Andrew Huberman

A bioavailable choline source with some RCT support for cognition and power output — promising but the trial base is still thin for healthy adults.

A flavonoid abundant in chamomile with preliminary evidence suggesting mild relaxation and neuroprotective properties, though human data remains thin.

An adaptogen with real RCT data for stress and cortisol reduction — not Grade A because trial sizes are small and long-term data is limited.

Cold water immersion has decent evidence for reducing post-exercise soreness and inflammation, but the hype often outpaces what the science actually supports.

Hydrolyzed collagen with growing RCT evidence for skin elasticity and joint comfort, though the effect sizes are modest and the mechanisms are still debated.

Active mattress cooling is the rare device with an independent RCT behind it — but the win shows up in how rested you feel, not in objective sleep-stage data.

The most-studied sports supplement in history — strong evidence for strength and power, emerging evidence for cognitive benefits.

The active compound in turmeric with solid anti-inflammatory evidence, though poor bioavailability limits its effectiveness without enhanced formulations.

Sodium, potassium, and magnesium for hydration and performance — replacing what you lose in sweat during prolonged exercise is settled, uncontroversial science.

A Nigerian shrub hyped on social media for testosterone support, but with virtually no human clinical evidence and notable safety concerns from animal studies.

One of the most-studied herbal supplements in history, with mixed but meaningful evidence for circulation and cognition — though the large dementia-prevention trials were negative.

The simplest amino acid with surprisingly good RCT evidence for improving sleep quality and supporting collagen synthesis.

Infrared saunas show meaningful cardiovascular and recovery benefits, but detoxification and skin-health claims remain unproven by direct evidence.

A sugar alcohol with good RCT evidence for reducing anxiety and panic symptoms at high doses, with additional data for PCOS — but requires gram-level dosing.

An essential trace mineral required for thyroid hormone production — deficiency causes hypothyroidism and is common in regions without iodized salt, but excess can also disrupt thyroid function.

The body's most abundant amino acid with strong evidence for gut barrier integrity and immune support in stressed populations, but less clear benefit for healthy people.

A calming amino acid from tea with solid RCT evidence for reducing stress and improving focused attention — without causing drowsiness.

An amino acid precursor to dopamine and norepinephrine with good evidence for preserving cognitive performance under acute stress — less clear benefit under normal conditions.

A foundational mineral most people under-consume — strong for correcting inadequacy, modest (not magical) for sleep.

The most well-studied sleep supplement with strong evidence for sleep onset and jet lag — but effective at much lower doses than commonly sold.

N-acetyl cysteine is a glutathione precursor with strong evidence for liver protection and respiratory support, backed by decades of clinical use.

Animal data on NAD+ restoration is genuinely exciting, but human evidence that it slows aging remains thin — the most hyped longevity buy relative to what's proven.

EPA and DHA from fish oil have strong cardiovascular and cognitive evidence — but dose, form, and freshness matter more than most labels suggest.

A phospholipid with moderate RCT evidence for cognitive function in older adults and cortisol modulation after exercise — effects in healthy young adults are less established.

Live microorganisms with real evidence for specific gut conditions — but strain specificity matters enormously, and most products don't tell you enough.

Red light therapy (photobiomodulation) has growing RCT support for skin health and exercise recovery, though optimal protocols are still being defined.

The famous 'red wine molecule' has disappointing human translational evidence despite decades of hype — a classic case of animal data not panning out.

An adaptogenic herb with solid RCT evidence for reducing mental fatigue and improving stress resilience, particularly under demanding conditions.

An essential trace mineral critical for thyroid function and antioxidant defense — beneficial for those with low selenium status, but excess carries risk.

Ring and wrist trackers are reasonably accurate at detecting whether you're asleep, mediocre at detecting which sleep stage you're in, and unproven as a way to actually improve your sleep.

Broccoli-derived compound that activates the Nrf2 antioxidant pathway, with emerging evidence for metabolic and neuroprotective benefits.

A Southeast Asian herb with emerging but limited human evidence for testosterone support, stress reduction, and physical performance.

The sunshine vitamin most indoor-dwellers are low in — strong evidence for bone health and immune function, reasonable for energy.

The most-studied protein supplement — strong and consistent evidence for supporting muscle protein synthesis, recovery, and lean mass gains when combined with resistance training.

An essential trace mineral with good evidence for immune support — most people get enough from food, but certain groups benefit from supplementation.