Supplement and ritual guides
Clear, plain-language information on the supplements and daily rituals people actually use: what they are for, how much, when to take them, and what they interact with. When you are ready, build your stack and track it in Stack Ritual.
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- Rituals
185 guides
- AshwagandhaThe stress destroyerStrong evidence
- Ashwagandha ExtractAdaptogen herb taken for stress and sleepLimited evidence
- CordycepsEnergy · athletic performance · oxygen uptake · libidoModerate evidence
- Holy Basil (Tulsi)Stress · cortisol · blood sugar · anxiety · anti-inflammatoryModerate evidence
- Maca RootLibido · fertility · energy · hormonal balanceModerate evidence
- Panax GinsengEnergy · immune · cognition · libido · anti-fatigueModerate evidence
- ReishiImmune · stress · sleep · anti-cancer · longevityModerate evidence
- Schisandra BerryLiver · stress · endurance · focus · longevityLimited evidence
- Beta-AlanineMuscle endurance · lactic acid buffer · athletic performanceStrong evidence
- Creatine MonohydrateStrength · muscle · brain · power output · agingStrong evidence
- GABACalming amino acid taken for stress and sleepLimited evidence
- L-CarnitineFat burning · energy · heart · brain · fertilityModerate evidence
- L-CitrullineNitric oxide · blood flow · athletic performance · EDModerate evidence
- L-LysineCollagen · herpes prevention · immune · calcium absorptionModerate evidence
- L-Lysine 500mgEssential amino acid often taken for cold soresLimited evidence
- L-Tyrosine (Free-Form)Amino acid for focus under stressLimited evidence
- N-Acetyl L-Cysteine (NAC)Cysteine amino acid and glutathione precursorLimited evidence
- N-Acetyl-Cysteine (NAC) 600mgCysteine amino acid and glutathione precursorLimited evidence
- TaurineHeart · eyes · muscles · antioxidant · longevityModerate evidence
- TrimethylglycineGlycine with 3 methyl groups attached. Plays a major role in as a methyl donor to supports healthy homocysteine levels.Limited evidence
- Acacia fiberAcacia gum fiber for digestion and fullnessLimited evidence
- Collagen - Grass-fed beef derivedCollagen protein taken for skin, hair and jointsLimited evidence
- Digestive EnzymesDigestion · bloating · nutrient absorption · food intolerancesModerate evidence
- L-GlutamineGut lining · leaky gut · muscle recovery · immuneModerate evidence
- Papain (from papaya)Papaya enzyme taken for digestionLimited evidence
- PrebioticsGut microbiome · probiotic food · digestive healthModerate evidence
- Probiotics (Multi-Strain)Gut microbiome · immune · digestion · moodStrong evidence
- Psyllium HuskFiber · cholesterol · blood sugar · gut motilityStrong evidence
- Sulforaphane (BrocElite)Activates the Nrf2 pathway boosting antioxidant support, anti-inflammatory. May prevent cancer, lower blood pressure, and protect against neurogenitive brain disease.Limited evidence
- TUDCA (Tauroursodeoxycholic Acid)Bile acid taken for liver and bile flow supportLimited evidence
- Black Seed Oil (Nigella Sativa)Immune · allergy · blood sugar · anti-inflammatoryModerate evidence
- Boswellia (Frankincense)Joint pain · inflammation · IBD · brain · asthmaModerate evidence
- EchinaceaImmune · cold prevention · upper respiratory · antiviralModerate evidence
- ElderberryImmune · cold & flu · antiviral · antioxidantStrong evidence
- Garlic ExtractCardiovascular · immune · antimicrobial · blood pressureStrong evidence
- Ginger RootNausea · anti-inflammatory · digestion · painStrong evidence
- Milk Thistle (Silymarin)Liver protection · detox · antioxidant · anti-inflammatoryModerate evidence
- Saw PalmettoProstate health, May prevent hair loss. Anti-inflammatory, immune support. Some potential hormone balancing for women.Limited evidence
- Saw Palmetto BerriesSaw palmetto berry taken for urinary symptomsLimited evidence
- St. John's WortHerb taken for low moodLimited evidence
- Turmeric (Curcuma longa) RootGolden spice taken for joint comfortLimited evidence
- Turmeric / CurcuminAnti-inflammatory · joint pain · brain · antioxidantStrong evidence
- Tongkat AliRoot extract taken for stress and libidoLimited evidence
- Alpha Lipoic AcidAntioxidant · blood sugar · neuropathy · liverModerate evidence
- AstaxanthinAntioxidant · skin · eyes · athletic recoveryModerate evidence
- CoQ10The cellular energizerStrong evidence
- FisetinSenolytic · neuroprotection · brain health · anti-agingLimited evidence
- Nicotinamide Riboside (NR)NAD+ · cellular energy · aging · metabolismModerate evidence
- Nitric OxideStimulates nitric oxide production. Nitric Oxide is what promotes elasticity in blood vessels, improving blood flow.Limited evidence
- NMNNAD+ precursorModerate evidence
- QuercetinSenolytic · anti-inflammatory · immune · allergyModerate evidence
- ResveratrolAnti-aging · SIRT1 · cardiovascular · mitochondriaLimited evidence
- SpermidineAutophagy · anti-aging · cellular renewal · heartLimited evidence
- Urolithin AGut-derived compound studied for muscle enduranceLimited evidence
- BerberineNature's metforminStrong evidence
- CalciumBone density · muscle · nerve · heart rhythmStrong evidence
- Chelated Magnesium GlycinateGentle magnesium for sleep and relaxationLimited evidence
- ChromiumBlood sugar · insulin sensitivity · cravingsModerate evidence
- CopperIron metabolism · connective tissue · antioxidantModerate evidence
- IodineThyroid · metabolism · brain development · energyStrong evidence
- IronRed blood cells · energy · oxygen transportStrong evidence
- Magnesium Bisglycinate ChelateGentle magnesium for sleep and relaxationLimited evidence
- Magnesium ComplexEssential mineral in multiple forms increases effectiveness.Limited evidence
- Magnesium GlycinateThe relaxation mineralStrong evidence
- Magnesium Glycinate PowderGentle magnesium for sleep and relaxationLimited evidence
- Magnesium L-ThreonateBrain · memory · cognitive function · sleepModerate evidence
- Magnesium L-Threonate 2000mg ComplexMagnesium form studied for memory and sleepLimited evidence
- Magnesium MalateEnergy · fibromyalgia · muscle pain · fatigueModerate evidence
- PotassiumBlood pressure · muscle · heart · electrolytesStrong evidence
- SeleniumThyroid · antioxidant · immune · cancer preventionStrong evidence
- Trace Minerals ComplexSmall amounts of minerals the body needsLimited evidence
- ZincThe immunity mineralStrong evidence
- Alpha GPCCholine · memory · focus · athletic performanceModerate evidence
- Bacopa MonnieriMemory · learning · anxiety · neuroprotectionModerate evidence
- CDP-Choline (Citicoline)Brain energy · focus · memory · neuroprotectionModerate evidence
- Ginkgo BilobaMemory · circulation · tinnitus · cognitive agingModerate evidence
- L-TheanineCalm focus · anxiety · sleep · caffeine synergyStrong evidence
- Lions ManeThe brain mushroomModerate evidence
- PhosphatidylserineMemory · cortisol · cognitive decline · exercise recoveryModerate evidence
- Rhodiola RoseaStress · fatigue · endurance · mood · cognitionModerate evidence
- Cat’s clawAmazon herb used in traditional remediesLimited evidence
- D3 + K2Vitamins D and K for calcium and bone supportStrong evidence
- DHA Omega-3 Fish OilOmega-3 fats from fish oilLimited evidence
- Glucosamine HCI MSMLimited evidence
- Glutathione TopicalLimited evidence
- Krill Oil DHA Omega 3Omega-3 oil from krill, with astaxanthinLimited evidence
- Lutein + ZeaxanthinCarotenoids for eye healthLimited evidence
- MoringaLimited evidence
- Multivitamin with folateMultiLimited evidence
- Oil of oregano with black seed oilOregano and black seed oilsLimited evidence
- Stinging NettleHerb taken for prostate, blood sugar and allergiesLimited evidence
- Suntheanine L TheanineCalming amino acid found in teaLimited evidence
- TudcaBile acid taken for liver and bile flow supportLimited evidence
- Turmeric Curcumin + Black Pepper ExtractCurcumin with black pepper for joint comfortLimited evidence
- WaterDaily hydration, tracked as a habitLimited evidence
- 5-Amino-1MQNAD+ boosting small moleculeLimited evidence
- AOD-9604Fat-metabolism fragment of HGHModerate evidence
- ARA-290Nerve-protective EPO-derived peptideStrong evidence
- BPC-157Body Protection Compound for tissue repairStrong evidence
- CagrilintideLong-acting amylin analogueLimited evidence
- CardiogenHeart-tissue bioregulator peptideModerate evidence
- CartalaxCartilage and connective tissue bioregulatorModerate evidence
- CerebrolysinNeuropeptide mixture for brain recoveryStrong evidence
- CJC-1295Growth hormone releasing hormone analogueModerate evidence
- CortagenBrain and nerve bioregulator peptideModerate evidence
- DihexaPotent synapse-building peptideLimited evidence
- DSIPDelta Sleep-Inducing PeptideModerate evidence
- EpithalonTelomerase-activating pineal peptideModerate evidence
- FLGR242 (Recombinant Follistatin)Long-acting myostatin inhibitorLimited evidence
- FOXO4-DRISenolytic peptide targeting aged cellsLimited evidence
- GHK-CuCopper peptide for skin and cellular repairModerate evidence
- GonadorelinSynthetic GnRH for hormone signalingLimited evidence
- HumaninMitochondrial-derived protective peptideLimited evidence
- IpamorelinGrowth hormone releasing peptideModerate evidence
- KisspeptinMaster regulator of reproductive hormonesLimited evidence
- KlothoAnti-aging protein regulating mineral metabolismLimited evidence
- KPVAnti-inflammatory gut peptide fragmentModerate evidence
- LL-37Human antimicrobial peptideModerate evidence
- Melanotan 1UV-free tanning peptideModerate evidence
- Melanotan 2Faster-tanning, less selective MSH analogueLimited evidence
- NAD+ (Injectable)Direct-delivery coenzyme for cellular energyModerate evidence
- OxytocinThe bonding hormone, as a peptideModerate evidence
- PEG-MGFStabilized muscle growth factorLimited evidence
- PinealonPineal gland bioregulator peptideModerate evidence
- PNC-27Experimental p53-derived anticancer peptideLimited evidence
- RetatrutideNext-gen triple-receptor metabolic peptideLimited evidence
- SelankNon-sedating anti-anxiety peptideModerate evidence
- SemaxRussian nootropic for focus and recoveryModerate evidence
- SLU-PP-332Exercise-mimetic small moleculeLimited evidence
- SS-31Mitochondrial membrane stabilizerStrong evidence
- TB-500Systemic tissue repair peptideModerate evidence
- Thymosin Alpha-1Thymus-derived immune peptideStrong evidence
- ThymulinZinc-dependent thymic immune peptideModerate evidence
- VilonSimple dipeptide immune bioregulatorModerate evidence
- VIPVasoactive intestinal peptide for inflammationStrong evidence
- Citrus PectinLimited evidence
- Lutein & Zeaxanthin with Astaxanthin and Omega-3Carotenoids for eye health, plus astaxanthin and omega-3Limited evidence
- Lutein with ZeaxanthinCarotenoids for eye healthLimited evidence
- Organic SpirulinaBlue-green algae with iron and antioxidantsLimited evidence
- 12-3-30 walk12 incline 3 mph 30 minutesLimited evidenceRitual
- Cold PlungeRecovery · inflammation · mental resilienceModerate evidenceRitual
- Cold ShowerHelps with mitochondrial functioning to stimulate heat response in the body and improve homeostasis.Limited evidenceRitual
- Drink electrolyte waterHydrate after sleepLimited evidenceRitual
- ExerciseMove and break a sweat.Limited evidenceRitual
- FastingTime without food, on a schedule you chooseLimited evidenceRitual
- HIITBrain function stem cell releaseLimited evidenceRitual
- JournalingReflection · stress · moodLimited evidenceRitual
- Kettle bellSwing-based strength and conditioningLimited evidenceRitual
- MeditationCalm · focus · sleepModerate evidenceRitual
- Outdoor walkFresh air and steady movementLimited evidenceRitual
- Red Light TherapyEnergy · recovery · skin · mitochondriaModerate evidenceRitual
- Strength trainingStrength training for muscles retention and bone densityLimited evidenceRitual
- StretchingMobility · recovery · postureModerate evidenceRitual
- Sunrise walkMorning light and movement to start the dayLimited evidenceRitual
- Sunset walkA wind-down walk at the end of the dayLimited evidenceRitual
- Sunshine walkA daytime walk in direct sunLimited evidenceRitual
- WalkEasy daily movement, no gear neededLimited evidenceRitual
- 5-HTPSerotonin · sleep · mood · appetite · anxietyModerate evidence
- ApigeninThe sleep flavonoidModerate evidence
- GlycineThe sleep amino acidStrong evidence
- L-TryptophanSleep · serotonin · mood · appetite regulationModerate evidence
- Lemon BalmAnxiety · sleep · cognitive calm · IBSModerate evidence
- MelatoninSleep onset · jet lag · circadian rhythm · shift workStrong evidence
- PassionflowerAnxiety · sleep · GABA · nervous systemModerate evidence
- Valerian RootSleep onset · anxiety · nervous system relaxationModerate evidence
- ChlorellaGreen algae with protein, fiber and chlorophyllLimited evidence
- Daily Multivitamin (Vegetarian Capsules)Limited evidence
- Folate (Methylfolate)DNA synthesis · mood · pregnancy · MTHFRStrong evidence
- Inositol 500mg Veg CapsulesBody-made compound taken for hormone and mood healthLimited evidence
- Omega-3 (EPA/DHA)Essential fatty acidsStrong evidence
- Vitamin A (Retinol)Vision · immune · skin · bone healthStrong evidence
- Vitamin A 10,000 IUVitamin A for eyesight and skinLimited evidence
- Vitamin B1 (Thiamine)Energy · nerve function · carb metabolismStrong evidence
- Vitamin B12 (Methylcobalamin)Energy · nerve health · red blood cells · moodStrong evidence
- Vitamin B2 (Riboflavin)Energy · antioxidant · migraine preventionStrong evidence
- Vitamin B3 (Niacin)Cholesterol · energy · skin health · NAD+Strong evidence
- Vitamin B5 (Pantothenic Acid)Stress response · energy · hormone synthesisModerate evidence
- Vitamin B6 (P5P)Mood · neurotransmitters · hormone balanceStrong evidence
- Vitamin B7 (Biotin)Hair · nails · skin · metabolismModerate evidence
- Vitamin CImmune · antioxidant · collagen · iron absorptionStrong evidence
- Vitamin D3The sunshine vitaminStrong evidence
- Vitamin D3 + K2Vitamins D and K for calcium and bone supportLimited evidence
- Vitamin D3 K2 with Vitamins A and EVitamins D and K for bones, plus vitamins A and ELimited evidence
- Vitamin EAntioxidant · skin · immune · heart healthModerate evidence
- Vitamin K2The calcium directorStrong evidence
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