Wellness, Supplements, and Nutraceuticals

Lifestyle comes first — supplements are adjuncts. Optimize sleep, diet, movement, and sunlight before spending a dollar on pills. Below is an evidence-informed, clinic-curated catalog organized by goals, with inline references and Amazon links.

🧬 Lifestyle Foundations
🌿 Core Healthspan & Longevity
💪 Skin, Joint & Structural Support
🧠 Mental Health & Cognitive
🌙 Sleep Optimization
🧾 Safety & Evidence

▶🧬 Lifestyle Foundations

These free habits provide the greatest health gains — far exceeding any supplement.

Practice	Why it Matters	How to Start
Physical activity	150 min/week of vigorous movement = longer life, fewer diseases.	Plan 3 workouts weekly + daily walks.
Sleep (7–9 hrs)	Regulates metabolism, inflammation, and mood.	Set consistent bedtime; no caffeine 8h before bed.
Sunlight / PBM	Supports vitamin D, circadian rhythm, mood.	Get AM sun or use NIR/Red Light panel.
Hydration	1 extra cup/day can lower mortality by 3%.	Keep a refillable bottle visible all day.
Protein	1.1–1.6 g/kg/day for muscle, metabolism, and recovery.	Include protein with each meal.

▶🌿 Core Healthspan & Longevity

Supplement	Key Benefits	Evidence & Links
Creatine (5g/day)	Cognition, muscle, antidepressant adjunct.	JISSN 2017 ·
Betaine / TMG (1g)	Lowers homocysteine, supports methylation.	Homocysteine trial ·
NAC	Restores glutathione, improves mitochondrial health, mood.	Systematic review ·
Sulforaphane	Anticancer, neuroprotective; avoid in pregnancy.	Neuroprotection ·
Magnesium (glycinate/taurate)	Sleep, mood, BP, glucose support.	Meta-analysis ·
Zinc (glycinate)	Immune & mood support via BDNF.	Mood trials ·
Vitamin D3 (2000–5000 IU)	Anti-inflammatory, hormone regulation.	RCTs ·
Vitamin K2 (MK-7)	Synergistic with D3; bone & vascular health.	Review ·
Omega-3	Cardiovascular, anti-inflammatory, brain health.	Heart outcomes ·

▶💪 Skin, Joint & Structural Support

Supplement	Benefits	Evidence & Links
Collagen peptides	Improves skin hydration, elasticity, wound healing.	RCTs ·
Hyaluronic acid	↑ Skin elasticity, ↓ wrinkles by 18%.	Derm trials ·
Glucosamine + Chondroitin	Knee OA relief comparable to celecoxib.	MOVES trial ·
Psyllium husk	↓ LDL, improves glycemia & bowel regularity.	Meta-analysis ·

▶🧠 Mental Health & Cognitive Function

Supplement	Benefits	Evidence & Links
Saffron	Antidepressant & anxiolytic; sleep & cognition.	Comparative trials ·
L-theanine	Reduces stress, improves sleep.	Sleep studies ·
Creatine	Adjunct in depression; improves cognition.	Adjunct trials ·
Lavender extract	Anxiolytic; aids sleep.	RCTs ·
SAMe	Antidepressant efficacy, methyl donor.	Meta-analysis ·
Rhodiola rosea	Adaptogen; reduces fatigue, mild depression.	RCTs ·
Curcumin	Anti-inflammatory; antidepressant synergy.	Network meta-analysis 2025 ·

Supplements combined with antidepressants (“+ADT”) show strongest efficacy (Cheng et al., 2025).

▶🌙 Sleep Optimization

Supplement	Benefits	Evidence & Links
Melatonin (0.25–1mg)	Improves sleep onset, antioxidant.	Sleep quality ·
Magnesium (glycinate)	Supports relaxation & sleep quality.	Meta-analysis ·
L-theanine / Lavender	Pre-sleep anxiety reduction.	Calming studies · ·

▶🧾 Safety, Purity & Evidence

Always verify third-party Certificates of Analysis.
Preferred brands: NOW Foods, Nordic Naturals, Thorne, Pure Encapsulations.
Resources: Examine, Labdoor.
Hierarchy: Meta-analyses → Systematic reviews → RCTs.

▶🗺️ Goal-Based Supplement Map

Goal	Core Picks	Nice-to-Have / Situational
Longevity / Healthspan	Creatine, NAC, Vitamin D3 + K2, Omega-3	Sulforaphane, Zinc
Mood / Anxiety	Saffron, L-theanine, SAMe, Curcumin	Rhodiola, Creatine, Omega-3
Cognition / Focus	Creatine, Omega-3	Rhodiola, NAC
Sleep	Melatonin (0.25–1mg), Magnesium	L-theanine, Lavender
Skin / Joints	Collagen, Hyaluronic acid, Glucosamine + Chondroitin	Omega-3, Zinc
Metabolic Health	Psyllium fiber, Omega-3, TMG	NAD+, Creatine
Muscle / Performance	Creatine, Protein, TMG	B-vitamins, D3, HMB/leucine

The supplements discussed here are not recommendations, and this educational resource does not constitute medical advice.

Supplements can interact with medications and health conditions. Always consult your clinician before starting, stopping, or combining any supplement or therapy.

The contents of this site are not intended to be a substitute for professional medical advice, diagnosis, or treatment.

No patient-provider relationship exists until we formally establish such a relationship.

Medical advice will be given on an individualized basis within the context of treatment. Not everything you read on this site will apply to you. 👨🏻‍⚕️