Vitamins
Supporting Mental Health Through Essential Nutrients
Targeted vitamins and nutritional support can play a key role in mood, energy, and overall mental wellbeing—especially when underlying deficiencies are addressed.
Dr. Bartlik's Recommendations for Nutritional Supplements
The following six supplements offer a basic foundation for general health. I recommend these to nearly all of my patients. They may be taken on their own or along with the supplements in the next section for specific health concerns.
It is important to take high quality nutritional supplements that contain the ingredients that they are supposed to, and not undesirable or ineffective ingredients. I carefully select high quality nutritional supplements tailored to my patients’ individual needs. They come in tablets, capsules, powders, or liquids, that may combine multiple ingredients. They are not for sale on this website or listed by brand name, but may be obtained by making an appointment with me or with another qualified healthcare professional.
Basic Foundation:
- Magnesium
- Multivitamins
- Omega-3 fatty acids
- Probiotics
- Vitamin C
- Vitamin D3
Support for Mental Health Concerns
Anxiety
- 5-HTP, CBD oil, GABA, glycine, green tea, iron, L-5-methyltetrahydrofolate, L-theanine, lavender, lithium orotate, magnesium, N-acetylcysteine (NAC), omega-3 fatty acids, passionflower extract, probiotics, SAM-e, saffron, taurine, tryptophan, valerian extract, vitamin B6 (P5P), vitamin B12 (methylcobalamin), vitamin D3, zinc.
Depression
- 5-HTP, Asian (Panax) ginseng, CBD oil, creatine, folate, glycine, green tea, iron, L-5-methyltetrahydrofolate, lecithin, lithium orotate, magnesium, manganese, N-acetylcysteine (NAC), omega-3 fatty acids, phenylalanine, probiotics, SAM-e, saffron, St. John’s wort, trimethylglycine (TMG), tryptophan, vitamin B6 (P5P), vitamin B12 (methylcobalamin), vitamin C, vitamin D3, zinc.
Attention / Focus
- Caffeine, magnesium threonate, methylcobalamin, phosphatidyl choline, phosphatidyl serine, pregnenolone, pterostilbene, theacrine.
Support for Sexual Health Concerns
Sexual Function in Men and Women
Alpha GTP, arginine, ashwagandha, ATP, beetroot, beta-phenylethylamine, chrysin (men), citrulline, cordyceps, DHEA, DL-phenylalanine, fenugreek, folate, holy basil, huperzine A, L-5-methyltetrahydrofolate, L-arginine, L-citrulline, maca (maca root), magnesium, methylcobalamin (vitamin B12), mucuna pruriens, N-acetylcysteine (NAC), pantothenic acid (vitamin B5), Panax ginseng, phosphatidyl serine, pycnogenol, Rhodiola rosea, SAM-e, schisandra, selenium, Tongkat Ali, Tribulus terrestris, tyrosine, vinpocetine, vitamin B6 (P5P), vitamin C, vitamin D3, xanthanol nicotinate, zinc.
Support for Methylation Concerns
Methylation
- Undermethylated: Betaine, calcium, L-5-methyltetrahydrofolate, magnesium, methionine, riboflavin (vitamin B2), tocotrienols, vitamin B6 (P5P), vitamin B12 (methylcobalamin), vitamin C, zinc.
- Overmethylated: Folinic acid or folic acid, hydroxocobalamin (vitamin B12), manganese, niacin (vitamin B3), vitamin B6 (P5P), vitamin C, zinc.
Support for Stress / Cortisol Concerns
Estrogen dominance in women and excess estrogen in men (In women, heavy or painful periods, premenstrual symptoms, hot flashes, peri-menopausal symptoms, insomnia, mood swings; In men, gynecomastia)
- 3,3’ -diindomethane (DIM), black pepper extract, turmeric extract, hops, plant lignans, alpha lipoic acid, milk thistle, methoselenocysteine, N-acetylcysteine, glucoraphanin, plant nutrients, green tea catechins, bioflavonoids, resveratrol, quercetin, pterostilbene, chasteberry, black cohash, calcium-D-glucarate, folate, methylcobalamin, vitamin B6, calcium, magnesium, isoflavones, choline, lecithin, omega 3 fatty acids, flaxseed
Low or dysregulated cortisol
- Rhodiola rosea, cordyceps, panax ginseng, vitamin B6, pantothenic acid, para-aminobenzoic acid (PABA), vitamin C, Ashwaganda, holy basil, eleuthero extract, schisandra, licorice, bovine adrenal gland.
High cortisol
- Phosphatidylserine, magnolia officinalis, phellodendron amurense bark extract, ashwaganda, L-theanine, banaba leaf.
Support for Other Health Concerns
Insomnia/ sleep
Melatonin, Magnesium, Glycine, L-theanine, Valerian root, Lavender, Passionflower, Lemon balm, Tryptophan, Phosphatidylserine, CBD oil, Catnip tea
Constipation
Konjac fiber, Magnesium (citrate, sulfate, or oxide), Probiotics, Psyllium, Dietary fiber, Probiotics, Slippery elm, Vitamin C, Buffered ascorbate powder, Digestive enzymes (if indicated)
Antioxidants
Vitamin C, Vitamin E, Vitamin A, Citrus bioflavonoid complex, Turmeric extract (curcumin), N-acetyl L-cysteine, Glutathione, S-acetyl L-glutathione, Delta-tocotrienols
Nutritional supplements contained in over-the-counter products to support mental, sexual, and general health concerns
Listed in order of importance – Click on title to view all supplements
Anxiety
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Magnesium | Helps regulate the nervous system and stress response; deficiency is linked with anxiety. |
| 2 | L-theanine | Promotes relaxation without sedation by increasing alpha brain waves. |
| 3 | Omega-3 fatty acids | Reduce neuroinflammation and support healthy brain function. |
| 4 | Saffron | Several clinical trials show benefits for anxiety and mood. |
| 5 | Lavender | Oral lavender oil has good evidence for generalized anxiety. |
| 6 | Vitamin D3 | Correcting the deficiency may improve anxiety symptoms. |
| 7 | N-acetylcysteine (NAC) | Modulates glutamate and oxidative stress; it may reduce anxiety and compulsive symptoms. |
| 8 | Probiotics | Gut-brain axis effects may improve stress resilience and anxiety. |
| 9 | Glycine | May promote calmness and improve sleep quality. |
| 10 | Taurine | Supports GABA signaling and has calming effects. |
| 11 | Passionflower extract | Mild anxiolytic effects have been demonstrated in several studies. |
| 12 | Valerian extract | Primarily helps anxiety associated with insomnia. |
| 13 | Vitamin B6 (P5P) | Required for GABA and serotonin synthesis. |
| 14 | Vitamin B12 (methylcobalamin) | Correcting the deficiency may improve mood and anxiety. |
| 15 | L-5-methyltetrahydrofolate (5-MTHF) | Supports neurotransmitter synthesis, especially if folate-deficient. |
| 16 | Zinc | Low zinc has been associated with anxiety disorders. |
| 17 | Iron | Helpful only if a deficiency is present. |
| 18 | SAM-e | Better evidence for depression than anxiety, but it may improve mood. |
| 19 | Tryptophan | Serotonin precursor that may reduce anxiety in some individuals. |
| 20 | 5-HTP | Increases serotonin production; evidence is mixed. |
| 21 | Green tea | Contains L-theanine and polyphenols, which may help reduce stress. |
| 22 | GABA | Limited evidence that oral GABA crosses the blood-brain barrier. |
| 23 | CBD oil | Promising, but evidence is still emerging. |
| 24 | Lithium orotate | Very limited clinical evidence compared with prescription lithium. |
Depression
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Omega-3 fatty acids | Strong evidence, especially EPA-rich formulas, for improving depressive symptoms. |
| 2 | SAM-e | Well-studied natural antidepressant that increases neurotransmitter synthesis. |
| 3 | L-5-methyltetrahydrofolate (5-MTHF) | An effective adjunct, particularly in people with MTHFR variants or low folate. |
| 4 | Saffron | Multiple studies show effectiveness comparable to antidepressants for mild-to-moderate depression. |
| 5 | St. John’s wort | Strong evidence for mild-to-moderate depression (significant drug interactions). |
| 6 | Vitamin D3 | Correcting the deficiency may improve depressive symptoms. |
| 7 | Magnesium | Supports neurotransmitter regulation and stress response. |
| 8 | Creatine | Improves brain energy metabolism and has promising evidence, particularly in women. |
| 9 | N-acetylcysteine (NAC) | Reduces oxidative stress and modulates glutamate. |
| 10 | Probiotics | Gut microbiome modulation may improve mood. |
| 11 | Vitamin B12 (methylcobalamin) | Important when a deficiency contributes to depression. |
| 12 | Vitamin B6 (P5P) | Supports serotonin and dopamine production. |
| 13 | Zinc | Frequently low in depression; supplementation may improve outcomes. |
| 14 | Panax ginseng | May improve energy, fatigue, and mood. |
| 15 | Tryptophan | Serotonin precursor with moderate evidence. |
| 16 | 5-HTP | Serotonin precursor; evidence is mixed. |
| 17 | Folate | Helps correct folate deficiency affecting mood. |
| 18 | Phenylalanine | Dopamine and norepinephrine precursor; limited evidence. |
| 19 | Vitamin C | Antioxidant deficiency can contribute to fatigue and low mood. Increases iron absorption. |
| 20 | Iron | Helpful if iron deficiency is present. |
| 21 | TMG (Trimethylglycine) | Supports methylation and homocysteine metabolism. |
| 22 | Green tea | Polyphenols and L-theanine may provide mild mood benefits. |
| 23 | Glycine | May improve sleep and overall well-being. |
| 24 | Lecithin | Limited evidence for depression. Supports brain health. |
| 25 | Lithium orotate | Limited evidence compared with prescription lithium. Lower depression and suicide rates in lithium-rich drinking water areas. |
Attention / Focus / ADHD
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Caffeine | Strong evidence for improving alertness, vigilance, reaction time, and sustained attention. |
| 2 | L-theanine | Enhances attention and focus, especially when combined with caffeine, while reducing jitteriness. |
| 3 | Citicoline (CDP-choline) | Increases acetylcholine and phospholipid synthesis, improving attention, memory, and executive function. |
| 4 | Omega-3 fatty acids (especially DHA) | Supports neuronal membrane function and improves cognition, particularly in people with low intake. |
| 5 | Bacopa monnieri | Studies show improvements in attention, memory, and information processing after 8–12 weeks. |
| 6 | Creatine | Improves brain energy metabolism, mental performance, and working memory, especially during fatigue. |
| 7 | Rhodiola rosea | Reduces mental fatigue and improves concentration under stress. |
| 8 | Phosphatidylserine | Supports neuronal membranes and improves attention, executive function, and memory. Reduces cortisol. |
| 9 | Panax ginseng | Improves mental performance, working memory, and cognitive speed. |
| 10 | Magnesium L-threonate | May improve memory and cognitive performance. |
| 11 | Ginkgo biloba | May improve attention, processing speed, and cerebral blood flow, particularly in older adults. |
| 12 | L-Tyrosine | Dopamine precursor that improves focus during stress, sleep deprivation, and demanding tasks. |
| 13 | Pycnogenol | May improve attention and reduce hyperactivity, particularly in ADHD. |
| 14 | Saffron | May benefit attention and ADHD symptoms. |
| 15 | Acetyl-L-carnitine (ALCAR) | Supports mitochondrial energy production and cognitive function. |
Cognitive Impairment / Dementia
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Omega-3 fatty acids (especially DHA) | Essential for neuronal membranes and may slow cognitive decline, particularly in those with low dietary intake. |
| 2 | Citicoline (CDP-choline) | Increases acetylcholine; supports neuronal membrane repair, improving memory and executive function. |
| 3 | Ginkgo biloba | Best studied botanical for mild cognitive impairment; may improve memory, attention, and cerebral blood flow. |
| 4 | Phosphatidylserine | Supports neuronal membrane integrity; improves memory and cognitive performance. |
| 5 | Bacopa monnieri | Improves memory, learning, and information processing. |
| 6 | Magnesium L-threonate | May improve memory and synaptic function. |
| 7 | Huperzine A | Inhibits acetylcholinesterase, increasing acetylcholine to support memory and learning. |
| 8 | Curcumin (Turmeric extract) | Reduces neuroinflammation and oxidative stress associated with cognitive decline. |
| 9 | Acetyl-L-carnitine | Supports mitochondrial function and may improve memory and mental energy. |
| 10 | Vitamin B12 (Methylcobalamin) | Corrects B12 deficiency that can cause cognitive impairment. |
| 11 | Vitamin D3 | Low levels are associated with cognitive decline; correcting D3 deficiency may improve function. |
| 12 | N-acetylcysteine (NAC) | Increases glutathione, reducing oxidative stress and supporting neuronal health. |
| 13 | Creatine | Improves brain energy metabolism, particularly during aging and mental fatigue. |
| 14 | Lion’s Mane mushroom | May stimulate nerve growth factor and improve cognition in mild cognitive impairment. |
| 15 | Alpha-GPC | Choline donor that supports acetylcholine production and memory. |
| 16 | Coenzyme Q10 | Supports mitochondrial energy production and neuronal function. |
| 17 | Pycnogenol | An antioxidant that may improve memory and attention through vascular effects. |
| 18 | Resveratrol | May improve cerebral blood flow and reduce neuroinflammation. |
| 19 | Rhodiola rosea | Reduces mental fatigue and may improve cognitive performance under stress. |
| 20 | Phosphatidylcholine | Provides choline for acetylcholine synthesis and supports neuronal membranes. |
| 21 | Vitamin E | An antioxidant that may slow the decline in some individuals with Alzheimer’s disease. |
| 22 | Saffron | May benefit mild cognitive impairment and Alzheimer’s disease. |
| 23 | L-theanine | Promotes relaxed attention and may improve cognitive performance. |
| 24 | Zinc | Supports neuronal signaling; supplementation is beneficial primarily in deficiency. |
| 25 | Pterostilbene | Antioxidant with potential neuroprotective effects; limited evidence. |
Sexual Health Concerns
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | L-arginine | Increases nitric oxide production, improves blood flow and sexual arousal; best evidence for erectile dysfunction. |
| 2 | Panax ginseng | Well-studied for improving erectile function, libido, energy, and sexual satisfaction. |
| 3 | Pycnogenol | Enhances nitric oxide production; particularly effective when combined with L-arginine. |
| 4 | L-citrulline | Raises arginine levels more effectively than oral arginine and improves erectile function. |
| 5 | Maca | Multiple trials support improvements in libido in both men and women. |
| 6 | Ashwagandha | May improve libido, sexual satisfaction, testosterone, and stress-related sexual dysfunction. |
| 7 | Tongkat Ali | Good evidence for improving libido, erectile function, testosterone, and fertility in men. |
| 8 | Fenugreek | Clinical studies show improvements in libido and sexual desire in both sexes. |
| 9 | DHEA | Can improve libido in women with adrenal insufficiency or postmenopausal women and in selected men with a deficiency. |
| 10 | Beetroot | Provides dietary nitrates that increase nitric oxide and improve circulation. |
| 11 | Rhodiola rosea | Reduces fatigue and stress that contribute to sexual dysfunction. |
| 12 | SAM-e | May improve mood-related sexual dysfunction and help offset antidepressant-induced dysfunction. |
| 13 | Magnesium | Supports hormone production, vascular health, and nerve function. |
| 14 | Vitamin D3 | Deficiency is associated with low testosterone and sexual dysfunction. |
| 15 | Zinc | Essential for testosterone production, fertility, and sexual function. |
| 16 | Methylcobalamin (Vitamin B12) | Supports nerve health and energy, especially if deficient. |
| 17 | L-5-methyltetrahydrofolate (5-MTHF) | Supports methylation and neurotransmitter production that influence libido. |
| 18 | N-acetylcysteine (NAC) | May improve oxidative stress and fertility parameters. |
| 19 | Cordyceps | Traditional aphrodisiac with emerging evidence for its effects on energy and sexual function. |
| 20 | Mucuna pruriens | Increases dopamine activity and may improve libido and fertility. |
| 21 | Tribulus terrestris | Better evidence for increasing libido than testosterone; benefits appear greater in women. |
| 22 | Selenium | Important for sperm production and antioxidant protection. |
| 23 | Vitamin B6 (P5P) | Supports neurotransmitter and hormone synthesis. |
| 24 | Tyrosine | A dopamine precursor that may improve motivation and desire. |
| 25 | DL-Phenylalanine | Supports dopamine and norepinephrine synthesis. |
| 26 | Vitamin C | Supports nitric oxide production and reduces oxidative stress. Increases iron absorption. |
| 27 | Pantothenic acid (Vitamin B5) | Supports adrenal hormone production. |
| 28 | Schisandra | An adaptogen that may improve stamina and reduce fatigue. |
| 29 | Phosphatidylserine | May reduce stress and cortisol, indirectly benefiting sexual function. |
| 30 | Chrysin (men) | Limited evidence that it increases testosterone or improves sexual function in humans. |
Undermethylation
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | L-5-methyltetrahydrofolate (5-MTHF) | Active folate that directly supports methylation and neurotransmitter synthesis. |
| 2 | Vitamin B12 (methylcobalamin) | Essential cofactor for methionine synthase and methylation. |
| 3 | Vitamin B6 (P5P) | Supports methylation and neurotransmitter production. |
| 4 | Riboflavin (Vitamin B2) | Important cofactor for MTHFR, especially in people with MTHFR variants. |
| 5 | Betaine (TMG) | Donates methyl groups, lowering homocysteine levels. |
| 6 | Methionine | Essential amino acid and precursor of SAM-e, the body’s universal methyl donor. |
| 7 | Magnesium | Required for hundreds of enzymatic reactions, including methylation pathways. |
| 8 | Zinc | Supports enzymes involved in DNA synthesis and methylation. |
| 9 | Vitamin C | Supports enzyme function and protects against oxidative stress. |
Overmethylation
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Niacin (Vitamin B3) | Uses methyl groups during metabolism and may reduce excess methylation. |
| 2 | Hydroxocobalamin (Vitamin B12) | Provides vitamin B12 without adding methyl groups, making it preferable to methylcobalamin for patients with overmethylated status. |
| 3 | Folinic acid | Supports folate metabolism without supplying methyl groups directly. |
| 4 | Vitamin B6 (P5P) | Supports balanced neurotransmitter synthesis and methylation pathways. |
| 5 | Vitamin C | An antioxidant that may reduce oxidative stress associated with methylation imbalances. |
| 6 | Zinc | Supports numerous methylation-related enzymes but has no specific role in reducing methylation. |
Estrogen Dominance
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | 3,3′-Diindolylmethane (DIM) | Promotes healthier estrogen metabolism by shifting estrogen toward less potent metabolites. |
| 2 | Calcium D-glucarate | Enhances estrogen elimination by reducing enterohepatic recycling. |
| 3 | Flaxseed | Rich in lignans that modulate estrogen activity and improve hormone balance. |
| 4 | Glucoraphanin (broccoli sprout extract) | Increases sulforaphane production, supporting liver detoxification and estrogen metabolism. |
| 5 | Milk thistle | Supports liver function, which is essential for hormone metabolism. |
| 6 | N-acetylcysteine (NAC) | Raises glutathione levels, improving detoxification and reducing oxidative stress. |
| 7 | Omega-3 fatty acids | Reduce inflammation and improve cell membrane sensitivity to hormones. |
| 8 | Chasteberry (Vitex) | Good evidence for PMS and cyclic breast pain through effects on prolactin. |
| 9 | Green tea | Antioxidant effects may influence estrogen metabolism. |
| 10 | Resveratrol | Mild phytoestrogen with antioxidant and anti-inflammatory effects. |
| 11 | Quercetin | An anti-inflammatory flavonoid that may influence estrogen signaling. |
| 12 | Turmeric (curcumin) | Reduces inflammation and may modulate estrogen-related pathways. |
| 13 | Black cohosh | Helps menopausal symptoms but does not significantly alter estrogen levels. |
| 14 | Magnesium | Supports hormone balance and may reduce PMS symptoms. |
| 15 | Vitamin B6 (P5P) | Supports estrogen metabolism and neurotransmitter synthesis. |
| 16 | Folate | Supports methylation needed for estrogen metabolism. |
| 17 | Methylcobalamin (Vitamin B12) | Works with folate in methylation pathways. |
| 18 | Choline | Supports liver function and methylation. |
| 19 | Plant lignans | Weak phytoestrogens that may help balance estrogen activity. |
| 20 | Isoflavones | May reduce menopausal symptoms by weakly binding estrogen receptors. |
| 21 | Alpha-lipoic acid | An antioxidant that supports liver health. |
| 22 | Bioflavonoids | Antioxidants with modest support for vascular and hormonal health. |
| 23 | Pterostilbene | Similar to resveratrol, with limited evidence. |
| 24 | Calcium | Helpful for PMS symptoms but not for estrogen metabolism directly. |
Low or Dysregulated Cortisol
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Rhodiola rosea | Best evidence for reducing fatigue and improving resilience to stress. |
| 2 | Panax ginseng | Improves energy, stamina, sexuality, and stress adaptation. |
| 3 | Ashwagandha | Reduces cortisol levels and improves stress tolerance and sex hormone levels. Calming. |
| 4 | Cordyceps | Supports energy production and physical endurance. |
| 5 | Vitamin C | Highly concentrated in the adrenal glands and supports cortisol synthesis. |
| 6 | Pantothenic acid (Vitamin B5) | Essential for adrenal hormone production. |
| 7 | Eleuthero extract | An adaptogen that improves resistance to stress and fatigue. |
| 8 | Schisandra | An adaptogen that supports endurance and stress resilience. |
| 9 | Licorice | Slows cortisol breakdown, prolonging cortisol activity (use cautiously due to hypertension). |
| 10 | Vitamin B6 (P5P) | Supports adrenal hormone and neurotransmitter synthesis. |
| 11 | Holy basil | An adaptogen that helps regulate the stress response. |
High Cortisol
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Phosphatidylserine | Reduces excessive cortisol release after physical or psychological stress. |
| 2 | Ashwagandha | Consistently lowers cortisol and improves anxiety and stress symptoms. |
| 3 | L-theanine | Promotes relaxation and reduces stress without causing drowsiness. |
| 4 | Magnolia officinalis | May reduce anxiety and cortisol. |
| 5 | Banaba leaf | Primarily supports blood sugar regulation; limited evidence for lowering cortisol. |
Support for other health concerns
Insomnia / Sleep
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Melatonin | Improves sleep onset, jet lag, and circadian rhythm disorders. |
| 2 | Magnesium | Promotes relaxation and improves sleep quality, especially if deficient. |
| 3 | L-theanine | Increases relaxation without sedation and improves sleep quality. |
| 4 | Glycine | Improves sleep quality and lowers core body temperature before sleep. |
| 5 | Valerian root | Modest evidence for improving sleep quality and reducing sleep latency. |
| 6 | Lavender | Oral lavender and aromatherapy improve sleep and anxiety. |
| 7 | Passionflower | Mild sedative effects that may improve sleep quality. |
| 8 | Lemon balm | A calming herb that may improve insomnia and anxiety. |
| 9 | Phosphatidylserine | May improve sleep by lowering elevated nighttime cortisol. |
| 10 | Tryptophan | Serotonin and melatonin precursors that may improve sleep onset. |
| 11 | CBD oil | Evidence is mixed; it may improve sleep in some individuals, especially when anxiety contributes. |
Constipation
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Psyllium | Strongest evidence among fiber supplements for improving stool frequency and consistency. |
| 2 | Magnesium (especially citrate) | Draws water into the bowel and softens stools. |
| 3 | Dietary fiber | Increases stool bulk and promotes regular bowel movements. |
| 4 | Probiotics | May improve gut microbiota and increase stool frequency in chronic constipation. |
| 5 | Konjac fiber (glucomannan) | Soluble fiber that improves stool bulk and bowel regularity. |
| 6 | Vitamin C | Higher doses have an osmotic effect that can soften stools. |
| 7 | Buffered ascorbate powder | A gentle form of vitamin C that can promote bowel movements at higher doses. |
| 8 | Slippery elm | Mucilage may soothe the gastrointestinal tract and ease stool passage. |
| 9 | Digestive enzymes | Helpful only when constipation is related to digestive insufficiency rather than slow transit. |
Antioxidants
| Rank | Supplement | Why It Works |
|---|---|---|
| 1 | Vitamin C | A major water-soluble antioxidant that regenerates other antioxidants and supports immune function. |
| 2 | N-acetyl L-cysteine (NAC) | Increases glutathione production, the body’s primary intracellular antioxidant. |
| 3 | Turmeric extract (Curcumin) | Potent antioxidant and anti-inflammatory compound. |
| 4 | Vitamin E | A major fat-soluble antioxidant that protects cell membranes from oxidative damage. |
| 5 | Glutathione | The body’s master antioxidant; supports detoxification and cellular defense. |
| 6 | S-acetyl L-glutathione | More stable, orally absorbable form of glutathione. |
| 7 | Delta-tocotrienols | Members of the vitamin E family have potent antioxidant and cardiovascular effects. |
| 8 | Citrus bioflavonoid complex | Enhances vitamin C activity and reduces oxidative stress. |
| 9 | Vitamin A | Supports immune function and antioxidant defense, but should not be supplemented excessively due to the risk of toxicity. |