Supplements catalogue: every vitamin and supplement by type
Every supplement we've reviewed, grouped by ingredient, much like the iHerb menu. If you don't know where to start, below are four ways to find what you need and the five supplements that official advice mentions most.
Vitamins 7
Minerals 7
Omega-3 and fats 2
Amino acids 7
Antioxidants 8
Herbs and adaptogens 8
Mushrooms 2
Gut health 5
Greens and bee products 3
Brain and memory 8
Sleep and stress 6
Bones and joints 5
Hair, skin and nails 5
Women's health 5
Men's health 5
Sport 5
Weight management 4
Children 1
How to use this supplements catalogue
Above is every supplement we’ve reviewed, grouped by type: vitamins, minerals, amino acids, herbs and so on. That works if you already know what you want. If you don’t, there are four other ways in:
- know the ingredient? Open its group above and tap the name: each guide covers the daily need, the upper limit, the forms and who should avoid it;
- if sleep, tiredness or skin is the issue, start with supplements by goal;
- not sure what you’re missing? Our 2-minute vitamin check shows what NHS and other official advice says for someone with your diet and lifestyle;
- prefer an alphabetical list? Every guide, with daily needs and limits, is in our supplements A–Z.
I want to…
Pick a goal to see which catalogue group to open and which guide to read first
Your goal
Where to look
Start with vitamin D and a look at your diet
The NHS advises everyone to consider 10 micrograms (400 IU) of vitamin D a day in autumn and winter. Vegans need B12, and people who rarely eat fish may want omega-3. The rest depends on your diet and tests.
Catalogue group: Vitamins; Omega-3 and fats
Where to look
Routine beats any bottle
Magnesium makes sense if your diet is low in it, and L-theanine and glycine have small studies behind them. Melatonin is prescription-only in the UK.
Catalogue group: Sleep and stress; Amino acids
Where to look
Fibre first, then probiotics
The NHS recommends 30 g of fibre a day, and most adults fall short. Probiotics only work for specific strains and specific problems.
Catalogue group: Gut health
Where to look
There's no memory pill
No supplement has been shown to improve memory in healthy people. Ruling out low B12 and eating fish make more sense. We cover ginkgo and mushrooms honestly, risks included.
Catalogue group: Brain and memory
Where to look
Creatine and fluids
Creatine monohydrate at 3–5 g a day is the best-studied supplement for strength. Electrolytes help in long sessions in the heat, not every day.
Catalogue group: Sport; Amino acids
Where to look
Find the cause first
Hair loss is more often linked to low iron than to biotin. Collagen and glucosamine have modest or mixed evidence.
Catalogue group: Hair, skin and nails; Bones and joints
Where to look
Take the vitamin check or get a blood test
Up to nine quick questions show what NHS and other official advice says for someone like you. Iron and treatment doses only after a blood test.
If tiredness or other symptoms have lasted for weeks, see your GP before you shop.
New to supplements? The 5 things most people check first
Most adults don’t need a shelf full of bottles. Official advice from the NHS, NICE and NIH ODS keeps coming back to five things:
| What | Who | What the advice says | Guide |
|---|---|---|---|
| Vitamin D | everyone in autumn and winter; all year if you’re rarely outdoors, cover your skin or have dark skin | 10 micrograms (400 IU) a day, no more than 100 micrograms (NHS) | vitamin D3: how much to take |
| Vitamin B12 | vegans, definitely; vegetarians who eat little dairy or egg; over 50 or on metformin: ask about a test | fortified foods or a supplement | vitamin B12 |
| Omega-3 | people who eat oily fish less than once a week | NHS: 2 portions of fish a week, 1 of them oily | how to choose fish oil |
| Iron | heavy periods, constant tiredness, a meat-free diet or a gut condition: test first (ferritin and a full blood count) | your GP sets the dose; 17 mg or less from supplements is unlikely to harm (NHS) | low ferritin |
| Folic acid | when trying for a baby and up to week 12 | 400 micrograms a day; 5 mg only if your GP prescribes it (NICE) | folic acid |
Everything else depends on your diet, medicines and test results. A multivitamin is handy if your diet is limited, but it does little to lower disease risk in healthy people. See do I need a multivitamin for the detail.
Run through the five and tick what you already know about yourself:
Five checks for beginners
Tick off what you've already worked out. Links go to the full guides
0 / 5 checked
All five done. If none of them applied to you, your food is probably covering the basics. The rest comes down to diet, medicines and test results.
Types of supplements: how the groups differ
- Vitamins and minerals. These have daily needs and EFSA upper limits. They’re also the easiest to overdo: zinc, vitamins D and A, and B6 add up fast across several bottles.
- Omega-3 and fats. Count the EPA+DHA per serving, not the weight of fish oil.
- Amino acids. Creatine, glycine, L-theanine, taurine. The evidence ranges from good for creatine to modest for the rest.
- Antioxidants, herbs and mushrooms. Fewer studies and more medicine interactions. Read the safety section before you buy.
- Gut health. Fibre, probiotics and enzymes. Start with gut health supplements.
- Goal-based groups. Sleep, brain and memory, sport, skin. A supplement can sit in more than one.
When not to choose supplements on your own
- Pregnancy and trying for a baby: no vitamin A (retinol) supplements or cod liver oil once pregnant, and most herbs haven’t been studied for pregnancy or breastfeeding.
- Regular medicines such as warfarin, levothyroxine or metformin. Check our vitamin compatibility chart first.
- Kidney or liver disease: minerals and fat-soluble vitamins can build up.
- Children: doses depend on age and weight. See vitamins for kids.
- Symptoms lasting more than a few weeks, such as exhaustion, hair loss or memory problems. See your GP and ask about tests.
How to choose on iHerb using the catalogue
- Find the ingredient in the catalogue and open its guide.
- Check you actually need it: your diet, a blood test or the vitamin check.
- Pick the form and dose the guide recommends.
- Add it to what’s already in your other bottles and compare with the upper limit.
- Compare products by cost per day, not price per bottle.
FAQ
What types of supplements are there?
The catalogue groups them by ingredient: vitamins, minerals, omega-3 and other fats, amino acids, antioxidants, herbs, mushrooms, probiotics and fibre. There are also goal-based groups such as sleep, brain, sport, and women’s and men’s health. One supplement can appear in several groups.
Which vitamins should I start with if I've never taken any?
Usually vitamin D in autumn and winter: the NHS advises everyone to consider 10 micrograms (400 IU) a day. After that it depends on your diet. Vegans need B12, and people who rarely eat oily fish may want omega-3. Iron only after a blood test. Our vitamin check is the quickest way to work it out.
Do I need a multivitamin if I don't know what I'm missing?
Not necessarily. According to NIH ODS, multivitamins have little or no effect on heart disease, bone health or death rates in healthy people. They help if your diet is limited, vegan or very low in calories. If you take one, add up the iron, vitamin A and zinc across all your bottles.
How is the catalogue different from the A–Z?
The catalogue groups supplements by type and goal, like a shop. Our supplements A–Z is an alphabetical list with the daily need and upper limit on each card. Both lead to the same guides.
Can I order everything in one iHerb parcel to the UK?
Yes, but VAT and sometimes duty apply. Our guide to iHerb delivery in the UK explains how charges work, and the EU version covers iHerb in Europe.