Rankings / Essentials
Essentials — Supplements
Common supplements such as creatine, collagen, and ashwagandha, with benefits, harms, and evidence limits shown separately.
| # | Compound | Ev | Bn | Sf | Grade · Score |
|---|---|---|---|---|---|
| 1 | Creatine Supplement | 10 | 8 | 10 | S 9.7 |
| 2 | Psyllium husk Soluble viscous fiber | 8 | 5 | 9 | A 8 |
| 3 | Omega-3 (EPA/DHA) Supplement | 8 | 6.5 | 7 | B+ 7.4 |
| 4 | Collagen peptides Supplement | 6 | 3.5 | 10 | B+ 7.2 |
| 5 | NAC (N-acetyl cysteine) Glutathione precursor / mucolytic | 6 | 5 | 9 | B+ 7.1 |
| 6 | Taurine Supplement | 6 | 5 | 9 | B+ 7.1 |
| 7 | DGL (deglycyrrhizinated licorice) Mucosal protectant | 3 | 3.5 | 9 | C+ 5.5 |
| 8 | Digestive enzymes (pancreatin / proteases / lipase) Exogenous digestive enzymes | 3 | 3.5 | 9 | C+ 5.5 |
| 9 | Grounding / earthing Other | 2.5 | 2 | 9 | C 5 |
| 10 | Shilajit Adaptogen / mineral pitch | 6 | 5 | 3 | C High-risk profile 4.7 |
| 11 | Betaine HCl Gastric acid supplementation | 3 | 4 | 5 | C- 4 |
This category compares common daily supplements on human evidence, reported benefit, and safety. Few compounds score highly across all three axes, and many effects depend on diet, baseline status, population, and outcome.
The highest-scoring evidence profiles
Creatine monohydrate has extensive evidence for strength and growing evidence for cognition, with low cost and generally favourable tolerability. Omega-3 effects vary by formulation, outcome, baseline intake, and dose. Protein and fibre are covered in the nutrients section. These differences explain their positions near the top of the category.
Middle-range evidence profiles
Collagen peptides have moderate evidence for skin elasticity and joint or tendon support, with modest effect sizes. Ashwagandha has comparatively stronger adaptogen evidence, although trials are often small. Magnesium effects are more relevant where intake is low. These profiles place them near the middle of the category.
Read the score, not the shelf
Many compounds in the supplement aisle do not reach a high tier. A moderate score describes mixed evidence, modest effects, or a safety trade-off; it is not a decision for the reader. The axes make the basis for each score visible alongside the product claims.
Frequently asked
Which daily supplements have the strongest evidence profiles?
Creatine has a strong evidence profile for strength and selected cognitive contexts. Omega-3 findings vary by formulation and baseline fish intake; adequate protein and fibre have broad nutritional evidence; vitamin D benefit is clearest in deficiency. Most other entries have weaker or more context-dependent evidence.
Does collagen actually work?
There is moderate evidence for skin elasticity and joint or tendon support, but the reported effects are modest rather than transformative. That combination produces a middle-range score.
What does long-term safety evidence show for creatine?
Creatine is among the most-researched sports supplements, with a generally favourable long-term safety record in studied populations and reliable benefits for strength, plus emerging cognitive evidence. It is among the highest-scoring entries in this category.
Scores reflect the published evidence, not a recommendation to use any compound or protocol. Nothing here is medical advice. How we score →