Supplements A-Z

A C F I M P V W Z

A

• Ashwagandha Ashwagandha (Withania somnifera) is an Ayurvedic herb whose root extract may modestly ease stress and improve sleep; safety beyond 3 months is unknown.

C

• Collagen Collagen is the most abundant protein in the body, found in skin, bone and connective tissue; supplements are hydrolysed collagen with limited evidence.
• Creatine Creatine is a compound made from amino acids and stored in muscle; as a supplement, 3-5 g a day improves strength and power in short, high-intensity exercise.

F

• Fish oil Fish oil is a supplement that provides the omega-3 fats EPA and DHA; a typical 1,000 mg capsule has about 300 mg, near EFSA's 250 mg a day.

I

• Iron Iron is an essential mineral for haemoglobin and oxygen transport; EFSA sets 11 mg a day for men and 16 mg for women who have periods.

M

• Magnesium Magnesium is an essential mineral for muscles, nerves, bones and energy metabolism; EFSA sets 350 mg a day for men and 300 mg for women.
• Melatonin Melatonin is a hormone the brain makes in darkness; 0.5-1 mg near bedtime can ease jet lag and help you fall asleep a little faster.

P

• Probiotics Probiotics are live microorganisms that give a health benefit in adequate amounts; effects depend on the strain, with the best evidence for antibiotic diarrhoea.

V

• Vitamin A Vitamin A is a fat-soluble vitamin for vision, skin and immunity, found as retinol in animal foods and as beta-carotene in plants; EFSA sets 650-750 µg a day.
• Vitamin B1 (Thiamine) Thiamine (vitamin B1) helps cells turn food into energy and keeps nerves working; EFSA sets 0.1 mg per MJ, about 0.8-1 mg a day for adults.
• Vitamin B12 Vitamin B12 (cobalamin) is the B vitamin needed for red blood cells, a healthy nervous system and energy release; natural sources are animal foods only.
• Vitamin B2 (Riboflavin) Riboflavin (vitamin B2) forms the coenzymes FAD and FMN that help release energy from food; EFSA sets 1.6 mg a day for adults.
• Vitamin B3 (Niacin) Niacin (vitamin B3) covers nicotinic acid and nicotinamide, which form NAD for energy metabolism; EFSA sets 1.6 mg NE per MJ, about 13 mg NE a day.
• Vitamin B5 (Pantothenic acid) Vitamin B5 (pantothenic acid) is a B vitamin used to make coenzyme A for energy and fat metabolism; EFSA sets an adequate intake of 5 mg a day for adults.
• Vitamin B6 Vitamin B6 is a B vitamin the body turns into PLP, a helper for over 100 enzymes; EFSA sets 1.6-1.7 mg a day for adults and an upper limit of 12 mg.
• Vitamin B7 (Biotin) Biotin (vitamin B7) is a B vitamin five enzymes need to process fats, glucose and amino acids; EFSA sets an adequate intake of 40 µg a day for adults.
• Vitamin B9 (Folate and folic acid) Vitamin B9 is the B vitamin needed for cell division and red blood cells; folate is the natural form in food, folic acid the synthetic form in supplements.
• Vitamin C Vitamin C is a water-soluble vitamin needed for collagen and iron absorption; EFSA sets 110 mg a day for men and 95 mg for women.
• Vitamin D Vitamin D is a fat-soluble vitamin for calcium absorption, bones and muscles, made in the skin in sunlight and found in oily fish; EFSA sets 15 µg a day for adults.
• Vitamin E Vitamin E is a fat-soluble antioxidant, mainly alpha-tocopherol, found in vegetable oils, nuts and seeds; EFSA sets 13 mg a day for men and 11 mg for women.
• Vitamin K Vitamin K is a group of fat-soluble vitamins needed for blood clotting and bone proteins, K1 from leafy greens and K2 from fermented foods; EFSA sets 70 µg a day.

W

• Whey protein Whey protein is a complete, fast-digesting milk protein sold as concentrate, isolate or hydrolysate powder; a 32 g scoop gives about 25 g of protein.

Z

• Zinc Zinc is an essential mineral for DNA synthesis, cell division and metabolism; EFSA sets 7.5-12.7 mg a day for women and 9.4-16.3 mg for men.