Peter Attia

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.

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

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.

A real adrenal hormone that declines sharply with age — genuine hormonal effects are well documented, but proven functional benefits in healthy adults are thin, and it's banned in competitive sport.

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.

HEPA air purifiers are a well-established, evidence-backed tool for reducing airborne allergens and particulate matter indoors — direct relief of allergy and asthma symptoms is plausible but less consistently supported.

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 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.

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.

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.

A flavonoid with decent anti-inflammatory and immune evidence, plus emerging senolytic interest when paired with dasatinib.

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.

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

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

The marquee claim — that it protects bone during weight loss — was debunked by the largest trial to date; it may still add useful training load.

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