FOOD & SUPPLEMENT BUNDLE
Foods and supplements claimed to help general health
62 of them, ranked by strength of evidence. 3 reach grade A or B.
At a glance
62 foods and supplements marketed for general health, each graded one by one against clinical trial evidence. Grade spread: B 3 · C 27 · D 12 · F 6. 3 reach grade A or B.
The grade measures how strong the evidence is, not how good something is for you. Grade A means independent research groups replicated a reduction in real clinical events in humans; grade F means well-designed trials established there is no effect. See Methodology.
Claimed to help general health — strongest evidence first
Within a grade, higher scores come first; verdicts without a score sit at the bottom. Follow a name to see its trials, evidence, and limits.
| B | 74 | Cranberry (proanthocyanidins, PAC) | Urinary tract and bladder health: inhibition of harmful bacterial adhesion in the urinary tract and reduced risk of recurrent urinary tract infection |
| B | 70 | High water intake targeting at least 2 L of urine per 24 hours | Prevention of five-year recurrence after treatment of a first idiopathic calcium kidney stone |
| B | 70 | Postoperative oral calcium 3 g/day plus active vitamin D 1 microgram/day | Prevention of symptomatic hypocalcemia after total thyroidectomy plus central neck dissection for papillary thyroid cancer |
| C | 58 | Folate/folic acid (vitamin B9) | Compound claims for anemia, pregnancy, and cardiovascular health |
| C | 56 | Wholegrain intake | Lower all-cause mortality |
| C | 56 | A spicy-food pattern including fresh chili, dried chili, chili sauce, chili oil, and other or unspecified forms | Lower all-cause mortality |
| C | 56 | Vegetarian dietary pattern | Reduced all-cause mortality versus nonvegetarian eating |
| C | 56 | A 0-to-32 organic-diet score derived from self-reported frequency across 16 food groups | Reduced incidence of cancer |
| C | 54 | Weissella cibaria CMU (OraCMU) | Improvement of gingivitis and gum bleeding |
| C | 52 | Iodine | Thyroid function |
| C | 52 | Lactic-acid-bacteria-fermented oyster extract, FGO | Promotion of height growth in children |
| C | 52 | Honey (food and nonprescription natural product; age 12 months or older) | Relief of nocturnal cough frequency and cough-related sleep disturbance in children with acute upper respiratory infection |
| C | 50 | UV-B-irradiated brown button mushroom, Agaricus bisporus, soup | Improved serum 25-hydroxyvitamin D status in adults with low vitamin D |
| C | 50 | Calcium-fortified UHT milk, 330 mL on each school day | Greater 24-month height growth in 10-year-old girls with low calcium intake and low vitamin D status |
| C | 50 | Curcumin 2 g coadministered with concentrated piperine 20 mg | Increased single-dose peak serum curcumin and systemic exposure |
| C | 50 | Vitamin D3 buccal spray in patients with intestinal malabsorption | Greater serum 25(OH)D increase than the same 1000 IU/day dose in soft-gel capsules |
| C | 48 | Chlorella (chlorella) | Detoxification, immunity, and cholesterol |
| C | 48 | Oral probiotics, including Streptococcus salivarius K12 and Lactobacillus reuteri, supplied as lozenges or tablets | Reduced organoleptic scores and volatile sulfur compounds in halitosis |
| C | 46 | Low-molecular-weight collagen (hydrolyzed collagen peptides) | claims of superior absorption rate and molecular weight |
| C | 46 | A meat-based diet combining pork, beef, chicken, and fish | Maintenance of serum ferritin and hemoglobin in nonanemic women of childbearing age with low iron stores |
| C | 45 | Noni (noni, Morinda citrifolia) | Anti-inflammatory and cure-all-style claims |
| C | 44 | Krill oil (phospholipid omega-3) | superior absorption and blood markers versus omega-3 |
| C | 44 | Chlorophyllin (distinct from liquid chlorophyll) | Body-odor reduction and detoxification |
| C | 43 | Multivitamin/multimineral | General health, fatigue, and disease prevention |
| C | 42 | Balloon flower root (Platycodon grandiflorus, platycodin/platycodin D-series saponins) | bronchial health, cough, and phlegm |
| C | 42 | Modified citrus pectin | Heavy-metal elimination and detoxification |
| C | 42 | Clinoptilolite zeolite | Heavy-metal adsorption and systemic detoxification |
| C | 42 | Bentonite clay | Gut cleansing and systemic toxin removal |
| C | 41 | Benfotiamine, also called S-benzoylthiamine | Improved pain and nerve function in diabetic peripheral neuropathy |
| C | 40 | Diamine oxidase (DAO) | Relief of headache, urticaria, and gastrointestinal symptoms attributed to food-related histamine intolerance |
| D | 35 | Oral zinc (zinc sulfate, gluconate, and other salts; an essential trace-mineral supplement) | Reduced loudness and distress from subjective tinnitus in adults |
| D | 34 | Fresh lemon juice 60 mL twice daily, providing about 6 g citric acid daily | Prevention of two-year recurrent idiopathic calcium oxalate stones |
| D | 30 | A carnivore diet centered on animal foods while excluding nearly all fruit, vegetables, and grains | Improved overall perceived health and well-being |
| D | 30 | The modified baby-led complementary-feeding program BLISS with choking-prevention education from about six months | Reduced infant choking events |
| D | 28 | Tauroursodeoxycholic acid (TUDCA) | Slowing ALS progression and extending survival |
| D | 28 | Graviola (Annona muricata, soursop) | Cancer prevention, treatment, and adjunctive anticancer use |
| D | 28 | Adding 0.3 g ground black pepper to 0.3, 1, or 3 g turmeric powder | Greater chronic-pain reduction than turmeric alone |
| D | 28 | Pork, 150 g twice weekly for six weeks | Elimination of inhaled fine dust or occupational heavy metals |
| D | 28 | Complete abstinence from clear fluids after midnight before elective surgery | Prevention of regurgitation and pulmonary aspiration during anesthesia |
| D | 27 | Cilantro leaf extract | Heavy-metal elimination and detoxification |
| D | 25 | Ginkgo biloba extract | Reduction in subjective tinnitus loudness and distress |
| D | 22 | D-mannose | Prevention of recurrent urinary tract infection |
| F | 12 | Vitamin D3, or cholecalciferol | Prevention of cancer incidence in generally healthy adults |
| F | 12 | Magnesium | Prevention of nocturnal idiopathic leg muscle cramps in older adults |
| F | 8 | Oral homeopathic Arnica montana 30C | Reduced bruising, contusions, post-exercise muscle soreness, and swelling |
| F | 8 | Nux vomica 30C homeopathic product | Relief of heartburn and dyspepsia |
| F | 5 | High-dose beta-carotene, lung-cancer prevention axis in smokers | Prevention of lung cancer in smokers |
| F | 5 | Amygdalin and laetrile, related but chemically nonidentical agents that are often used interchangeably, also called vitamin B17 (cyanide-generating and unapproved alternative-treatment products) | Shrinking or treating cancer and extending survival with an apricot-kernel-derived substance |
| ? | score not listed | Activated charcoal capsules | Systemic toxin removal and detoxification |
| ? | score not listed | Irish sea moss (Chondrus crispus) | Thyroid, immune, and general health |
| ? | score not listed | Monolaurin (glycerol monolaurate) | Antibacterial, antiviral, and immune support |
| ? | score not listed | Colloidal silver | Infection prevention and enhanced immunity |
| ? | score not listed | Fulvic acid and humic minerals | Trace-mineral supplementation, heavy-metal detoxification, and general vitality |
| ? | score not listed | Coral calcium with alkalization claims | Body alkalization, chronic-disease prevention, and general health |
| ? | score not listed | Organic germanium Ge-132, carboxyethylgermanium sesquioxide | Immune enhancement, anticancer effects, fatigue relief, and general vitality |
| ? | score not listed | Sarsaparilla root (Smilax species) | Blood purification and whole-body detoxification |
| ? | score not listed | Mimosa pudica seed (sensitive-plant seed supplement) | Removal of intestinal parasites and gut cleansing or detoxification |
| ? | score not listed | Hyland's Bioplasma 12 cell salts (homeopathic tissue-salt product) | Relief of fatigue and nervous tension |
| ? | score not listed | Himalayan pink salt (rock salt) | Mineral and electrolyte replacement and hydration superior to ordinary salt |
| ? | score not listed | Whole Swiss chard | Correction of iron-deficiency anemia |
| ? | score not listed | Dried unseasoned nori from Pyropia or Neopyropia species | Faster growth velocity and increased height in children |
| ? | score not listed | Air-fried potatoes | Reduced cancer incidence versus deep-fried potatoes |
Not swallowed — applied, inhaled, held in the mouth, worn, or performed on the body (6)
Same claims, but these are not taken by mouth: rubbed on the skin, breathed in, chewed or rinsed and spat out, worn on the body, or performed as a procedure such as acupuncture or cupping. A different route into the body, so they are listed separately.
| C | 46 | Oil pulling by prolonged swishing of sesame, coconut, or other edible oil | Reduced gingivitis and dental plaque |
| C | 45 | Xylitol chewing gum (sugar-alcohol gum) | Prevention of incident dental caries with long-term use |
| D | 30 | Ionic detox footbath using an electrode array in salted water | Increased elimination of heavy metals and toxins from the body |
| D | 28 | Acupuncture or auricular acupuncture for smoking cessation | Suppression of nicotine craving and smoking abstinence lasting at least six months |
| D | 28 | Ear candling | Cerumen removal |
| D | 20 | Detox foot pads (adhesive patches applied to the soles) | Removal of heavy metals and metabolic waste through the soles during overnight use |
Claimed to harm general health (6)
Here a higher grade means the harm is better established — the opposite direction from the table above. A low grade means the claim of harm rests on weak evidence.
| C | 56 | Sugar-sweetened beverages such as sodas and fruit drinks containing added sugar | Increased all-cause mortality |
| C | 56 | Total intake of ultra-processed foods under the NOVA classification | Increased all-cause mortality |
| D | 30 | Controlled high-protein diet providing 25% of energy from protein | Kidney damage in adults without kidney disease |
| D | 30 | Eating 100 g grilled spinach together with 100 to 180 g milk or dairy products | Increased calcium oxalate kidney-stone events |
| D | 28 | A single 5 g dose of monosodium glutamate, or MSG, challenged while fasting and with food | Consistent and reproducible provocation of an acute cluster of headache, flushing, tingling, and palpitation |
| ? | score not listed | Eating raw cucumber and raw radish after cutting them together | Worsened vitamin C status or clinical deficiency |
What does have evidence for general health
Not foods or supplements: drugs and procedures graded A or B. Chamgap recommends nothing. It only shows where the evidence is strong. Any treatment decision belongs with your doctor.
| A | 96 | Intravenous tranexamic acid (prescription antifibrinolytic hemostatic drug) | Reduced four-week all-cause and bleeding mortality when given early to adults with severe traumatic bleeding |
| A | 95 | Oral rehydration salts, a glucose-electrolyte solution | Correction of mild to moderate dehydration caused by diarrhea, vomiting, or heat |
| A | 94 | Guaiac fecal occult blood testing (gFOBT, repeated screening) | Reduced colorectal cancer mortality through repeated fecal occult blood screening in asymptomatic middle-aged and older adults |
| A | 93 | Rituximab (anti-CD20 monoclonal antibody, MabThera, prescription anticancer infusion) | Prolonged overall survival when added to CHOP in older adults with diffuse large B-cell lymphoma |
| A | 92 | Fluoride toothpaste (nonprescription drug product) | Prevention of dental caries in primary and permanent teeth |
| A | 92 | Low-dose chest computed tomography (LDCT imaging screening) | Reduced lung-cancer mortality through regular screening of high-risk smokers |
| A | 90 | Nicotine replacement therapy (NRT; nonprescription gum and patches) | Improved long-term smoking-cessation success |
| A | 88 | Varenicline (partial agonist at the alpha4beta2 nicotinic receptor; Champix and Chantix; prescription) | Increased long-term smoking cessation for at least six months when combined with behavioral support |
| A | 86 | Osimertinib (third-generation EGFR tyrosine kinase inhibitor, Tagrisso, prescription targeted anticancer drug) | Prolonged overall survival with adjuvant therapy after complete resection of stage IB to IIIA EGFR-mutated non-small-cell lung cancer |
| A | 86 | Poractant alfa (porcine-lung-derived pulmonary surfactant, Curosurf, prescription intratracheal suspension) | Reduction of neonatal mortality and pneumothorax in preterm respiratory distress syndrome |
| A | 86 | Pit-and-fissure sealant for permanent teeth in children | Prevention of occlusal caries in permanent teeth |
| A | 84 | Mesh-reinforced groin hernia repair | Reduced inguinal or femoral hernia recurrence versus non-mesh tissue repair |
How to read this list
A grade of C or D does not mean "do not take it." It means the evidence is not yet strong enough to promise the effect. Equally, A or B does not mean it works for everyone.
Chamgap sells nothing and takes no advertising. See all General verdicts.