Top 5 — Ranked by Evidence
Very Strong
Melatonin
Improves Sleep Onset and Quality
0.5–5 mg/day 30–60 minutes before bed; jet lag: 0.5–3 mg at destination bedtime;
Very Strong
Omega-3 Fatty Acids
Heart Health
1–3 g/day combined EPA+DHA for general health; 2–4 g/day for triglyceride reduct
Very Strong
Vitamin A
Vision support
700–900 mcg RAE/day (adults); upper limit 3,000 mcg RAE/day
Very Strong
Vitamin C
Immune System Support
75–90 mg/day (RDA); immune/antioxidant: 200–500 mg/day; upper limit 2,000 mg/day
Strong
Citicoline
Cognitive Enhancement and Neuroprotection
250–500 mg/day (as Cognizin®); cognitive: 500 mg/day; stroke recovery studies us
All Eye Health Ingredients (15)
Very Strong
Melatonin
Improves Sleep Onset and Quality
0.5–5 mg/day 30–60 minutes before bed; jet lag: 0.5–3 mg at destination bedtime;
Very Strong
Omega-3 Fatty Acids
Heart Health
1–3 g/day combined EPA+DHA for general health; 2–4 g/day for triglyceride reduct
Very Strong
Vitamin A
Vision support
700–900 mcg RAE/day (adults); upper limit 3,000 mcg RAE/day
Very Strong
Vitamin C
Immune System Support
75–90 mg/day (RDA); immune/antioxidant: 200–500 mg/day; upper limit 2,000 mg/day
Strong
Citicoline
Cognitive Enhancement and Neuroprotection
250–500 mg/day (as Cognizin®); cognitive: 500 mg/day; stroke recovery studies us
Strong
Lutein
Eye Health Benefits
6–20 mg/day; AREDS2: 10 mg/day lutein + 2 mg zeaxanthin; eye health: 10–20 mg/da
Strong
Saffron Extract (Saffretine®)
Antidepressant effects comparable to SSRIs
28–88.5 mg/day standardized extract; most trials use 30 mg twice daily (60 mg/da
Moderate
Astaxanthin
Eye Health Benefits
4–12 mg/day from Haematococcus pluvialis extract; skin: 4–6 mg/day; exercise rec
Moderate
Bilberry (Vaccinium myrtillus)
Night vision and dark adaptation
80–480 mg/day standardized extract (25% anthocyanosides = 20–120 mg anthocyanins
Moderate
Ginkgo Biloba
Cognitive Function and Memory
120–240 mg/day standardized extract (EGb 761® or similar, 24% flavonol glycoside
Moderate
Hyaluronic Acid
Skin Health
80–200 mg/day oral for joint and skin benefits; skin: 120–240 mg/day; low molecu
Moderate
Lycopene
Antioxidant Protection
8–21 mg/day from food or supplements; cardiovascular/prostate: 15–45 mg/day; tom
Moderate
Taurine
Heart Health
500–3,000 mg/day; energy drinks typically contain 1,000 mg; athletic performance
Moderate
Zeaxanthin
Eye Health Protection
2–10 mg/day; AREDS2 formula uses 2 mg zeaxanthin + 10 mg lutein; combined lutein
Limited
Eyebright (Euphrasia officinalis)
Conjunctivitis and eye irritation relief
Oral: 400–800 mg/day dried herb or standardized extract; ophthalmic solution: 1–