Rhonda Patrick

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 dual water/fat-soluble antioxidant with solid evidence for diabetic neuropathy and blood sugar support, and a reasonable safety profile.

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

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

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.

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.

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

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.

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.

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.

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.

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.

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.

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

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.

An antioxidant essential for immune function, collagen synthesis, and iron absorption — the immune benefit is modest and most reliable for shortening colds under heavy physical stress.

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.