Supplement goal finder
Tell us what you want to improve. We'll show what actually has evidence.
Move the sliders. We rank ingredients by evidence and products by whether they contain those ingredients at a dose that matters. Product checks cover Spain and Germany so far; UK products are next.
What to look for
Ranked for your selectionProducts
Evidence map: which ingredients have evidence for which goal
All 64 goal–ingredient pairs the finder uses, across 9 goals, strongest evidence first. "Authorised claim" means the claim is in the GB and EU registers, so a label may legally make it; it says nothing about the dose in a given product. Ratings checked 15 Oct 2026.
Energy & less fatigue
Tiredness, low energy, afternoon slump
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Iron | Strong | Yes (only if deficient) | Reduces tiredness, but only if you are iron-deficient.⚠ Only useful if you are low in iron. Get a blood test first; excess iron is harmful. The NHS says up to 17 mg a day from supplements is unlikely to cause harm unless your GP advises more. | 14 mg |
| Vitamin B12 | Strong | Yes | Authorised claim (UK & EU) for tiredness and fatigue; strong effect when levels are low. | 2.5 µg |
| Folate | Moderate | Yes | Authorised fatigue claim (UK & EU); relevant if your diet is low in greens. | 200 µg |
| Vitamin B6 | Moderate | Yes | Authorised fatigue claim (UK & EU). | 1.4 mg |
| Magnesium | Moderate | Yes | Authorised claim (UK & EU) for tiredness and fatigue. | 200 mg |
| Rhodiola | Moderate | No | Several trials show less mental fatigue under stress.⚠ Avoid with bipolar disorder and in pregnancy. | 400 mg |
| Vitamin B2 | Limited | Yes | Part of energy metabolism; extra helps only if low. | 1.4 mg |
| Niacin (B3) | Limited | Yes | Part of energy metabolism; extra helps only if low. | 16 mg |
| Pantothenic acid (B5) | Limited | Yes | Part of energy metabolism; extra helps only if low. | 6 mg |
| Vitamin B1 | Limited | Yes | Part of energy metabolism; extra helps only if low. | 1.1 mg |
| Vitamin C | Limited | Yes | Authorised fatigue claim (UK & EU); most people already get enough. | 200 mg |
| Ashwagandha | Limited | No | Small trials on vitality; indirect via stress.⚠ Not in pregnancy or with thyroid conditions; rare liver-injury reports. The UK Food Standards Agency advises pregnant women and people with liver conditions to avoid it while its safety review runs; restricted in some EU countries. | 300 mg |
| Creatine monohydrate | Limited | No | Some data on mental fatigue under sleep loss. | 3 g |
Deep sleep
Falling asleep, staying asleep, waking rested
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Melatonin | Strong | Yes | Authorised in the EU: 1 mg before bed shortens time to fall asleep. In the UK melatonin is prescription-only, not a supplement.⚠ Not for pregnancy, breastfeeding or children. Can interact with sedatives and blood thinners. In the UK melatonin is a prescription-only medicine, not a supplement; in Germany it is legally grey as a supplement. | 1 mg |
| Magnesium | Moderate | No | Modest benefit, mainly in people who are low; no authorised sleep claim. | 200 mg |
| Ashwagandha | Moderate | No | Several RCTs show better sleep quality at 300–600 mg.⚠ Not in pregnancy or with thyroid conditions; rare liver-injury reports. The UK Food Standards Agency advises pregnant women and people with liver conditions to avoid it while its safety review runs; restricted in some EU countries. | 300 mg |
| Valerian | Limited | No | Mixed results; possible small effect after 2–4 weeks. | 300 mg |
| Passionflower | Limited | No | Traditional use; little trial data. | 200 mg |
| California poppy | Limited | No | Traditional use; little trial data. | 200 mg |
| Lemon balm | Limited | No | Small trials, often combined with valerian. | 300 mg |
| Chamomile | Limited | No | Weak evidence; mild effect at best. | 200 mg |
| Lavender | Limited | No | Evidence is for a specific oil extract at 80 mg, not small amounts in blends. | 80 mg |
| 5-HTP (griffonia) | Limited | No | Little good-quality evidence for sleep.⚠ Do not combine with antidepressants (serotonin syndrome risk). | 100 mg |
| L-theanine | Limited | No | Small trials on sleep quality at 200–400 mg. | 200 mg |
Stress & calm
Feeling tense, anxious or wound up
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Magnesium | Moderate | Yes | Authorised claim (UK & EU) for normal psychological function. | 200 mg |
| Ashwagandha | Moderate | No | The best-studied herb for perceived stress and cortisol; benefits are moderate.⚠ Not in pregnancy or with thyroid conditions; rare liver-injury reports. The UK Food Standards Agency advises pregnant women and people with liver conditions to avoid it while its safety review runs; restricted in some EU countries. | 300 mg |
| L-theanine | Moderate | No | Calming without drowsiness at 200 mg in several small trials. | 200 mg |
| Rhodiola | Moderate | No | Helps stress-related fatigue in several trials.⚠ Avoid with bipolar disorder and in pregnancy. | 400 mg |
| Vitamin B6 | Limited | Yes | Authorised claim (UK & EU) for psychological function; helps only if low. | 1.4 mg |
| Vitamin B12 | Limited | Yes | Authorised claim (UK & EU) for psychological function; helps only if low. | 2.5 µg |
| Lemon balm | Limited | No | Small trials on calmness. | 300 mg |
| Omega-3 EPA | Limited | No | EPA-rich omega-3 shows small mood benefits. | 1,000 mg |
| 5-HTP (griffonia) | Limited | No | Limited data; interaction risks.⚠ Do not combine with antidepressants (serotonin syndrome risk). | 100 mg |
Focus & brain
Concentration, memory, mental clarity
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Omega-3 DHA | Moderate | Yes | Authorised claim (UK & EU): 250 mg DHA a day maintains normal brain function. | 250 mg |
| Iron | Moderate | Yes (only if deficient) | Authorised claim (UK & EU) for cognitive function; only if deficient.⚠ Only useful if you are low in iron. Get a blood test first; excess iron is harmful. The NHS says up to 17 mg a day from supplements is unlikely to cause harm unless your GP advises more. | 14 mg |
| Zinc | Limited | Yes | Authorised claim (UK & EU) for cognitive function; only if low. | 10 mg |
| Pantothenic acid (B5) | Limited | Yes | Authorised claim (UK & EU) for mental performance; only if low. | 6 mg |
| L-theanine | Limited | No | Works best paired with caffeine. | 200 mg |
| Rhodiola | Limited | No | Some data on concentration under fatigue.⚠ Avoid with bipolar disorder and in pregnancy. | 400 mg |
| Creatine monohydrate | Limited | No | Some memory benefit, mostly in vegetarians and older adults. | 3 g |
Immune support
Fewer colds, winter defences
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Vitamin D3 | Strong | Yes | Authorised claim (UK & EU); deficiency is common in winter. | 20 µg |
| Zinc | Strong | Yes | Authorised claim (UK & EU); lozenges may shorten colds. | 10 mg |
| Vitamin C | Strong | Yes | Authorised claim (UK & EU); may slightly shorten colds. | 200 mg |
| Vitamin B6 | Limited | Yes | Authorised immune claim (UK & EU); only if low. | 1.4 mg |
| Vitamin B12 | Limited | Yes | Authorised immune claim (UK & EU); only if low. | 2.5 µg |
| Folate | Limited | Yes | Authorised immune claim (UK & EU); only if low. | 200 µg |
| Iron | Limited | Yes (only if deficient) | Authorised immune claim (UK & EU); only if deficient.⚠ Only useful if you are low in iron. Get a blood test first; excess iron is harmful. The NHS says up to 17 mg a day from supplements is unlikely to cause harm unless your GP advises more. | 14 mg |
| Probiotic cultures | Limited | No | Some strains reduce respiratory infections a little. | 1 bn CFU |
Try this goal in the finder → Supplement page: Immune support
Detox / liver
Liver support and 'cleanse' products
There is no EU-authorised 'detox' claim. Your liver and kidneys do this job on their own. Ingredients below are the ones marketed for liver support, and the evidence for them is limited.
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Milk thistle (silymarin) | Limited | No | Widely sold for the liver; human trials are inconsistent. No authorised claim.⚠ Possible allergy if sensitive to daisy-family plants. | 140 mg |
| Artichoke extract | Limited | No | Some data on digestion and blood lipids; liver claims unproven. | 320 mg |
| Dandelion root | Limited | No | Traditional use only. | 250 mg |
| Psyllium husk | Limited | No | Supports regular bowel movements, which is the most concrete thing behind 'cleanse' marketing. | 5 g |
Gut & digestion
Regularity, bloating, gut flora
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Psyllium husk | Strong | No | Strong evidence for regularity (both constipation and loose stools). | 5 g |
| Probiotic cultures | Moderate | No | Specific strains help with antibiotic-related diarrhoea and IBS symptoms. | 1 bn CFU |
| Artichoke extract | Limited | No | Small trials on bloating and indigestion. | 320 mg |
Try this goal in the finder → Supplement page: Gut & digestion
Muscle & recovery
Strength, training performance, recovery
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Creatine monohydrate | Strong | Yes | Authorised claim (UK & EU): 3 g a day improves performance in short, high-intensity efforts. The best-studied sports supplement. | 3 g |
| Vitamin D3 | Moderate | Yes | Authorised claim (UK & EU) for normal muscle function; matters if low. | 20 µg |
| Magnesium | Moderate | Yes | Authorised claim (UK & EU) for normal muscle function. | 200 mg |
| Omega-3 EPA | Limited | No | May reduce muscle soreness slightly. | 1,000 mg |
| Ashwagandha | Limited | No | Small trials on strength gains.⚠ Not in pregnancy or with thyroid conditions; rare liver-injury reports. The UK Food Standards Agency advises pregnant women and people with liver conditions to avoid it while its safety review runs; restricted in some EU countries. | 300 mg |
Joints
Stiff or sore joints, cartilage
| Ingredient | Evidence | Authorised claim (UK/EU) | What the evidence shows | Effective from (per day) |
|---|---|---|---|---|
| Curcumin (curcuminoids) | Moderate | No | Trials in knee osteoarthritis show pain relief comparable to mild painkillers.⚠ With piperine, absorption rises a lot. The UK Committee on Toxicity found reasonable evidence of a link with rare liver injury (2024). Avoid with gallstones, liver conditions or blood thinners. | 500 mg |
| Vitamin C | Limited | Yes | Authorised claim (UK & EU): normal collagen formation for cartilage. | 200 mg |
| Hydrolysed collagen | Limited | No | Mixed trials; possible small benefit at 5–10 g a day. | 5 g |
| Omega-3 EPA | Limited | No | Small effects on joint stiffness. | 1,000 mg |