Supplement Tier List Overview

Introduction

• Purpose: Discuss the effectiveness and benefits of various supplements and categorize them into tiers based on the available evidence and personal opinion.

Tier System

• S Tier: Highest level of effectiveness and evidence.
• A Tier: Good effectiveness but not as strong as S tier.
• B Tier: Moderate effectiveness or some promising aspects.
• C Tier: Limited evidence or effectiveness.
• D Tier: Minimal effectiveness or potential risks.

Supplements Discussed

S Tier

• Taurine:
  • Recent studies suggest lifespan extension in mice.
  • Benefits for metabolic syndrome and exercise.
• Omega-3s:
  • Associated with reduced heart disease, Alzheimer's, and mortality.
  • Has a measurable biomarker (Omega-3 index).
• Collagen:
  • Effective for skin anti-aging and joints.
  • Some cardiovascular benefits.
• Creatine:
  • Extensive research into sports performance and cognitive benefits.
• Melatonin:
  • Strong antioxidant with anti-inflammatory properties.
• Magnesium:
  • Widely beneficial and safe.
• NAC:
  • Increases glutathione, reduces inflammation, supports aging.
• TMG (Trimethylglycine):
  • Benefits on methylation and exercise performance.

A Tier

• Ashwagandha:
  • Generally beneficial for stress and anxiety.
• Nanokinase:
  • Good for cardiovascular health.
• Hyaluronic Acid:
  • Skin hydration and anti-aging, with some safety controversies.
• Berberine:
  • Lowers lipids and blood sugar, supports weight loss.
• Vitamin K2:
  • Reduces arterial plaque and supports heart health.
• Curcumin:
  • Strong anti-inflammatory effects.
• Glucosamine Sulfate:
  • Benefits for joint health and anti-inflammatory.
• Theanine:
  • Supports sleep and relaxation.

B Tier

• Spirulina:
  • High in dietary spermidine, potential longevity benefits.
• Lutein:
  • Supports eye and brain health.
• Red Yeast Rice:
  • Lowers cholesterol but can affect liver.
• Rapamycin:
  • Potential longevity benefits, more research needed.
• DHEA:
  • Could be beneficial for older individuals with low levels.

C Tier

• Aspirin:
  • Secondary prevention in heart disease but risk of bleeding.
• Fisetin/Quercetin:
  • Some promise in lowering biological age, limited human data.
• Calcium Alpha-Ketoglutarate:
  • Longevity potential, more research required.
• Niacinamide:
  • Raises NAD levels, cheaper than alternatives.
• Garlic:
  • Safe with benefits for blood pressure and inflammation.
• Vitamin D3:
  • Essential if levels are low, but not a replacement for sunlight.
• Apigenin:
  • Inhibits CD38, raises NAD levels.
• Lithium Orotate:
  • Mood support, potential cognitive benefits.
• SIRT6:
  • Theoretical longevity potential.
• CoQ10:
  • Fatigue reduction, cardiovascular benefits.

D Tier

• Multivitamins:
  • Vary greatly in content, unclear benefits.
• Metformin:
  • Effective for diabetics, not beneficial for non-diabetics.
• Resveratrol:
  • Limited benefit for lifespan, some metabolic effects.
• Pterostilbene:
  • Fewer studies than resveratrol.

Additional Supplements

• Astaxanthin:
  • Anti-inflammatory, skin protective, personal S tier.
• Methylene Blue:
  • Skin anti-aging potential, more research needed.
• Tongkat Ali:
  • Potential testosterone benefits, context-dependent.

Conclusion

• Wrap Up: Personal supplement tier list based on available research and personal use. Feedback and further questions encouraged.