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61 supplements and protocols, each with one verdict worked out from every counted mention on the record. 39 have enough evidence to call. The rest are marked Not enough evidence until more mentions are counted. Built from 3,700+ hours of recorded interviews with 370+ researchers and doctors, plus 18,100+ research studies. Updated Oct 5, 2026.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Regular sauna use is worth doing for health.
10 sources: 6 positive, 4 partly
Creatine is worth taking.
10 sources: 7 positive, 2 partly, 1 neutral
Zone 2 exercise is worth doing.
9 sources: 7 positive, 2 partly
A higher VO2 max lowers the risk of death from all causes.
7 sources: 5 positive, 1 partly, 1 neutral
Sleep is the most important pillar of health and longevity.
4 sources: 3 positive, 1 partly
Ashwagandha is worth taking.
4 sources: 3 positive, 1 partly
Glycine is worth taking.
4 sources: 3 positive, 1 partly
Fasting is worth doing for health.
31 sources: 11 positive, 20 partly
Deliberate cold exposure is worth doing.
16 sources: 10 positive, 5 partly, 1 negative
Resistance training prevents and reverses age-related muscle loss.
16 sources: 6 positive, 9 partly, 1 neutral
Eating more protein than the official recommended amount preserves muscle and supports healthy aging.
15 sources: 1 positive, 14 partly
GLP-1 drugs are worth taking for people with obesity.
15 sources: 5 positive, 8 partly, 2 negative
Omega-3 supplements are worth taking.
15 sources: 3 positive, 12 partly
Probiotic supplements or fermented foods are worth taking.
15 sources: 1 positive, 14 partly
Vitamin B12 supplements are worth taking.
12 sources: 12 partly
Vitamin D supplements are worth taking.
12 sources: 4 positive, 5 partly, 2 neutral, 1 negative
Hormone therapy around menopause does more good than harm for most women.
11 sources: 2 positive, 8 partly, 1 neutral
Caffeine is worth using.
11 sources: 11 partly
Melatonin is worth taking for sleep.
8 sources: 2 positive, 4 partly, 1 neutral, 1 negative
Curcumin is worth taking.
7 sources: 3 positive, 3 partly, 1 negative
Electrolyte supplements are worth taking.
7 sources: 3 positive, 4 partly
Inositol is worth taking.
6 sources: 2 positive, 4 partly
Exercise is the most effective way to improve mitochondrial health.
6 sources: 1 positive, 5 partly
Folate supplements are worth taking.
6 sources: 6 partly
Magnesium supplements are worth taking.
6 sources: 2 positive, 4 partly
Resveratrol is worth taking.
5 sources: 1 positive, 3 partly, 1 negative
MCT oil is worth taking.
5 sources: 1 positive, 4 partly
Extra virgin olive oil is worth eating every day.
5 sources: 2 positive, 3 partly
CoQ10 is worth taking.
4 sources: 1 positive, 3 partly
Iron supplements improve health only in people whose iron is low.
4 sources: 1 positive, 2 partly, 1 neutral
Zinc supplements are worth taking.
4 sources: 1 positive, 3 partly
Rhodiola is worth taking.
3 sources: 1 positive, 2 partly
Berberine is worth taking.
3 sources: 3 partly
NAC is worth taking.
3 sources: 2 positive, 1 partly
Selenium supplements are worth taking.
3 sources: 1 positive, 2 partly
NMN or NR supplements are worth taking.
10 sources: 2 positive, 4 partly, 4 negative
NMN is worth taking.
7 sources: 1 positive, 3 partly, 3 negative
Collagen supplements are worth taking.
6 sources: 2 positive, 1 partly, 1 neutral, 2 negative
Therapeutic peptides such as BPC-157 speed healing and recovery in people.
3 sources: 1 positive, 1 partly, 1 negative
Metformin slows aging in people without diabetes.
3 sources: 1 partly, 1 neutral, 1 negative
Vitamin C supplements are worth taking.
3 sources: 2 partly, 1 neutral
Boron is worth taking.
2 sources: 2 partly
DHEA is worth taking.
2 sources: 1 partly, 1 neutral
L-theanine is worth taking.
2 sources: 1 positive, 1 partly
Green tea or EGCG is worth taking.
2 sources: 2 positive
Quercetin is worth taking.
2 sources: 2 positive
Lowering ApoB lowers the risk of heart disease.
2 sources: 1 positive, 1 partly
Lifestyle changes offset the higher Alzheimer's risk that comes with APOE4.
2 sources: 1 positive, 1 partly
Garlic is worth taking for health.
2 sources: 2 positive
Vitamin K2 is worth taking.
2 sources: 2 positive
Phosphatidylserine is worth taking.
1 source: 1 partly
Tongkat ali is worth taking.
1 source: 1 positive
Apigenin is worth taking.
1 source: 1 partly
Astaxanthin is worth taking.
1 source: 1 positive
Glutathione supplements are worth taking.
1 source: 1 positive
Low-dose rapamycin slows aging in healthy people.
1 source: 1 partly
Sulforaphane is worth taking.
1 source: 1 partly
Lion's mane is worth taking.
No counted mention yet
Taurine is worth taking.
No counted mention yet
Shilajit is worth taking.
No counted mention yet
Spirulina is worth taking.
No counted mention yet
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
Each topic has one main claim, such as "creatine is worth taking". Every mention of that claim in 3,700+ hours of recorded interviews with 370+ researchers and doctors, plus 18,100+ research studies is read and marked positive, partly, neutral or negative. Mentions that cannot be checked, such as one from an unconfirmed speaker, are shown but not counted. The verdict is computed from the counted mentions, never written by hand.