Goals ›

Essential health

General wellbeing, healthy cells and nerves, and how the body takes up nutrients.

Strongest evidence: Electrolytes, Potassium and Vitamin D.

Supplements for essential health

Each supplement gets the grade of its strongest essential health benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
ElectrolytesPhosphate ↓2.0 mg/dL, Na/K shiftsStrong1 of 8
PotassiumK loss: diuresis, K loss: +0.7Strong5 of 8
Vitamin DBone/metabolic: +25(OH)D, Mood/immune: fewer symptomsStrong4 of 8
CalciumPlaque & remineralization +10%, Sensitivity relief -50%Strong2 of 8
GlutathioneAntioxidants boost GSH, Oxidative damage -MDAStrong3 of 8
Folic AcidHomocysteine ↓32%, Betaine ↑38%Strong4 of 8
FiberLipid/weight ↓10-20%, Glycemia/inflammation ↓Strong1 of 8
Vitamin EOxidative stress↓, E+, Liver markers↓, histology↑Strong4 of 8
Vitamin B9Folate status↑, Hcy↓, Anemia/toxicity↓, Hb↑Strong3 of 8
Vitamin ASkin repair +11-fold, Acne/lesions ↓Strong2 of 8
Showing 10 of 259 supplements.

What essential health covers

8 benefits that studies measure, and the supplements with the strongest evidence for each.

Wellbeing

Overall quality of life across physical, mental and social health. It is measured on general questionnaires such as SF-36 and WHO-5, which is why almost anything can show up here.

107 supplements, 35 strong
  1. FiberStrong, 310
  2. Vitamin DStrong, 210
  3. GlutathioneStrong, 199
  4. GABAStrong, 198
  5. ArtemisininStrong, 130

Cell health

The condition of cells themselves: their membranes, their mitochondria and their ability to repair damage. It is almost always measured in a laboratory rather than in a person, so results here are mechanistic.

71 supplements, 26 strong
  1. GlutathioneStrong, 342
  2. Vitamin EStrong, 213
  3. Vitamin AStrong, 186
  4. Vitamin CStrong, 137
  5. Arachidonic AcidStrong, 135

Nutrient uptake

How much of a nutrient actually gets absorbed and into the blood. It is measured by blood levels over time after a dose, and it is why two products with the same label amount can differ.

45 supplements, 16 strong
  1. Vitamin DStrong, 244
  2. Folic AcidStrong, 175
  3. Beta-CaroteneStrong, 131
  4. ProbioticsStrong, 128
  5. Digestive EnzymesStrong, 88

Nutrition source

The substance supplying a nutrient the body needs. The claim here is about composition and about correcting a shortfall, not about an effect beyond that.

33 supplements, 15 strong
  1. PotassiumStrong, 436
  2. Vitamin B9Strong, 166
  3. Folic AcidStrong, 156
  4. MultivitaminStrong, 93
  5. Vitamin B12Strong, 93

Hydration

How much water the body is holding and whether that is enough. It is measured by total body water, by urine concentration, and by blood markers of concentration such as osmolality.

13 supplements, 4 strong
  1. ElectrolytesStrong, 1,008
  2. PotassiumStrong, 514
  3. Hyaluronic acidStrong, 100
  4. MagnesiumStrong, 35
  5. GlycerolModerate, 14

Nerve health

The condition of the nerves and how well they carry signals. It is measured by nerve conduction studies, and by symptom scores for numbness, tingling and nerve pain.

40 supplements, 17 strong
  1. Vitamin DStrong, 81
  2. MagnesiumStrong, 79
  3. Vitamin B12Strong, 73
  4. CalciumStrong, 65
  5. PotassiumStrong, 55

Eye health

Vision and the condition of the eye, including the retina, the lens and the tear film. It is measured by visual acuity, by contrast sensitivity, by macular pigment density and by dry-eye scores.

45 supplements, 13 strong
  1. Hyaluronic acidStrong, 91
  2. Fish oilStrong, 86
  3. Omega-3 fatty acidsStrong, 84
  4. Vitamin AStrong, 84
  5. LuteinStrong, 75

Oral health

Teeth, gums and the mouth. It is measured by plaque scores, gum bleeding and inflammation indices, cavity counts, and the bacteria present in the mouth.

56 supplements, 10 strong
  1. CalciumStrong, 413
  2. ProbioticsStrong, 108
  3. Sodium BicarbonateStrong, 45
  4. ChitosanStrong, 30
  5. PropolisStrong, 28

Protocols for essential health

What studies used, for this goal or for a group of people. Not advice: talk to a doctor first.