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Ingredient guide
Supplement ingredient guide
Every ingredient we use, with how strong the research is, the dose our plans use, the safe upper limit, and who should not take it. Grouped by the strongest evidence we found.
A Strong evidence
- Creatine monohydrate · 3 g a day
- Folate (L-methylfolate) · 400 µg a day
- Iron (bisglycinate) · 15 mg every other day
- Magnesium (glycinate) · 200 mg a day
- Oat beta-glucan · 3 g a day
- Psyllium husk · 5 g a day
- Vitamin B12 · 250 µg a day
- Vitamin D3 · 1000 IU a day
- Zinc (picolinate) · 15 mg a day
B Good evidence
- Ashwagandha root extract · 600 mg a day
- Berberine HCl · 1000 mg a day
- Calcium (citrate) · 500 mg a day
- Choline (bitartrate) · 400 mg a day
- Cocoa flavanols (cocoa extract)
- Iodine (potassium iodide) · 150 µg a day
- Melatonin · 1 mg a day
- Omega-3 (EPA+DHA) · 500 mg a day
- Probiotic (L. rhamnosus GG) · 10 billion CFU a day
- Saffron extract · 30 mg a day
- Vitamin C · 250 mg a day
C Limited evidence
- 5-HTP · 100 mg a day
- Coenzyme Q10 (ubiquinol) · 200 mg a day
- Collagen peptides · 5 g a day
- Glycine · 3 g a day
- L-theanine · 200 mg a day
- Myo-inositol · 4 g a day
- Rhodiola rosea extract · 400 mg a day
- Saw palmetto extract · 320 mg a day
- Selenium (selenomethionine) · 100 µg a day
- Taurine
- Vitamin B6 (P-5-P) · 5 mg a day
D Weak evidence
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD), knowledge base version 0.2.0-draft. How we grade evidence.