Metabolic health
Supplements studied for metabolic health.
Overview
Panax Ginseng has medium-strength evidence from 10 studies for metabolic health, though detailed summaries are limited in the current database. Tyrosine, Reishi, and Rhodiola show no meaningful benefit across seven combined studies.
Eleuthero lacks an available summary from two studies. The heatmap and evidence reviews below compare these supplements and link to individual trial data.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Panax Ginseng | ★★★★★ | Medium |
| Tyrosine | ★★★★★ | Low |
| Vitamin K | ★★★★★ | Low |
| Vitamin B2 (Riboflavin) | ★★★★★ | Low |
| Vitamin D | ★★★★★ | Low |
| Reishi | ★★★★★ | Low |
| Eleuthero | ★★★★★ | Low |
| Yerba Mate | ★★★★★ | Low |
| Rhodiola | ★★★★★ | Very Low / None |
| Vitamin B6 | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
10 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
Panax GinsengView supplement →
Consider purchase·★★★★★
How we scored this▸
- See the studies listed below for more information.
Browse 10 studies·1 meta-analysis
RCTEffects of Panax ginseng on hyperglycemia, hypertension, and hyperlipidemia: A systematic review and meta-analysis2021
A meta-analysis of 23 studies found Panax ginseng significantly reduced glucose, insulin, body fat, blood pressure, total cholesterol, triglycerides, and LDL-C versus placebo across metabolic conditions.
- Effect
- Benefit
- Duration
- 4–24 weeks
- Dose
- 200 mg/day
- Population
- Healthy adults
The effect of ginseng supplementation on anabolic index, muscle strength, body composition, and testosterone and cortisol response to acute resistance exercise in male bodybuilders2021
A controlled study in male bodybuilders found ginseng supplementation altered testosterone and cortisol responses to resistance exercise, with modest effects on strength and body composition.
- Population
- Male weightlifters
RCTAnti-inflammatory and antifatigue effect of Korean Red Ginseng in patients with nonalcoholic fatty liver disease2015n=80
In 80 NAFLD patients, Korean red ginseng for 3 weeks lowered TNF-α (p=0.018) and raised adiponectin versus placebo (p=0.027), alongside improved liver enzymes.
- Effect
- Benefit
- Duration
- 3 weeks
- Population
- Patients with NAFLD
- Participants
- 80
- Ages
- 20+
RCTBeneficial effects of Korean red ginseng on lymphocyte DNA damage, antioxidant enzyme activity, and LDL oxidation in healthy participants: a randomized, double-blind, placebo-controlled trial2012n=57
In 57 healthy adults, Korean red ginseng 3–6 g/day for 8 weeks raised antioxidant enzymes, reduced lymphocyte DNA damage, and lowered oxidized LDL versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Healthy adults
- Participants
- 57
- Ages
- 20–65
RCTAntioxidant effects of Panax ginseng C.A. Meyer in healthy subjects: a randomized, placebo-controlled clinical trial2011n=82
In 82 healthy adults, Panax ginseng 1–2 g/day for 4 weeks lowered serum ROS and malondialdehyde and increased glutathione at 2 g/day versus control.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 2 g/day
- Population
- Healthy adults
- Participants
- 82
RCTEffects of Panax ginseng supplementation on muscle damage and inflammation after uphill treadmill running in humans2011n=9
In 18 men, Korean red ginseng extract 20 g/day for 7 days before uphill running lowered CK at 72 h and IL-6 during recovery and improved post-exercise glucose handling versus placebo.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 20 g/day
- Participants
- 9
RCTKorean red ginseng (Panax ginseng C.A. Meyer) root fractions: differential effects on postprandial glycemia in healthy individuals2011n=13
In 13 healthy adults, 3 g Korean red ginseng body fraction before a meal lowered postprandial glucose 27% versus placebo; rootlets with higher ginsenosides did not.
- Effect
- Benefit
- Dose
- 3 g/day KRG
- Population
- Healthy adults
- Participants
- 13
- Avg age
- 28±10
MetaRed ginseng for type 2 diabetes mellitus: a systematic review of randomized controlled trials2011n=76
A systematic review of 4 RCTs found red ginseng did not significantly improve fasting glucose or insulin in type 2 diabetes (WMD −0.43 mmol/L, p=0.25).
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Patients with type 2 diabetes
- Participants
- 76
RCTPanax ginseng has no effect on indices of glucose regulation following acute or chronic ingestion in healthy volunteers2008
Two crossover trials in healthy volunteers found Panax ginseng (G115 and Cheong Kwan Jang) did not alter HbA1c, fasting glucose, or postprandial glycemic responses.
- Effect
- No Benefit
- Population
- Healthy adults
RCTSingle doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity2005n=30
In 30 healthy adults, single doses of 200–400 mg Panax ginseng G115 improved serial subtraction and mental fatigue scores and lowered blood glucose versus placebo.
- Effect
- Benefit
- Dose
- 200–400 mg/day
- Population
- Young adults
- Participants
- 30
TyrosineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Tyrosine has no meaningful benefit for Metabolic health.
Browse 5 studies
RCTOral L-Tyrosine Supplementation Improves Core Temperature Maintenance in Older Adults2020
An RCT of 18 older adults found that 150 mg/kg oral L-tyrosine augmented cutaneous vasoconstriction during whole-body cooling and improved core temperature maintenance versus placebo.
- Effect
- Benefit
- Dose
- 150 mg/kg
- Population
- Older adults
Effects of tyrosine supplementation ration on anaerobic sports capacity and plasma catecholamine levels in soccer athletes2017
A study of soccer athletes found that tyrosine supplementation increased anaerobic sports capacity and elevated plasma catecholamine levels.
- Population
- Athletes
RCTOral l-tyrosine supplementation augments the vasoconstriction response to whole-body cooling in older adults2017n=11
An RCT of 11 older adults found that 150 mg/kg L-tyrosine augmented sympathetically mediated vasoconstriction during whole-body cooling versus placebo.
- Effect
- Benefit
- Dose
- 150 mg/kg
- Population
- Older adults
- Participants
- 11
- Avg age
- ~68
RCTEffects of tyrosine and tryptophan ingestion on plasma catecholamine and 3,4-dihydroxyphenylacetic acid concentrations1983
A double-blind study found that oral tyrosine ingestion caused a short-lived increase in plasma norepinephrine, dopamine, and epinephrine within 45 minutes in fasted men.
- Population
- Men
Controlled trialThe influence of oral tyrosine and tryptophan feeding on plasma catecholamines in man1983
A crossover study found that 7.5 g/day oral tyrosine significantly decreased plasma norepinephrine concentrations, suggesting increased central catecholaminergic activity reducing peripheral sympathetic tone.
- Effect
- Benefit
- Dose
- 7.5 g/day
- Population
- Men
Vitamin B2 (Riboflavin)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In older adults with low levels of riboflavin (vitamin B2), taking 10 mg of riboflavin daily for one month lowered harmful homocysteine levels in the blood and improved vitamin B2 status.
- It did not affect other blood markers like iron stores or inflammation.
- This shows riboflavin can help lower homocysteine in people lacking enough vitamin B2.
Browse 4 studies
RCTRiboflavin supplementation to patients with multiple sclerosis does not improve disability status nor is riboflavin supplementation correlated to homocysteine2013
A randomized trial in healthy adults found that 10 mg/day the mean ± SD of EDSS score was significantly decreased in both groups over the six months of the study (2.3 ± 0.7 vs. 1.6 ± 0.6 for the riboflavin group and 2.8 ± 1.1 vs. 2.3 ± 1.3 for the placebo groups.
- Effect
- No Benefit
- Dose
- 10 mg/day
- Population
- Healthy adults
- Avg age
- ~33
RCTRiboflavin supplementation and biomarkers of cardiovascular disease in the elderly2009n=21
A randomized trial of 21 older adults found that 10 mg/day for 28 days riboflavin supplementation significantly decreased plasma tHcy (P=0.005) and EGRAC (P=0.014), but not plasma ferritin, uric acid or C-reactive protein.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 10 mg/day
- Population
- Older adults
- Participants
- 21
- Ages
- 60–94
RCTRiboflavin lowers homocysteine in individuals homozygous for the MTHFR 677C->T polymorphism2006n=28
A randomized trial of 28 healthy adults found that 1.6 mg/day for 12 weeks individuals homozygous for the methylenetetrahydrofolate reductase (MTHFR) 677C-->T polymorphism have reduced MTHFR enzyme activity resulting from the inappropriate loss of the riboflavin cofactor, but it is unknown whether their typically high homocysteine levels are.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 1.6 mg/day
- Population
- Healthy adults
- Participants
- 28
- Ages
- 18–65
RCTEffect of riboflavin supplementation on plasma homocysteine in elderly people with low riboflavin status2002
A randomized trial in older adults found that 1.6 mg/day for 6 weeks although riboflavin supplementation significantly improved riboflavin status in both parts 1 and 2 of the study (P<0.001 for each), tHcy concentrations were unaffected (P=0.719).
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 1.6 mg/day
- Population
- Older adults
Vitamin KView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Vitamin K has no meaningful benefit for Metabolic health.
Browse 2 studies·1 meta-analysis
MetaThe effect of vitamin K supplementation on cardiovascular risk factors: a systematic review and meta-analysis2024
In a meta-analysis in adults, however, no significant effect was observed on other variables.
- Effect
- No Benefit
- Population
- Adults
Controlled trialVitamin K2 supplementation improves insulin sensitivity via osteocalcin metabolism: a placebo-controlled trial2011n=5
A placebo-controlled trial reported that vitamin K2 supplementation improved insulin sensitivity via osteocalcin metabolism; full abstract text was unavailable.
- Effect
- Benefit
- Duration
- 4 weeks
- Population
- Adults
- Participants
- 5
EleutheroView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- No summary is available.
Browse 2 studies
RCTThe effects of A. senticosus supplementation on serum lipid profiles, biomarkers of oxidative stress, and lymphocyte DNA damage in postmenopausal women2008
In 40 postmenopausal women over 6 months, A. senticosus significantly lowered LDL (−17 mg/dL), LDL/HDL ratio, protein-carbonyl, and lymphocyte DNA damage versus calcium control.
- Effect
- Benefit
- Duration
- 6 months
- Population
- Postmenopausal women
- Ages
- 40–65
RCTThe influence of active components of Eleutherococcus senticosus on cellular defence and physical fitness in man2000n=50
In 50 healthy volunteers over 30 days, Taiga Wurzel (eleuthero) improved lipid markers and oxygen plateau on ergospirometry versus echinacea control, suggesting effects on cellular defense and fitness.
- Effect
- Benefit
- Duration
- 30 days
- Population
- Healthy adults
- Participants
- 50
ReishiView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Reishi has no meaningful benefit for Metabolic health.
Browse 2 studies
Controlled trialGanoderma lucidum ("Lingzhi"), a Chinese medicinal mushroom: biomarker responses in a controlled human supplementation study2004
In a crossover study of healthy adults, 4 weeks of Lingzhi 1.44 g/day did not significantly change antioxidant status or CHD biomarkers versus placebo.
- Effect
- No Benefit
- Dose
- 1.44 g/day
- Population
- Healthy adults
- Ages
- 22–52
Clinical trialGanoderma lucidum suppresses endothelial cell cytotoxicity and proteinuria in persistent proteinuric focal segmental glomerulosclerosis (FSGS) nephrosis2004n=14
In 14 focal segmental glomerulosclerosis patients with persistent proteinuria, Ganoderma lucidum reduced endothelial cytotoxicity and proteinuria versus prior failed standard therapy.
- Effect
- Benefit
- Population
- Patients with FSGS
- Participants
- 14
Vitamin DView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Vitamin D has no meaningful benefit for Metabolic health.
Browse 2 studies
RCTEffects of vitamin D and calcium supplementation on pancreatic β cell function, insulin sensitivity, and glycemia in adults at high risk of diabetes: the Calcium and Vitamin D for Diabetes Mellitus (CaDDM) randomized controlled trial2011
In a 16-week RCT of 92 adults at risk for type 2 diabetes, 2,000 IU/day cholecalciferol improved pancreatic beta-cell function (disposition index) versus placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 2000 IU/day
- Population
- Adults
- Avg age
- ~57
Association of A1C levels with vitamin D status in U.S. adults: data from the National Health and Nutrition Examination Survey2010n=9,773
In 9,773 US adults from NHANES, higher serum 25(OH)D was inversely associated with A1C in adults aged 35–74 without diagnosed diabetes.
- Effect
- Benefit
- Population
- Adults
- Participants
- 9,773
- Ages
- 35–74
Yerba MateView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition.
Browse 1 study
Clinical trialEffects of mate tea (Ilex paraguariensis) ingestion on mRNA expression of antioxidant enzymes, lipid peroxidation, and total antioxidant status in healthy young women2009
In a study in women, these results suggest that regular consumption of mate tea may increase antioxidant defense of the body by multiple mechanisms.
- Effect
- Benefit
- Population
- Women
RhodiolaView supplement →
Do not purchase·★★★★★
How we scored this▸
- Rhodiola has no meaningful benefit for Metabolic health.
Browse 2 studies
Rhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exercise2019
In endurance athletes, Rhodiola rosea did not reduce in vivo inflammatory activity after continuous exercise versus control.
- Effect
- No Benefit
- Population
- Athletes
RCTLack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress2003n=15
At simulated 4600 m altitude, 7-day Rhodiola did not improve capillary oxygenation versus placebo or oxygenated water.
- Effect
- No Benefit
- Participants
- 15
- Ages
- 20–33
Vitamin B6View supplement →
Do not purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition.
Browse 1 study
[Influence of administration of pyridoxine on circadian rhythm of plasma ACTH, cortisol prolactin and somatotropin in normal subjects]1984n=10
A study of 10 women found that 300 mg pyridoxine, 2×/day after vitamin B6 24 hrs pattern of ACTH and cortisol is unchanged; prolactin levels are slightly lower, in a statistically unsignificant proportion the night peak of growth hormone is higher in a statistically significant proportion (p. 0.05).
- Effect
- No Benefit
- Dose
- 300 mg pyridoxine, 2×/day
- Population
- Women
- Participants
- 10
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Panax Ginseng | ★★★★★68% | 10 | 1 | 32% |
| Tyrosine | ★★★★★52% | 5 | 0 | 16% |
| Vitamin B2 (Riboflavin) | ★★★★★48% | 4 | 0 | 13% |
| Eleuthero | ★★★★★44% | 2 | 0 | 6% |
| Reishi | ★★★★★44% | 2 | 0 | 6% |
| Rhodiola | ★★★★★32% | 2 | 0 | 6% |
| Vitamin D | ★★★★★44% | 2 | 0 | 6% |
| Vitamin K | ★★★★★48% | 2 | 1 | 6% |
| Vitamin B6 | ★★★★★28% | 1 | 0 | 3% |
| Yerba Mate | ★★★★★40% | 1 | 0 | 3% |