscle | 500–3,000 mg/day; 1–2 g pre-workout for performance; 1–3 g/day for cardiovascular and metabolic support; 500 mg–1 g for anxiety/sleep | Excellent safety profile; no known toxicity at standard doses; caution with lithium (may alter excretion); generally well tolerated |
| Lysine | Collagen synthesis, herpes simplex virus suppression, calcium absorption, immune function, anxiety | Essential amino acid; competes with arginine for cellular uptake (inhibits HSV replication); cofactor for carnitine synthesis; required for hydroxylysine in collagen cross-linking | 1,000–3,000 mg/day for HSV suppression; 500–1,000 mg/day for collagen support; take away from arginine-rich foods during active outbreaks | Generally safe; high doses may cause GI upset; excess may impair arginine-dependent functions (nitric oxide, wound healing) — balance intake |
| Arginine & Citrulline | Nitric oxide production, blood pressure, erectile function, exercise performance, wound healing, immune function | Arginine is substrate for nitric oxide synthase (NOS); citrulline is converted to arginine in kidneys with superior bioavailability; NO causes vasodilation and improves blood flow | Citrulline malate: 6–8 g pre-workout; L-citrulline: 3–6 g/day for cardiovascular/ED support; L-arginine: 3–6 g/day (less preferred due to poor oral bioavailability) | Arginine may worsen herpes outbreaks; avoid in acute MI; citrulline better tolerated than arginine; caution with PDE5 inhibitors and antihypertensives |
| Creatine | Muscle strength and power, cognitive function, neuroprotection, energy metabolism, sarcopenia prevention | Replenishes phosphocreatine stores for rapid ATP regeneration; increases intramuscular water content; supports mitochondrial function and neuronal energy in the brain | 3–5 g/day creatine monohydrate (no loading required); loading: 20 g/day for 5–7 days then 3–5 g/day maintenance; take with carbohydrates for uptake | Most studied supplement; excellent safety profile; may cause water retention (intramuscular); ensure adequate hydration; caution with pre-existing renal disease (monitor creatinine) |
| Collagen Peptides | Joint health, skin elasticity, gut lining, bone density, tendon/ligament repair, hair and nail strength | Hydrolyzed collagen provides proline, hydroxyproline, and glycine; stimulates fibroblast collagen synthesis; may act as signaling peptides for connective tissue repair | 10–20 g/day hydrolyzed collagen; take with vitamin C (50–100 mg) to enhance collagen synthesis; marine collagen for skin; bovine for joints and gut | Generally safe; sourcing matters (heavy metals in low-quality marine collagen); not a complete protein (low tryptophan); not suitable as sole protein source |
| BPC-157 | Gut healing, tendon/ligament repair, neuroprotection, anti-inflammatory, wound healing, GERD, IBD | Body protection compound derived from gastric juice; upregulates growth hormone receptors; promotes angiogenesis; modulates nitric oxide, dopamine, and serotonin systems; activates FAK-paxillin pathway for tissue repair | 250–500 mcg/day subcutaneous or oral; oral for GI conditions; injectable for musculoskeletal; cycle 4–8 weeks; research-grade compound — not FDA-approved | Research compound — no long-term human safety data; sourcing critical (purity); theoretical concern re: angiogenesis in cancer; consult practitioner before use |
CAT 2: Adaptogens & Botanicals
Plant-derived compounds that modulate the stress response, support HPA axis resilience, and enhance non-specific resistance to physical, chemical, and biological stressors.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| Rhodiola Rosea | Fatigue, burnout, cognitive performance, stress resilience, depression, athletic endurance | Modulates HPA axis; inhibits MAO-A and MAO-B; increases serotonin, dopamine, and norepinephrine; activates AMPK; reduces cortisol response to stress; key actives: rosavins and salidroside | 200–600 mg/day standardized extract (3% rosavins, 1% salidroside); take in the morning or pre-workout; cycle 6–8 weeks on, 2 weeks off | Generally well tolerated; may be stimulating — avoid in the evening; caution with bipolar disorder (activating); mild interactions with antidepressants (serotonin) |
| Holy Basil (Tulsi) | Cortisol regulation, anxiety, blood sugar balance, anti-inflammatory, cognitive support, adaptogenic stress response | Modulates HPA axis and cortisol secretion; inhibits COX-2 (anti-inflammatory); eugenol and ursolic acid as key actives; adaptogenic via multiple receptor pathways; mild MAO inhibition | 300–600 mg/day standardized extract; 1–2 cups tulsi tea/day; can be used long-term; combine with ashwagandha for synergistic HPA support | Generally safe; mild blood-thinning effect — caution pre-surgery; may lower blood sugar (monitor in diabetics); avoid in pregnancy (emmenagogue) |
| Eleuthero (Siberian Ginseng) | Fatigue, immune modulation, stress resilience, athletic performance, cognitive function, adrenal support | Eleutherosides modulate HPA axis; enhances NK cell and T-cell activity; increases oxygen utilization; adaptogenic via non-specific stress resistance mechanisms | 300–1,200 mg/day standardized extract; cycle 6–8 weeks on, 2 weeks off; take in the morning; combine with other adaptogens for adrenal protocols | Generally well tolerated; may cause mild insomnia if taken late; caution with digoxin (may interfere with assay); avoid in hypertension at high doses |
| Panax Ginseng | Cognitive function, energy, libido, immune function, blood sugar regulation, erectile dysfunction, athletic performance | Ginsenosides modulate HPA axis, enhance NO production, modulate GABA and dopamine receptors, improve insulin sensitivity, stimulate immune cell activity | 200–400 mg/day standardized extract (4–7% ginsenosides); cycle 3 months on, 1 month off; Korean red ginseng for ED: 600 mg 3x/day | May cause insomnia, headache, or GI upset; caution with anticoagulants, antidiabetics, and stimulants; avoid in estrogen-sensitive conditions (weak estrogenic activity) |
| Maca Root | Libido, hormonal balance, fertility, energy, mood, menopausal symptoms, athletic performance | Does not directly alter sex hormone levels; acts via hypothalamic-pituitary axis modulation; glucosinolates and macamides as key actives; adaptogenic effects on endocrine system | 1,500–3,000 mg/day gelatinized maca (better tolerated than raw); black maca for male fertility/cognition; red maca for female hormonal balance; 6–12 week cycles | Generally safe; gelatinized preferred for GI tolerance; caution in thyroid conditions (goitrogenic potential from glucosinolates); avoid in hormone-sensitive cancers |
| Schisandra | Liver protection, stress resilience, cognitive performance, adrenal support, anti-aging, sexual function | Lignans (schisandrin A/B/C) modulate HPA axis, induce hepatic phase I and II detoxification enzymes, reduce cortisol, enhance mitochondrial function, and exhibit adaptogenic properties | 500–2,000 mg/day standardized extract; 1–3 g/day dried berry; combine with milk thistle for liver protocols; cycle 6–8 weeks | Generally well tolerated; may cause GI upset at high doses; caution in pregnancy; may interact with CYP3A4 substrates (hepatic enzyme induction) |
CAT 3: Nootropics & Brain Support
Compounds that enhance cognitive function, neuroprotection, neuroplasticity, and neurotransmitter balance.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| Phosphatidylserine (PS) | Memory, cognitive decline, ADHD, cortisol regulation, athletic recovery, age-related cognitive impairment | Phospholipid component of neuronal cell membranes; supports membrane fluidity and receptor function; modulates HPA axis (blunts cortisol); activates PKC signaling; supports acetylcholine and dopamine neurotransmission | 100–300 mg/day; 300–400 mg/day for cognitive decline or cortisol reduction; take with meals; sunflower-derived PS preferred (non-GMO, BSE-free) | Generally well tolerated; mild blood-thinning effect at high doses; caution with anticoagulants; soy-derived PS may be problematic for soy-sensitive individuals |
| Alpha-GPC & CDP-Choline | Memory, focus, acetylcholine synthesis, cognitive performance, neuroprotection, post-stroke recovery | Alpha-GPC: highly bioavailable choline precursor; crosses BBB; directly increases acetylcholine synthesis; supports neuronal membrane integrity. CDP-Choline (citicoline): provides choline + cytidine (→ uridine); supports dopamine receptor density and phosphatidylcholine synthesis | Alpha-GPC: 300–600 mg/day; CDP-Choline: 250–500 mg/day; take in the morning; combine with racetams for synergistic cholinergic support | Generally safe; may cause headache if choline intake is excessive; caution in those with trimethylaminuria; CDP-choline may be mildly stimulating |
| Bacopa Monnieri | Memory consolidation, anxiety, cognitive aging, ADHD, neuroprotection, learning | Bacosides A and B enhance synaptic transmission; upregulate BDNF; modulate serotonin and acetylcholine; reduce beta-amyloid aggregation; antioxidant via SOD and catalase upregulation | 300–600 mg/day standardized extract (45–55% bacosides); effects require 8–12 weeks of consistent use; take with fat-containing meal for absorption | GI upset (nausea, cramping) common — take with food; may slow processing speed initially; caution with anticholinergic drugs; avoid in pregnancy |
| Lion's Mane Mushroom | Neurogenesis, cognitive function, nerve repair, depression, anxiety, gut-brain axis, neuroprotection | Hericenones and erinacines stimulate Nerve Growth Factor (NGF) synthesis; promote myelination; modulate gut microbiome; anti-inflammatory via NF-κB inhibition; supports BDNF | 500–3,000 mg/day fruiting body extract (standardized); 1,000 mg/day minimum for neurological effects; dual-extract (water + alcohol) preferred; 8–12 week minimum trial | Generally well tolerated; rare allergic reactions (mushroom allergy); may cause mild GI upset; avoid mycelium-on-grain products (low active compound content) |
| Huperzine A | Memory, Alzheimer's disease, cognitive decline, ADHD, acetylcholine enhancement | Potent, reversible acetylcholinesterase inhibitor; prevents breakdown of acetylcholine; crosses BBB efficiently; also exhibits NMDA receptor antagonism and neuroprotective antioxidant effects | 50–200 mcg/day; cycle 2–4 weeks on, 1–2 weeks off (receptor downregulation); combine with choline donors (Alpha-GPC) for synergistic effect; take in the morning | Cholinergic side effects at high doses (nausea, bradycardia, muscle twitching); do not combine with pharmaceutical acetylcholinesterase inhibitors (Aricept); cycling essential |
CAT 4: Metabolic & Blood Sugar
Compounds that modulate insulin sensitivity, glucose metabolism, mitochondrial function, and metabolic signaling pathways.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| Berberine | Insulin resistance, type 2 diabetes, PCOS, dyslipidemia, gut dysbiosis, NAFLD, weight management | Activates AMPK (the cellular energy sensor); inhibits mitochondrial complex I; modulates gut microbiome (increases Akkermansia); inhibits DPP-4; reduces hepatic glucose output; comparable to metformin in multiple trials | 500 mg 2–3x/day with meals; 1,000–1,500 mg/day total; cycle 8–12 weeks; berberine HCl or dihydroberberine (2x bioavailability, lower GI side effects) | GI upset (nausea, diarrhea, cramping) common — start low; may lower blood sugar significantly (monitor in diabetics on medication); caution with CYP3A4 substrates; avoid in pregnancy |
| Alpha-Lipoic Acid (ALA / R-ALA) | Insulin sensitivity, diabetic neuropathy, antioxidant, heavy metal chelation, liver support, mitochondrial function | Universal antioxidant (water and fat soluble); regenerates vitamins C, E, and glutathione; improves GLUT4 translocation (insulin signaling); chelates heavy metals; supports mitochondrial energy production via pyruvate dehydrogenase | R-ALA: 100–300 mg/day (2–4x more potent than racemic ALA); racemic ALA: 300–600 mg/day; take 30 min before meals; 600–1,200 mg/day for diabetic neuropathy | May lower blood sugar (monitor in diabetics); R-ALA more potent but less stable — store properly; may deplete biotin with long-term use (supplement 1–2 mg biotin); caution with thyroid medications |
| Ceylon Cinnamon Extract | Blood sugar regulation, insulin sensitivity, PCOS, dyslipidemia, anti-inflammatory, antimicrobial | Proanthocyanidins activate insulin receptor kinase and GLUT4 translocation; inhibit alpha-glucosidase (slows carbohydrate absorption); anti-inflammatory via NF-κB inhibition; antimicrobial against H. pylori and Candida | 1–3 g/day Ceylon cinnamon (Cinnamomum verum); 250–500 mg standardized extract; take with carbohydrate-containing meals; Ceylon only — avoid Cassia (high coumarin content) | Ceylon cinnamon is safe long-term; Cassia cinnamon contains hepatotoxic coumarin — avoid at therapeutic doses; may lower blood sugar (monitor); caution with anticoagulants |
CAT 5: Hormonal & Longevity
Compounds that modulate sex hormones, adrenal hormones, circadian biology, and longevity pathways including NAD+ and sirtuin activation.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| DHEA | Adrenal insufficiency, low libido, hormonal aging, immune function, bone density, mood, cognitive decline | Precursor to testosterone and estrogen; produced by adrenal cortex; declines ~2% per year after age 25; modulates immune function via DHEA-S; anti-glucocorticoid effects; supports neurosteroid synthesis | 5–50 mg/day; 7-Keto DHEA (non-hormonal metabolite): 100–200 mg/day for metabolic support; test DHEA-S before supplementing; take in the morning with fat | Hormone — requires lab monitoring; may cause androgenic side effects (acne, hair loss) in women; may worsen hormone-sensitive cancers; avoid in pregnancy; start low and titrate |
| Pregnenolone | Hormonal precursor support, cognitive function, memory, mood, neurosteroid balance, adrenal fatigue | Master steroid hormone precursor synthesized from cholesterol; converted to DHEA, progesterone, cortisol, and sex hormones; neurosteroid that modulates GABA-A and NMDA receptors; supports myelin synthesis | 5–50 mg/day; start at 5–10 mg and titrate; take in the morning; test baseline hormones before use; combine with DHEA in adrenal protocols | Hormone precursor — downstream effects unpredictable; may cause anxiety, acne, or hair loss; requires monitoring; avoid in hormone-sensitive conditions; not for long-term unsupervised use |
| NMN & NR (NAD+ Precursors) | Cellular energy, longevity, DNA repair, mitochondrial function, metabolic health, cognitive aging, sirtuin activation | NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are direct NAD+ precursors; NAD+ activates sirtuins (SIRT1–7) and PARPs for DNA repair; supports mitochondrial biogenesis via PGC-1α; NAD+ declines ~50% by age 50 | NMN: 250–1,000 mg/day; NR: 250–500 mg/day; take in the morning; sublingual NMN may improve bioavailability; combine with resveratrol/pterostilbene for sirtuin synergy | Generally well tolerated; NMN may cause mild GI upset; theoretical concern re: NAD+ fueling cancer cell metabolism (unresolved); avoid in active cancer without oncology guidance; long-term human data still emerging |
| Melatonin | Sleep onset, circadian rhythm regulation, jet lag, antioxidant, immune modulation, anti-aging, cancer adjunct | Pineal gland hormone; binds MT1/MT2 receptors in SCN to regulate circadian rhythm; potent mitochondrial antioxidant; modulates immune function; inhibits aromatase; anti-proliferative in some cancer models | 0.5–3 mg for sleep (physiological range); 5–10 mg for jet lag or immune protocols; take 30–60 min before bed; low-dose (0.5 mg) often as effective as high-dose for sleep onset | Generally safe short-term; may cause morning grogginess at high doses; suppresses endogenous production with chronic high-dose use; caution with anticoagulants and immunosuppressants; avoid in autoimmune conditions (immune stimulation) |
| DIM (Diindolylmethane) | Estrogen metabolism, estrogen dominance, PCOS, PMS, hormone-sensitive cancers (adjunct), detoxification | Derived from indole-3-carbinol (I3C) in cruciferous vegetables; shifts estrogen metabolism toward 2-hydroxyestrone (protective) and away from 16-alpha-hydroxyestrone (proliferative); modulates CYP1A1/1A2 enzymes; anti-androgenic effects | 100–300 mg/day DIM; 200 mg/day standard dose for estrogen balance; take with fat for absorption; combine with calcium-D-glucarate for enhanced estrogen clearance | May cause urine discoloration (harmless); headache or GI upset at high doses; paradoxical estrogenic effects at very high doses; caution in estrogen-sensitive cancers — consult oncologist; may affect thyroid hormone metabolism |
| Quercetin | Anti-inflammatory, antioxidant, senolytic, allergy/histamine, immune modulation, cardiovascular, antiviral | Flavonoid that inhibits NF-κB and NLRP3 inflammasome; inhibits histamine release from mast cells; senolytic (clears senescent cells); inhibits viral replication; zinc ionophore; activates SIRT1; inhibits PI3K/Akt pathway | 500–1,000 mg/day; quercetin phytosome (Sophora japonica) for superior bioavailability; combine with bromelain for anti-inflammatory synergy; combine with zinc for antiviral protocols; senolytic: 500–1,000 mg 2x/week pulsed | Generally safe; may inhibit CYP3A4 (drug interactions); caution with antibiotics (quinolones); high doses may affect thyroid peroxidase; avoid in pregnancy at high doses |
| Pterostilbene | Longevity, cognitive function, antioxidant, blood sugar regulation, cardiovascular, anti-inflammatory, SIRT1 activation | Methylated analog of resveratrol with superior bioavailability (80% vs. ~20%); activates SIRT1 and AMPK; inhibits NF-κB; crosses BBB more effectively than resveratrol; modulates PPAR-alpha for lipid metabolism; epigenetic modulation | 50–250 mg/day; 100–150 mg/day standard longevity dose; combine with NMN/NR for NAD+/sirtuin synergy; take with fat for absorption | Generally well tolerated; may raise LDL at high doses in some individuals (monitor lipids); caution with anticoagulants; long-term human data limited — emerging compound |
CAT 6: Gut & Digestive
Compounds that support gut lining integrity, microbiome balance, digestive enzyme function, and the gut-immune axis.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| Butyrate (Sodium/Calcium Butyrate) | Leaky gut, IBD, IBS, colorectal cancer prevention, gut microbiome support, neuroinflammation, insulin sensitivity | Short-chain fatty acid (SCFA) produced by colonic fermentation of fiber; primary fuel for colonocytes; inhibits HDAC (epigenetic regulation); activates GPR41/43 receptors; strengthens tight junctions; reduces intestinal permeability; anti-inflammatory via NF-κB inhibition; crosses BBB to reduce neuroinflammation | 300–600 mg/day sodium or calcium butyrate; tributyrin (prodrug form) 300–600 mg/day for superior colonic delivery; take with meals; combine with prebiotic fiber to support endogenous butyrate production | Generally well tolerated; may cause GI discomfort initially; sodium butyrate has unpleasant odor — enteric-coated preferred; calcium butyrate preferred for those monitoring sodium; start low and titrate |
| Digestive Enzymes | Bloating, gas, food intolerances, malabsorption, SIBO, pancreatic insufficiency, protein digestion, lactose intolerance | Exogenous enzymes supplement endogenous pancreatic and brush border enzyme activity; proteases break down proteins; lipases digest fats; amylases digest starches; lactase digests lactose; alpha-galactosidase digests oligosaccharides (beans, cruciferous) | Broad-spectrum enzyme complex with meals; protease-dominant for protein malabsorption; lipase-dominant for fat malabsorption; lactase for dairy; alpha-galactosidase (Beano) for legumes; take at the start of meals | Generally safe; caution in acute pancreatitis; porcine-derived enzymes contraindicated in pork allergy; high protease doses may irritate GI mucosa; not a substitute for addressing root cause of enzyme insufficiency |
| Betaine HCl | Low stomach acid (hypochlorhydria), protein malabsorption, SIBO, H. pylori, nutrient deficiencies (B12, iron, zinc), GERD (hypochlorhydric type) | Provides exogenous hydrochloric acid to restore gastric pH; activates pepsinogen to pepsin for protein digestion; sterilizes stomach against pathogens; facilitates mineral ionization for absorption; betaine component supports methylation | Start with 650 mg with protein-containing meals; increase by 650 mg per meal until warmth sensation (indicates adequate acid); typical range 650–3,250 mg/meal; always take with protein; reduce dose if burning occurs | Contraindicated with NSAIDs, corticosteroids, or active ulcers/gastritis; do not use with PPIs; burning sensation indicates too high a dose or adequate acid already present; titrate carefully; not for use in H. pylori active infection without treatment |
| Saccharomyces Boulardii | Antibiotic-associated diarrhea, C. difficile, IBS-D, traveler's diarrhea, SIBO, gut microbiome restoration, IBD | Non-pathogenic yeast probiotic; produces proteases that degrade C. difficile toxins A and B; secretes IgA; inhibits pathogen adhesion; modulates gut immune response; produces short-chain fatty acids; resistant to antibiotics (can be taken concurrently) | 250–500 mg/day (5–10 billion CFU); 500 mg 2x/day during antibiotic therapy; continue 2–4 weeks post-antibiotics; refrigeration not required (unlike bacterial probiotics) | Generally safe; caution in severely immunocompromised patients (rare fungemia risk); avoid in central venous catheter patients; well tolerated in most populations including children |
| Prebiotics (Inulin, FOS, Arabinogalactan) | Microbiome diversity, butyrate production, immune modulation, constipation, blood sugar regulation, calcium absorption, gut-brain axis | Non-digestible fibers selectively fermented by beneficial bacteria (Bifidobacterium, Lactobacillus, Akkermansia); increase SCFA production (butyrate, propionate, acetate); stimulate IgA secretion; modulate gut-associated lymphoid tissue; improve mineral absorption | Inulin/FOS: 3–10 g/day; arabinogalactan: 1.5–4.5 g/day; start low (1–2 g/day) and increase slowly to minimize gas/bloating; combine with probiotic for synbiotic effect; take with meals | GI bloating and gas common when starting — titrate slowly; may worsen SIBO symptoms (fermentable substrate); avoid high-dose FOS in active SIBO; generally safe long-term at moderate doses |
CAT 7: Cardiovascular & Lipids
Compounds that support cardiovascular function, lipid metabolism, endothelial health, and vascular integrity.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes | |||
|---|---|---|---|---|---|---|---|
| Omega-3 / Fish Oil / Krill Oil | Cardiovascular disease, triglyceride reduction, inflammation, depression, cognitive function, joint health, dry eye, pregnancy | EPA and DHA modulate eicosanoid synthesis (anti-inflammatory prostaglandins and leukotrienes); reduce triglyceride synthesis in liver; improve endothelial function; EPA reduces platelet aggregation; DHA supports neuronal membrane fluidity and synaptic function; resolvin and protectin synthesis | 1–4 g/day EPA+DHA combined; 2–4g/day for triglyceride reduction (pharmaceutical grade); 1–2 g/day for general cardiovascular and anti-inflammatory support; krill oil: 500 mg–1 g/day (phospholipid form, superior bioavailability); take with fat-containing meal; triglyceride form preferred over ethyl ester | May increase bleeding time at high doses — caution with anticoagulants; fish oil may cause fishy burps (enteric-coated or krill oil preferred); oxidation risk — store refrigerated; caution in fish/shellfish allergy; high-dose EPA (Vascepa) requires prescription for cardiovascular indication | |||
| Red Yeast Rice | LDL cholesterol reduction, cardiovascular risk, statin-intolerant patients, dyslipidemia | Contains monacolin K (identical to lovastatin); inhibits HMG-CoA reductase (rate-limiting step in cholesterol synthesis); reduces LDL-C by 15–25%; also contains sterols, isoflavones, and unsaturated fatty acids with additive lipid-lowering effects | 1,200–2,400 mg/day standardized extract; take in the evening (cholesterol synthesis peaks at night); combine with CoQ10 (100–200 mg/day) to offset statin-like CoQ10 depletion; use pharmaceutical-grade products with verified monacolin K content | Contains active statin — same contraindications as statins apply; avoid in pregnancy, liver disease, and with other statins; may cause myopathy and rhabdomyolysis; monitor liver enzymes and CK; CoQ10 supplementation essential; FDA has warned against high-monacolin products | |||
| Pantethine | Dyslipidemia, triglyceride reduction, LDL reduction, HDL increase, cardiovascular risk, CoA synthesis | Active form of pantothenic | Pantethine | Dyslipidemia, triglyceride reduction, LDL reduction, HDL increase, cardiovascular risk, CoA synthesis | Active form of pantothenic acid (vitamin B5); directly provides pantetheine for Coenzyme A synthesis; reduces acetyl-CoA availability for cholesterol synthesis; inhibits HMG-CoA reductase activity; reduces fatty acid synthesis; increases HDL-C; distinct mechanism from statins | 600–900 mg/day in divided doses (300 mg 2–3x/day); effects seen at 8–16 weeks; combine with plant sterols or berberine for additive lipid-lowering; take with meals | Generally well tolerated; mild GI upset possible; no significant drug interactions reported; safe alternative for statin-intolerant patients; no myopathy risk; suitable for long-term use |
| Aged Garlic Extract (AGE) | Cardiovascular disease, hypertension, LDL oxidation, platelet aggregation, immune function, antimicrobial, arterial stiffness | Aging process converts allicin to stable organosulfur compounds (S-allylcysteine, S-allylmercaptocysteine); inhibits platelet aggregation; reduces LDL oxidation; improves endothelial NO production; reduces arterial stiffness; antimicrobial against H. pylori; immune modulation via NK cell activation | 600–1,200 mg/day AGE (Kyolic standardized); 1,200 mg/day for blood pressure and cardiovascular support; take with meals; Kyolic brand most studied; combine with CoQ10 and omega-3 for comprehensive cardiovascular protocol | Generally well tolerated (odorless unlike raw garlic); mild antiplatelet effect — caution with anticoagulants pre-surgery; may lower blood sugar (monitor in diabetics); rare GI upset; safe for long-term use |
CAT 8: Detox & Liver
Compounds that support hepatic detoxification, phase I and II enzyme activity, heavy metal clearance, and cellular antioxidant defense.
| Compound | Primary Uses | Mechanism of Action | Key Protocols | Safety Notes |
|---|---|---|---|---|
| Milk Thistle (Silymarin) | Liver protection, NAFLD, hepatitis, cirrhosis, alcohol-related liver damage, chemotherapy support, heavy metal detoxification | Silymarin (silybin, silydianin, silychristin) inhibits hepatotoxin uptake into hepatocytes; stimulates hepatocyte regeneration via ribosomal RNA synthesis; antioxidant via SOD upregulation and free radical scavenging; anti-inflammatory via NF-κB and leukotriene inhibition; induces phase II detoxification enzymes | 140–420 mg/day silymarin (standardized to 70–80% silymarin); silybin-phosphatidylcholine complex (Siliphos) for superior bioavailability; 3x/day dosing for active liver conditions; combine with NAC and alpha-lipoic acid for comprehensive liver support | Generally very safe; mild GI upset or laxative effect at high doses; rare allergic reactions (Asteraceae family); may inhibit CYP3A4 and CYP2C9 (drug interactions); caution with hormone-sensitive conditions (weak estrogenic activity) |
| Glutathione (Liposomal / S-Acetyl) | Antioxidant defense, liver detoxification, heavy metal chelation, immune function, skin brightening, mitochondrial protection, chronic illness | Master endogenous antioxidant; tripeptide (glutamate, cysteine, glycine); neutralizes reactive oxygen species; conjugates toxins and heavy metals in phase II liver detoxification (glutathione-S-transferase); regenerates vitamins C and E; supports mitochondrial membrane integrity; modulates immune function | Liposomal glutathione: 250–500 mg/day; S-acetyl glutathione: 100–300 mg/day; IV glutathione for clinical protocols; NAC (600–1,800 mg/day) as oral precursor; combine with alpha-lipoic acid and vitamin C to regenerate glutathione; take on empty stomach | Oral bioavailability of standard glutathione is poor — use liposomal or S-acetyl forms; IV administration requires clinical setting; generally safe; may cause GI upset; high-dose IV may cause zinc depletion; caution in those with sulfur sensitivity |
| Activated Charcoal | Acute poisoning (emergency), mycotoxin/mold binding, endotoxin binding, gas and bloating, detox protocols, drug overdose (emergency) | Highly porous carbon structure with massive surface area; adsorbs toxins, drugs, gases, and endotoxins in GI tract via van der Waals forces; prevents absorption of bound substances; does not absorb into systemic circulation; effective for many organic compounds | Acute poisoning: 25–100 g single dose (emergency use only); detox/mycotoxin: 500–1,000 mg 2–3x/day away from meals and medications; take 2+ hours away from all supplements and medications; short-term use only for detox protocols | Adsorbs medications and nutrients — must be taken separately; causes black stools (harmless); constipation with regular use; not effective for all toxins (alcohols, metals, caustics); do not use in bowel obstruction; not for routine long-term use; emergency use requires medical supervision |
| Zeolite / Bentonite Clay | Heavy metal detoxification, mycotoxin binding, gut toxin adsorption, leaky gut, ammonia reduction, radiation exposure | Clinoptilolite zeolite: negatively charged aluminosilicate cage structure that selectively binds heavy metals (lead, mercury, cadmium, arsenic) and ammonium ions via ion exchange; bentonite clay: swells in water, adsorbs toxins and pathogens in GI lumen; both act locally in GI tract without systemic absorption | Zeolite: 1.5–4.5 g/day clinoptilolite (micronized); bentonite clay: 1 tsp in water 1–2x/day away from meals; take 2+ hours away from medications and supplements; use pharmaceutical-grade products with verified heavy metal content | Take away from all medications and nutrients (adsorption risk); bentonite clay may contain lead — use food-grade only; constipation possible; not for long-term continuous use; zeolite quality varies widely — source carefully; avoid in bowel obstruction |
| TUDCA (Tauroursodeoxycholic Acid) | Liver disease, cholestasis, bile flow, NAFLD, neuroprotection, ER stress, mitochondrial protection, ALS (emerging), eye health | Hydrophilic bile acid that displaces toxic hydrophobic bile acids; reduces ER stress via unfolded protein response modulation; anti-apoptotic in hepatocytes and neurons; improves mitochondrial membrane potential; activates TGR5 receptor; promotes bile flow (choleretic); crosses BBB for neuroprotective effects | 250–1,000 mg/day; 500 mg 2x/day for liver conditions; 250–500 mg/day for neuroprotection and metabolic support; take with meals; combine with milk thistle and NAC for comprehensive liver protocol | Generally well tolerated; may cause loose stools or diarrhea at high doses; caution in complete bile duct obstruction; may interact with cholesterol-lowering medications; long-term safety data robust for liver indications; emerging neuroprotective use is off-label |
Key Clinical Principles
- Test before supplementing: Functional lab panels (organic acids, comprehensive metabolic, hormone panels, micronutrient testing) guide targeted protocols. Avoid blanket supplementation without baseline data.
- Bioavailability determines efficacy: Form matters as much as dose. Liposomal, chelated, methylated, and phospholipid-bound forms consistently outperform standard forms for absorption and clinical effect.
- Synergistic stacking: Many compounds work best in combination — NAC + ALA + milk thistle for liver; NMN + pterostilbene for longevity; omega-3 + CoQ10 + aged garlic for cardiovascular; digestive enzymes + betaine HCl + probiotics for gut.
- Cycling prevents tolerance: Adaptogens, nootropics (especially Huperzine A), and hormonal compounds benefit from cycling protocols to prevent receptor downregulation and maintain efficacy.
- Timing optimizes outcomes: Adaptogens and nootropics in the morning; magnesium and melatonin in the evening; digestive enzymes and betaine HCl with meals; activated charcoal and binders away from all other supplements and medications.
- Address root causes: Supplements support — they do not replace — dietary optimization, sleep, stress management, toxin reduction, and movement. Use this table as a clinical tool within a comprehensive integrative framework.
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