FINDANYTHING.

Shuttles long-chain fatty acids into mitochondria for oxidation.

Carnitine form that crosses the blood-brain barrier. Studied for cognition and neuropathy.

The most studied sports supplement. Increases phosphocreatine stores in muscle.

Rate-limiting precursor to carnosine, which buffers H+ in muscle.

Raises blood arginine and nitric oxide more efficiently than arginine itself.

NO precursor. Poor oral bioavailability — citrulline is usually better.

Primary fuel for intestinal cells. Supports gut barrier integrity.

Inhibitory neurotransmitter. Precursor to collagen. Supports sleep quality.

Supports cardiac function, bile acid conjugation, and neurotransmission.

Produces calm focus. Often paired with caffeine.

Precursor to dopamine and norepinephrine. Studied for stress and focus.

Precursor to serotonin and melatonin. Supports sleep and mood.

Glutathione precursor. Antioxidant and mucolytic.

The most widely consumed psychoactive substance. Blocks adenosine, improves performance.

Main catechin in green tea. Inhibits COMT, amplifies thermogenesis with caffeine.

Milder stimulant than caffeine. Found in cocoa.

Adaptogen for stress and fatigue. May improve mood and endurance.

Raised LH and testosterone in rodent studies via GnRH signaling. No human testosterone RCT.

Human RCTs show testosterone increase in hypogonadal men [citation:37]. Aromatase inhibition shown in vitro.

Reduces cortisol in multiple RCTs. May improve testosterone and stress resilience.

Contains 4-hydroxyisoleucine, which stimulates insulin release. Studied for testosterone and creatine uptake.

Fulvic acid mineral complex. Possibly effective for testosterone in hypogonadal men [citation:31].

Essential for testosterone synthesis. Supplementation helps only if deficient.

Hormone-like vitamin. VDR receptors present in Leydig cells. Supplementation matters mainly in deficiency.

May lower SHBG and raise free testosterone. Small studies.

Activates AMPK. Reduces blood glucose and HbA1c in human RCTs.

Enhances insulin signaling. Modest effects on weight and blood sugar.

Universal antioxidant. R-ALA is the biologically active form.

May improve insulin sensitivity and blood glucose. Ceylon variety is safer for long-term use.

May reduce sugar absorption and improve insulin sensitivity.

Studied for exercise performance and oxygen utilization. Human data mixed.

Stimulates NGF synthesis. Studied for cognition and nerve regeneration.

Adaptogenic mushroom. Studied for immune function and stress.

High in melanin and antioxidants. Studied for immune support.

Adaptogen studied for liver protection and stress resilience.

EPA and DHA. Anti-inflammatory. Supports brain and cardiovascular health.

Medium-chain triglycerides. Rapidly converted to ketones and energy.

Required for collagen synthesis. Regenerates vitamin E.

Required for DNA synthesis and red blood cell formation. Methyl and adenosyl forms are bioidentical [citation:34].

Required for DNA synthesis and homocysteine metabolism.

Activates osteocalcin for bone calcium deposition. Synergistic with D3.

Cofactor for neurotransmitter synthesis. P5P is the active form.

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

Cofactor for glutathione peroxidase. Antioxidant defense.

Oxygen transport. Supplementation helps only in deficiency.

Required for thyroid hormone synthesis.

Electron carrier in mitochondrial ATP production. Ubiquinol is the reduced, active form.

Anti-inflammatory polyphenol. Poor bioavailability unless enhanced with piperine or phospholipids.

Studied for longevity pathways. Human data is mixed.

Potent Nrf2 activator. Requires myrosinase for conversion.

Increases bioavailability of curcumin and other compounds by inhibiting glucuronidation.

Carotenoid antioxidant. Studied for skin, eyes, and exercise recovery.

Short-chain peptides. Studied for skin elasticity and joint comfort. Requires vitamin C.

Hypothalamus releases GnRH → pituitary releases LH → Leydig cells produce testosterone.

Aromatase converts testosterone into estradiol. Inhibiting it keeps more testosterone as testosterone.

Leydig cells are the testosterone factories in the testes.

Chronic cortisol elevation impairs recovery, sleep, and testosterone. Adaptogens may modulate it.

SHBG binds testosterone, making it inactive. Lower SHBG = more free testosterone.

Testosterone converts to DHT via 5-alpha reductase. Relevant for hair loss and prostate.

AMPK is the cell's energy sensor. When activated, it mimics caloric restriction — boosting fat oxidation and glucose uptake.

Insulin sensitivity determines how efficiently cells absorb glucose.

Thermogenesis is heat production by the body. Increasing it burns more calories at rest.

Long-chain fatty acids cannot enter mitochondria without carnitine.

Breakdown of stored fat into free fatty acids for energy.

ATP is the cell's energy currency. Creatine allows faster ATP regeneration.

Phosphocreatine is the fast-access energy reserve in muscle.

Replenishing muscle glycogen after exercise improves recovery.

PDE breaks down cAMP. Inhibiting PDE = signals last longer.

COMT breaks down norepinephrine. Inhibiting it prolongs sympathetic activation.

Adenosine makes you tired. Caffeine blocks it.

ACh drives neuromuscular junction signaling and memory formation.

Dopamine drives motivation, reward, and motor control.

Serotonin regulates mood, sleep, and appetite.

GABA is the primary inhibitory neurotransmitter. It calms neural activity.

Glutamate is the primary excitatory neurotransmitter. Key for learning and memory.

NMDA receptors are critical for synaptic plasticity and memory.

AMPA receptors mediate fast synaptic transmission.

Nrf2 is the master regulator of antioxidant enzymes (SOD, catalase, HO-1).

NF-κB is a master inflammatory switch. Inhibiting it reduces chronic inflammation.

mTOR is the master switch for muscle growth and protein synthesis.

Autophagy is cellular cleanup — removing damaged components.

Creating new mitochondria. Increases cellular energy capacity.

Sirtuins are longevity-associated proteins involved in DNA repair and metabolism.

HO-1 is a cytoprotective enzyme with antioxidant and anti-inflammatory effects.

NO dilates blood vessels, improving blood flow to muscles and brain.

cGMP drives smooth muscle relaxation and vasodilation.

ACE converts angiotensin I to angiotensin II, which raises blood pressure. Inhibiting it lowers BP.

Building collagen for skin, joints, and connective tissue.

Depositing minerals into bone matrix.

Influencing the composition and function of gut bacteria.

Maintaining the intestinal lining to prevent leaky gut.

Regulating immune response — not just boosting, but balancing.

The primary male sex hormone. Total includes both bound and free fractions.

The unbound, biologically active fraction of testosterone. More relevant than total for tissue effects.

Pituitary signal that drives testosterone production in Leydig cells.

Pituitary signal for spermatogenesis.

The primary estrogen. Both too high and too low cause problems in men.

Protein that binds testosterone, making it inactive.

Prostate health marker. Elevated by testosterone therapy and prostate issues.

Primary stress hormone. Chronic elevation impairs recovery, sleep, and testosterone.

Adrenal androgen precursor. Declines with age.

Growth hormone mediator. Relevant for muscle growth and aging.

Thyroid-stimulating hormone. First-line marker for thyroid function.

Active thyroid hormone. Drives metabolic rate.

Thyroid hormone precursor.

Pituitary hormone. Elevated prolactin suppresses testosterone.

3-month average blood glucose. The gold standard for long-term glycemic control.

Blood sugar after an overnight fast.

The most sensitive early marker of insulin resistance.

Calculated index of insulin resistance from fasting glucose and insulin.

Calories burned at rest. Higher = faster metabolism.

Percentage of total mass that is fat.

Fat around internal organs. The metabolically dangerous kind.

Everything that is not fat — muscle, bone, water, organs.

Simple proxy for visceral fat and metabolic risk.

Maximum rate of oxygen consumption during exercise. The gold standard of aerobic capacity.

How long a subject can sustain a fixed workload before failure.

The exercise intensity at which lactate starts accumulating faster than it clears.

The maximum weight that can be lifted for a single repetition.

Maximum explosive power output. Measured via Wingate test or vertical jump.

Field test for lower-body explosive power.

Hand dynamometer measure. Correlates with overall strength and mortality.

General inflammation marker. Elevated in chronic disease and cardiovascular risk.

Pro-inflammatory cytokine. Chronically elevated in obesity and aging.

Master inflammatory cytokine. Elevated in chronic disease.

Amino acid linked to cardiovascular risk. Lowered by B12, folate, B6.

Peak pressure during heart contraction.

Pressure between heartbeats.

Heartbeats per minute at rest. Lower = better cardiovascular fitness.

Good cholesterol. Higher is protective.

Bad cholesterol. Primary target for cardiovascular risk reduction.

Blood fats. Elevated in metabolic syndrome and high carb intake.

Muscle damage marker. Rises after intense training, falls with recovery.

Delayed onset muscle soreness. Subjective measure of exercise-induced damage.

Pittsburgh Sleep Quality Index. Subjective measure used in many studies.

Variation in time between heartbeats. Higher = better recovery and autonomic balance.

Brain-derived neurotrophic factor. Supports neuron growth and synaptic plasticity.

How fast a subject responds to a stimulus.

Various standardized memory tests (RAVLT, WMS, etc.).

Sustained attention and vigilance tests (e.g., Stroop, CPT).

Measured by cutometer. Higher = firmer, more youthful skin.

Measured by corneometer. Reflects water content in outer skin layer.

Reducing body fat while preserving muscle. Achieved through a combination of energy deficit, fat oxidation, and metabolic support.

Building lean body mass through training, protein synthesis, and anabolic support.

Blood sugar control, insulin sensitivity, and long-term metabolic resilience.

Sustained aerobic capacity — VO2max, time to exhaustion, and lactate threshold.

Maximal force production — 1RM, power output, neuromuscular efficiency.

Explosive force — peak power, vertical jump, sprint speed.

Faster recovery between sessions — reduced soreness, restored glycogen, lower inflammation.

Supporting healthy testosterone production through the HPG axis and aromatase regulation.

Sexual desire, erectile function, and overall sexual well-being.

Sperm health, motility, and reproductive function.

Lower cortisol, better stress response, calmer baseline.

T3/T4 production and metabolic rate.

Overall brain function — attention, processing speed, mental clarity.

Short-term and long-term memory retention and recall.

Sustained attention, working memory, and task engagement.

Emotional balance, motivation, and overall sense of well-being.

Drive to initiate and sustain goal-directed behavior.

Divergent thinking, idea generation, cognitive flexibility.

Sleep quality, latency, and depth.

Daytime calm without sedation.

Healthspan extension — slower aging, better biomarkers, resilience.

Lowering chronic inflammation — CRP, IL-6, TNF-α.

Heart and blood vessel health — blood pressure, lipids, endothelial function.

Immune resilience — fighting infections, balanced inflammatory response.

Digestive function, microbiome balance, gut barrier integrity.

Skin elasticity, hydration, hair quality, nail strength.

Joint comfort, cartilage health, mobility.

Bone mineral density and fracture resistance.

Long-term neurological protection — neuroinflammation, oxidative stress.

Two small human studies suggest carnitine plus caffeine beats either alone for endurance. Here is what they show, and what is still unproven.

One 8-week trial found creatine plus fenugreek worked about as well as creatine plus 70 g dextrose. What it shows and what it does not.

A 12-week trial of a berberine + white mulberry + chromium formula in adults with obesity — and why it cannot prove synergy.

GnRH meets aromatase inhibition — a mechanism preview. The combination has never been tested.