Vitamins & minerals

Potassium matters when intake is low or losses are high; over-the-counter pills are limited and still require caution.

Vitamin A is non-negotiable when intake is inadequate, but routine megadosing is not a population-level win.

Choline sits between diet adequacy and nootropic marketing depending on form and dose.

CoQ10 is biologically plausible and sometimes clinically used as an adjunct; outcomes vary widely by indication and study quality.

Copper is commonly associated with: zinc-stack balance (niche); deficiency rare in general adults. Our registry tags evidence as medium; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Iodine is life-critical at the right intake; casual kelp stacking is a common way to drift into excess.

Phosphorus (phosphate) is commonly associated with: rare deficiency; athletic phosphate loading (niche). Our registry tags evidence as medium; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Vitamin B2 (riboflavin) is commonly associated with: migraine adjunct (some protocols); general b-complex inclusion. Our registry tags evidence as medium; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Vitamin E (tocopherols / tocotrienols) is commonly associated with: antioxidant marketing; skin topical/oral myths. Our registry tags evidence as medium; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

ALA has specific medical contexts (especially under supervision for neuropathy discussions); casual fat-loss marketing is weaker.

Boswellia is not a steroid-sparing guarantee.

Niacin is a real vitamin; high-dose nicotinic acid is closer to a pharmacologic intervention than a casual multivitamin add-on.

Spirulina is food-like, not a chelation therapy.

Chondroitin is not cartilage regrowth in a bottle for everyone.

Essential trace mineral for iron transport and connective tissue; supplementing mainly for confirmed deficiency. We summarize evidence, safety, and hype as editorial context-not medical advice.

Riboflavin is cheap and safe for most; migraine prophylaxis evidence exists but is not universal.

Vitamin K matters for clotting biology; K2-specific longevity claims are more exciting in theory than settled in trials.

Astaxanthin will not replace sunscreen.

Glucosamine is a classic joint supplement: plausible mechanism, decades of mixed human trials, and a shellfish allergy caveat.

Trace mineral involved in bone and metabolism; routine supplementing rarely needed for well-nourished adults. We summarize evidence, safety, and hype as editorial context-not medical advice.

SAM-e is not an OTC antidepressant replacement.

Selenium matters for selenoproteins; most well-fed adults do not need aggressive supplementation.

Elderberry is not a standalone treatment for influenza or COVID.

Phospholipid source for choline; emulsifier and supplement; evidence is context-specific. We summarize evidence, safety, and hype as editorial context-not medical advice.

Building block for joint and gut lining; human data for supplement use are limited and context-specific. We summarize evidence, safety, and hype as editorial context-not medical advice.

Vitamin E is important in the diet; isolated megadoses are not broadly beneficial for prevention in well-nourished adults.

Chromium (picolinate) is commonly associated with: glucose metabolism marketing; body composition claims (weak). Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Devil's claw is not opioid-strength relief in trial effect sizes.

Oral HA is not dermal filler in a capsule.

Iodine source; thyroid support when deficient; heavy metals and dosing need care. We summarize evidence, safety, and hype as editorial context-not medical advice.

Lithium (orotate / microdose marketing) is commonly associated with: mood microdosing narratives; longevity fringe. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Leaf powder marketed as superfood; nutrient-dense but human supplement trials are limited. We summarize evidence, safety, and hype as editorial context-not medical advice.

MSM (methylsulfonylmethane) is commonly associated with: joint comfort marketing; allergies (weak trials). Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

PABA (para-aminobenzoic acid) is commonly associated with: historical sunscreen ingredient; niche supplement. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

PQQ (pyrroloquinoline quinone) is commonly associated with: mitochondrial marketing; cognitive longevity stacks. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Berry oil rich in fatty acids; skin and lipid claims; human data are growing but uneven. We summarize evidence, safety, and hype as editorial context-not medical advice.

Silicon (orthosilicic acid / ch-OSA) is commonly associated with: hair/skin/nails marketing; bone/collagen mechanistic stories. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Strontium (citrate) is commonly associated with: bone density marketing; distinct from prescription strontium ranelate (eu, not us). Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Vanadium is commonly associated with: insulin-mimetic marketing (dated); athletic niche. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Vitamin B5 (pantothenic acid) is commonly associated with: skin/hair marketing; coa synthesis (biochemical role). Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Vitamin B7 (biotin) is commonly associated with: hair/nails marketing; rare deficiency. Our registry tags evidence as low; this hub translates that into an ingredient-level verdict with safety and hype context - not individualized recommendations.

Biotin deficiency is rare in typical diets; supplementation shines when deficiency is real.