Energy & everyday needs
Protein, carbohydrates and fats, alongside water, fibre and amino acids.
THE CATEGORY & NUTRITION LIBRARYUnderstand the ingredient.
Understand the ingredient.
Then choose the product.
131 category guides, independent of brand. Learn what each ingredient or food can offer, where the evidence stops, what to watch for and how to compare forms, amounts and value.
Explore all 145 guidesMacronutrientsProtein · Carbohydrates & fibre · Fats
MicronutrientsVitamins · Minerals
How we research ↗THE INGREDIENT COLLECTION
Explore 63 ingredient guides ↗What's behind the label?
From glutathione to creatine. Follow the evidence, understand the forms and make your next comparison clearer.
INGREDIENT GUIDE
5-HTP
A serotonin precursor with important medicine interactions.
Take a closer look ↗INGREDIENT GUIDEAlfalfa
Identify the plant part before comparing the bottle.
Take a closer look ↗INGREDIENT GUIDEAlpha-lipoic acid
Separate neuropathy research from antioxidant marketing.
Take a closer look ↗INGREDIENT GUIDEAntioxidant blends
An ingredient list is more informative than an antioxidant score.
Take a closer look ↗HOW IT ALL FITS TOGETHER
Start with the fundamentals ↗A clear map of your nutrition.
Small amounts. Essential roles.
Water- and fat-soluble vitamins. Major minerals and trace minerals.
Requirements & better questions
Put nutrients into meals, understand digestion and check supplement evidence.
START WITH A QUESTION
A guide for every category.
145 guides · review dates on each guide
N01 / FOUNDATIONS
The nutrition map
Macronutrients, micronutrients and the meaning of essential.
Read the guide ↗V02 / MICRONUTRIENTS
Vitamins
A practical map of all 13 vitamins, food sources, label units and supplement decisions.
Read the guide ↗M03 / MICRONUTRIENTS
Minerals
Major minerals, trace minerals, their food sources, and the details that broad mineral labels can miss.
Read the guide ↗P04 / MACRONUTRIENTS
Protein
Everyday protein, exercise needs, Indian meal ideas and how to compare powders.
Read the guide ↗C05 / MACRONUTRIENTS
Carbohydrates & sugars
Starches, sugars and carbohydrate labels, with a direct route to the dedicated fibre guide.
Read the guide ↗F06 / MACRONUTRIENTS
Fats & omega-3
Unsaturated and saturated fats, cooking oils, omega-3 and supplement label checks.
Read the guide ↗H₂O07 / MACRONUTRIENTS
Water & electrolytes
Fluid needs, mineral balance and everyday hydration.
Read the guide ↗G08 / FIBRE & GUT
Gut health & the microbiome
Prebiotics, probiotics, synbiotics, postbiotics and fermented foods.
Read the guide ↗D09 / FIBRE & GUT
Digestion & absorption
How nutrients become available—and why intake is not the whole story.
Read the guide ↗M+10 / FOUNDATIONS
Balanced meals & energy
Turn nutrient knowledge into a varied daily food pattern.
Read the guide ↗R11 / FOUNDATIONS
Daily requirements
RDA, AI, EAR, upper limits and label percentages—without mixing them up.
Read the guide ↗C+12 / MICRONUTRIENTS
Choline & plant compounds
Essential choline, plant compounds and antioxidant claims explained.
Read the guide ↗↗13 / FOUNDATIONS
Deficiency, excess & life stages
Know when general nutrition guidance needs an individual assessment.
Read the guide ↗Q14 / PRODUCT QUALITY
Quality & traceability
Follow the maker, the batch and the evidence behind a product.
Read the guide ↗5H15 / SUPPLEMENT INGREDIENTS
5-HTP
5-HTP, or 5-hydroxytryptophan, is an intermediate the body uses to make serotonin. Supplements are marketed for mood, sleep and appetite, but a biochemical role is not proof that taking more improves those outcomes.
Read the guide ↗ALF16 / SUPPLEMENT INGREDIENTS
Alfalfa
Leaf powders, seeds and fresh sprouts are different products. Evaluate the intended use before paying for a high milligram count.
Read the guide ↗LA17 / SUPPLEMENT INGREDIENTS
Alpha-lipoic acid
Alpha-lipoic acid is a compound involved in cellular energy metabolism. Supplemental lipoic acid is studied for metabolic and nerve-related outcomes; it is different from alpha-linolenic acid, the omega-3 fat also abbreviated ALA.
Read the guide ↗AA18 / MACRONUTRIENTS
Amino acids
Compare essential amino acids, BCAAs and individual amino acids without confusing a scoop of powder with complete dietary protein.
Read the guide ↗AO19 / SUPPLEMENT INGREDIENTS
Antioxidant blends
Antioxidant blends combine vitamins, minerals, plant extracts or other compounds under one broad claim. They are not a single nutritional category with one proven effect, standard formula or shared dose.
Read the guide ↗ACV20 / SUPPLEMENT INGREDIENTS
Apple cider vinegar supplements
Understand what vinegar powders and gummies actually contain, and why research on liquid vinegar cannot automatically validate a capsule.
Read the guide ↗ART21 / SUPPLEMENT INGREDIENTS
Artichoke
Understand traditional digestive use, bile-related cautions and extract labels before comparing artichoke supplements.
Read the guide ↗ASH22 / SUPPLEMENT INGREDIENTS
Ashwagandha
Compare root and leaf extracts carefully, and treat withanolide percentages as composition information rather than a guarantee.
Read the guide ↗AX23 / SUPPLEMENT INGREDIENTS
Astaxanthin
Astaxanthin is a red carotenoid found in certain algae and marine foods. Supplements concentrate it for skin, exercise and other claims, but evidence for one measured skin outcome does not establish a broad anti-aging effect.
Read the guide ↗B24 / MICRONUTRIENTS
B-complex
A B-complex is a combination product, not one nutrient with one ideal dose or one shared safety limit.
Read the guide ↗Bk25 / FOOD & PANTRY
Baking ingredients
Compare flour, raising agents and baking mixes by their role, preparation and finished recipe. A premium ingredient does not automatically make every bake more nutritious.
Read the guide ↗BER26 / SUPPLEMENT INGREDIENTS
Berberine
Separate preliminary metabolic evidence from weight-loss promises and compare actual berberine content, not the weight of an unspecified herb.
Read the guide ↗BG27 / FIBRE & GUT
Beta-glucan
Oat, barley, yeast and mushroom beta-glucans share a name but should not share one automatic benefit ranking.
Read the guide ↗B728 / MICRONUTRIENTS
Biotin
Understand microgram labels, limited beauty evidence and the important risk of interference with laboratory tests.
Read the guide ↗BM29 / SUPPLEMENT INGREDIENTS
Bitter melon
Assess the uncertain glucose evidence without treating a vegetable extract as a replacement for diabetes care.
Read the guide ↗BC30 / SUPPLEMENT INGREDIENTS
Black currant seed oil
Compare black currant seed oil through its fatty-acid panel and serving size, with realistic expectations about the limited clinical evidence.
Read the guide ↗BB31 / SUPPLEMENT INGREDIENTS
Blueberry concentrate
Learn how blueberry liquids, powders and extracts differ, and how to read anthocyanin claims without assuming proven memory benefits.
Read the guide ↗BOS32 / SUPPLEMENT INGREDIENTS
Boswellia
Read resin extracts, total boswellic acids and AKBA as different label details, then compare relevant evidence and cost.
Read the guide ↗Ce33 / FOOD & PANTRY
Breakfast cereal
Understand wholegrain content, sugar, fortification and realistic bowl sizes before comparing breakfast cereals. Milk, yoghurt and toppings belong in the meal calculation.
Read the guide ↗BS34 / SUPPLEMENT INGREDIENTS
Broccoli seed extract
Understand glucoraphanin, myrosinase and sulforaphane before comparing broccoli extracts or interpreting detox claims.
Read the guide ↗Ca35 / MICRONUTRIENTS
Calcium
Understand carbonate versus citrate, total-intake limits and the difference between a bone-health nutrient and a guaranteed fracture-prevention product.
Read the guide ↗Fi36 / FOOD & PANTRY
Canned seafood
Canned seafood offers convenient fish without assuming every tuna, salmon or sardine product has the same nutrition. Species, packing liquid and usable weight are the starting points.
Read the guide ↗Car37 / SUPPLEMENT INGREDIENTS
Carnitine
Understand carnitine forms, uncertain exercise benefits and the difference between an ingredient weight and an active amount.
Read the guide ↗Cas38 / MACRONUTRIENTS
Casein protein
Compare casein by actual protein, milk-allergen status, preparation and cost rather than night-time marketing alone.
Read the guide ↗Ch39 / SUPPLEMENT INGREDIENTS
Chlorophyllin
Chlorophyllin is a modified chlorophyll derivative, often sodium copper chlorophyllin. It is not identical to the natural chlorophyll in vegetables, and the colour of a drink says little about its clinical value.
Read the guide ↗Cho40 / MICRONUTRIENTS
Choline
A guide to choline's nutritional role, distinct forms, adequate-intake values and the limits of memory claims.
Read the guide ↗Cr41 / MICRONUTRIENTS
Chromium
Understand the debate over chromium essentiality, modest or inconsistent outcomes and why 'blood-sugar support' is not a diabetes treatment.
Read the guide ↗CB42 / SUPPLEMENT INGREDIENTS
Citrus bergamot
Compare bergamot extracts by their defined composition, while separating early cholesterol findings from proven cardiovascular treatment.
Read the guide ↗Cf43 / FOOD & PANTRY
Coffee
Coffee comparisons start with the format, brew recipe and cost per cup. A strong flavour, dark roast or large bag does not establish the caffeine dose.
Read the guide ↗Cp44 / FOOD & PANTRY
Cold-pressed oils
Understand what cold pressing means, how the source plant matters and why price and storage belong in the comparison. Choose oil for its intended cooking role as well as its label.
Read the guide ↗Col45 / SUPPLEMENT INGREDIENTS
Collagen
Separate skin, joint and muscle claims before comparing collagen peptides with undenatured type II products.
Read the guide ↗Oi46 / FOOD & PANTRY
Cooking oils
Cooking oils differ in plant source, processing and practical use. A clear comparison considers the recipe and quantity instead of chasing a single universally best oil.
Read the guide ↗Cu47 / MICRONUTRIENTS
Copper
Compare copper amounts carefully, including copper already present in a multivitamin and the effect of high zinc intake.
Read the guide ↗Q1048 / SUPPLEMENT INGREDIENTS
CoQ10
Coenzyme Q10 is a compound involved in cellular energy production. Supplements are marketed for heart health, statin-related muscle symptoms and energy, but those are different claims with different and often inconclusive evidence.
Read the guide ↗CR49 / FIBRE & GUT
Cranberry
Compare cranberry form and declared proanthocyanidins without assuming that every juice or capsule prevents urinary infections.
Read the guide ↗Cr50 / MACRONUTRIENTS
Creatine
Understand where creatine helps, why monohydrate is the reference form and why early weight gain is not all new muscle.
Read the guide ↗DM51 / FIBRE & GUT
D-Mannose
Understand the 2024 trial before comparing urinary-health powders and capsules. A clearer label cannot fix an unsupported treatment promise.
Read the guide ↗Rib52 / SUPPLEMENT INGREDIENTS
D-ribose
Read D-ribose claims alongside the evidence gap and its potential to lower blood glucose.
Read the guide ↗DAN53 / SUPPLEMENT INGREDIENTS
Dandelion
Distinguish dandelion leaves, root preparations and concentrated supplements, and avoid confusing water loss with a health benefit.
Read the guide ↗DGL54 / FIBRE & GUT
DGL licorice
DGL is not interchangeable with ordinary licorice root. Verify the preparation before assessing digestive claims and serving cost.
Read the guide ↗ENZ55 / FIBRE & GUT
Digestive enzymes
Distinguish targeted digestive aids from prescription enzyme replacement, then compare the activity of each relevant enzyme.
Read the guide ↗DIM56 / SUPPLEMENT INGREDIENTS
DIM
DIM, or diindolylmethane, is related to compounds formed from cruciferous vegetables. Concentrated supplements are sold for estrogen metabolism and other hormone-related goals, but they do not have an established general hormone-balancing role.
Read the guide ↗Df57 / FOOD & PANTRY
Dried fruit
Compare fruit content, added ingredients and portion weight. Dried fruit can be useful in meals, but a large bag and a fresh fruit serving are not equivalent quantities.
Read the guide ↗El58 / MACRONUTRIENTS
Electrolytes
Understand when electrolyte drinks can help, how dilution changes strength and why more salt does not make overdrinking safe.
Read the guide ↗EPO59 / SUPPLEMENT INGREDIENTS
Evening primrose oil
Understand evening primrose oil’s fatty-acid content, the limits of evidence for skin and hormonal claims, and serving-size comparisons.
Read the guide ↗FIB60 / FIBRE & GUT
Fibre
Food fibre and isolated supplements can both contribute, but fibre type, quantity, tolerance and adequate fluid matter.
Read the guide ↗B961 / MICRONUTRIENTS
Folate
Understand the established role of folic acid, the meaning of dietary folate equivalents and why a stronger folate label needs careful interpretation.
Read the guide ↗Sm62 / FOOD & PANTRY
Fruit smoothies
A smoothie can contain fruit, juice, yoghurt, plant drinks or other additions. Compare the full recipe and serving volume instead of treating every bottle as whole fruit in a glass.
Read the guide ↗GB63 / SUPPLEMENT INGREDIENTS
GABA
GABA, gamma-aminobutyric acid, acts as an inhibitory neurotransmitter in the brain. Swallowing a GABA supplement is a different intervention, and its effects cannot be assumed from what GABA does inside the nervous system.
Read the guide ↗GB+64 / SUPPLEMENT INGREDIENTS
GABA blends
GABA blends combine gamma-aminobutyric acid with other ingredients, often for relaxation or sleep. The name describes an ingredient combination rather than a standard formula, so products in this category can differ substantially.
Read the guide ↗Ga65 / SUPPLEMENT INGREDIENTS
Garlic
Learn what garlic supplements may realistically do, why aged extracts and powders differ, and where bleeding risk changes the decision.
Read the guide ↗Gi66 / SUPPLEMENT INGREDIENTS
Ginkgo
Understand ginkgo leaf extracts, the evidence against dementia-prevention claims, and the distinction between leaf products and unsafe seed use.
Read the guide ↗Glu67 / SUPPLEMENT INGREDIENTS
Glucosamine
Compare glucosamine sulfate, hydrochloride and combination products while keeping benefit claims and medicine interactions in view.
Read the guide ↗GSH68 / SUPPLEMENT INGREDIENTS
Glutathione
Glutathione is a compound the body makes from three amino acids and uses in antioxidant and other cellular processes. Oral products aim to increase exposure, but body chemistry, disease prevention and cosmetic outcomes are separate questions.
Read the guide ↗Gp69 / FOOD & PANTRY
Grains & pulses
Grains and pulses can form the base of everyday meals. Learn how dry weight, cooked yield, preparation and variety change both nutrition and cost comparisons.
Read the guide ↗GS70 / SUPPLEMENT INGREDIENTS
Grape seed extract
Compare grape seed extracts by their declared proanthocyanidins and serving size, with a clear view of the limited cardiovascular evidence.
Read the guide ↗GT71 / SUPPLEMENT INGREDIENTS
Green tea extract
Learn to separate extract weight, catechins, EGCG and caffeine, and understand why stronger green tea capsules are not automatically better.
Read the guide ↗HB72 / SUPPLEMENT INGREDIENTS
Herbal blends
Learn how to assess multi-herb formulas when individual ingredients, serving amounts or the supporting research are unclear.
Read the guide ↗HA73 / SUPPLEMENT INGREDIENTS
Hyaluronic Acid
Understand oral hyaluronic acid studies, molecular-weight claims and the difference between milligrams and formulation names.
Read the guide ↗In74 / SUPPLEMENT INGREDIENTS
Inositol
Inositol is involved in cell signalling and is sold in several forms, especially myo-inositol and D-chiro-inositol. Much of the supplement discussion concerns PCOS, where promising mechanisms coexist with uncertain clinical benefits.
Read the guide ↗I75 / MICRONUTRIENTS
Iodine
Compare iodine in micrograms and separate nutritional products from kelp weight or high-dose medical preparations.
Read the guide ↗Fe76 / MICRONUTRIENTS
Iron
Separate elemental iron from salt weight and understand why deficiency treatment, routine nutrition and fatigue marketing are different.
Read the guide ↗LF77 / FIBRE & GUT
Lactoferrin
Compare actual lactoferrin content and source while separating safety assessments, laboratory markers and clinical outcomes.
Read the guide ↗LZ78 / SUPPLEMENT INGREDIENTS
Lutein & Zeaxanthin
Lutein and zeaxanthin are carotenoids associated with the retina and sold in eye-health supplements. The strongest established use involves a specific multi-ingredient AREDS2 formulation for particular stages of age-related macular degeneration, not a universal vision boost.
Read the guide ↗Ly79 / SUPPLEMENT INGREDIENTS
Lycopene
Lycopene is the red carotenoid found in foods such as tomatoes and watermelon. Supplements concentrate it, often for prostate or heart-health claims, but eating a lycopene-containing food and taking an isolated capsule are different interventions.
Read the guide ↗Mg80 / MICRONUTRIENTS
Magnesium
A practical guide to magnesium forms, realistic benefits, supplement limits and cost per declared elemental amount.
Read the guide ↗Mn81 / MICRONUTRIENTS
Manganese
Understand manganese's normal roles, weak supplement-outcome evidence and why manganese is different from magnesium.
Read the guide ↗MAS82 / FIBRE & GUT
Mastic gum
Understand resin identity, limited clinical evidence and the difference between pure mastic and a flavoured chewing gum.
Read the guide ↗Mt83 / SUPPLEMENT INGREDIENTS
Melatonin
Melatonin is a hormone involved in the timing of the body clock. A supplement may help selected timing-related sleep problems, but it is not a universal treatment for every reason a person cannot sleep.
Read the guide ↗MT84 / SUPPLEMENT INGREDIENTS
Milk thistle
Read silymarin declarations carefully and separate uncertain clinical benefit from extract quality and serving price.
Read the guide ↗Mo85 / MICRONUTRIENTS
Molybdenum
Read microgram labels and distinguish a normal biological role from unsupported detox or sensitivity claims.
Read the guide ↗MSM86 / SUPPLEMENT INGREDIENTS
MSM
Understand methylsulfonylmethane, the limits of knee-pain research and how to read amounts in combination products.
Read the guide ↗MVM87 / MICRONUTRIENTS
Multivitamins
Compare complete servings, nutrient gaps and excesses without treating a multivitamin as a replacement for a varied diet.
Read the guide ↗NAC88 / SUPPLEMENT INGREDIENTS
NAC
NAC, or N-acetylcysteine, is a cysteine derivative used in both medicines and supplements. Its established medical applications are distinct from broad retail claims about detoxification, immunity or everyday lung protection.
Read the guide ↗NET89 / SUPPLEMENT INGREDIENTS
Nettle
A nettle comparison is incomplete until the plant part is identified. Separate urinary claims from proven infection treatment.
Read the guide ↗NR90 / SUPPLEMENT INGREDIENTS
Nicotinamide riboside
Nicotinamide riboside, usually abbreviated NR, is a precursor used in NAD metabolism. Its relationship to vitamin B3 does not make a concentrated NR product interchangeable with ordinary niacin or prove an anti-aging effect.
Read the guide ↗NMN91 / SUPPLEMENT INGREDIENTS
NMN
NMN, nicotinamide mononucleotide, participates in pathways that make NAD, a molecule used in cellular metabolism. Supplements are promoted for longevity, but involvement in an aging-related pathway is not evidence of extending human life.
Read the guide ↗Nb92 / FOOD & PANTRY
Nut butters
Nut butters vary from plain ground nuts to sweetened spreads and protein blends. The ingredient list and realistic spread weight make the differences easier to compare.
Read the guide ↗Nu93 / FOOD & PANTRY
Nuts
Nuts vary in species, preparation, salt and usable weight. A simple comparison separates everyday food value from gift packaging and unsupported health promises.
Read the guide ↗OL94 / SUPPLEMENT INGREDIENTS
Olive leaf
Understand olive leaf preparations, early blood-pressure evidence, and how oleuropein percentages help interpret a label without proving efficacy.
Read the guide ↗ω395 / MACRONUTRIENTS
Omega-3
Omega-3 is a family of fatty acids including ALA, EPA and DHA. Food sources, fish or algal oils and prescription products differ in composition and purpose, so a single headline omega-3 number can hide important differences.
Read the guide ↗Pg96 / SUPPLEMENT INGREDIENTS
Panax ginseng
Understand Asian ginseng, ginsenoside labels and the difference between limited fatigue evidence and a guaranteed performance benefit.
Read the guide ↗Pa97 / FOOD & PANTRY
Pasta
Pasta can be a straightforward meal base. Wholewheat, regular, gluten-free and pulse-based versions differ, but cooked weight and sauce often explain more than front-of-pack claims.
Read the guide ↗PS98 / SUPPLEMENT INGREDIENTS
Phosphatidylserine
Phosphatidylserine is a phospholipid found in cell membranes. Supplemental PS is marketed for memory, stress and focus, but its normal biological role does not establish that taking extra improves cognition in healthy people.
Read the guide ↗PB99 / SUPPLEMENT INGREDIENTS
Pine bark extract
Compare pine bark preparations through species, standardization and evidence, without assuming that every polyphenol-rich extract has proven clinical benefits.
Read the guide ↗Pd100 / FOOD & PANTRY
Plant drinks
Oat, soy, almond and other plant drinks can serve different purposes. Fortification, protein, added ingredients and preparation are more informative than assuming they all replace milk in the same way.
Read the guide ↗Pl101 / MACRONUTRIENTS
Plant protein
Compare soy, pea, rice and other plant proteins while separating dietary preferences from claims of universal superiority.
Read the guide ↗POST102 / FIBRE & GUT
Postbiotics
Do not confuse postbiotics with expired probiotics, generic fermentation extracts or purified metabolites sold under a broad marketing label.
Read the guide ↗K103 / MICRONUTRIENTS
Potassium
Understand the difference between total dietary potassium, small supplement servings and the risks of salt substitutes.
Read the guide ↗PQQ104 / SUPPLEMENT INGREDIENTS
PQQ
PQQ, pyrroloquinoline quinone, is a compound sold for cognitive and mitochondrial-health claims. Much of the mechanistic enthusiasm comes from laboratory work, while human evidence is limited and does not establish a general need for supplementation.
Read the guide ↗PRO105 / FIBRE & GUT
Probiotics
The organism identity, viable count at expiry and storage conditions are more informative than a large front-label CFU number.
Read the guide ↗Mix106 / MACRONUTRIENTS
Protein blends
Understand mixed protein sources, undisclosed proportions and the difference between acute research findings and long-term outcomes.
Read the guide ↗RTD107 / MACRONUTRIENTS
Protein drink
Compare ready-to-drink shakes by the whole bottle, actual protein, other nutrients and storage requirements.
Read the guide ↗Bar108 / MACRONUTRIENTS
Protein snack
Compare bars, cookies and bites by actual portion, protein source, energy and ingredients.
Read the guide ↗Pt109 / SUPPLEMENT INGREDIENTS
Pterostilbene
Pterostilbene is a plant polyphenol related to resveratrol. Supplements often emphasise cellular-aging mechanisms, but limited human trials and a concerning cholesterol finding make broad cardiovascular or longevity claims inappropriate.
Read the guide ↗PS110 / SUPPLEMENT INGREDIENTS
Pumpkin seed oil
Understand what pumpkin seed oil research can and cannot show, and how to compare oil capsules without confusing them with whole seeds.
Read the guide ↗Qu111 / SUPPLEMENT INGREDIENTS
Quercetin
Quercetin is a flavonoid present in many plant foods. Concentrated supplements are marketed for allergies, immunity, exercise and cardiovascular health, but the evidence and relevant uncertainty differ for each claim.
Read the guide ↗RYR112 / SUPPLEMENT INGREDIENTS
Red yeast rice
Understand monacolin K, variable potency and citrinin before comparing red yeast rice products or interpreting cholesterol claims.
Read the guide ↗Rv113 / SUPPLEMENT INGREDIENTS
Resveratrol
Resveratrol is a polyphenol found in certain plants and sold for cardiovascular, metabolic and longevity claims. Laboratory mechanisms and animal experiments are interesting research leads, but they do not establish a human anti-aging treatment.
Read the guide ↗Rh114 / SUPPLEMENT INGREDIENTS
Rhodiola
Learn how to identify Rhodiola rosea preparations, interpret marker percentages and keep uncertain energy or mood claims in perspective.
Read the guide ↗Rc115 / FOOD & PANTRY
Rice cakes
Rice cakes are easy to compare once piece weight, toppings and the full ingredient list are visible. A low number per cake can reflect the small amount of food in each piece.
Read the guide ↗Ru116 / SUPPLEMENT INGREDIENTS
Rutin
Rutin is a flavonoid chemically related to quercetin. It appears in plant foods and concentrated supplements, often with circulation or antioxidant claims, but its clinical effects cannot be assumed from its plant origin or chemical family.
Read the guide ↗Sf117 / SUPPLEMENT INGREDIENTS
Saffron
Understand saffron’s mixed mood evidence, the importance of extract identity, and why a small serving still requires clear safety information.
Read the guide ↗SAM118 / SUPPLEMENT INGREDIENTS
SAMe
SAMe, S-adenosyl-L-methionine, is made in the body and participates in many chemical reactions. It is sold for mood, joint and liver claims, but being naturally present does not make supplemental SAMe a routine or risk-free wellness product.
Read the guide ↗SP119 / SUPPLEMENT INGREDIENTS
Saw palmetto
Understand the limited benefit of saw palmetto for urinary symptoms and how to compare berry powders with defined extracts.
Read the guide ↗Sc120 / FOOD & PANTRY
Seasonings & condiments
Compare seasonings and sauces by the quantity actually used. Sodium, sugar, concentration and recipe yield explain more than broad natural or reduced-salt claims.
Read the guide ↗Se121 / FOOD & PANTRY
Seeds
Seeds can add texture and variety to meals, but each type and preparation is different. Read the mix, weigh the topping and distinguish whole foods from extracted oils or supplements.
Read the guide ↗Se122 / MICRONUTRIENTS
Selenium
Compare selenium in micrograms and separate antioxidant or thyroid mechanisms from proven clinical benefits.
Read the guide ↗Sh123 / SUPPLEMENT INGREDIENTS
Shilajit
Understand the limited independent human evidence for shilajit and why resin appearance, fulvic-acid percentages and purity slogans cannot establish safety.
Read the guide ↗ELM124 / FIBRE & GUT
Slippery elm
Understand the limited human evidence and compare clearly identified bark preparations without turning traditional use into a cure claim.
Read the guide ↗SI125 / SUPPLEMENT INGREDIENTS
Soy isoflavones
Understand soy isoflavone labels, realistic menopausal-symptom expectations and why soy-protein evidence should not be transferred to a capsule.
Read the guide ↗Te126 / FOOD & PANTRY
Tea
Tea can be chosen for taste, routine and convenience without attaching treatment claims to a cup. Caffeine, preparation and the difference between leaves and extracts matter in comparisons.
Read the guide ↗Th127 / SUPPLEMENT INGREDIENTS
Theanine
L-theanine is an amino-acid-related compound found in tea and sold in concentrated supplements. Its research concerns stress, sleep and attention, but a cup of tea, isolated theanine and a caffeine-containing blend are different interventions.
Read the guide ↗Tr128 / MICRONUTRIENTS
Trace minerals
Understand mixed trace-mineral products, individually quantified amounts and the limitations of ionic or ocean-source marketing.
Read the guide ↗Tu129 / SUPPLEMENT INGREDIENTS
Turmeric
Compare turmeric powder and curcumin preparations while keeping preliminary joint evidence, label arithmetic and liver-safety concerns distinct.
Read the guide ↗Va130 / SUPPLEMENT INGREDIENTS
Valerian
Understand valerian’s inconsistent sleep evidence, the differences between root and extract, and the importance of sedation and long-term safety questions.
Read the guide ↗A131 / MICRONUTRIENTS
Vitamin A
A guide to retinol activity equivalents, different source forms and the particular risks of excessive preformed vitamin A.
Read the guide ↗B1132 / MICRONUTRIENTS
Vitamin B1
Understand standard thiamin forms, the limits of benfotiamine claims and how to compare modest amounts accurately.
Read the guide ↗B12133 / MICRONUTRIENTS
Vitamin B12
Understand dietary sources, absorption problems and why a huge percentage reference value is not a direct measure of benefit.
Read the guide ↗B2134 / MICRONUTRIENTS
Vitamin B2
Compare riboflavin amounts without treating a very high strength as evidence of better everyday energy.
Read the guide ↗B3135 / MICRONUTRIENTS
Vitamin B3
Separate nutritional niacin from high-dose nicotinic acid and distinguish improved cholesterol numbers from proven clinical benefit.
Read the guide ↗B5136 / MICRONUTRIENTS
Vitamin B5
Compare pantothenic acid and pantethine carefully without turning preliminary lipid research into a general treatment claim.
Read the guide ↗B6137 / MICRONUTRIENTS
Vitamin B6
Understand pyridoxine, active-form marketing and the important difference between US and European upper limits.
Read the guide ↗C138 / MICRONUTRIENTS
Vitamin C
Compare ascorbic acid and mineral ascorbates using the declared vitamin C amount, complete serving and realistic evidence.
Read the guide ↗D139 / MICRONUTRIENTS
Vitamin D
Understand D2 and D3, age-specific references and why high-strength weekly or monthly products cannot be treated like ordinary daily supplements.
Read the guide ↗E140 / MICRONUTRIENTS
Vitamin E
Compare alpha-tocopherol accurately and distinguish its normal antioxidant role from unsupported high-dose protection claims.
Read the guide ↗K1141 / MICRONUTRIENTS
Vitamin K
Understand vitamin K forms, the limits of bone and heart claims and why stable intake matters for warfarin users.
Read the guide ↗WG142 / MACRONUTRIENTS
Weight gainers
Understand high-energy powders, protein dilution and why a bigger scoop cannot promise muscle-only weight gain.
Read the guide ↗Whe143 / MACRONUTRIENTS
Whey protein
Understand concentrate, isolate and hydrolysate, milk allergy and price per equal protein quantity.
Read the guide ↗Yea144 / MACRONUTRIENTS
Yeast protein
Compare fermentation-derived yeast protein with whey and plant products without confusing it with nutritional yeast or probiotic claims.
Read the guide ↗Zn145 / MICRONUTRIENTS
Zinc
Read zinc labels accurately and separate nutritional support from cold-treatment and high-strength marketing.
Read the guide ↗No matching guide in this view. Try another nutrient or .
A USEFUL WAY TO BEGINYour meals.
Your meals.
Your questions.
Your next step.
You do not need to buy a product to use these guides.
- 01
Start with what you eat
Note your usual meals and which food groups appear regularly.
- 02
Learn the relevant nutrient group
Use the food examples, label checks and source links to understand your options.
- 03
Ask a focused question
If you suspect a deficiency or have a medical condition, take your diet and supplement list to a qualified clinician or dietitian.
Every current catalogue category has its own guide, alongside general nutrition foundations. They do not mean every reader needs every supplement. These written guides are currently in English. The original magnesium desk retains its multilingual voice guide.