Longevity supplement evidence: 44 reports

Each report gives one computed verdict per claim, from Strong consensus to Not enough evidence. Every line has a receipt: the second on the tape, or the study.

Best for:
anyone deciding whether a supplement, drug or habit is worth it for longevity.
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44 topics. Built from 3,700+ hours of recorded interviews with 380+ researchers and doctors, plus 87,700+ research studies. Updated Oct 27, 2026. Each claim gets one verdict, worked out from every mention, with a receipt for each.

Every receipt names where the evidence comes from: the researcher and the second on the tape, or the study. Open any of them and check.

  • Strong consensus
  • Leaning
  • Mixed
  • Conflicting
  • Not enough evidence

Sleep

5 reports, strongest evidence first

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Melatonin

Leaning for

13 sources: 3 positive, 9 partly, 1 negative

13 sources

Sleep

Sleep Optimization

Leaning for

8 sources: 4 positive, 4 partly

8 sources

Supplements

Ashwagandha

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Supplements

Glycine

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Muscle and strength

10 reports, strongest evidence first

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Exercise

Sarcopenia & Muscle Loss

Leaning for

+2 18 sources: 6 positive, 11 partly, 1 neutral

18 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Nutrition

Protein

Leaning for

16 sources: 5 positive, 11 partly

16 sources

Supplements

Caffeine

Leaning for

14 sources: 12 partly, 2 negative

14 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Electrolytes

Leaning for

8 sources: 3 positive, 5 partly

8 sources
Show 2 more

Supplements

Glycine

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Supplements

Collagen

Conflicting

7 sources: 3 positive, 2 partly, 2 negative

7 sources

Heart and cholesterol

9 reports, strongest evidence first

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Nutrition

Olive Oil

Strong consensus for

5 sources: 4 positive, 1 partly

5 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Garlic

Leaning for

6 sources: 6 partly

6 sources

Supplements

CoQ10

Leaning for

5 sources: 2 positive, 2 partly, 1 negative

5 sources

Health Markers

ApoB

Not enough evidence

2 sources: 2 positive

2 sources

Supplements

Berberine

Not enough evidence

2 sources: 2 partly

2 sources
Show 1 more

Supplements

Vitamin K2

Not enough evidence

2 sources: 2 positive

2 sources

Brain, focus and mood

8 reports, strongest evidence first

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Probiotics & Gut Health

Leaning for

+14 30 sources: 15 positive, 14 partly, 1 negative

30 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Supplements

Caffeine

Leaning for

14 sources: 12 partly, 2 negative

14 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Ashwagandha

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Health Markers

APOE4

Leaning for

3 sources: 2 positive, 1 partly

3 sources

Energy and fitness

7 reports, strongest evidence first

Exercise

VO2 Max

Strong consensus for

14 sources: 12 positive, 1 partly, 1 negative

14 sources

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Exercise

Zone 2 Exercise

Strong consensus for

10 sources: 8 positive, 2 partly

10 sources

Supplements

Vitamin B12

Leaning for

10 sources: 1 positive, 9 partly

10 sources

Supplements

CoQ10

Leaning for

5 sources: 2 positive, 2 partly, 1 negative

5 sources

Biohacking

Mitochondrial Health

Leaning for

5 sources: 1 positive, 4 partly

5 sources

Supplements

Iron

Leaning for

4 sources: 1 positive, 3 partly

4 sources

Longevity and aging

17 reports, strongest evidence first

Nutrition

Fasting

Strong consensus for

+19 35 sources: 24 positive, 11 partly

35 sources

Biohacking

Cold Exposure

Strong consensus for

+4 20 sources: 15 positive, 4 partly, 1 negative

20 sources

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Biohacking

Sauna

Strong consensus for

11 sources: 8 positive, 3 partly

11 sources

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Probiotics & Gut Health

Leaning for

+14 30 sources: 15 positive, 14 partly, 1 negative

30 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Supplements

Glutathione

Leaning for

15 sources: 2 positive, 11 partly, 2 negative

15 sources
Show 9 more

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Glycine

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Supplements

CoQ10

Leaning for

5 sources: 2 positive, 2 partly, 1 negative

5 sources

Biohacking

Peptides

Leaning for

5 sources: 3 positive, 1 partly, 1 negative

5 sources

Supplements

NMN & NAD+

Mixed

+6 22 sources: 2 positive, 14 partly, 6 negative

22 sources

Supplements

Collagen

Conflicting

7 sources: 3 positive, 2 partly, 2 negative

7 sources

Supplements

Metformin

Leaning against

5 sources: 1 partly, 2 neutral, 2 negative

5 sources

Supplements

Astaxanthin

Not enough evidence

2 sources: 1 positive, 1 partly

2 sources

Supplements

Rapamycin

Not enough evidence

2 sources: 2 negative

2 sources

Weight and metabolic health

11 reports, strongest evidence first

Nutrition

Fasting

Strong consensus for

+19 35 sources: 24 positive, 11 partly

35 sources

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Probiotics & Gut Health

Leaning for

+14 30 sources: 15 positive, 14 partly, 1 negative

30 sources

Supplements

GLP-1 Agonists

Leaning for

+2 18 sources: 6 positive, 9 partly, 3 negative

18 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Nutrition

Protein

Leaning for

16 sources: 5 positive, 11 partly

16 sources

Supplements

Caffeine

Leaning for

14 sources: 12 partly, 2 negative

14 sources
Show 3 more

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Electrolytes

Leaning for

8 sources: 3 positive, 5 partly

8 sources

Supplements

Berberine

Not enough evidence

2 sources: 2 partly

2 sources

Gut, immune system and inflammation

8 reports, strongest evidence first

Supplements

Probiotics & Gut Health

Leaning for

+14 30 sources: 15 positive, 14 partly, 1 negative

30 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

NAC

Leaning for

9 sources: 2 positive, 6 partly, 1 negative

9 sources

Supplements

Zinc

Leaning for

6 sources: 2 positive, 4 partly

6 sources

Supplements

Vitamin C

Leaning for

5 sources: 1 positive, 3 partly, 1 neutral

5 sources

Supplements

Curcumin

Leaning for

3 sources: 2 positive, 1 partly

3 sources

Supplements

Sulforaphane

Not enough evidence

1 source: 1 partly

1 source

Hormones and women's health

11 reports, strongest evidence first

Supplements

Creatine

Strong consensus for

11 sources: 8 positive, 2 partly, 1 neutral

11 sources

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Nutrition

Protein

Leaning for

16 sources: 5 positive, 11 partly

16 sources

Hormones

HRT & Menopause

Leaning for

12 sources: 4 positive, 8 partly

12 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Ashwagandha

Leaning for

6 sources: 3 positive, 3 partly

6 sources

Supplements

Zinc

Leaning for

6 sources: 2 positive, 4 partly

6 sources
Show 3 more

Supplements

CoQ10

Leaning for

5 sources: 2 positive, 2 partly, 1 negative

5 sources

Supplements

Iron

Leaning for

4 sources: 1 positive, 3 partly

4 sources

Supplements

Collagen

Conflicting

7 sources: 3 positive, 2 partly, 2 negative

7 sources

Bones, joints, skin and hair

10 reports, strongest evidence first

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Omega-3

Leaning for

+1 17 sources: 7 positive, 10 partly

17 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Zinc

Leaning for

6 sources: 2 positive, 4 partly

6 sources

Supplements

Vitamin C

Leaning for

5 sources: 1 positive, 3 partly, 1 neutral

5 sources

Supplements

Iron

Leaning for

4 sources: 1 positive, 3 partly

4 sources

Supplements

Curcumin

Leaning for

3 sources: 2 positive, 1 partly

3 sources

Supplements

Collagen

Conflicting

7 sources: 3 positive, 2 partly, 2 negative

7 sources
Show 2 more

Supplements

Astaxanthin

Not enough evidence

2 sources: 1 positive, 1 partly

2 sources

Supplements

Vitamin K2

Not enough evidence

2 sources: 2 positive

2 sources

Vitamins and minerals

10 reports, strongest evidence first

Supplements

Magnesium

Strong consensus for

8 sources: 6 positive, 2 partly

8 sources

Supplements

Vitamin D

Leaning for

12 sources: 6 positive, 6 partly

12 sources

Supplements

Vitamin B12

Leaning for

10 sources: 1 positive, 9 partly

10 sources

Supplements

Electrolytes

Leaning for

8 sources: 3 positive, 5 partly

8 sources

Supplements

Folate

Leaning for

6 sources: 6 partly

6 sources

Supplements

Zinc

Leaning for

6 sources: 2 positive, 4 partly

6 sources

Supplements

Vitamin C

Leaning for

5 sources: 1 positive, 3 partly, 1 neutral

5 sources

Supplements

Iron

Leaning for

4 sources: 1 positive, 3 partly

4 sources
Show 2 more

Supplements

Selenium

Leaning for

3 sources: 1 positive, 2 partly

3 sources

Supplements

Vitamin K2

Not enough evidence

2 sources: 2 positive

2 sources

How a verdict is worked out

Each report draws on 3,700+ hours of recorded interviews with 380+ researchers and doctors, plus 87,700+ research studies. Every time a claim comes up, that mention gets a stance: positive, partly, neutral or negative. It is credited to where the evidence comes from: a researcher's own work or opinion to them, and a study they cite to the study, once.

The badge is worked out from all the counted mentions, never written by hand: Strong consensus, Leaning, Mixed, Conflicting, or Not enough evidence. Fewer than 3 counted mentions taking a side is not enough evidence. No sponsored content, no affiliate relationships.