The 32 Clinical Elements
32 evidence-reviewed supplement ingredients, each rated for evidence quality and clinical utility.
- Vitamin C — Vitamin C supports collagen synthesis, immune defence, and antioxidant protection. Essential for skin, wound healing, and iron absorption.
- Vitamin B1 — Thiamine converts carbohydrates into ATP energy, supports nerve signalling, and cardiovascular function. Deficiency is common in heavy-carb and processed-food diets.
- Vitamin B2 — Riboflavin forms FAD and FMN coenzymes essential for cellular energy production, antioxidant recycling, and red blood cell formation.
- Vitamin B3 — Niacin is a precursor to NAD+, the key coenzyme for energy metabolism, DNA repair, and cellular signalling.
- Vitamin B5 — Pantothenic acid synthesises Coenzyme A, enabling fat and carbohydrate metabolism, and supports adrenal hormone production.
- Vitamin B6 — Vitamin B6 is required for amino acid metabolism, serotonin and dopamine synthesis, and immune function.
- Folate — Folate (as methylfolate) is essential for DNA synthesis, cell division, and homocysteine metabolism. Critical during pregnancy for neural tube development.
- Vitamin B12 — Vitamin B12 maintains nerve integrity, enables red blood cell formation, and supports DNA synthesis. Vegans and older adults are at highest deficiency risk.
- Vitamin A — Vitamin A is essential for vision, immune defence, skin cell turnover, and gene expression. Best absorbed as preformed retinol.
- Vitamin D3 — Vitamin D3 regulates calcium absorption, immune modulation, and mood. Deficiency affects over 1 billion people globally. Most require supplementation in winter months.
- Vitamin E — Vitamin E protects cell membranes from lipid peroxidation, supports immune function, and works synergistically with vitamin C and selenium.
- Vitamin K2 — Vitamin K2 activates osteocalcin and matrix Gla protein, directing calcium to bones and preventing arterial calcification. Often missing from modern diets.
- Magnesium — Magnesium participates in over 300 enzymatic reactions including ATP production, nerve transmission, muscle contraction, and deep sleep regulation.
- Calcium — Calcium is the primary mineral for bone density, neuromuscular signalling, and cardiovascular function. Absorption is enhanced by vitamin D3 and K2.
- Zinc — Zinc supports immune defence, testosterone production, wound healing, and taste and smell. Deficiency is widespread and affects cognitive and reproductive function.
- Iron — Iron enables haemoglobin synthesis and oxygen transport. Deficiency causes fatigue, cognitive impairment, and is the world's most common nutritional deficiency.
- Selenium — Selenium activates glutathione peroxidase antioxidant enzymes and converts thyroid hormone T4 to active T3. Essential for thyroid and immune health.
- Iodine — Iodine is required for synthesis of thyroid hormones T3 and T4, which regulate metabolism, development, and energy production.
- Omega-3 — EPA and DHA reduce systemic inflammation, support brain structure, cardiovascular health, and mood. Most people are chronically deficient without oily fish 3x per week.
- CoQ10 — CoQ10 (Ubiquinol) is central to mitochondrial electron transport and ATP production. Levels decline with age and are depleted by statins.
- NAD+ — NAD+ is the cellular energy currency that declines 50% by age 50. Precursors (NMN/NR) restore NAD+ levels to support mitochondrial health, DNA repair, and longevity pathways.
- Glutathione — Glutathione is the body's master antioxidant and primary detoxification agent. Levels decline with age, stress, and poor diet, leaving cells vulnerable to oxidative damage.
- Curcumin — Curcumin inhibits the NF-kB inflammatory pathway, reducing joint inflammation, oxidative stress, and supporting gut and brain health. Requires a bioavailability-enhanced form.
- Berberine — Berberine activates AMPK, the metabolic master switch, improving insulin sensitivity, blood glucose, and lipid metabolism comparably to metformin in some studies.
- Ashwagandha — KSM-66 ashwagandha reduces cortisol by 20-30% in clinical trials, improves stress resilience, sleep quality, and testosterone in men under chronic stress.
- Rhodiola — Rhodiola rosea is an adaptogen that improves mental and physical performance under stress, reduces fatigue, and supports mood and resilience.
- L-Theanine — L-Theanine promotes alpha-wave brain activity, creating calm focus without sedation. Often combined with caffeine to smooth stimulation and reduce jitteriness.
- Creatine — Creatine is the most evidence-backed performance supplement in existence. Replenishes phosphocreatine for explosive energy, and emerging evidence supports cognitive benefits.
- Synbiotics — Synbiotics combine live probiotic strains with prebiotic fibres to improve gut microbiome diversity, immune function, and digestive health.
- Tart Cherry — Montmorency tart cherry extract provides melatonin and anthocyanins that improve sleep onset, duration, and quality, and accelerate exercise recovery.
- Phosphatidylserine — Phosphatidylserine is the primary phospholipid in neuronal membranes, supporting memory, cognitive processing speed, and healthy cortisol response to stress.
- Collagen — Hydrolyzed collagen peptides signal fibroblasts to produce more collagen, improving skin elasticity, hydration, and joint cartilage. Meta-analyses confirm real benefits over 90 days.