• Is a type of vinegar made from the fermented juice of apples that contains a variety of vitamins, minerals, and acids.
• Is marketed to curb appetite and help weight loss, support healthy blood sugar and cholesterol, aid digestive health, and boost the immune system.
• Has very little scientific evidence to support its safety and effectiveness, especially as a dietary supplement.

For more information, read the OPSS article about apple cider vinegar.

• Is an ancient ingredient used in dietary supplement products for many different purposes.
• Can induce abortion, so pregnant women should not take it!
• Otherwise has few and minor side effects, mostly gastrointestinal.
• Needs more research to determine its safety and effectiveness.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article Ashwagandha in dietary supplement products.

• Is a well-known herb commonly used in dietary supplement products.
• Is promoted to boost brain health, but there isn’t enough evidence to support the claims.
• Safety is relatively unknown for both short- and long-term use.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about Bacopa monnieri.

• Vary widely in the kinds of ingredients they contain. Some are relatively safe, but others are not.
• Sometimes contain hidden ingredients such as prescription drugs or steroids that pose serious health risks and could affect a drug test.
• Like any other supplement, should not be used without first consulting a healthcare provider.

Read the OPSS article about bodybuilding and performance enhancement to learn more.

Read the OPSS Brain Health Guide to learn about dietary supplements marketed for mental performance.

• In dietary supplements is often produced from the linoleic acid in safflower or sunflower oils.
• Is promoted for fat and weight loss, but there isn’t enough evidence to support these claims. 
• In supplements appears to be well tolerated, but gastrointestinal side effects have been reported.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about CLA.

• Visit Caffeine for performance to learn how the use of caffeine affects military performance.
• Read the OPSS article Caffeinated gum: Q&A about the gum in your MREs.

• Is a substance found in chili peppers that gives them their spiciness.
• Is commonly listed as “cayenne pepper” or “capsicum” on dietary supplement labels.
• Is promoted for weight loss, but there isn’t enough evidence to support this claim.
• In large amounts, might cause gastrointestinal issues for some people.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about capsaicin.

• Are marketed to help the body eliminate environmental and dietary toxins.
• Sometimes have a laxative effect, which can affect performance.
• Have combinations of ingredients with insufficient evidence of safety or effectiveness.
• Are unnecessary for most people, as the body rids itself of toxins naturally through urine, feces, and sweat.

For more information, please read the HPRC article about cleansing and detoxification.

• Is sometimes used in cooking, with many claims that it helps with a broad range of health benefits.
• Can be found in or as a dietary supplement product touted for the same health benefits.
• Can come in any of the forms typical for dietary supplements, often combined with other ingredients.
• Has no reliable scientific information regarding its use as a dietary supplement.

For more information, read the HPRC article about coconut oil.

• Can be effective for explosive, high-intensity activities, but not endurance activities.
• Is available in many forms, but creatine monohydrate is the most studied form.
• Should be used under the supervision of a qualified healthcare provider, such as a registered dietitian who specializes in sports dietetics.
• In dietary supplements, look for ones with creatine monohydrate as the only active ingredient.

To learn more, read the OPSS article about creatine.

Read the OPSS article DHEA: Can I use it?

Read the OPSS article Deer Velvet: Is it banned?

Read the OPSS article Dendrobium: Why is it in supplements?

Read the OPSS article Diatomaceous earth: Is it a useful supplement?

• Are products taken by mouth that contain a dietary ingredient.
• Include vitamins, minerals, amino acids, herbs/botanicals, and other substances that can be used to supplement the diet.
• Come in forms that include tablets, capsules, powders, energy bars, and liquids.
• Must have the words “dietary supplement” (or similar words) on the product label.
• Are regulated by FDA but do not undergo pre-market FDA testing or approval.

Read the OPSS article about the definition of a dietary supplement to learn more.

Read the OPSS article Drug testing and dietary supplements.

• Is the berry of the black elder tree and contains antioxidants.
• Is usually included in dietary supplements as an extract or juice.
• Is promoted for immune support, but there isn’t enough evidence to support this claim.
• Could be toxic if not properly prepared.

For more information, read the OPSS article about elderberry.

• Usually contain caffeine, but sometimes have other stimulant ingredients.
• Should not be used as sports drinks and should not be mixed with alcohol.
• Should be avoided at least 6 hours before bedtime.

To read more about the use and misuse of energy drinks, read the OPSS article on energy drinks. For more information on energy drinks and teens, see the OPSS article Energy drinks and teens.

• Are highly concentrated plant extracts marketed for a variety of health benefits.
• Typically are applied to the skin or inhaled but are now being marketed for oral use.
• Are not always safe to consume, especially if undiluted.
• Could be toxic depending on the type and concentration.

For more information, read the OPSS article about essential oils.

• Is a tree native to Southeast Asia and Africa that produces a small pumpkin-like fruit.
• Rind contains hydroxycitric acid (HCA), which might impact appetite.
• Is promoted for weight loss, but there isn’t enough evidence to support this claim.
• Reports indicate some concern of liver damage.  
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about Garcinia cambogia.

• Extract from its leaves is used as an ingredient in dietary supplements products.
• Is promoted to boost brain health, but there isn’t enough evidence to support such claims.
• Appears to be safe for most people, but unexplained bleeding after use has been reported.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about Ginkgo biloba.

• Is a plant. Its root is widely used in dietary supplements, teas, and energy drinks.
• Many types of ginseng exist, but the most popular are Panax ginseng (Korean) and Panax quinqefolius (American).
• These two types might help healthy adults boost brain health when used in small amounts, short term.  
• When used long-term, could be unsafe.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about ginseng.

• Extract is often used as in dietary supplement products.
• Is promoted for weight loss, but there isn’t enough evidence to support this claim.
• Appears to be well tolerated in small amounts, short-term, but its long-term safety is unknown.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about green coffee bean.

• Is marketed in the U.S. as a dietary suppelement, commonly listed as “Huperzia serrata extract,” “HupA,” or “Chinese club moss.”
• Is a drug in some other countries.
• Is promoted to boost brain health, but there is no evidence to support the claims.
• Lacks evidence of safety, especially when used long-term, and side effects have been reported.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about huperzine A.

• Are marketed to raise ketone levels in the blood and enhance mental and physical performance, energy, and weight loss.
• Are dietary supplement products that usually contain BHB (a ketone made in a laboratory), medium-chain triglycerides (MCTs), and other ingredients.
• Have limited scientific evidence to support their safety or effectiveness.

For more information, read the OPSS article about ketone supplements.

• Is usually a drink, traditionally made with tea leaves, sugar, and culture of bacteria and yeast.
• Is marketed to boost immunity, increase energy, improve gastrointestinal (GI) function, prevent cancer, improve joint health, lower blood pressure/cholesterol, improve liver function, and have antioxidant effects.
• As a dietary supplement, sometimes contains only ingredients typically found in the drink, such as B vitamins, probiotics, and green or black tea.
• Has no reliable scientific information regarding its use as a dietary supplement.

For more information, please read the HPRC article about kombucha.

Read the OPSS article Labeling requirements for dietary supplements.

• As a food, are rich in vitamins, minerals, fiber, protein, and amino acids.
• Are marketed as ingredients in dietary supplement products touting numerous health benefits.
• There isn’t enough scientific evidence to support their safety or use for any specific purpose, except as a food.
• Are not prohibited for use by Military Service Members unless they contain psilocybin or any other substance with mind-altering properties.

For more information, read the OPSS article about mushrooms.

Read the OPSS article Nitric oxide supplements.

Read the OPSS article Oleander is toxic: Beware.

• Help build brain cells and maintain brain function throughout your life.
• EPA and DHA can’t be made by the body and must be obtained from foods.
• Are marketed as dietary supplements, but it’s unclear if they can boost brain health or cognitive performance.
• When taken as a dietary supplement might cause minor side effects.
• Are not prohibited for use by Military Service Members.

For more information, read the OPSS article about omega-3 fatty acids. Read the OPSS article on Omega-3s and brain injury to learn about this ingredient and TBI.

Read the OPSS article Omega-7 supplements.

Visit the OPSS infographic Pre-workouts: What to look out for.

Read the OPSS article Proprietary blends: What does this mean?

• Are acceptable when high-quality foods are not available or not practical.
• Sometimes contain protein from hemp, which is on the OPSS list of DoD-prohibited ingredients.
• Might contain other kinds of ingredients you don’t necessarily want or need.

To learn more about protein supplements, read the OPSS articles about whey protein and hemp.

Read the OPSS article Raspberry ketone: Dietary supplements for weight loss.

Read the OPSS article Rauwolscine and Rauwolfia: Read your label carefully.

• Is a plant that has been used for centuries to enhance physical and mental performance and fight stress.
• Is promoted to boost brain health, but there isn’t enough evidence to support the claims.
• Appears to be safe, but the safety of its long-term use is unknown.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about Rhodiola rosea.

Read the OPSS article Sea moss in dietary supplements.

Read the OPSS article Side effects: Have you had an "adverse event"?

• Can raise your heart rate and blood pressure, potentially to dangerous levels.
• Are common ingredients in pre-workout and weight-loss supplements, as well as energy drinks.
• Include ingredients that are prohibited for use by Military Service Members.

Visit the OPSS article about stimulants for more information, including a list of common and prohibited stimulants. This OPSS article about stimulants explains why these ingredients are a concern, with a list of common stimulants. For more information on using stimulants while part of a flight crew, read the OPSS article about Stimulants for flight crew alertness.

Read the OPSS article Synephrine and drug testing.

• Are dietary supplements marketed to enhance performance by raising your testosterone level.
• Sometimes contain potentially dangerous or prohibited ingredients, controlled substances, or drugs.
• Sometimes contain ingredients not listed on the label that could affect a drug test.

Read the OPSS article about testosterone boosters for more information.

• Is most commonly used in “testosterone booster” and other performance-enhancement supplements.
• Has not been shown to affect human testosterone levels or athletic performance.
• Is not on the list of DoD-prohibited substances and will not result in a positive drug test.

To learn more, read the OPSS article about Tribulus terrestris.

• Is an ecdysteroid (plant steroid) found in Ajuga turkestanica and other plants.
• Is sometimes found in dietary supplements marketed for bodybuilding.  
• Has little to no evidence of safety or effectiveness as a dietary supplement.
• Is not prohibited for use by Service Members.

• Usually contain stimulant ingredients, many of which have been associated with serious side effects.
• Sometimes contain ingredients prohibited for use by Military Service Members.
• Sometimes contain potentially dangerous drugs not listed on the label.

Read the OPSS article about weight-loss supplements to learn more.

Read the OPSS article Whey protein: The basics.

• Bark and bark extract is often used in dietary supplement products.
• Is promoted for weight loss and bodybuilding, but there isn’t enough evidence to support these claims.
• Poses a risk for serious side effects.
• Is not prohibited for use by Military Service Members.

For more information, read the OPSS article about yohimbe.