Ginkgolides: Evidence for Brain and Circulation, Practical Dosage, and Side Effects
Ginkgolides are the distinctive terpene lactones found naturally in the leaves of the Ginkgo biloba tree. They’re best known for blocking platelet-activating factor (PAF)—a signaling molecule involved in clotting, inflammation, and blood-vessel tone. That single property gives ginkgolides an intriguing profile: potential support for microcirculation and neuroprotection, but also a need for caution in people at bleeding risk. In...
Ginseng extract : Benefits, Properties, Uses, Dosage, and Side Effects Explained
Ginseng extract is one of the world’s most studied herbal concentrates, valued for its adaptogenic profile—the ability to help the body respond to physical and mental stress. Standardized extracts from Asian (Panax ginseng) and American (Panax quinquefolius) ginseng contain ginsenosides, a family of saponins believed to drive most benefits. People look to ginseng for everyday energy and fatigue support,...
Ginsenosides: Metabolic, Cognitive, and Energy Benefits Explained, With Dosing and Risks
Ginsenosides are the signature bioactive compounds in ginseng, a long-used botanical known for its “adaptogen” reputation. These steroid-like saponins—including Rg1, Rb1, Rg3, and the gut-derived metabolite compound K—are studied for effects on energy, stress response, blood flow, inflammation, and metabolic health. Modern extraction and fermentation methods can concentrate or pre-convert ginsenosides to forms the body absorbs more easily. While...
Glabridin: Visceral Fat and Skin Tone Benefits, How to Take It, Dosage, and Warnings
Glabridin is a bioactive flavonoid concentrated in the roots of Glycyrrhiza glabra (true licorice). In labs, it shows antioxidant and anti-inflammatory properties, and it can inhibit tyrosinase—the enzyme that drives excess melanin—making it a frequent addition to brightening serums. In nutrition research, glabridin-rich “licorice flavonoid oil” (LFO) has been studied for changes in body fat, lipids, and liver markers....
Glisodin: Comprehensive Guide to Benefits, Properties, Uses, Dosage, and Side Effects
Gliosdin (often styled “GliSODin”) is a patented supplement that pairs superoxide dismutase (SOD) from a unique French melon with a wheat protein carrier called gliadin. SOD is a first-line antioxidant enzyme your cells use to neutralize superoxide radicals. On its own, oral SOD is fragile and breaks down in the gut; the gliadin matrix protects it and appears to...
Globemallow: Anti-inflammatory Properties, Topical Uses, Dosage Guidance, and Risks
Globemallow is a common name for several North American and Mexican plants in the genus Sphaeralcea (mallow family, Malvaceae). These hardy, drought-tolerant wildflowers have been used in traditional medicine as soothing, demulcent herbs and for calming red, irritated skin. Modern research—largely centered on Sphaeralcea angustifolia—has isolated active constituents such as scopoletin, tomentin, and sphaeralcic acid that show anti-inflammatory and...
Glossy privet benefits for bone health and healthy aging: evidence, how to use, dosage, and safety
Glossy privet (Ligustrum lucidum), known in Chinese medicine as Nu Zhen Zi or Fructus Ligustri Lucidi, is a dark, olive-like fruit used for centuries to “nourish liver and kidney yin,” support healthy aging, and maintain vitality. Modern lab and animal research highlights bioactive constituents—such as triterpenes (oleanolic and ursolic acids), secoiridoids (specnuezhenide, nuezhenide), phenylpropanoids, and flavonoids—that may influence bone...
Glucomannan: What It Is, Proven Benefits for LDL and Glucose, Dosage Guidelines, and Risks
Glucomannan is a highly viscous, soluble dietary fiber derived from the tuber of the konjac plant (Amorphophallus konjac). Because it absorbs water and forms a gel, it slows digestion, helps you feel full, and can blunt post-meal blood sugar spikes. Over the last few decades, research has explored glucomannan for weight management, cholesterol support, blood sugar control, and bowel...
Glucoraphanin: What It Does, How to Take It, Recommended Dosage, and Precautions
Glucoraphanin is the main bioactive glucosinolate in broccoli and broccoli sprouts. When plant myrosinase (or gut microbes) act on glucoraphanin, it forms sulforaphane—the compound behind most of broccoli’s studied health effects. Interest in glucoraphanin has surged because it is stable on the shelf, can be standardized in supplements, and, when properly activated, delivers sulforaphane with predictable potency. People use...
Glucosamine Hydrochloride: Health Benefits, Evidence for Osteoarthritis, How to Use, Dosage, and Safety
Glucosamine hydrochloride (often labeled “glucosamine HCl”) is a widely used joint supplement derived from shellfish shells or made by vegetarian fermentation. As a structural amino sugar, it helps build cartilage components such as glycosaminoglycans and hyaluronic acid. People most often take it for knee osteoarthritis, hoping to ease pain and improve function with fewer medication side effects. Evidence is...
Glucosamine Sulfate: Mechanism, Pros and Limitations, How Much to Take, and Safety Profile
Glucosamine sulfate is one of the most widely used supplements for osteoarthritis—especially knee osteoarthritis. It supplies a building block (an amino sugar) that your body uses to form cartilage and joint-lubricating molecules. People choose glucosamine sulfate because it’s generally well tolerated, taken once daily at 1,500 mg, and affordable. Evidence is mixed overall, but some research—particularly with prescription-grade crystalline...
Glucosamine: Health Benefits, How to Use It, Recommended Dosage, and Safety
Glucosamine is a structural building block your body uses to maintain cartilage, joint fluid, and connective tissues. As a supplement, it’s most often taken to ease knee, hip, and hand osteoarthritis symptoms—especially stiffness and day-to-day aches that limit activity. You’ll see several forms on labels, most commonly glucosamine sulfate and glucosamine hydrochloride, and sometimes combinations with chondroitin, MSM, or...
Glucuronolactone: Mechanism, Potential Benefits, Daily Dosage, and Safety Profile
Glucuronolactone is a naturally occurring carbohydrate derivative found in small amounts in the human body and in foods. It is best known as an ingredient in energy drinks, where it appears alongside caffeine and taurine. While marketing often frames it as a “detox” helper or a performance booster, the real story is more nuanced. Glucuronolactone is part of the...
Glutamic acid: Umami Taste, Nutritional Roles, Dosage Guidelines, and Side Effects
Glutamic acid is a non-essential amino acid that your body makes and uses every day. It is abundant in protein-rich foods and serves as a key molecule in metabolism and cell signaling. In its ionized form (glutamate), it acts as the most common excitatory neurotransmitter in the nervous system and also contributes to the savory “umami” taste in foods....
Glutamine: Benefits for Gut Health and Recovery, How to Use It, Dosage, and Safety
Glutamine is the most abundant amino acid in human blood. Your body makes it, and you also get it from protein-rich foods. Under stress—hard training, illness, injury, or surgery—your demand for glutamine rises, which is why it’s called a “conditionally essential” amino acid. In cells lining the gut and in immune cells, glutamine is a preferred fuel and a...
Glutathione: Benefits for Skin and Immunity, Forms to Use, Dosage, and Safety
Glutathione (often shortened to GSH) is your body’s primary intracellular antioxidant and a central player in detoxification, immune balance, and cellular repair. Made from glutamate, cysteine, and glycine, it works around the clock to neutralize reactive oxygen species, recycle vitamins C and E, and escort toxins out through the liver. Many people explore glutathione to support healthy aging, exercise...
Glycerol monostearate: Uses in Sports and Nutrition, Evidence-Based Benefits, Dosing Guidelines, and Side Effects
Glycerol monostearate (GMS) is a food-grade emulsifier that also shows up in pre-workout powders and hydration stacks. In foods, it keeps oil and water mixed; in supplements, it’s marketed for “cell hydration” and muscle “pump.” The science is more nuanced. GMS is a monoglyceride: one glycerol molecule bound to stearic acid. Your body can digest it, releasing free glycerol...
Glycerol: What It Is, Evidence-Based Benefits, How to Use, and Safety Tips
Glycerol—also called glycerin—is a simple, water-loving molecule found naturally in fats and oils and made by your body during normal metabolism. In supplements and sports nutrition, glycerol’s appeal is practical: it draws water into body fluids, helping you start exercise better hydrated, maintain plasma volume longer, and feel a firmer “cell volumizing” muscle pump. Research in endurance and heat...
Glycerophosphocholine: Brain Benefits, How to Use It, Dosage, and Safety
Glycerophosphocholine (often called alpha-GPC or choline alphoscerate) is a bioavailable choline compound used to support brain function and, increasingly, athletic performance. In the body, it donates choline—an essential nutrient your neurons use to make acetylcholine, a neurotransmitter tied to attention, memory, and muscle activation. Compared with common choline salts, glycerophosphocholine is well absorbed and crosses the blood–brain barrier efficiently....
Glycine propionyl-L-carnitine: Health Benefits, How It Works, Optimal Dosage, and Safety
Glycine propionyl-L-carnitine (often shortened to GPLC) is a bonded form of propionyl-L-carnitine and the amino acid glycine. It is marketed to support blood flow, exercise performance, and recovery by influencing nitric oxide (NO) biology and cellular energy metabolism. Early laboratory and small human studies found increases in NO-related metabolites and shifts in oxidative stress markers, while larger trials have...
Glycine: Proven Sleep Benefits, Metabolic Support, Practical Uses, Dosage, and Safety
Glycine is the simplest amino acid—and one of the most versatile. Your body makes it, and you also get it from protein-rich foods and collagen. In cells, glycine helps build proteins, fuels glutathione (a frontline antioxidant), and acts as a neurotransmitter that can calm or excite depending on the receptor it binds. As a supplement, glycine is best known...
Glycolic acid: Skin Benefits, How It Works, Best Uses, Dosage, and Safety
Glycolic acid is the smallest alpha hydroxy acid (AHA), prized for its ability to smooth texture, brighten uneven tone, and soften fine lines with consistent use. Because of its tiny molecular size and water solubility, it penetrates quickly and loosens the “glue” between dead skin cells, improving natural exfoliation. In over-the-counter skincare, you’ll see it in toners, serums, and...
Glycomacropeptide: Evidence-Based Benefits for PKU and Gut Health, How to Use It, Dosage, and Side Effects
Glycomacropeptide (GMP) is a bioactive peptide segment released from milk κ-casein during cheesemaking. Thanks to its distinctive composition—naturally low in phenylalanine and rich in sialylated sugars—it has attracted attention as a specialized protein source for people with phenylketonuria (PKU) and as a potential gut-friendly functional ingredient. GMP is available as stand-alone powders, as part of whey protein blends, and—most...
Glycyrrhetinic acid: Skin Benefits, How to Use, Recommended Dosage, and Safety
Glycyrrhetinic acid is the principal active metabolite formed when the sweet-tasting compound in licorice (glycyrrhizin) is broken down. In skincare and topical medicines, it is valued for soothing redness, calming itch, and supporting barrier recovery. Inside the body, however, this same molecule can influence hormone pathways that regulate salt and water balance. That dual story—useful on skin, potentially risky...
