Research Area: Digestion
41 ingredients studied for effects on Digestion — sorted by research relevance.
Fucoidan
Fucoidan is a sulfated polysaccharide from brown seaweed with growing evidence for prebiotic gut effects, muscle health, and cardiovascular markers.
Spermidine
Natural polyamine from wheat germ and legumes. Robustly induces autophagy in cell and animal models; early human trials show positive signals for cognition and heart function.
Quercetin
Quercetin is a plant flavonoid with antioxidant and senolytic potential. Human senolytic evidence is limited to tiny pilot studies using Dasatinib+Quercetin combined — not quercetin alone.
Calcium
Essential mineral for bones, muscles, and nerves. Meta-analyses show moderate bone effects in deficiency; high-dose supplements carry cardiovascular risks.
Flohsamenschalen (Psyllium)
Well-studied soluble fiber for digestive health; also shown to benefit cholesterol and glucose markers. Low hype, high utility.
Vitamin K2 (MK-7)
Vitamin K2 activates calcium-regulating proteins and is studied primarily for bone and vascular health. MK-7 from natto demonstrates good bioavailability.
Taurin
Taurine is an amino acid with a central role in energy metabolism. Animal and observational data have sparked aging research interest; robust human evidence is far more limited.
Vitamin D3 + K2
Low vitamin D levels are common in northern climates. Supplementation is comparatively well studied in deficiency; K2 is often combined but has weaker standalone evidence.
EGCG (Grüntee-Extrakt)
EGCG is green tea's most abundant catechin, studied for metabolism and cellular protection. High-dose supplements carry documented liver toxicity risks.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for nerve function, DNA synthesis, and homocysteine metabolism. Deficiency is common in vegans, older adults, and metformin users and causes irreversible nerve damage.
Lactobacillus reuteri
Strain-specific probiotic with RCT evidence for bone health in older women. Reduced bone loss by ~50% over 12 months.
Phosphatidylserin
Phosphatidylserine is a membrane phospholipid with an EFSA-approved health claim for maintaining normal cognitive function at 100 mg/day.
Lion's Mane (Hericium erinaceus)
Edible mushroom with active compounds (hericenones, erinacines) that stimulate NGF and BDNF synthesis. Early RCTs in MCI and anxiety show positive signals — evidence remains preliminary.
Inulin (Prebiotikum)
Inulin is a prebiotic fiber with solid biological plausibility for gut health. Practically beneficial, but not an aging shortcut.
Hydroxytyrosol
Hydroxytyrosol is an olive polyphenol studied for oxidative stress and vascular markers. One of the few EFSA-approved polyphenol claims.
L-Citrullin
L-citrulline may boost nitric oxide production and is linked in studies to improved blood flow and endurance performance during physical exertion.
Iron
Essential for oxygen transport, energy metabolism, and immune function. Clearly effective when deficiency is confirmed — do not supplement without a lab diagnosis.
Probiotics
Probiotics are live microorganisms with strain-specific effects. Strong evidence for antibiotic diarrhea and IBS; product quality varies dramatically.
Caffeine
The world's most widely consumed psychoactive substance. Hundreds of RCTs confirm effects on alertness, reaction time, endurance, and short-term cognition.
Zinc
Zinc is involved in hundreds of enzymes and is essential for immune function, DNA repair, and hormone synthesis. Low intake is not uncommon in older adults and vegans.
Vitamin B3 (Niacin)
Vitamin B3 is essential and a NAD+ precursor. While deficiency correction matters, high-dose niacin causes side effects—benefits for aging in healthy adults remain unclear.
L-Glutamine
L-glutamine is the most abundant free amino acid in the body. Clinically well-supported in critical care; evidence for oral supplementation in healthy individuals is more limited.
Resveratrol
Known for sirtuin activation in animal models. Poor oral bioavailability (<1% free form) translates poorly to humans; a 2026 umbrella review found no convincing metabolic effects even in diabetics.
Creatine (Creatine Monohydrate)
Creatine is one of the most thoroughly studied supplements for high-intensity muscular work. The strongest evidence is from strength and power sports; further applications are still being explored.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. Low intake is common. The form significantly affects bioavailability and tolerability.
Kollagen
Collagen is one of the most popular supplements. Human trials support benefits for skin elasticity and joint markers; broader anti-aging claims remain unproven.
L-Theanine
L-theanine promotes relaxed alertness via alpha-wave activation. Best evidence for caffeine synergy; moderate effects on stress markers. Alone, cognitive benefits are limited.
Vitamin D3
Vitamin D3 is well supported for bone, muscle, and immune function when deficiency is confirmed. Without deficiency, additional benefit is significantly weaker — not a universal upgrade.
Glutathion
Glutathione is the body's most celebrated antioxidant. As a supplement, the evidence is far less impressive than its reputation.
Vitamin B5 (Pantothensäure)
Vitamin B5 is essential for CoA and energy metabolism. Deficiency is rare—extra supplements bring little with adequate intake.
Akkermansia muciniphila
Akkermansia muciniphila is a gut bacterium linked to better metabolism, intestinal barrier function, and healthy aging in observational studies.
Kupfer
Copper is essential for enzymes, iron metabolism, and connective tissue. Justified for deficiency—but high-dose supplementation isn't advisable for otherwise healthy individuals.
Betain (Trimethylglycin)
Betaine is a natural methyl donor that lowers homocysteine and shows modest strength gains in some studies, but evidence is inconsistent and limited.
Curcumin (Turmeric Extract)
Curcumin modulates inflammatory and oxidative pathways; moderate effects on CRP, IL-6, and joint pain—but only with enhanced formulations. Bioavailability is the limiting factor.
Hyaluronsäure
Endogenous glycosaminoglycan with high water-binding capacity. Multiple RCTs demonstrate moderate effects on skin hydration and wrinkle reduction; oral joint data weaker.
Urolithin A
Urolithin A is a gut microbiome metabolite from pomegranate polyphenols, emerging in aging research as a mitophagy inducer.
Cholin
Choline is essential for cell membranes, liver, and acetylcholine production. Important if underprovisioned—but not all choline forms deliver the same brain benefits.
Jod
Iodine is essential for thyroid hormones and cognitive development. Germany faces structural deficiency despite salt iodization. EFSA-approved claims.
L-Tyrosin
L-Tyrosin is an amino acid precursor of dopamine, noradrenaline, and adrenaline. Studies show cognitive benefits under acute stress and sleep deprivation.
Berberine
Berberine shows clinically relevant blood glucose and LDL effects in RCTs for type 2 diabetes. Significant drug interactions and unclear EU regulatory status require caution.
Irish Sea Moss
Irish Sea Moss is a red algae marketed as a natural mineral source. Viral on social media but virtually no clinical evidence for health benefits.