Ben Greenfield

Specifically the aged (Kyolic-style) form of garlic with several RCTs showing modest but real reductions in blood pressure and cholesterol.

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.

An Ayurvedic herb with multiple RCTs supporting memory enhancement — but effects require 8-12 weeks of consistent use and are most pronounced for memory acquisition.

A plant alkaloid with strong clinical evidence for lowering blood sugar, often compared to metformin in efficacy for glycemic control.

A trace mineral with emerging but limited evidence for bone health and hormone metabolism — not yet established as essential in humans.

An amino acid that boosts nitric oxide production — good evidence for improving exercise performance and blood flow, though effect sizes are moderate and study quality varies.

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

An essential trace mineral required for energy production, connective tissue formation, and iron metabolism — rarely needed as a standalone supplement unless zinc supplementation depletes it.

A mitochondrial coenzyme critical for cellular energy production, with good evidence for heart health support and addressing statin-related depletion.

A medicinal mushroom with promising but preliminary evidence for improving oxygen utilization and endurance — most human trials are small and short.

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.

Enzyme supplements with strong evidence for specific deficiencies like lactose intolerance, but much weaker evidence for general digestive discomfort in healthy people.

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

A senolytic flavonoid with striking mouse data on clearing senescent cells, but human clinical trials are only just beginning — the longevity case is still unproven.

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.

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.

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

A medicinal mushroom with fascinating NGF-boosting potential in animal studies, but human clinical evidence remains limited to a few small pilot trials.

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.

Pyrroloquinoline quinone shows mitochondrial support in cell and animal studies, but human evidence is limited to small pilot trials with modest results.

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.

A medicinal mushroom with centuries of traditional use and interesting mechanistic data, but limited rigorous human evidence for immune and sleep claims.

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

A tar-like Himalayan mineral resin with one legitimate testosterone RCT behind it and a real, well-documented heavy-metal contamination problem.

An autophagy-promoting polyamine with promising epidemiological links to longevity, but interventional human evidence is still early-stage.

A conditionally essential amino acid with solid evidence for cardiovascular protection and emerging longevity interest, though human lifespan data is still absent.

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

A fat-soluble antioxidant that protects cell membranes — essential from food, but supplementation evidence is mixed and high doses may carry risk.

Directs calcium toward bones and teeth and away from arteries — promising evidence for cardiovascular and skeletal health, especially alongside vitamin D.

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