Supplement Effectiveness Tier List

You should see it now. Sorry. Yeah, sorry, like I said, it's been a long time since I used the streaming software, so it's kind of new. Alright, ashwagandha is in the A tier. Nanokinase, I'm also going to put it in the A tier because of that reason. And I do think that it's pretty good. Okay, now it's there. Sorry. Next supplement, taurine. So this one... has gotten a lot of, let's say, positive press, positive news recently over the last year. And it kind of started with this mice study that showed it extended lifespan in mice. And I do think that taurine has quite a lot of clinical evidence as well, mostly for metabolic syndrome. So there are quite a lot of studies that taurine supplementation improves metabolic syndrome in like quite larger doses, three to six. grams per day and it also has some exercise benefits in those quantities. So athletes tend to use taurines. I'm going to put it in the S tier which is the number one tier. Yeah that's better. All right next up hyaluronic acid. So this one can be useful for skin hydration, skin anti-aging, and the research about hyaluronic acid is mostly done on, it's mostly based on like a few of these clinical trials that show that it helped with skin moisturization and hydration and reduction in wrinkles. So it's not like a massive amount of studies, but, you know, I've used hyaluronic acid and I do think that it works great. Now there is some of these concerns about that it promotes cancer or something, but animal studies don't support that argument. So even in mice who have cancer, like aggressive cancer, hyaluronic acid didn't increase or promote their cancer any further. So it's kind of safe in that regard. So I wouldn't be afraid of using hyaluronic acid because of the fear of cancer, because even in animal studies they don't find that effect. So it's found to be safe in humans. And it's also found to support this skin hydration aspect, which I think, you know, depends, yeah, like, how do you grade these tiers? Is it, it's not going to obviously extend your lifespan, hyaluronic acid, but it does have, like, the skin anti-aging effects, and it's relatively safe. So, in that sense, it could be in the S tier, but because, you know, it's kind of, you know, just one effect, mostly, that you see currently in the studies that I've seen, is that the skin hydration aspect. So, I'll put it just in the 8. here because of that reason so it's not like super miraculous it's not gonna extend your lifespan or anything like that but if you ask in anti-aging is your concern then yeah that is a certainly a good supplement to take only hearing you in the left channel nothing in the right is that correct should be from both or not let's see it should be from both just here left okay that's interesting hmm well it works from here what about now no I guess we need to run with it right now Yeah, sorry about that. That's kind of the issue with live streams. Next up, vitamin C. I guess vitamin C is generally like a very safe supplement. It does have some research, but yeah, the problem is, again, it's not miraculous. And yeah, like large amounts of vitamin C aren't really shown to provide any significant, let's say, preventive effects against a lot of these chronic diseases. So yeah, if you're like sick or something, then you can use vitamin C, but regular use of vitamin C hasn't been found to really... like reduce the risk of heart disease or something like that and metabolic syndrome etc so that's why you know yeah it's kind of safe and it has some benefits mostly if you're like sick but not a lot beyond that next aspirin is kind of uh not a supplement obviously but it has um like a long track record of use for decades and when it comes to like cardiovascular disease then they don't find it effective for primary prevention, which means that it's not going to prevent the development or the onset of heart disease. But secondary prevention apparently is recommended by the American Heart Association, so it can have some benefits there. The problem is that if you are at a risk of bleeding or something like that, then it can be an issue because aspirin can increase the risk of bleeding. So, you know, if you're going to fall while taking aspirin, you might have worse outcomes. So it does have a risk. So that's why they don't recommend it for people who are at a risk of bleeding. But for secondary prevention in heart disease, that's what they do recommend it for. So I'm going to put it in the C tier. There are like some animal studies as well that it can extend. Actually, yeah, the ITP study, they found that aspirin did extend mice. or mouse lifespan as well. But yeah, I wouldn't think that it's worthwhile to take a lot of aspirin all the time because of the risk of a bleeding for most people. Omega-3s, you know, old but gold, old but gold supplement. And, you know, omega-3s, in my opinion, are the gold tier because there's so much data that higher omega-3 index is uh associated with lower rates of heart disease alzheimer's and all cause mortality and like it's also like a biomarker that you can measure so you don't know when it comes to taurine or nanokinase you don't have a taurine biomarker generally speaking but you do have it with omega-3s so that's why it's kind of a very great one to um like use in terms of that so you have a marker that you can track the effectiveness over time and yeah just the idea of having a higher omega-3 index is something that we should generally like try to aspire towards eight percent is a kind of the sweet spot eight percent and above. Fisetin so the senolytic that helps with the clearing out the senescent cells the problem with these senolytics is that you don't have a lot of human data yet. There are some animal studies, but these senolytics haven't been shown to extend lifespan. So fisetin was one of the ones that failed in the IDP trials quite recently. I did find a study today, which I'm going to actually talk about next week on the channel, where some of these senolytics like quercetin and fisetin were found to lower epigenetic age, so lowers the biological age. The problem with these clocks is that they have some issues when it comes to accuracy and the confounding variables. So I would put fisetin into the C tier because of the lack of data currently, and it doesn't really extend lifespan in animals either. Quercetin the same, I would put it, it's just not going to be worth it because of that same reason. Maybe in a few years we'll have more. like say studies on the senolytics but you know the problem is that you don't necessarily want to inhibit all the senolytic cells either senolytic cells are or senescent cells are important for wound healing as well for example calcium alpha-ketoglutarate so one popular longevity supplement that people use and i guess the idea is that it's been found to lower biological age in humans in a clinical trial The issue is that the company made their own study with their calcium alpha-ketoglutarate, so you would need to take it with a bit of a grain of salt, the results. And they are doing another study, not the same company, but another group of scientists are doing a study with calcium alpha-ketoglutarate, which would probably come out in like next year or something, and we'll see what the results say at that point. So I'm going to put it currently in the C tier because of that reason. NMN, kind of same, I'll put it in a C tier, because there are quite a lot of human trials right now with NMN, but so far, almost all of them have been quite unimpressive. NMN specifically does improve incidence sensitivity, apparently. They find that it increases gait speed, etc., but I wouldn't say that it's very convincing at the moment. NR, the same, I would put it in the C tier because of that reason. There are some clinical trials in humans, and the biggest effect from NR is seen to be anti-inflammatory effects. And both of them do raise NAD levels, you know, very dose-specifically. So higher doses of NMN and NR both increase the NAD levels in humans. But, you know, what do you do with that information? We don't necessarily know yet. Because, yeah, like NAD levels do appear to decline with age, not in all tissues, but that's a general trend and not in all people. But, yeah, we don't know necessarily if NAD regeneration or increasing NAD would have any actual effects on lifespan. Now, niacinamide is one of the NAD boosters that I do like. And the reason is because it works through a different pathway. So niacinamide goes through the NAD salvage pathway, which is different from the NMN and NR. So NMN and NR go directly to NAD, whereas niacinamide supports the recycling pathway of NAD. And yeah, the recycling pathway is kind of the more important one for just long-term. sustainable NAD production, which many people underestimate. And yeah, and niacinamide is effective in raising NAD levels. So it's much cheaper than NMN and NR, but it raises NAD equally as well. Regular niacin, so this one, you know, does also raise NAD levels equally as good as niacinamide. The difference is niacin... causes the flush effect and it does increase HDL cholesterol levels but increasing HDL levels with niacin specifically hasn't been seen to like reduce the rates of heart disease so even if it does raise HDL levels there's no effects on total heart disease events and rates so yeah and that applies generally across the board for all HDL interventions so And the issue with niacin is that in large doses, it can have like liver, harmful effects on the liver. So I would still, yeah, I guess it's hard to say if it would be B or C. I would put it in the C as of now. Apigenin, so this one is a CD38 inhibitor. It's like a herbal. You get it from parsley. So this, let's say, compound from herbs. And apigenin has... inhibitor effects on CD38, which is this enzyme that reduces NAD levels. So high CD38 results in lower NAD levels, and CD38 is like an inflammatory glycoprotein that mostly rises in response to inflammation, and inflammation is one of the biggest consumers of NAD as well, so apigenin can increase NAD through reduction of CD38 and it also has these anti-inflammatory effects as a result of that or or you know that's the reason it raises the NAD levels so I would put it I would still put it to seat here because there's there's not that much more data so yeah it can be great if your if your strategy is okay I need to raise my NAD levels for example you've tested your NAD levels you see that your NAD levels are low then I would use niacinamide and apigenin for example That's like a great stack for that. Garlic, so that can be aged garlic extract, that can be allicin or whatnot. I would put that to... So like, you know, there's a lot of clinical trials, meta-analysis of clinical trials showing the garlic effect on blood pressure and lipids and inflammation and blood sugar, etc. So it just... It's such a safe supplement, and it has quite a lot of results from clinical trials to show as well. So yeah, I think garlic is a great supplement to use. Collagen. So again, collagen has quite a lot of clinical trials, more so than hyaluronic acid, for example. And it also has effects on skin aging, like hyaluronic acid. And the issue is that the collagen that kind of is mostly limited to the joint function, skin anti-aging, and there are some studies that it has some like cardiovascular or it helps to modulate the cardiometabolic risk factors as well, like lipids and inflammation, etc. So I would then put it into the S tier because of that. It's very effective, especially for skin anti-aging. And it has like some additional benefits beyond hyaluronic acid. Whereas, you know, hyaluronic acid currently, I've only seen it has benefits on skin hydration and wrinkles. But collagen has more benefits than that. All right. You can put it in the chat if there are any issues. Inositol. So this is kind of a sugar. a molecule that has great effects on blood sugar regulation and exercise performance even and sleep as well. So I like inositol. I think it's a very great, let's say, supplement. There's a sugar substitute. It doesn't have like any actual sugar in it, but it just tastes sweet like lysine and it has benefits. I would put it in the A tier mostly because there is not a ton of like, you know, clinical trials on inositol. at the moment but it's certainly the one i would regularly use for sleep and blood sugar management for example and glycine let's guess where i'm going to put the glycine now glycine is something that doesn't have like a ton of clinical trials either for let's say the outcomes of interest like cardiometabolic risk factors or sleep even or something like that but it has like something of each of those conditions like it has been seen to improve sleep in humans it has been seen to like affect inflammation and other like blood markers in a positive way it obviously is a part of collagen so it supports collagen synthesis and when it comes to like animal studies then there is yeah quite a lot of studies about glycine extending an animal lifespan, mostly through mimicking this methionine restriction. And yeah, one of the interesting, like one of the biggest things that I have actually seen from taking glycine is the reduction in the visceral fat. So as you recall from, I guess it was two months ago or something, where I did the visceral fat video of how I reduced my visceral fat. And one of the biggest things that did change was increasing my glycine intake a lot and reducing my methionine intake. Now, I do think that the reduction in methionine had a bigger role to play in reducing visceral fat than increasing the glycine, but low glycine levels are seen to be associated with higher visceral fat in humans. So, yeah, start glycine maxing if you want to improve visceral fat, for example. But like I said, I think the reduction in methionine has a bigger role to play in this area. But I'm going to put glycine to S-tier. Like I said, I'm kind of, this is my list. For me, glycine is S-tier, forever S-tier. You know, you can put it in the number one spot here as well. Yeah, for collagen synthesis, for visceral fat, for sleep, for GABA, so it can make you more relaxed. Like I said, some people might react bad to glycine, that they might get some hypoglycemia or headaches or something. Well, in that case... you might need to like take a lower dose or and take it with food to avoid the hyperglycemia response. Spirulina, so algae supplement. With these algae supplements, they're a good source of spermidine, dietary spermidine, and some other kind of compounds as well. And dietary spermidine is associated with lower rates of mortality. Now, I don't know if it's causal because healthy foods generally have more spermidine, like mushrooms, cheese, vegetables, those kind of things. They have a lot of spermidine. But spirulina also has one of the highest dietary spermidine out there. I don't take spirulina myself, but I would put it in the B tier. in my opinion. Methylene blue is a popular supplement, or not a massively popular, but it has like a niche of people that do use it. And I did make a video about methylene blue last year as well. And it does appear to have effects on skin anti-aging. So it can have like... like inhibits senescent cells anti-inflammatory effects so but yeah like there's no massive amounts of human trials with it obviously it is like on the world health organization's list of essential medicines if i'm not mistaken and they do use it for for certain medical conditions at the hospital but i'm not really convinced that i would start maxing methylene blue at the moment so i'm gonna currently put it into the B tier. It probably has effects on skin anti-aging, but there's no clinical trials to confirm it yet. Multivitamin, so now this is like very context dependent, like which multivitamin are we talking about and what does that multivitamin have? Because, you know, multivitamin is such an umbrella term that, you know, you could... You could almost categorize anything in here. And all these multivitamins have different ratios of different vitamins and minerals. And it's hard to say, okay, what is the gold standard? Now, when it comes to the studies, then there are, yeah, like these few clinical trials on elderly people that multivitamin use is associated with better cognition in the later years. But there's other more longitudinal studies that find that multivitamin use has almost like no significant effect. So I personally am not taking a multivitamin. I have a pretty good diet. I'm getting plenty of nutrients from my diet. So I don't think it's necessary to kind of have this insurance policy for your micronutrients in the form of a multivitamin. But again, it depends a lot on the type of a multivitamin. Now there might be some multivitamins that are good. Most of them are probably not good. So I'm going to put it into the D tier. right now because um yeah it's just hard to say which multivitamin are we talking about creatine creatine obviously is the og of sports supplements and probably has the most studies out of all these supplements here so i'm going to put creatine in the s tier it has you know decades of research about sports performance muscle growth speed power and those kind of things. And like I said in one of my recent videos, that it also has a lot of brain benefits. So I would use creatine for, let's say, cognitive health as well and cognitive anti-aging, if that makes sense. Melatonin, another S-tier supplement for me. So, you know, I'm a huge fan of melatonin, not because of the sleep benefits. You know, I would... I would be fine if melatonin had no benefits on sleep. I have no issues with sleep, but the reason I like melatonin is because of these anti-inflammatory, antioxidant effects. So melatonin is a very powerful antioxidant. It actually regulates glutathione production, which is considered to be the master antioxidant. But because melatonin is, let's say, at a higher hierarchy of antioxidants, then I would say that melatonin should be called the master. antioxidant and melatonin levels go down with age quite a lot almost like tenfold compared to your teenage years and yeah i think that's an issue so yeah melatonin supplementation is in the s tier in my opinion magnesium as well s tier supplement so like almost everyone should or would benefit from taking some magnesium very safe unless you have some kidney issues and yeah it's hard to get from food in a lot of the cases. And a lot of the food has lost a lot of the magnesium as well because of soil erosion, etc. Vitamin D3. So vitamin D3 obviously can be useful if you have low vitamin D levels. There doesn't appear to be any preventive effects on... these chronic diseases if you have, let's say, normal vitamin D levels. But low vitamin D levels themselves are associated with obviously higher mortality, higher cardiovascular disease, etc. Of course, getting it from the sunlight is better than from a supplement. You get a lot of the other benefits from the sunlight that you don't get from the supplement, such as this infrared radiation, circadian rhythm alignment, etc. Yeah, the supplement alone, just the vitamin D3 supplement alone is not that great. It can raise your vitamin D levels, which we don't necessarily know if it is going to be better in the absence of the sunlight, the infrared radiation. So I'm going to put it into the C tier because of that reason. Vitamin K2, so usually if you take vitamin D3, they recommend to take K2 as well. So support that. coagulation and like i guess directing calcium into the bone at k2 i would put in the eight tier there are some clinical trials on k2 supplementation that they do reduce plaque scores in people who have higher calcium scores and dietary k2 intake is also associated with lower rates of heart disease and lower old cause mortality so that's why i'm going to put it in the can you make the camera smaller all right you it's gonna go like this uh yeah so dietary k2 intake is associated with lower heart rate sorry lower heart disease rates and lower all-cause mortality right dhea this one is a hormone And I don't think that you should take DHEA just because of no reason. I do think that people who have low DHEA levels appear to, or it can be good to increase DHEA levels, because low DHEA levels are also associated with higher mortality, higher rates of heart disease, and with age, you do see a decline in DHEA levels. Now, my DHEA levels are fine. I'm not taking DHEA. But if I was... If I was going to be like 60 years old with low DHEA levels, then I would consider taking that. And there are some studies on DHEA as well, which makes it more appealing, but I'm going to put it in the B tier at the moment. So there's no additional life extension effects that I know of. A lithium orotate. you know this mineral is usually used for like a bipolar disorder but a lot of like i guess biohackers and health enthusiasts have also started to use microdose lithium orotate one milligram a day to support mood plus there might be some let's say benefits on brain aging which like higher lithium you Higher lithium levels in the drinking water are associated with lower rates of suicide and lower rates of homicide even. But is it worthwhile to take it as a supplement? Because of that reason, it depends a lot on your area and whether or not you're getting enough lithium. So if people take a microdose of lithium as a preventive measure, I'm not doing it myself. So I would put it in the C tier as of now. SIRT6, so this supplement, this one, you know, SIRT6 is the only sirtuin that has been found to extend lifespan in animals. The other sirtuins haven't been found to do that. So SIRT6 theoretically would be the most, let's say, the best longevity sirtuin. But the issue is, yeah, that... There's almost like no other research about it as of now. So that's why I'm going to put it in the C tier because of that reason. CoQ10. So CoQ10 appears to have benefits on fatigue. And they say it helps with cardiovascular health. But the evidence for that is limited, that it would actually have any effects in preventing heart disease or something like that. So CoQ10 I'm going to put into C tier because of the limited evidence. NAC, so there's... Quite a lot of these studies with glycine and NSE that they help with a lot of these hallmarks of aging in elderly people like inflammation, gait speed, grip strength, body composition, waist circumference and those kind of things. And NSE generally is also like very safe. It increases glutathione. I'm going to put it in the S tier because of that reason. Berberine. So I like berberine. I think it's great. A lot of people call it like nature's metformin, which, you know, it does reduce blood sugar levels, but it's not nearly as effective as metformin for blood sugar regulation. Berberine is much better at lowering lipids, like cholesterol, than it is for lowering blood sugar. And it does help with weight loss as well, so reducing waist circumference in human clinical trials. And there's also, yeah, like this stories about berberine being nature's ozempic because of the weight loss trials. But again, it's not as effective as ozempic. It's not as effective as metformin, but it does have those effects. So it does lower blood sugar. It does lower lipids. It does lower waist circumference. And because of that reason, I'm going to put it in the A tier. The issue is with berberine is that it... It probably reduces your VO2 max, similar to metformin, and it probably has inhibitory effects on muscle growth, if you take it chronically. So that's why it's not in the S tier. Next, metformin. So again, like I said, metformin has, you know, effects on lowering blood sugar, and it is for diabetics, life-saving, you know, diabetics who take metformin live longer than those who don't. And there was this kind of idea that metformin, even in non-diabetics, is going to extend their lifespan. But yeah, those studies weren't properly controlled for, and they don't. So if you don't have diabetes, you're not going to live longer by taking metformin, at least based on the current evidence. But it does certainly have a lot of benefits for diabetics. In animals, metformin doesn't extend lifespan either. Although there was this recent study that I'm going to make a video about next week, that metformin interventions did result in lower biological age scores. So what does that mean? What does a lower biological age score mean? Depends a lot on who you ask and what kind of a clock did they use to measure that biological age. So yeah, there's not a lot of animal studies even to suggest that metformin would have longevity benefits. But again, it's very beneficial for diabetics. So I'm going to put it in a D tier because it does reduce via to max. It does potentially result in lower muscle growth as well in humans. So for otherwise healthy people, it's not really worth it unless you have higher blood sugar levels or if you're trying to keep your blood sugar levels super low for some reason. Rapamycin, you know, this is the goat. This is the goat. life extension molecule. It's shown the most impressive life extension in animal studies. Of course, there's no human studies for longevity right now, but my opinion about rapamycin has changed over the last two years or something. In the beginning, I might have had more worries about rapamycin that it would result in lower muscle growth or that it has some negative effects or that it would like... weaken your immune system because it is used in organ transplantation to prevent organ rejection. So it suppresses your immune system if you take it during organ transplantation. But if you use it acutely, like once a week or something like that, then it doesn't apparently suppress your immune system. And the studies on elderly people who take rapamycin have found that it actually enhances immune system function. Yeah, that has kind of changed my opinion about rapamycin a little bit, and it potentially doesn't even result in lower muscle growth either. So there's this kind of weird dichotomy with mTOR and muscle growth, which, yeah, I haven't found the complete answer to yet from the studies, that chronic mTOR suppression apparently does result in lower muscle growth, but acute mTOR suppression... might even preserve muscle better than chronic activation of mTOR. So that's why I can't put rapamycin to the S tier because it doesn't have that much clinical trials in humans, and I'm not taking rapamycin myself at the moment. But I do think that it probably will. It has been certainly shown to extend animal lifespan repeatedly. In humans, it appears to have benefits on the immune system in elderly people. Now, is it going to extend human life spell? I don't know. You know, we'll see in a few years when more studies come out. You know, I could put it in the D tier because of that reason, because of the uncertainty. But I will put it into B tier right now because I think the potential is there. We just need more studies in the next few years. So, yeah, it certainly has the biggest... potential for becoming the first world's first geo protective drug that it would be used to slow down aging in humans but yeah it's too early to say next up reservatrol so this is another one of those popular longevity supplements that doesn't really hold up the hype in my opinion i'm going to put it in a d tier So it's kind of similar to metformin that it has negative effects on fitness, it can lower VO2 max, and it also lowers testosterone levels in men or androgens. And the life extension effects in animals aren't that great either. Most of the studies have been seen to be debunked or not accurate. And there is like one study where reseratrol did extend lifespan in mice, but those mice were like severely obese. So it's not life extension. It's just living longer with obesity, if that makes sense. So but there are like again, but, you know, actually in human trials, reseratrol does improve like lipids and blood sugar. So, yeah, if you have obesity or diabetes, then reseratrol can be great. But it's not, again, like beneficial for otherwise healthy people, in my opinion. Yeah, curcumin. So research about curcumin, mostly the most impressive results about curcumin is the anti-inflammatory effects. So there's quite a lot of clinical trials with curcumin showing anti-inflammatory effects, so lowering inflammation and CRP. I'm going to put it in the A tier because of that. Yeah, glucosamine sulfate. So this can be useful for joints, also has anti-inflammatory effects. You know, from the observational data, you can find that glucosamine supplementation is associated with lower rates of heart disease and lower heart causality. But, you know, the problem with that is that if you take glucosamine, then you're probably like a healthier person, or you pay attention to your health more by taking glucosamine. So... It's hard to say if there's like any causal link there, but generally glucosamine has benefits on the joints in clinical trials as well. So I'll put it in, you could put it in the A tier. It's like, you know, just general anti-inflammatory. It's certainly better than vitamin C or like spirulina, in my opinion. Actually, I would maybe put niacinamide here, but because there's not a lot of, let's say, outcome studies with niacinamide, like, I would put it here because it does raise NAD levels, but there's not a lot of other, like, outcome studies, in my opinion. And lastly, TMG, so trimethylglycine. This supplement, you know, has benefits on methylation, homocysteine levels, which worked great for me, lowered my homocysteine levels. And it has exercise performance benefits as well. So I'm going to put, I'm a new fan of TMG because of my own, let's say, blood markers that improved with TMG. I didn't notice any fitness or exercise benefits from TMG. But yeah, I'm going to put it in the S tier right now. So this is the list at the moment. You know, you probably have a few more supplements that you want to add. So I'm going to like answer a few. of these supplements that I might have missed. So if you have any questions, okay, what supplement should belong where? But keep in mind, this is again my personal list with my own personal biases. Astaxanthin, that's a good one. I forgot about that. Astaxanthin, you know, I'm a big fan of Astaxanthin. I think, you know, for me, it's in the S tier, but I'm going to put it in the A tier. Because... It has anti-inflammatory effects and it can lower blood pressure, but mostly in people who have high blood pressure or high inflammation. So it's probably not going to have additional anti-inflammatory effects or blood pressure lowering effects in otherwise unhealthy people. But it does have skin benefits, protecting the skin against UV radiation. So I'm going to put it in the A tier, but it can also be considered in the S tier. in my personal list. I take astaxanthin every day myself. Lutein. Lutein. So this carotenoid, good for the eyes and brain. So the thing with lutein is that, yes, dietary lutein intake is. associated with lower risk of macular degeneration and lower risk of lower rates of neurodegeneration as well but you know it's dietary lutein mostly I'm gonna put it in the B tier currently I do think that taking some lutein every day can be useful for eye health as like insurance policy but we probably need more data about that It's certainly not harmful, in my opinion. What next? Red yeast rice. So this supplement is mostly used for lipids, so lowering cholesterol. And yes, there is clinical trials showing that effect. The issue with bread rice is that it can also, because it's a herbal supplement, herbal supplements tend to have some negative effects on the liver. So it can elevate liver enzymes, especially if it's like not a clean source of the herb. So I'm going to put it in the B tier, similar to lutein. It's not, again, it's not going to be as effective as like statins or something for lowering cholesterol. But it does do so a little bit. BPC-157, so peptide, you know, BPC-157 probably has no life extension effects. I'm pretty sure of that. And the, you know, the issue with BPC is that... Yes, it can have regenerative effects on tendon health or tendon integrity and injuries, but it's after the fact of an injury. If you don't have an injury, then you probably aren't going to see any benefits from PPC-157. But PPC has general anti-inflammatory effects as well, systemic anti-inflammatory effects. It might have gut health effects based on animal studies. It might have brain health effects as well. So I would, because of the limited research, I'll put BPC in the C tier. Because it's not going to have life extension effects. Yeah, like I said, I'm pretty sure of that. But it's very useful. If you have an injury, then BPC might be in S tier. But, yeah, like I said, if you don't have an injury, then it's not going to have a lot of effects. So it's next Tongkat Ali. So Tongkat Ali, it's going to increase testosterone. If your testosterone is, let's say, medium to low, if you have very high testosterone, then it's probably not going to do it. Although I might be wrong. I haven't taken Tongkat Ali for like longer periods of time. But in some studies, it does appear to work. I'm gonna put it and again depends what your goal is if your goal is testosterone maxing then it can be for sure in the stack to use based on the yeah in my opinion it will be in the b tier or a tier somewhere between there we can put it in the a tier what's next Pterostilbene. So this one is a kind of cousin molecule to resveratrol. It belongs in the D tier. It has even less studies than resveratrol. So, yeah, I don't think it is very effective. Theanine. So theanine improves sleep in humans. Can have, like, angelic effects. You know, it's est here because it's, like, safe. It has, probably most people will have some effect from taking theanine. But... the effect size I would say or the kind of outcome it's probably not it's not going to reduce your like I don't know heart disease risk unless it improves your sleep and unless it like lowers your stress so that depends a lot on the person who is taking it I'm going to put it in the A tier because it's pretty effective and safe and multiple multiple benefits what next Carnicine. So carnicine, the biggest effect is this protection against advanced glycation end products, which develop from high temperature cooking, especially proteins and fats. So I think the issue with carnicine is that. It's not very bioavailable, as I've seen. Beta-alanine is the one that actually creates carnosine in your body, so beta-alanine is better than carnosine itself. But beta-alanine also gives you the itch. It makes you itchy. So carnosine alone probably is in the B-tier. Glycine also has anti-advanced glycation end-product effects. So glycine is, I think, better than carnosine for... Protecting against advanced glycation end products. And it's also cheaper. And glycine has other benefits. So beta-alanine. Beta-alanine is the one that converts to carnosine in the body. Or makes carnosine. So that could be better. Like A-tier. And the beta-alanine also lowers cholesterol levels. makes carnosine that reduces advanced glycation end products and also lowers cholesterol and it has some exercise performance benefits as well carnitine so oral carnitine is not bioavailable so it doesn't have any almost effects on fat metabolism or something like that. And the problem with carnitine supplements is that it can convert to TMAO, which is considered like a risk factor for heart disease and kidney disease. But it's more so probably based on the research that people who have kidney disease or heart disease have high TMAO levels. So TMAO itself probably has less of a causal effect on heart disease. But regardless, oral carnitine is not bioavailable. You would need to inject carnitine for it to have effects. Usually people take it for exercise and fat metabolism. So you would need to inject it. I haven't injected any carnitine myself or anything, so I don't know if it works. So there's very little research about injectable carnitine as well. Z-axanthin, so it's, Z-axanthin is the same as like lutein, you know, higher Z-axanthin intake associated with lower rates of macular degeneration, neurodegeneration as well, but the supplemental form is not that studied. glutathione. So I'm a bigger fan of taking glycine and NAC to increase glutathione. So glutathione supplements alone, they can, I guess, it's better to take the precursors for glutathione than... This is interesting. I'm getting a fire alarm in my apartment building right now. So I'm probably gonna have to cut the stream short. So yeah, Gullathane I would put it in the B tier. So that's not as effective as Glycine and NSE. But yeah, I'm sorry about that. I'm having a fire alarm in the apartment building, so I'm gonna have to go. Which tends to happen every once in a while in this building. But yeah, I mean, thanks for watching! This is the list. This is my supplement tier list. I wasn't going to make a full video about it, but a short livestream in celebration of the 200k subscriber I think is worthwhile. And yeah, thanks for watching, thanks for subscribing. 200k, I'm going to be going more towards higher subscribers and growing. So yeah, I'll see you around, and thanks for watching.

You should see it now. Sorry. Yeah, sorry, like I said, it's been a long time since I used the streaming software, so it's kind of new.

Alright, ashwagandha is in the A tier. Nanokinase, I'm also going to put it in the A tier because of that reason. And I do think that it's pretty good.

Okay, now it's there. Sorry. Next supplement, taurine. So this one...

has gotten a lot of, let's say, positive press, positive news recently over the last year. And it kind of started with this mice study that showed it extended lifespan in mice. And I do think that taurine has quite a lot of clinical evidence as well, mostly for metabolic syndrome.

So there are quite a lot of studies that taurine supplementation improves metabolic syndrome in like quite larger doses, three to six. grams per day and it also has some exercise benefits in those quantities. So athletes tend to use taurines. I'm going to put it in the S tier which is the number one tier. Yeah that's better.

All right next up hyaluronic acid. So this one can be useful for skin hydration, skin anti-aging, and the research about hyaluronic acid is mostly done on, it's mostly based on like a few of these clinical trials that show that it helped with skin moisturization and hydration and reduction in wrinkles. So it's not like a massive amount of studies, but, you know, I've used hyaluronic acid and I do think that it works great.

Now there is some of these concerns about that it promotes cancer or something, but animal studies don't support that argument. So even in mice who have cancer, like aggressive cancer, hyaluronic acid didn't increase or promote their cancer any further. So it's kind of safe in that regard. So I wouldn't be afraid of using hyaluronic acid because of the fear of cancer, because even in animal studies they don't find that effect. So it's found to be safe in humans.

And it's also found to support this skin hydration aspect, which I think, you know, depends, yeah, like, how do you grade these tiers? Is it, it's not going to obviously extend your lifespan, hyaluronic acid, but it does have, like, the skin anti-aging effects, and it's relatively safe. So, in that sense, it could be in the S tier, but because, you know, it's kind of, you know, just one effect, mostly, that you see currently in the studies that I've seen, is that the skin hydration aspect.

So, I'll put it just in the 8. here because of that reason so it's not like super miraculous it's not gonna extend your lifespan or anything like that but if you ask in anti-aging is your concern then yeah that is a certainly a good supplement to take only hearing you in the left channel nothing in the right is that correct should be from both or not let's see it should be from both just here left okay that's interesting hmm well it works from here what about now no I guess we need to run with it right now Yeah, sorry about that. That's kind of the issue with live streams. Next up, vitamin C.

I guess vitamin C is generally like a very safe supplement. It does have some research, but yeah, the problem is, again, it's not miraculous. And yeah, like large amounts of vitamin C aren't really shown to provide any significant, let's say, preventive effects against a lot of these chronic diseases. So yeah, if you're like sick or something, then you can use vitamin C, but regular use of vitamin C hasn't been found to really... like reduce the risk of heart disease or something like that and metabolic syndrome etc so that's why you know yeah it's kind of safe and it has some benefits mostly if you're like sick but not a lot beyond that next aspirin is kind of uh not a supplement obviously but it has um like a long track record of use for decades and when it comes to like cardiovascular disease then they don't find it effective for primary prevention, which means that it's not going to prevent the development or the onset of heart disease.

But secondary prevention apparently is recommended by the American Heart Association, so it can have some benefits there. The problem is that if you are at a risk of bleeding or something like that, then it can be an issue because aspirin can increase the risk of bleeding. So, you know, if you're going to fall while taking aspirin, you might have worse outcomes.

So it does have a risk. So that's why they don't recommend it for people who are at a risk of bleeding. But for secondary prevention in heart disease, that's what they do recommend it for. So I'm going to put it in the C tier. There are like some animal studies as well that it can extend.

Actually, yeah, the ITP study, they found that aspirin did extend mice. or mouse lifespan as well. But yeah, I wouldn't think that it's worthwhile to take a lot of aspirin all the time because of the risk of a bleeding for most people.

Omega-3s, you know, old but gold, old but gold supplement. And, you know, omega-3s, in my opinion, are the gold tier because there's so much data that higher omega-3 index is uh associated with lower rates of heart disease alzheimer's and all cause mortality and like it's also like a biomarker that you can measure so you don't know when it comes to taurine or nanokinase you don't have a taurine biomarker generally speaking but you do have it with omega-3s so that's why it's kind of a very great one to um like use in terms of that so you have a marker that you can track the effectiveness over time and yeah just the idea of having a higher omega-3 index is something that we should generally like try to aspire towards eight percent is a kind of the sweet spot eight percent and above. Fisetin so the senolytic that helps with the clearing out the senescent cells the problem with these senolytics is that you don't have a lot of human data yet. There are some animal studies, but these senolytics haven't been shown to extend lifespan.

So fisetin was one of the ones that failed in the IDP trials quite recently. I did find a study today, which I'm going to actually talk about next week on the channel, where some of these senolytics like quercetin and fisetin were found to lower epigenetic age, so lowers the biological age. The problem with these clocks is that they have some issues when it comes to accuracy and the confounding variables. So I would put fisetin into the C tier because of the lack of data currently, and it doesn't really extend lifespan in animals either. Quercetin the same, I would put it, it's just not going to be worth it because of that same reason.

Maybe in a few years we'll have more. like say studies on the senolytics but you know the problem is that you don't necessarily want to inhibit all the senolytic cells either senolytic cells are or senescent cells are important for wound healing as well for example calcium alpha-ketoglutarate so one popular longevity supplement that people use and i guess the idea is that it's been found to lower biological age in humans in a clinical trial The issue is that the company made their own study with their calcium alpha-ketoglutarate, so you would need to take it with a bit of a grain of salt, the results. And they are doing another study, not the same company, but another group of scientists are doing a study with calcium alpha-ketoglutarate, which would probably come out in like next year or something, and we'll see what the results say at that point.

So I'm going to put it currently in the C tier because of that reason. NMN, kind of same, I'll put it in a C tier, because there are quite a lot of human trials right now with NMN, but so far, almost all of them have been quite unimpressive. NMN specifically does improve incidence sensitivity, apparently.

They find that it increases gait speed, etc., but I wouldn't say that it's very convincing at the moment. NR, the same, I would put it in the C tier because of that reason. There are some clinical trials in humans, and the biggest effect from NR is seen to be anti-inflammatory effects. And both of them do raise NAD levels, you know, very dose-specifically. So higher doses of NMN and NR both increase the NAD levels in humans.

But, you know, what do you do with that information? We don't necessarily know yet. Because, yeah, like NAD levels do appear to decline with age, not in all tissues, but that's a general trend and not in all people.

But, yeah, we don't know necessarily if NAD regeneration or increasing NAD would have any actual effects on lifespan. Now, niacinamide is one of the NAD boosters that I do like. And the reason is because it works through a different pathway. So niacinamide goes through the NAD salvage pathway, which is different from the NMN and NR.

So NMN and NR go directly to NAD, whereas niacinamide supports the recycling pathway of NAD. And yeah, the recycling pathway is kind of the more important one for just long-term. sustainable NAD production, which many people underestimate. And yeah, and niacinamide is effective in raising NAD levels. So it's much cheaper than NMN and NR, but it raises NAD equally as well.

Regular niacin, so this one, you know, does also raise NAD levels equally as good as niacinamide. The difference is niacin... causes the flush effect and it does increase HDL cholesterol levels but increasing HDL levels with niacin specifically hasn't been seen to like reduce the rates of heart disease so even if it does raise HDL levels there's no effects on total heart disease events and rates so yeah and that applies generally across the board for all HDL interventions so And the issue with niacin is that in large doses, it can have like liver, harmful effects on the liver.

So I would still, yeah, I guess it's hard to say if it would be B or C. I would put it in the C as of now. Apigenin, so this one is a CD38 inhibitor.

It's like a herbal. You get it from parsley. So this, let's say, compound from herbs. And apigenin has... inhibitor effects on CD38, which is this enzyme that reduces NAD levels.

So high CD38 results in lower NAD levels, and CD38 is like an inflammatory glycoprotein that mostly rises in response to inflammation, and inflammation is one of the biggest consumers of NAD as well, so apigenin can increase NAD through reduction of CD38 and it also has these anti-inflammatory effects as a result of that or or you know that's the reason it raises the NAD levels so I would put it I would still put it to seat here because there's there's not that much more data so yeah it can be great if your if your strategy is okay I need to raise my NAD levels for example you've tested your NAD levels you see that your NAD levels are low then I would use niacinamide and apigenin for example That's like a great stack for that. Garlic, so that can be aged garlic extract, that can be allicin or whatnot. I would put that to... So like, you know, there's a lot of clinical trials, meta-analysis of clinical trials showing the garlic effect on blood pressure and lipids and inflammation and blood sugar, etc. So it just...

It's such a safe supplement, and it has quite a lot of results from clinical trials to show as well. So yeah, I think garlic is a great supplement to use. Collagen. So again, collagen has quite a lot of clinical trials, more so than hyaluronic acid, for example.

And it also has effects on skin aging, like hyaluronic acid. And the issue is that the collagen that kind of is mostly limited to the joint function, skin anti-aging, and there are some studies that it has some like cardiovascular or it helps to modulate the cardiometabolic risk factors as well, like lipids and inflammation, etc. So I would then put it into the S tier because of that.

It's very effective, especially for skin anti-aging. And it has like some additional benefits beyond hyaluronic acid. Whereas, you know, hyaluronic acid currently, I've only seen it has benefits on skin hydration and wrinkles.

But collagen has more benefits than that. All right. You can put it in the chat if there are any issues. Inositol. So this is kind of a sugar.

a molecule that has great effects on blood sugar regulation and exercise performance even and sleep as well. So I like inositol. I think it's a very great, let's say, supplement. There's a sugar substitute.

It doesn't have like any actual sugar in it, but it just tastes sweet like lysine and it has benefits. I would put it in the A tier mostly because there is not a ton of like, you know, clinical trials on inositol. at the moment but it's certainly the one i would regularly use for sleep and blood sugar management for example and glycine let's guess where i'm going to put the glycine now glycine is something that doesn't have like a ton of clinical trials either for let's say the outcomes of interest like cardiometabolic risk factors or sleep even or something like that but it has like something of each of those conditions like it has been seen to improve sleep in humans it has been seen to like affect inflammation and other like blood markers in a positive way it obviously is a part of collagen so it supports collagen synthesis and when it comes to like animal studies then there is yeah quite a lot of studies about glycine extending an animal lifespan, mostly through mimicking this methionine restriction.

And yeah, one of the interesting, like one of the biggest things that I have actually seen from taking glycine is the reduction in the visceral fat. So as you recall from, I guess it was two months ago or something, where I did the visceral fat video of how I reduced my visceral fat. And one of the biggest things that did change was increasing my glycine intake a lot and reducing my methionine intake. Now, I do think that the reduction in methionine had a bigger role to play in reducing visceral fat than increasing the glycine, but low glycine levels are seen to be associated with higher visceral fat in humans.

So, yeah, start glycine maxing if you want to improve visceral fat, for example. But like I said, I think the reduction in methionine has a bigger role to play in this area. But I'm going to put glycine to S-tier. Like I said, I'm kind of, this is my list. For me, glycine is S-tier, forever S-tier.

You know, you can put it in the number one spot here as well. Yeah, for collagen synthesis, for visceral fat, for sleep, for GABA, so it can make you more relaxed. Like I said, some people might react bad to glycine, that they might get some hypoglycemia or headaches or something.

Well, in that case... you might need to like take a lower dose or and take it with food to avoid the hyperglycemia response. Spirulina, so algae supplement.

With these algae supplements, they're a good source of spermidine, dietary spermidine, and some other kind of compounds as well. And dietary spermidine is associated with lower rates of mortality. Now, I don't know if it's causal because healthy foods generally have more spermidine, like mushrooms, cheese, vegetables, those kind of things.

They have a lot of spermidine. But spirulina also has one of the highest dietary spermidine out there. I don't take spirulina myself, but I would put it in the B tier.

in my opinion. Methylene blue is a popular supplement, or not a massively popular, but it has like a niche of people that do use it. And I did make a video about methylene blue last year as well. And it does appear to have effects on skin anti-aging. So it can have like...

like inhibits senescent cells anti-inflammatory effects so but yeah like there's no massive amounts of human trials with it obviously it is like on the world health organization's list of essential medicines if i'm not mistaken and they do use it for for certain medical conditions at the hospital but i'm not really convinced that i would start maxing methylene blue at the moment so i'm gonna currently put it into the B tier. It probably has effects on skin anti-aging, but there's no clinical trials to confirm it yet. Multivitamin, so now this is like very context dependent, like which multivitamin are we talking about and what does that multivitamin have? Because, you know, multivitamin is such an umbrella term that, you know, you could...

You could almost categorize anything in here. And all these multivitamins have different ratios of different vitamins and minerals. And it's hard to say, okay, what is the gold standard? Now, when it comes to the studies, then there are, yeah, like these few clinical trials on elderly people that multivitamin use is associated with better cognition in the later years. But there's other more longitudinal studies that find that multivitamin use has almost like no significant effect.

So I personally am not taking a multivitamin. I have a pretty good diet. I'm getting plenty of nutrients from my diet. So I don't think it's necessary to kind of have this insurance policy for your micronutrients in the form of a multivitamin.

But again, it depends a lot on the type of a multivitamin. Now there might be some multivitamins that are good. Most of them are probably not good. So I'm going to put it into the D tier. right now because um yeah it's just hard to say which multivitamin are we talking about creatine creatine obviously is the og of sports supplements and probably has the most studies out of all these supplements here so i'm going to put creatine in the s tier it has you know decades of research about sports performance muscle growth speed power and those kind of things.

And like I said in one of my recent videos, that it also has a lot of brain benefits. So I would use creatine for, let's say, cognitive health as well and cognitive anti-aging, if that makes sense. Melatonin, another S-tier supplement for me.

So, you know, I'm a huge fan of melatonin, not because of the sleep benefits. You know, I would... I would be fine if melatonin had no benefits on sleep.

I have no issues with sleep, but the reason I like melatonin is because of these anti-inflammatory, antioxidant effects. So melatonin is a very powerful antioxidant. It actually regulates glutathione production, which is considered to be the master antioxidant.

But because melatonin is, let's say, at a higher hierarchy of antioxidants, then I would say that melatonin should be called the master. antioxidant and melatonin levels go down with age quite a lot almost like tenfold compared to your teenage years and yeah i think that's an issue so yeah melatonin supplementation is in the s tier in my opinion magnesium as well s tier supplement so like almost everyone should or would benefit from taking some magnesium very safe unless you have some kidney issues and yeah it's hard to get from food in a lot of the cases. And a lot of the food has lost a lot of the magnesium as well because of soil erosion, etc. Vitamin D3. So vitamin D3 obviously can be useful if you have low vitamin D levels.

There doesn't appear to be any preventive effects on... these chronic diseases if you have, let's say, normal vitamin D levels. But low vitamin D levels themselves are associated with obviously higher mortality, higher cardiovascular disease, etc.

Of course, getting it from the sunlight is better than from a supplement. You get a lot of the other benefits from the sunlight that you don't get from the supplement, such as this infrared radiation, circadian rhythm alignment, etc. Yeah, the supplement alone, just the vitamin D3 supplement alone is not that great.

It can raise your vitamin D levels, which we don't necessarily know if it is going to be better in the absence of the sunlight, the infrared radiation. So I'm going to put it into the C tier because of that reason. Vitamin K2, so usually if you take vitamin D3, they recommend to take K2 as well.

So support that. coagulation and like i guess directing calcium into the bone at k2 i would put in the eight tier there are some clinical trials on k2 supplementation that they do reduce plaque scores in people who have higher calcium scores and dietary k2 intake is also associated with lower rates of heart disease and lower old cause mortality so that's why i'm going to put it in the can you make the camera smaller all right you it's gonna go like this uh yeah so dietary k2 intake is associated with lower heart rate sorry lower heart disease rates and lower all-cause mortality right dhea this one is a hormone And I don't think that you should take DHEA just because of no reason. I do think that people who have low DHEA levels appear to, or it can be good to increase DHEA levels, because low DHEA levels are also associated with higher mortality, higher rates of heart disease, and with age, you do see a decline in DHEA levels. Now, my DHEA levels are fine. I'm not taking DHEA.

But if I was... If I was going to be like 60 years old with low DHEA levels, then I would consider taking that. And there are some studies on DHEA as well, which makes it more appealing, but I'm going to put it in the B tier at the moment. So there's no additional life extension effects that I know of.

A lithium orotate. you know this mineral is usually used for like a bipolar disorder but a lot of like i guess biohackers and health enthusiasts have also started to use microdose lithium orotate one milligram a day to support mood plus there might be some let's say benefits on brain aging which like higher lithium you Higher lithium levels in the drinking water are associated with lower rates of suicide and lower rates of homicide even. But is it worthwhile to take it as a supplement?

Because of that reason, it depends a lot on your area and whether or not you're getting enough lithium. So if people take a microdose of lithium as a preventive measure, I'm not doing it myself. So I would put it in the C tier as of now.

SIRT6, so this supplement, this one, you know, SIRT6 is the only sirtuin that has been found to extend lifespan in animals. The other sirtuins haven't been found to do that. So SIRT6 theoretically would be the most, let's say, the best longevity sirtuin.

But the issue is, yeah, that... There's almost like no other research about it as of now. So that's why I'm going to put it in the C tier because of that reason. CoQ10. So CoQ10 appears to have benefits on fatigue.

And they say it helps with cardiovascular health. But the evidence for that is limited, that it would actually have any effects in preventing heart disease or something like that. So CoQ10 I'm going to put into C tier because of the limited evidence.

NAC, so there's... Quite a lot of these studies with glycine and NSE that they help with a lot of these hallmarks of aging in elderly people like inflammation, gait speed, grip strength, body composition, waist circumference and those kind of things. And NSE generally is also like very safe.

It increases glutathione. I'm going to put it in the S tier because of that reason. Berberine.

So I like berberine. I think it's great. A lot of people call it like nature's metformin, which, you know, it does reduce blood sugar levels, but it's not nearly as effective as metformin for blood sugar regulation.

Berberine is much better at lowering lipids, like cholesterol, than it is for lowering blood sugar. And it does help with weight loss as well, so reducing waist circumference in human clinical trials. And there's also, yeah, like this stories about berberine being nature's ozempic because of the weight loss trials. But again, it's not as effective as ozempic.

It's not as effective as metformin, but it does have those effects. So it does lower blood sugar. It does lower lipids.

It does lower waist circumference. And because of that reason, I'm going to put it in the A tier. The issue is with berberine is that it... It probably reduces your VO2 max, similar to metformin, and it probably has inhibitory effects on muscle growth, if you take it chronically.

So that's why it's not in the S tier. Next, metformin. So again, like I said, metformin has, you know, effects on lowering blood sugar, and it is for diabetics, life-saving, you know, diabetics who take metformin live longer than those who don't. And there was this kind of idea that metformin, even in non-diabetics, is going to extend their lifespan.

But yeah, those studies weren't properly controlled for, and they don't. So if you don't have diabetes, you're not going to live longer by taking metformin, at least based on the current evidence. But it does certainly have a lot of benefits for diabetics. In animals, metformin doesn't extend lifespan either. Although there was this recent study that I'm going to make a video about next week, that metformin interventions did result in lower biological age scores.

So what does that mean? What does a lower biological age score mean? Depends a lot on who you ask and what kind of a clock did they use to measure that biological age.

So yeah, there's not a lot of animal studies even to suggest that metformin would have longevity benefits. But again, it's very beneficial for diabetics. So I'm going to put it in a D tier because it does reduce via to max.

It does potentially result in lower muscle growth as well in humans. So for otherwise healthy people, it's not really worth it unless you have higher blood sugar levels or if you're trying to keep your blood sugar levels super low for some reason. Rapamycin, you know, this is the goat. This is the goat.

life extension molecule. It's shown the most impressive life extension in animal studies. Of course, there's no human studies for longevity right now, but my opinion about rapamycin has changed over the last two years or something. In the beginning, I might have had more worries about rapamycin that it would result in lower muscle growth or that it has some negative effects or that it would like...

weaken your immune system because it is used in organ transplantation to prevent organ rejection. So it suppresses your immune system if you take it during organ transplantation. But if you use it acutely, like once a week or something like that, then it doesn't apparently suppress your immune system.

And the studies on elderly people who take rapamycin have found that it actually enhances immune system function. Yeah, that has kind of changed my opinion about rapamycin a little bit, and it potentially doesn't even result in lower muscle growth either. So there's this kind of weird dichotomy with mTOR and muscle growth, which, yeah, I haven't found the complete answer to yet from the studies, that chronic mTOR suppression apparently does result in lower muscle growth, but acute mTOR suppression... might even preserve muscle better than chronic activation of mTOR.

So that's why I can't put rapamycin to the S tier because it doesn't have that much clinical trials in humans, and I'm not taking rapamycin myself at the moment. But I do think that it probably will. It has been certainly shown to extend animal lifespan repeatedly.

In humans, it appears to have benefits on the immune system in elderly people. Now, is it going to extend human life spell? I don't know.

You know, we'll see in a few years when more studies come out. You know, I could put it in the D tier because of that reason, because of the uncertainty. But I will put it into B tier right now because I think the potential is there.

We just need more studies in the next few years. So, yeah, it certainly has the biggest... potential for becoming the first world's first geo protective drug that it would be used to slow down aging in humans but yeah it's too early to say next up reservatrol so this is another one of those popular longevity supplements that doesn't really hold up the hype in my opinion i'm going to put it in a d tier So it's kind of similar to metformin that it has negative effects on fitness, it can lower VO2 max, and it also lowers testosterone levels in men or androgens.

And the life extension effects in animals aren't that great either. Most of the studies have been seen to be debunked or not accurate. And there is like one study where reseratrol did extend lifespan in mice, but those mice were like severely obese.

So it's not life extension. It's just living longer with obesity, if that makes sense. So but there are like again, but, you know, actually in human trials, reseratrol does improve like lipids and blood sugar.

So, yeah, if you have obesity or diabetes, then reseratrol can be great. But it's not, again, like beneficial for otherwise healthy people, in my opinion. Yeah, curcumin.

So research about curcumin, mostly the most impressive results about curcumin is the anti-inflammatory effects. So there's quite a lot of clinical trials with curcumin showing anti-inflammatory effects, so lowering inflammation and CRP. I'm going to put it in the A tier because of that. Yeah, glucosamine sulfate. So this can be useful for joints, also has anti-inflammatory effects.

You know, from the observational data, you can find that glucosamine supplementation is associated with lower rates of heart disease and lower heart causality. But, you know, the problem with that is that if you take glucosamine, then you're probably like a healthier person, or you pay attention to your health more by taking glucosamine. So... It's hard to say if there's like any causal link there, but generally glucosamine has benefits on the joints in clinical trials as well. So I'll put it in, you could put it in the A tier.

It's like, you know, just general anti-inflammatory. It's certainly better than vitamin C or like spirulina, in my opinion. Actually, I would maybe put niacinamide here, but because there's not a lot of, let's say, outcome studies with niacinamide, like, I would put it here because it does raise NAD levels, but there's not a lot of other, like, outcome studies, in my opinion.

And lastly, TMG, so trimethylglycine. This supplement, you know, has benefits on methylation, homocysteine levels, which worked great for me, lowered my homocysteine levels. And it has exercise performance benefits as well.

So I'm going to put, I'm a new fan of TMG because of my own, let's say, blood markers that improved with TMG. I didn't notice any fitness or exercise benefits from TMG. But yeah, I'm going to put it in the S tier right now. So this is the list at the moment. You know, you probably have a few more supplements that you want to add.

So I'm going to like answer a few. of these supplements that I might have missed. So if you have any questions, okay, what supplement should belong where?

But keep in mind, this is again my personal list with my own personal biases. Astaxanthin, that's a good one. I forgot about that. Astaxanthin, you know, I'm a big fan of Astaxanthin.

I think, you know, for me, it's in the S tier, but I'm going to put it in the A tier. Because... It has anti-inflammatory effects and it can lower blood pressure, but mostly in people who have high blood pressure or high inflammation. So it's probably not going to have additional anti-inflammatory effects or blood pressure lowering effects in otherwise unhealthy people.

But it does have skin benefits, protecting the skin against UV radiation. So I'm going to put it in the A tier, but it can also be considered in the S tier. in my personal list. I take astaxanthin every day myself. Lutein.

Lutein. So this carotenoid, good for the eyes and brain. So the thing with lutein is that, yes, dietary lutein intake is. associated with lower risk of macular degeneration and lower risk of lower rates of neurodegeneration as well but you know it's dietary lutein mostly I'm gonna put it in the B tier currently I do think that taking some lutein every day can be useful for eye health as like insurance policy but we probably need more data about that It's certainly not harmful, in my opinion.

What next? Red yeast rice. So this supplement is mostly used for lipids, so lowering cholesterol.

And yes, there is clinical trials showing that effect. The issue with bread rice is that it can also, because it's a herbal supplement, herbal supplements tend to have some negative effects on the liver. So it can elevate liver enzymes, especially if it's like not a clean source of the herb. So I'm going to put it in the B tier, similar to lutein. It's not, again, it's not going to be as effective as like statins or something for lowering cholesterol.

But it does do so a little bit. BPC-157, so peptide, you know, BPC-157 probably has no life extension effects. I'm pretty sure of that. And the, you know, the issue with BPC is that...

Yes, it can have regenerative effects on tendon health or tendon integrity and injuries, but it's after the fact of an injury. If you don't have an injury, then you probably aren't going to see any benefits from PPC-157. But PPC has general anti-inflammatory effects as well, systemic anti-inflammatory effects.

It might have gut health effects based on animal studies. It might have brain health effects as well. So I would, because of the limited research, I'll put BPC in the C tier.

Because it's not going to have life extension effects. Yeah, like I said, I'm pretty sure of that. But it's very useful.

If you have an injury, then BPC might be in S tier. But, yeah, like I said, if you don't have an injury, then it's not going to have a lot of effects. So it's next Tongkat Ali.

So Tongkat Ali, it's going to increase testosterone. If your testosterone is, let's say, medium to low, if you have very high testosterone, then it's probably not going to do it. Although I might be wrong.

I haven't taken Tongkat Ali for like longer periods of time. But in some studies, it does appear to work. I'm gonna put it and again depends what your goal is if your goal is testosterone maxing then it can be for sure in the stack to use based on the yeah in my opinion it will be in the b tier or a tier somewhere between there we can put it in the a tier what's next Pterostilbene.

So this one is a kind of cousin molecule to resveratrol. It belongs in the D tier. It has even less studies than resveratrol.

So, yeah, I don't think it is very effective. Theanine. So theanine improves sleep in humans.

Can have, like, angelic effects. You know, it's est here because it's, like, safe. It has, probably most people will have some effect from taking theanine.

But... the effect size I would say or the kind of outcome it's probably not it's not going to reduce your like I don't know heart disease risk unless it improves your sleep and unless it like lowers your stress so that depends a lot on the person who is taking it I'm going to put it in the A tier because it's pretty effective and safe and multiple multiple benefits what next Carnicine. So carnicine, the biggest effect is this protection against advanced glycation end products, which develop from high temperature cooking, especially proteins and fats.

So I think the issue with carnicine is that. It's not very bioavailable, as I've seen. Beta-alanine is the one that actually creates carnosine in your body, so beta-alanine is better than carnosine itself.

But beta-alanine also gives you the itch. It makes you itchy. So carnosine alone probably is in the B-tier.

Glycine also has anti-advanced glycation end-product effects. So glycine is, I think, better than carnosine for... Protecting against advanced glycation end products. And it's also cheaper. And glycine has other benefits.

So beta-alanine. Beta-alanine is the one that converts to carnosine in the body. Or makes carnosine.

So that could be better. Like A-tier. And the beta-alanine also lowers cholesterol levels.

makes carnosine that reduces advanced glycation end products and also lowers cholesterol and it has some exercise performance benefits as well carnitine so oral carnitine is not bioavailable so it doesn't have any almost effects on fat metabolism or something like that. And the problem with carnitine supplements is that it can convert to TMAO, which is considered like a risk factor for heart disease and kidney disease. But it's more so probably based on the research that people who have kidney disease or heart disease have high TMAO levels.

So TMAO itself probably has less of a causal effect on heart disease. But regardless, oral carnitine is not bioavailable. You would need to inject carnitine for it to have effects. Usually people take it for exercise and fat metabolism.

So you would need to inject it. I haven't injected any carnitine myself or anything, so I don't know if it works. So there's very little research about injectable carnitine as well. Z-axanthin, so it's, Z-axanthin is the same as like lutein, you know, higher Z-axanthin intake associated with lower rates of macular degeneration, neurodegeneration as well, but the supplemental form is not that studied.

glutathione. So I'm a bigger fan of taking glycine and NAC to increase glutathione. So glutathione supplements alone, they can, I guess, it's better to take the precursors for glutathione than...

This is interesting. I'm getting a fire alarm in my apartment building right now. So I'm probably gonna have to cut the stream short. So yeah, Gullathane I would put it in the B tier. So that's not as effective as Glycine and NSE.

But yeah, I'm sorry about that. I'm having a fire alarm in the apartment building, so I'm gonna have to go. Which tends to happen every once in a while in this building.

But yeah, I mean, thanks for watching! This is the list. This is my supplement tier list.

I wasn't going to make a full video about it, but a short livestream in celebration of the 200k subscriber I think is worthwhile. And yeah, thanks for watching, thanks for subscribing. 200k, I'm going to be going more towards higher subscribers and growing.

So yeah, I'll see you around, and thanks for watching.

Transcript for:Supplement Effectiveness Tier List

Transcript for:
Supplement Effectiveness Tier List