Supplements
The supplement industry generates over $177 billion annually, and the vast majority of that money is wasted on underdosed formulations, poorly absorbed compounds, and products that exist because of marketing rather than research. Walk into any health store and you will find hundreds of bottles making claims that range from exaggerated to outright fraudulent.
Every article in this section starts with the same question: what does the peer-reviewed evidence actually say? We pull from randomized controlled trials published in journals like the Journal of the American College of Nutrition, Nature Aging, and the Journal of Clinical Endocrinology. When evidence is strong, we say so. When it is preliminary or based on animal models, we are explicit about those limitations.
Topics here include bioavailable forms of essential minerals like magnesium and zinc, the NAD+ precursor debate between NMN and NR, omega-3 dosing strategies, and nootropic compounds with actual clinical data behind them. We also cover what to avoid: the supplements with inflated claims and minimal evidence that crowd store shelves.
The goal is not to sell you a stack. It is to give you enough information to make decisions based on your own bloodwork, your own health data, and your own risk tolerance.
Go deeper
The Outlive Protocol: Supplements
The evidence-based guide to the only supplements worth your money. Cut through the noise, know what works.
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The Magnesium Problem: Why 68% of Americans Are Deficient and What Actually Works
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Frequently asked questions
How do I know which supplements are actually worth taking?
Start with bloodwork. A comprehensive metabolic panel and micronutrient test will reveal actual deficiencies rather than guessing. The supplements with the strongest evidence base for most people are vitamin D, magnesium, and omega-3 fatty acids, but dosages should be based on your own lab values, not generic recommendations.
Are expensive supplement brands better than budget options?
Not necessarily. What matters is the form of the compound, the dose per serving, and third-party testing. A $15 bottle of magnesium glycinate from a tested brand can outperform a $50 proprietary blend. Look for NSF or USP certification and check the actual milligrams of elemental mineral, not just the total compound weight.
Can I get everything I need from food alone?
In theory, yes. In practice, soil depletion, food processing, and modern dietary patterns make it difficult for most people to hit optimal levels of key micronutrients through food alone. The NHANES data consistently shows widespread deficiencies in magnesium, vitamin D, and omega-3 fatty acids across the US population.