Supplement Ingredients & Evidence Library
Independent scientific dossiers breaking down dietary compounds. Every monograph evaluates human double-blind trials, standardized extract forms, therapeutic dosing thresholds, and safety profiles.
Search & Explore Clinical Monographs
Filter by health goal, sort alphabetically, or search directly for specific bioactives, botanical names, and clinical mechanisms.
Ashwagandha: Evidence-Based Overview, Benefits, Safety, and Dosage
Evidence-based overview of ashwagandha benefits, safety, and dosage.
Calcium After 60: How Much You Need, and the Honest Truth About Heart and Kidney Risks
<blockquote><p><strong>Key takeaways</strong></p><ul><li><p>After 60, most people need about 1,200 mg of calcium a day from food and supplements combined. Food ...
Collagen After 60: Does It Work? An Honest, Evidence-Based Review
Collagen supplements promise younger skin and pain-free joints. We reviewed the clinical research to see what adults over 60 can realistically expect.
Creatine: Evidence-Based Benefits, Dosage, and Safety
Creatine works for strength and power, which makes the myths and scams around it harder to spot. Here is what the evidence supports, what it doesn't, and how to buy it safely.
Magnesium: Evidence-Based Overview, Benefits, Safety, and Dosage
Evidence-based overview of magnesium benefits, dosage, safety, and research.
Omega-3 Fatty Acids: Evidence-Based Overview, Benefits, Safety, and Dosage
This page explains omega-3 fatty acids, including their role in heart, brain, and overall health, along with dosage, safety, and different supplement forms.
Omega-3: Evidence-Based Benefits, Dosage, and Safety
Fish oil is one of the best-selling supplements on earth, and the science behind it is genuinely split down the middle. Omega-3s reliably lower triglycerides, but beyond that the biggest heart trials disagree with each other, the brain and eye claims mostly failed when tested directly, and the market is full of rancid oil, inflated pharmaceutical grade claims, and krill oil priced like a luxury good on a thin evidence base.
Probiotics: Evidence-Based Benefits, Strains, and Safety
Probiotics can help with specific problems, but only the right strain at the right dose. Here is what the evidence actually supports, why the strain on the label matters more than the CFU count, and how to avoid the industry's favorite tricks.
Turmeric: Evidence-Based Overview, Benefits, Safety, and Dosage
Evidence-based overview of turmeric and curcumin benefits, safety, and dosage.
Vitamin D: Evidence-Based Overview, Benefits, Safety, and Dosage
Evidence-based overview of vitamin D benefits, dosage, safety, and research.
Whey Protein: Evidence-Based Benefits, Dosage, and Safety
Whey protein genuinely works for muscle and strength, which makes the scams around it harder to spot. Here is what the evidence supports, what it doesn't, and how to buy it safely.
Zinc After 60: Immune Benefits, the Right Dose, and Why More Is Worse
<blockquote><p><strong>Key takeaways:</strong> Zinc is essential for the immune system, wound healing, and your sense of taste, and the daily need is modest: 11...
How Supplement Ingredients Are Evaluated
We apply an uncompromising pharmaceutical evaluation standard to all dietary supplements, dissecting what the published literature actually proves versus marketing extrapolations.
1. Human RCTs Over Animal & In Vitro Models
Many supplement marketing claims rely on cell cultures (in vitro) or rodent trials that fail when tested in human physiology. We strictly weight double-blind, randomized, placebo-controlled human clinical trials (RCTs) and systematic Cochrane reviews.
2. Standardized Bioactive Forms & Bioavailability
Molecular form dictates therapeutic efficacy. We examine whether a brand uses chelated forms (e.g. Magnesium Bisglycinate vs insoluble Oxide), trademarked extracts (e.g. KSM-66® vs raw powder), or enhanced lipid delivery systems (e.g. Curcumin Phytosome).
3. Therapeutic Clinical Dose Windows
Supplement manufacturers frequently engage in "fairy dusting" — including an ingredient at 10% of the active dose just to claim it on the label. We define the exact milligram threshold where statistically significant clinical effects occur.
4. Pharmacokinetics & Drug Interaction Warnings
Even natural botanicals can inhibit or induce hepatic Cytochrome P450 enzymes (e.g., CYP3A4, CYP2D6), causing dangerous interactions with prescription medications. We outline clear contraindications, upper safe limits, and tolerability data.
Major Bioactive Ingredient Classifications
Supplement ingredients interact with the human body across distinct cellular pathways, ranging from enzymatic cofactors to neurotransmitter receptor modulators.
Adaptogens & Botanicals
Plant-derived polyphenols, withanolides, and alkaloids studied for hypothalamic-pituitary-adrenal (HPA) axis balance and cellular resilience.
Chelated Minerals
Essential inorganic cofactors bound to organic amino acid ligands for optimized intestinal absorption and minimal gastrointestinal distress.
Amino Acids & Peptides
Targeted amino molecules that modulate central nervous system receptors, cellular bioenergetics, and phosphocreatine resynthesis.
Lipids & Co-factors
Long-chain polyunsaturated fatty acids and mitochondrial quinones integral to membrane fluidity and cellular ATP generation.
Editorial Independence & Scientific Transparency
SupplementDecoded does not accept financial compensation, product sponsorships, or affiliate kickbacks from supplement brands in exchange for favorable monograph ratings. All conclusions reflect purely peer-reviewed published clinical evidence.
Medical Notice: The information provided in our ingredient monographs is for educational and scientific research purposes only and does not constitute medical advice or treatment recommendations. Always consult a qualified healthcare professional before beginning any new supplement regimen, especially if taking prescription medication.