Supplements for metabolic health

47 compounds relevant to metabolic health, ranked by overall evidence grade.

Overall grade: Grade A
Last revised: Jul 10, 2026; 47
graded outcomes: 0
references listed

Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.

1 at grade A · 10 at grade B · 28 at grade C · 8 at grade D — 47 graded rows

What is known

Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.

Outcome	Grade	Effect size	Agreement
Plant Sterols / StanolsFortified-food compounds that reliably shave LDL by blocking cholesterol absorption — proven biomarker, uncertain hard outcomes.	Evidence grade A	Unclear	mixed
GarlicReal, modest blood-pressure lowering and small lipid effects — a legitimately useful kitchen cardiovascular supplement.	Evidence grade B	Unclear	mixed
BerberineA plant alkaloid that behaves like a metabolic drug — real glucose and lipid effects, and it deserves drug-level caution.	Evidence grade B	Unclear	mixed
Coenzyme Q10A mitochondrial cofactor with its best evidence in heart failure and statin-associated muscle symptoms.	Evidence grade B	Unclear	mixed
Red Yeast RiceA supplement that lowers LDL because it literally contains a statin — same benefits, same risks, minus the dose control.	Evidence grade B	Unclear	mixed
Alpha-Lipoic AcidAn antioxidant with genuine evidence for diabetic neuropathy symptoms and modest insulin-sensitivity effects.	Evidence grade B	Unclear	mixed
Inositol (Myo-Inositol)A sugar-alcohol with genuinely good evidence in PCOS and reasonable anxiety/OCD signals.	Evidence grade B	Unclear	mixed
Cocoa FlavanolsThe flavanols in cocoa genuinely improve blood-vessel function and modestly lower blood pressure — the sugar is the catch.	Evidence grade B	Unclear	mixed
HibiscusHibiscus tea reliably lowers blood pressure a few points — one of the better food-based options.	Evidence grade B	Unclear	mixed
Horse ChestnutA genuinely useful vein tonic — aescin reduces the leg swelling and heaviness of chronic venous insufficiency.	Evidence grade B	Unclear	mixed
Diosmin / HesperidinFlavonoid vein-and-hemorrhoid agents with solid evidence — a mainstay of venous-symptom care in Europe.	Evidence grade B	Unclear	mixed
Green Tea Extract (EGCG)Modest metabolic and cardiovascular benefits from catechins — and a real, if uncommon, liver-toxicity signal at high concentrated doses.	Evidence grade C	Unclear	mixed
MCT OilRapidly-absorbed fats that raise ketones and give quick energy — useful in specific diets, no magic for fat loss.	Evidence grade C	Unclear	mixed
CinnamonA modest, inconsistent glucose helper — and a reminder that cassia cinnamon's coumarin can stress the liver at high doses.	Evidence grade C	Unclear	mixed
NMNAn NAD+ precursor with real biomarker effects (NAD+ rises) and no proven clinical or longevity outcomes yet.	Evidence grade C	Unclear	mixed
Nicotinamide RibosideThe better-studied NAD+ precursor — reliably raises NAD+, still short on hard human outcomes.	Evidence grade C	Unclear	mixed
QuercetinA flavonoid with modest blood-pressure data, a senolytic research role, and poor absorption to overcome.	Evidence grade C	Unclear	mixed
SpermidineAn autophagy-inducing polyamine with intriguing observational and early-trial cognitive signals.	Evidence grade C	Unclear	mixed
Urolithin AA gut-derived metabolite that boosts mitophagy — early human trials show modest muscle-endurance gains.	Evidence grade C	Unclear	mixed
SulforaphaneA broccoli-sprout compound that switches on the body's own antioxidant defenses — real biomarker effects, early clinical data.	Evidence grade C	Unclear	mixed
HawthornA traditional cardiac tonic with some heart-failure-symptom data — but modern therapy has moved past it.	Evidence grade C	Unclear	mixed
CarnosineA muscle/brain dipeptide better raised by beta-alanine — direct supplementation adds anti-glycation angles.	Evidence grade C	Unclear	mixed
Gymnema SylvestreThe 'sugar destroyer' herb with modest glucose data and a genuine ability to blunt sweet taste.	Evidence grade C	Unclear	mixed
Banaba (Corosolic Acid)A glucose-lowering leaf whose corosolic acid shows small post-meal effects in limited trials.	Evidence grade C	Unclear	mixed
Bitter MelonA traditional anti-diabetic gourd with inconsistent trials and a real hypoglycemia caution.	Evidence grade C	Unclear	mixed
Bergamot (Citrus Bergamia)A citrus polyphenol extract with promising LDL and triglyceride data — an emerging natural lipid helper.	Evidence grade C	Unclear	mixed
Artichoke Leaf ExtractA digestive-and-cholesterol botanical with modest LDL and dyspepsia data.	Evidence grade C	Unclear	mixed
Olive Leaf ExtractAn oleuropein-rich extract with modest blood-pressure data and antioxidant claims.	Evidence grade C	Unclear	mixed
LycopeneThe tomato carotenoid with modest prostate and cardiovascular signals — better from food than pills.	Evidence grade C	Unclear	mixed
SpirulinaA protein-rich algae with modest lipid, blood-pressure, and allergic-rhinitis signals — quality/contamination is the catch.	Evidence grade C	Unclear	mixed
American GinsengDistinct from Asian ginseng — its best data are for glucose control and reducing cold frequency.	Evidence grade C	Unclear	mixed
Pycnogenol (Pine Bark)A pine-bark polyphenol with broad small-trial signals for circulation, blood pressure, and skin — much of it single-source.	Evidence grade C	Unclear	mixed
Grape Seed ExtractA procyanidin extract with modest blood-pressure and edema data.	Evidence grade C	Unclear	mixed
Apple Cider VinegarThe acetic acid modestly blunts post-meal glucose — small, real, and easy to overhype.	Evidence grade C	Unclear	mixed
ChlorellaA protein-rich green algae with modest lipid, blood-pressure, and immune signals — and a heavy-metal-binding angle.	Evidence grade C	Unclear	mixed
NattokinaseA fermented-soy enzyme with fibrinolytic activity and modest blood-pressure data — real mechanism, a bleeding caution.	Evidence grade C	Unclear	mixed
Gynostemma (Jiaogulan)An AMPK-activating adaptogen tea with early metabolic and stress signals.	Evidence grade C	Unclear	mixed
Mulberry LeafA natural alpha-glucosidase inhibitor that genuinely flattens the post-meal glucose spike.	Evidence grade C	Unclear	mixed
Akkermansia muciniphilaA next-generation gut bacterium linked to metabolic health — one promising human trial, a lot still unknown.	Evidence grade C	Unclear	mixed
ChromiumA perennial weight-loss and blood-sugar supplement whose effects, on honest review, round to noise.	Evidence grade D	Unclear	mixed
CLA (Conjugated Linoleic Acid)A stubborn fat-loss supplement whose human results are trivial — and whose synthetic isomers may worsen metabolic markers.	Evidence grade D	Unclear	mixed
ResveratrolThe 'red wine molecule' that launched the sirtuin craze — and then failed to reproduce its promise in humans.	Evidence grade D	Unclear	mixed
FisetinA flavonoid senolytic star in mice with essentially no completed human outcome data — trials are ongoing.	Evidence grade D	Unclear	mixed
PQQA 'mitochondrial biogenesis' supplement whose small human trials are unconvincing.	Evidence grade D	Unclear	mixed
Calcium AKGA metabolic intermediate with striking mouse-aging data and almost no human outcome evidence.	Evidence grade D	Unclear	mixed
GuggulAn Ayurvedic lipid resin that disappointed Western trials and can raise LDL in some.	Evidence grade D	Unclear	mixed
PolicosanolA sugar-cane wax lipid supplement whose spectacular early results never replicated outside Cuba.	Evidence grade D	Unclear	mixed

Plant Sterols / StanolsEvidence grade A
Fortified-food compounds that reliably shave LDL by blocking cholesterol absorption — proven biomarker, uncertain hard outcomes.
Unclearmixed
GarlicEvidence grade B
Real, modest blood-pressure lowering and small lipid effects — a legitimately useful kitchen cardiovascular supplement.
Unclearmixed
BerberineEvidence grade B
A plant alkaloid that behaves like a metabolic drug — real glucose and lipid effects, and it deserves drug-level caution.
Unclearmixed
Coenzyme Q10Evidence grade B
A mitochondrial cofactor with its best evidence in heart failure and statin-associated muscle symptoms.
Unclearmixed
Red Yeast RiceEvidence grade B
A supplement that lowers LDL because it literally contains a statin — same benefits, same risks, minus the dose control.
Unclearmixed
Alpha-Lipoic AcidEvidence grade B
An antioxidant with genuine evidence for diabetic neuropathy symptoms and modest insulin-sensitivity effects.
Unclearmixed
Inositol (Myo-Inositol)Evidence grade B
A sugar-alcohol with genuinely good evidence in PCOS and reasonable anxiety/OCD signals.
Unclearmixed
Cocoa FlavanolsEvidence grade B
The flavanols in cocoa genuinely improve blood-vessel function and modestly lower blood pressure — the sugar is the catch.
Unclearmixed
HibiscusEvidence grade B
Hibiscus tea reliably lowers blood pressure a few points — one of the better food-based options.
Unclearmixed
Horse ChestnutEvidence grade B
A genuinely useful vein tonic — aescin reduces the leg swelling and heaviness of chronic venous insufficiency.
Unclearmixed
Diosmin / HesperidinEvidence grade B
Flavonoid vein-and-hemorrhoid agents with solid evidence — a mainstay of venous-symptom care in Europe.
Unclearmixed
Green Tea Extract (EGCG)Evidence grade C
Modest metabolic and cardiovascular benefits from catechins — and a real, if uncommon, liver-toxicity signal at high concentrated doses.
Unclearmixed
MCT OilEvidence grade C
Rapidly-absorbed fats that raise ketones and give quick energy — useful in specific diets, no magic for fat loss.
Unclearmixed
CinnamonEvidence grade C
A modest, inconsistent glucose helper — and a reminder that cassia cinnamon's coumarin can stress the liver at high doses.
Unclearmixed
NMNEvidence grade C
An NAD+ precursor with real biomarker effects (NAD+ rises) and no proven clinical or longevity outcomes yet.
Unclearmixed
Nicotinamide RibosideEvidence grade C
The better-studied NAD+ precursor — reliably raises NAD+, still short on hard human outcomes.
Unclearmixed
QuercetinEvidence grade C
A flavonoid with modest blood-pressure data, a senolytic research role, and poor absorption to overcome.
Unclearmixed
SpermidineEvidence grade C
An autophagy-inducing polyamine with intriguing observational and early-trial cognitive signals.
Unclearmixed
Urolithin AEvidence grade C
A gut-derived metabolite that boosts mitophagy — early human trials show modest muscle-endurance gains.
Unclearmixed
SulforaphaneEvidence grade C
A broccoli-sprout compound that switches on the body's own antioxidant defenses — real biomarker effects, early clinical data.
Unclearmixed
HawthornEvidence grade C
A traditional cardiac tonic with some heart-failure-symptom data — but modern therapy has moved past it.
Unclearmixed
CarnosineEvidence grade C
A muscle/brain dipeptide better raised by beta-alanine — direct supplementation adds anti-glycation angles.
Unclearmixed
Gymnema SylvestreEvidence grade C
The 'sugar destroyer' herb with modest glucose data and a genuine ability to blunt sweet taste.
Unclearmixed
Banaba (Corosolic Acid)Evidence grade C
A glucose-lowering leaf whose corosolic acid shows small post-meal effects in limited trials.
Unclearmixed
Bitter MelonEvidence grade C
A traditional anti-diabetic gourd with inconsistent trials and a real hypoglycemia caution.
Unclearmixed
Bergamot (Citrus Bergamia)Evidence grade C
A citrus polyphenol extract with promising LDL and triglyceride data — an emerging natural lipid helper.
Unclearmixed
Artichoke Leaf ExtractEvidence grade C
A digestive-and-cholesterol botanical with modest LDL and dyspepsia data.
Unclearmixed
Olive Leaf ExtractEvidence grade C
An oleuropein-rich extract with modest blood-pressure data and antioxidant claims.
Unclearmixed
LycopeneEvidence grade C
The tomato carotenoid with modest prostate and cardiovascular signals — better from food than pills.
Unclearmixed
SpirulinaEvidence grade C
A protein-rich algae with modest lipid, blood-pressure, and allergic-rhinitis signals — quality/contamination is the catch.
Unclearmixed
American GinsengEvidence grade C
Distinct from Asian ginseng — its best data are for glucose control and reducing cold frequency.
Unclearmixed
Pycnogenol (Pine Bark)Evidence grade C
A pine-bark polyphenol with broad small-trial signals for circulation, blood pressure, and skin — much of it single-source.
Unclearmixed
Grape Seed ExtractEvidence grade C
A procyanidin extract with modest blood-pressure and edema data.
Unclearmixed
Apple Cider VinegarEvidence grade C
The acetic acid modestly blunts post-meal glucose — small, real, and easy to overhype.
Unclearmixed
ChlorellaEvidence grade C
A protein-rich green algae with modest lipid, blood-pressure, and immune signals — and a heavy-metal-binding angle.
Unclearmixed
NattokinaseEvidence grade C
A fermented-soy enzyme with fibrinolytic activity and modest blood-pressure data — real mechanism, a bleeding caution.
Unclearmixed
Gynostemma (Jiaogulan)Evidence grade C
An AMPK-activating adaptogen tea with early metabolic and stress signals.
Unclearmixed
Mulberry LeafEvidence grade C
A natural alpha-glucosidase inhibitor that genuinely flattens the post-meal glucose spike.
Unclearmixed
Akkermansia muciniphilaEvidence grade C
A next-generation gut bacterium linked to metabolic health — one promising human trial, a lot still unknown.
Unclearmixed
ChromiumEvidence grade D
A perennial weight-loss and blood-sugar supplement whose effects, on honest review, round to noise.
Unclearmixed
CLA (Conjugated Linoleic Acid)Evidence grade D
A stubborn fat-loss supplement whose human results are trivial — and whose synthetic isomers may worsen metabolic markers.
Unclearmixed
ResveratrolEvidence grade D
The 'red wine molecule' that launched the sirtuin craze — and then failed to reproduce its promise in humans.
Unclearmixed
FisetinEvidence grade D
A flavonoid senolytic star in mice with essentially no completed human outcome data — trials are ongoing.
Unclearmixed
PQQEvidence grade D
A 'mitochondrial biogenesis' supplement whose small human trials are unconvincing.
Unclearmixed
Calcium AKGEvidence grade D
A metabolic intermediate with striking mouse-aging data and almost no human outcome evidence.
Unclearmixed
GuggulEvidence grade D
An Ayurvedic lipid resin that disappointed Western trials and can raise LDL in some.
Unclearmixed
PolicosanolEvidence grade D
A sugar-cane wax lipid supplement whose spectacular early results never replicated outside Cuba.
Unclearmixed

What is uncertain

Read off the same rows as above. Nothing here is added that the entry does not itself record.

Thin evidence: Green Tea Extract (EGCG) (grade C); MCT Oil (grade C); Cinnamon (grade C); NMN (grade C); Nicotinamide Riboside (grade C); Quercetin (grade C); Spermidine (grade C); Urolithin A (grade C); Sulforaphane (grade C); Hawthorn (grade C); Carnosine (grade C); Gymnema Sylvestre (grade C); Banaba (Corosolic Acid) (grade C); Bitter Melon (grade C); Bergamot (Citrus Bergamia) (grade C); Artichoke Leaf Extract (grade C); Olive Leaf Extract (grade C); Lycopene (grade C); Spirulina (grade C); American Ginseng (grade C); Pycnogenol (Pine Bark) (grade C); Grape Seed Extract (grade C); Apple Cider Vinegar (grade C); Chlorella (grade C); Nattokinase (grade C); Gynostemma (Jiaogulan) (grade C); Mulberry Leaf (grade C); Akkermansia muciniphila (grade C); Chromium (grade D); CLA (Conjugated Linoleic Acid) (grade D); Resveratrol (grade D); Fisetin (grade D); PQQ (grade D); Calcium AKG (grade D); Guggul (grade D); Policosanol (grade D).
Studies disagree: Plant Sterols / Stanols (mixed agreement); Garlic (mixed agreement); Berberine (mixed agreement); Coenzyme Q10 (mixed agreement); Red Yeast Rice (mixed agreement); Alpha-Lipoic Acid (mixed agreement); Inositol (Myo-Inositol) (mixed agreement); Cocoa Flavanols (mixed agreement); Hibiscus (mixed agreement); Horse Chestnut (mixed agreement); Diosmin / Hesperidin (mixed agreement).

The evidence in words

The shortlist

Every compound in the knowledge base tagged to metabolic health, ordered by how strong its overall evidence is. Start at the top; the grade is the honest filter.

Worth considering first

Plant Sterols / Stanols (A) — Fortified-food compounds that reliably shave LDL by blocking cholesterol absorption — proven biomarker, uncertain hard outcomes. · Garlic (B) — Real, modest blood-pressure lowering and small lipid effects — a legitimately useful kitchen cardiovascular supplement. · Berberine (B) — A plant alkaloid that behaves like a metabolic drug — real glucose and lipid effects, and it deserves drug-level caution. · Coenzyme Q10 (B) — A mitochondrial cofactor with its best evidence in heart failure and statin-associated muscle symptoms. · Red Yeast Rice (B) — A supplement that lowers LDL because it literally contains a statin — same benefits, same risks, minus the dose control. · Alpha-Lipoic Acid (B) — An antioxidant with genuine evidence for diabetic neuropathy symptoms and modest insulin-sensitivity effects. · Inositol (Myo-Inositol) (B) — A sugar-alcohol with genuinely good evidence in PCOS and reasonable anxiety/OCD signals. · Cocoa Flavanols (B) — The flavanols in cocoa genuinely improve blood-vessel function and modestly lower blood pressure — the sugar is the catch. · Hibiscus (B) — Hibiscus tea reliably lowers blood pressure a few points — one of the better food-based options. · Horse Chestnut (B) — A genuinely useful vein tonic — aescin reduces the leg swelling and heaviness of chronic venous insufficiency. · Diosmin / Hesperidin (B) — Flavonoid vein-and-hemorrhoid agents with solid evidence — a mainstay of venous-symptom care in Europe.

Lower-evidence options

Green Tea Extract (EGCG) (C) — Modest metabolic and cardiovascular benefits from catechins — and a real, if uncommon, liver-toxicity signal at high concentrated doses. · MCT Oil (C) — Rapidly-absorbed fats that raise ketones and give quick energy — useful in specific diets, no magic for fat loss. · Cinnamon (C) — A modest, inconsistent glucose helper — and a reminder that cassia cinnamon's coumarin can stress the liver at high doses. · NMN (C) — An NAD+ precursor with real biomarker effects (NAD+ rises) and no proven clinical or longevity outcomes yet. · Nicotinamide Riboside (C) — The better-studied NAD+ precursor — reliably raises NAD+, still short on hard human outcomes. · Quercetin (C) — A flavonoid with modest blood-pressure data, a senolytic research role, and poor absorption to overcome. · Spermidine (C) — An autophagy-inducing polyamine with intriguing observational and early-trial cognitive signals. · Urolithin A (C) — A gut-derived metabolite that boosts mitophagy — early human trials show modest muscle-endurance gains. · Sulforaphane (C) — A broccoli-sprout compound that switches on the body's own antioxidant defenses — real biomarker effects, early clinical data. · Hawthorn (C) — A traditional cardiac tonic with some heart-failure-symptom data — but modern therapy has moved past it. · Carnosine (C) — A muscle/brain dipeptide better raised by beta-alanine — direct supplementation adds anti-glycation angles. · Gymnema Sylvestre (C) — The 'sugar destroyer' herb with modest glucose data and a genuine ability to blunt sweet taste. · Banaba (Corosolic Acid) (C) — A glucose-lowering leaf whose corosolic acid shows small post-meal effects in limited trials. · Bitter Melon (C) — A traditional anti-diabetic gourd with inconsistent trials and a real hypoglycemia caution. · Bergamot (Citrus Bergamia) (C) — A citrus polyphenol extract with promising LDL and triglyceride data — an emerging natural lipid helper. · Artichoke Leaf Extract (C) — A digestive-and-cholesterol botanical with modest LDL and dyspepsia data. · Olive Leaf Extract (C) — An oleuropein-rich extract with modest blood-pressure data and antioxidant claims. · Lycopene (C) — The tomato carotenoid with modest prostate and cardiovascular signals — better from food than pills. · Spirulina (C) — A protein-rich algae with modest lipid, blood-pressure, and allergic-rhinitis signals — quality/contamination is the catch. · American Ginseng (C) — Distinct from Asian ginseng — its best data are for glucose control and reducing cold frequency. · Pycnogenol (Pine Bark) (C) — A pine-bark polyphenol with broad small-trial signals for circulation, blood pressure, and skin — much of it single-source. · Grape Seed Extract (C) — A procyanidin extract with modest blood-pressure and edema data. · Apple Cider Vinegar (C) — The acetic acid modestly blunts post-meal glucose — small, real, and easy to overhype. · Chlorella (C) — A protein-rich green algae with modest lipid, blood-pressure, and immune signals — and a heavy-metal-binding angle. · Nattokinase (C) — A fermented-soy enzyme with fibrinolytic activity and modest blood-pressure data — real mechanism, a bleeding caution. · Gynostemma (Jiaogulan) (C) — An AMPK-activating adaptogen tea with early metabolic and stress signals. · Mulberry Leaf (C) — A natural alpha-glucosidase inhibitor that genuinely flattens the post-meal glucose spike. · Akkermansia muciniphila (C) — A next-generation gut bacterium linked to metabolic health — one promising human trial, a lot still unknown. · Chromium (D) — A perennial weight-loss and blood-sugar supplement whose effects, on honest review, round to noise. · CLA (Conjugated Linoleic Acid) (D) — A stubborn fat-loss supplement whose human results are trivial — and whose synthetic isomers may worsen metabolic markers. · Resveratrol (D) — The 'red wine molecule' that launched the sirtuin craze — and then failed to reproduce its promise in humans. · Fisetin (D) — A flavonoid senolytic star in mice with essentially no completed human outcome data — trials are ongoing. · PQQ (D) — A 'mitochondrial biogenesis' supplement whose small human trials are unconvincing. · Calcium AKG (D) — A metabolic intermediate with striking mouse-aging data and almost no human outcome evidence. · Guggul (D) — An Ayurvedic lipid resin that disappointed Western trials and can raise LDL in some. · Policosanol (D) — A sugar-cane wax lipid supplement whose spectacular early results never replicated outside Cuba.

Goes with

Plant Sterols / StanolsGrade AEvidence grade A
GarlicGrade BEvidence grade B
BerberineGrade BEvidence grade B
Coenzyme Q10Grade BEvidence grade B
Red Yeast RiceGrade BEvidence grade B
Alpha-Lipoic AcidGrade BEvidence grade B
Inositol (Myo-Inositol)Grade BEvidence grade B
Cocoa FlavanolsGrade BEvidence grade B

Entries that share this one's tags or conditions.

CinnamonA modest, inconsistent glucose helper — and a reminder that cassia cinnamon's coumarin can stress the liver at high doses.Evidence grade C
Cinnamon for Fasting glucoseEvidence grade C — InconsistentEvidence grade C
Cinnamon: dosage and how to take it1–2 g/day; prefer Ceylon.Evidence grade C
Cinnamon: side effects, safety & interactionsHigh-dose cassia coumarin can stress the liver; additive glucose lowering with diabetes drugs.Evidence grade C

Sources

This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.

Last revised Jul 10, 2026. A grade is this entry's reading of the evidence, not medical advice.