Supplements Decoded
Every supplement makes a promise. We trace each one to the mechanism it is supposed to act on, then check whether that actually happens in humans, with every claim graded from A (human trials) to D (mechanism only).
The best supplements for longevity, graded by evidence
Most "best longevity supplements" lists are written by people selling them. Here's the opposite: what each popular supplement actually does, how strong the evidence is, and the ones that have done more harm than good.
Supplements DecodedSpermidine: autophagy from your plate?
A molecule found in wheat germ, soybeans and aged cheese triggers your cells' recycling system and extended life in mice. Eating more of it was linked to longer life in people. Then the first long human trial came in.
Supplements DecodedTaurine and aging: the breakthrough, and the plot twist
In 2023, one of the world's top journals announced that a cheap nutrient found in energy drinks could slow aging. Two years later, the same journal published a study that pulled the rug out from under the human side of the story.
Supplements DecodedCreatine for the brain and aging, not just muscles
The gym supplement your nephew takes may be one of the best-studied tools for aging well. And the newest research isn't about biceps; it's about the brain.
Supplements DecodedWhich type of magnesium for what?
Walk down any supplement aisle and you'll find six kinds of magnesium, each promising something different. Most of the differences come down to two things: how well it absorbs, and what it does to your gut.
Supplements DecodedResveratrol: what happened to the red wine miracle?
It was the most exciting longevity molecule of the 2000s: found in red wine, it extended life in yeast and promised to switch on the body's anti-aging genes. A drug giant paid $720 million for it. Then the human story quietly fell apart.
Supplements DecodedOmega-3 and aging: what the newest data actually shows
For years, fish oil was sold as heart insurance for everyone. A massive trial said otherwise. Then in 2025, a new study suggested it might slow the clock in a different way. Here's how both can be true.
Supplements DecodedVitamin D and K2 together: why it matters, and what's hype
"Take D3 with K2 so calcium goes to your bones, not your arteries" is one of the internet's favorite rules. Part of it rests on solid biology. Part of it is still waiting for proof.