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Dose, form and timing for each supplement, with the verdict on the evidence. Built from 3,700+ hours of recorded interviews with 370+ researchers and doctors, plus 18,100+ research studies. Updated Oct 5, 2026.
3 to 5 g of creatine a day is the dose for general health and performance.
3 to 4 hours of Zone 2 a week is the dose for longevity benefits.
1 to 2 dedicated VO2 max interval sessions a week raise VO2 max.
900 mg of myo-inositol helps people who wake in the middle of the night.
300 mg of ashwagandha twice a day, 600 mg in total, is an effective dose.
1 to 3 g of glycine before bed improves sleep.
An 8 to 12 hour daily eating window gives the benefits of time-restricted eating.
2 to 4 strength sessions of 30 to 60 minutes a week protect muscle with age.
About 1 g of protein per pound of body weight a day is the right target.
Semaglutide is raised slowly from 0.25 mg to 2.4 mg a week to limit side effects.
1 to 3 g of combined EPA and DHA a day is the effective dose.
Eating 4 servings of low-sugar fermented foods a day improves gut health.
1,000 mcg of methylcobalamin a day is the dose for general B12 supplementation.
1,000 to 5,000 IU of vitamin D3 a day is the effective dose.
No dose claim on file yet.
1 to 3 mg of caffeine per kilogram of body weight improves alertness and performance.
A low dose of 0.3 to 1 mg of melatonin is enough for sleep.
500 to 2000 mg of curcuminoids a day is an effective dose.
100 to 400 mg of magnesium per electrolyte serving is an effective dose.
900 mg of inositol improves sleep.
1 to 2 high-intensity interval sessions a week trigger the growth of new mitochondria.
400 to 1,000 mcg of methylfolate a day is the right dose.
300 to 400 mg of magnesium threonate or bisglycinate improves sleep.
400 to 800 mg of grape seed extract a day works as an alternative to resveratrol.
1 to 2 tablespoons of MCT oil a day is the effective dose.
1.5 tablespoons (22 ml) of olive oil a day is an effective dose.
100 to 200 mg of CoQ10 a day supports mitochondrial health and longevity.
No dose claim on file yet.
15 to 30 mg of elemental zinc a day is the maintenance dose.
200 to 600 mg of rhodiola a day is the effective dose.
500 to 1500 mg of berberine a day, split into 2 to 3 doses, lowers blood sugar.
600 to 1,800 mg of NAC a day is the effective dose.
100 to 200 mcg of selenium a day supports thyroid and immune function.
1 to 2 g of NMN a day is an effective dose.
1 to 2 g of NMN a day is the effective dose.
About 15 g of collagen a day improves skin elasticity.
No dose claim on file yet.
1500 mg of metformin a day is the dose the TAME aging trial uses.
250 to 1,000 mg of vitamin C a day is the dose for general health.
3 to 6 mg of boron a day is the effective dose.
25 to 50 mg of DHEA a day is the effective dose.
100 to 400 mg of L-theanine improves sleep.
2 to 3 cups of green tea a day is the effective amount.
500 to 1000 mg of quercetin a day supports immune function.
600 to 1200 mg of aged garlic extract a day is an effective dose.
100 to 200 mcg of vitamin K2 as MK-7 a day is the effective dose.
300 mg of phosphatidylserine a day supports brain health.
200 to 400 mg of tongkat ali extract a day is the effective dose.
50 mg of apigenin before bed improves sleep.
4 to 12 mg of astaxanthin a day is an effective dose.
300 to 600 mg of alpha-lipoic acid a day raises glutathione.
3 to 6 mg of rapamycin once a week is the dose for longevity use.
About 100 g of fresh broccoli sprouts a day is an effective dose.
500 to 1500 mg of lion's mane a day is the effective dose.
1 to 3 g of taurine a day is the effective dose.
250 to 500 mg of purified shilajit a day is the effective dose.
3 to 5 g of spirulina a day is the effective dose.
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