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Free Reference
Every supplement ranked by evidence quality. No hype, no affiliate links — just dosing, timing, safety, and the research behind each recommendation.
21
Supplements
5
Categories
3
Evidence Tiers
0
Affiliate Links
6
FAQ
Medical Disclaimer: This guide is for informational purposes only. Supplements are not FDA-approved to treat or prevent disease. Always consult your physician before starting any supplement, especially if pregnant, nursing, or taking medication. Individual results vary.
Improve sleep latency, depth, and overnight recovery.
Dose
300–400 mg
Timing
30–60 min before bed
Best-absorbed form. Promotes GABA activity for calm and deep sleep. Deficiency is common (>50% of adults). Also supports muscle recovery.
Dose
100–200 mg
Timing
30 min before bed
Amino acid from tea. Promotes alpha brain waves (relaxed alertness → calm). Reduces sleep latency without sedation. Safe to combine with magnesium.
Dose
50 mg
Timing
30 min before bed
Flavonoid from chamomile. Mild GABA agonist. Popularized by Andrew Huberman. May reduce anxiety. Avoid in pregnancy.
Dose
3 g
Timing
Before bed
Lowers core body temperature, improving sleep onset. Also found in bone broth (collagen). May improve next-day cognitive performance.
Dose
500 mg (or 8 oz juice)
Timing
Evening
Natural melatonin source + anti-inflammatory anthocyanins. May increase sleep duration by 84 min in one study. Gentler than synthetic melatonin.
Enhance focus, memory, and mental clarity.
Dose
3–5 g
Timing
Daily (any time)
Not just for muscles — brain uses creatine for ATP. Improves working memory and processing speed, especially under stress or sleep deprivation. Most studied supplement in existence.
Dose
2–3 g combined EPA+DHA
Timing
With meals (fat-soluble)
DHA is structural component of brain cell membranes. EPA is anti-inflammatory. Associated with reduced cognitive decline, improved mood. Use triglyceride form for absorption.
Dose
500–1000 mg
Timing
Morning with food
Stimulates NGF (nerve growth factor) production. May support neurogenesis and memory. Choose dual-extract (fruiting body + mycelium). Effects build over weeks.
Dose
300–600 mg
Timing
Morning or pre-workout
Choline donor that crosses blood-brain barrier. Supports acetylcholine (learning and memory neurotransmitter). May enhance power output. Avoid with TMAO concerns at high doses.
Support cellular repair, mitochondrial function, and healthy aging.
Dose
2000–5000 IU D3 + 100–200 mcg K2 (MK-7)
Timing
Morning with fat
50%+ of adults are deficient. D3 supports immune function, bone health, mood. K2 directs calcium to bones (not arteries). Always pair together. Test 25(OH)D levels — aim for 40–60 ng/mL.
Dose
250–500 mg
Timing
Morning, sublingual or oral
NAD+ precursor. NAD+ declines 50% by age 50. Supports DNA repair, sirtuin activity, mitochondrial function. Human trials underway — promising but early. More evidence than NR for oral bioavailability.
Dose
250–500 mg (trans-resveratrol)
Timing
Morning with fat
Polyphenol that activates SIRT1 (longevity gene). Synergistic with NMN. Mixed human evidence but strong animal data. Bioavailability is low — take with fats or use liposomal form.
Dose
100–200 mg
Timing
With meals
Essential for mitochondrial ATP production. Natural levels decline with age and statin use. Ubiquinol form is 3–6x better absorbed than ubiquinone. Supports heart, brain, and energy.
Boost natural energy, metabolic function, and physical performance.
Dose
3–5 g
Timing
Daily (pre- or post-workout)
Increases phosphocreatine stores for explosive energy (sprints, lifts). Also improves recovery between sets. No loading phase needed — 5g daily saturates in ~28 days.
Dose
100–200 mg
Timing
90 min after waking, none after 2 PM
Delays adenosine (sleepiness signal). Improves endurance, strength, and reaction time. Wait 90 min after waking to avoid afternoon crash. Half-life is 5–6 hours — protect sleep.
Dose
B-100 complex
Timing
Morning with food
B1, B2, B3, B5, B6, B12, folate — all essential for energy metabolism (converting food to ATP). Deficiency causes fatigue. Water-soluble = daily replenishment needed.
Dose
200–400 mg (3% rosavins)
Timing
Morning, before stressful events
Adaptogen that modulates cortisol response. Reduces perceived fatigue and improves endurance. Most evidence for mental fatigue in high-stress situations. Cycle 5 days on / 2 off.
Reduce chronic inflammation and accelerate recovery between sessions.
Dose
2–3 g combined
Timing
With meals
EPA is a potent anti-inflammatory that resolves chronic low-grade inflammation. Competes with omega-6 (pro-inflammatory) for enzyme access. Aim for >1g EPA. Pairs perfectly with cold therapy.
Dose
500–1000 mg
Timing
With meals + black pepper or liposomal
Inhibits NF-κB (master inflammatory switch). Comparable to ibuprofen for joint pain in some studies. Bioavailability is poor — use with piperine (black pepper) or choose liposomal/phytosome forms.
Dose
10–15 g
Timing
Any time (often morning coffee)
Provides glycine, proline, hydroxyproline for connective tissue repair. May reduce joint pain and improve skin elasticity. Type I/III for skin/tendons, Type II for cartilage.
Dose
500 mg
Timing
Post-exercise or evening
Anthocyanins reduce exercise-induced inflammation and muscle soreness. May reduce DOMS by 13% and CRP levels. Also supports sleep (natural melatonin).
Personalized Stacks
The right supplement stack depends on your goals, current diet, blood work, and which of the 9 pillars you're prioritizing. A CryoCove coach designs your exact stack.
Magnesium + L-Theanine + Apigenin
The Huberman trifecta. Effective, affordable, well-tolerated.
Creatine + Omega-3 + Lion's Mane
Foundation for brain health, focus, and long-term cognitive protection.
D3/K2 + NMN + Omega-3 + CoQ10
Cellular repair, mitochondrial function, and healthy aging.
No. Start with 2-3 supplements that address your biggest weak spots (sleep, energy, etc.). Blood work can identify specific deficiencies. A CryoCove coach helps you prioritize based on your goals, current health, and budget.
Tier A means strong evidence from multiple randomized controlled trials or meta-analyses. Tier B means moderate evidence from limited trials or strong observational data. Tier C means emerging evidence with plausible mechanisms but preliminary human research.
No. Supplements fill gaps — they don't replace whole foods. Prioritize a nutrient-dense diet first: high protein, anti-inflammatory foods, colorful vegetables, healthy fats. Then supplement strategically for specific goals or deficiencies.
Most supplements listed here are safe to combine for healthy adults. However, some interactions exist (e.g., magnesium can affect certain medications). Always consult your physician before starting a new supplement regimen, especially if you take prescription medications.
It varies. Caffeine and L-theanine work within 30–60 minutes. Magnesium and sleep supplements show effects within 1–2 weeks. Creatine saturates in about a month. Longevity supplements like NMN may take 2–3 months for noticeable changes. Consistency is key.
Yes. Your CryoCove coach designs a personalized supplement protocol as part of your nutrition pillar. This includes timing, dosing, brand recommendations, and adjustments based on your blood work and progress data.
A CryoCove coach designs your personalized supplement protocol based on your blood work, goals, diet, and current wellness pillars — then adjusts quarterly based on your data.