Dr. Matt Ranks Longevity Supplements: The Winners and Total Scams

In this video, Dr. Matt Kaeberlein ranks 13 popular longevity supplements based on scientific evidence, categorizing them into "strong," "good," "promising," "overhyped," or "avoid" (1:41). He emphasizes that the supplement industry is often filled with hype and questionable science (0:00).

Here's a breakdown of his rankings and reasoning:

Fucoidan (2:27): Ranked as "avoid" due to extremely weak longevity data and concerns about purity and contamination from sourcing. The effective dose for humans, extrapolated from mouse studies, would be an unfeasible 50 grams per day (3:51).

Fisetin (8:04): Placed in the "overhyped" category. While a putative senolytic, mouse lifespan effects haven't been reproducible, and human clinical trial data is still early and weak (8:14).

Lithium Orotate (8:54): Categorized as "strong," though Dr. Matt admits he might have been overly enthusiastic. Strong epidemiological data links lithium in drinking water to lower mortality and dementia risk, supported by preclinical animal data (9:19).

Resveratrol (11:51): Firmly in the "avoid" category, labeled as the "most overhyped longevity intervention ever." The initial lifespan extension reports in yeast were found to be incorrect, and meta-analyses show no effect on lifespan (12:41).

Creatine (13:24): Ranked as "strong." Dr. Matt highlights solid evidence that 3-5 grams per day combined with resistance training significantly improves body composition. It also shows protective effects on the brain (13:20).

CoQ10 (14:58): Placed in the "overhyped" category. While an essential mitochondrial co-factor and useful for certain heart conditions, there's no strong evidence that supplementation meaningfully affects aging or longevity in healthy people (15:37).

SS Peptides (SS-31/Elamipretide) (15:53): Categorized as "avoid" for healthy individuals, as it's a prescription medication, not a supplement. Despite localizing to mitochondria and potentially improving some functions, there's no strong evidence for general longevity benefits, and concerns exist about purity, dosing, and long-term safety in humans (16:11).

Proprietary "Anti-Aging" Blends (24:09): Strongly advised to "avoid." Dr. Matt states that anything marketed as "anti-aging" is misleading, and blends often lack transparency regarding ingredients, purity, and consistent activity across batches (23:51).

NAD+ Precursors (24:55): Placed in both "promising" and "overhyped." While boosting NAD might be beneficial in some contexts, the idea of universal age-related decline is a myth, and preclinical data is mixed regarding reproducibility and lifespan effects. Human clinical trials are early, and costs can be high (25:04).

Omega-3 (27:17): Ranked as "strong." Dr. Matt recommends measuring omega-3 levels and supplementing to reach an optimal range (greater than 8% omega index, EPA + DHA) due to extensive epidemiological data and plausible biochemical mechanisms for reducing mortality and improving heart and brain health (27:26).

Vitamin D (28:47): Also ranked as "strong." Similar to omega-3, Dr. Matt advises measuring levels and supplementing to achieve an optimal range (e.g., 50-60 nanograms per deciliter), noting that individual needs vary and it takes time to reach steady-state levels (28:27).

Fatty 15 (Pentadecanoic Acid) (29:24): Considered "overhyped" but potentially "promising." Dr. Matt views it more as a marketing phenomenon due to a lack of human clinical trials on supplementation benefits and essentially non-existent animal data for longevity (29:47).

Urolithin A (31:01): Placed in the "good" and "promising" categories. It's thought to be a mitophagy activator, with good animal data showing lifespan extension in worms and healthspan benefits in mice. Early human trials show some positive effects, though the overall impact is likely small compared to interventions like exercise (31:21).

In his final ranking (32:31), Dr. Matt positions Creatine as the top supplement due to its proven benefits and safety, followed closely by Omega-3 and Vitamin D. Lithium Orotate comes next, with Urolithin A and NAD+ precursors following. CoQ10, Resveratrol, Fatty 15, and Fisetin are lower on the list, while Proprietary Anti-Aging Blends, Fucoidan, and SS Peptides are at the bottom, primarily due to safety concerns, lack of data, or misleading marketing (34:41).

These 7 Brain Supplements Will Define 2026 Winners

This video discusses seven nootropic supplements that can enhance brain function and help individuals thrive in 2026.

Here's a breakdown of the key supplements and their benefits:

Lion's Mane Mushroom (1:46)

Stimulates nerve growth factor (NGF), promoting neuron regeneration and combating cognitive decline.

Recommended dosage: 500-2,000 mg/day, ensuring the extract includes both fruiting body and mycelium.

L-Theanine (3:22)

An amino acid from green tea that promotes calmness and alertness without jitters.

Boosts alpha and theta brain waves, increasing dopamine, GABA, and serotonin.

Pairs well with caffeine (2:1 ratio of L-Theanine to caffeine) to smooth out its effects.

Recommended dosage: 150-200 mg as needed during the day.

Magnesium L-Threonate (4:38)

A form of magnesium that effectively crosses the blood-brain barrier.

Regulates ion channels for proper neuron communication, improving cognitive performance.

Addresses issues like anxiety, depression, brain fog, and poor memory linked to magnesium deficiency.

Recommended dosage: 1,000 mg before bed for improved sleep.

Citicoline (CDP-Choline) (5:58)

A powerful nootropic for memory and cognitive performance.

Provides choline to produce acetylcholine (for learning and memory) and boosts phosphatidylcholine for brain cell integrity.

Recommended dosage: 250-300 mg twice a day (morning and early afternoon).

Bacopa Monnieri (7:33)

An Ayurvedic herb that enhances learning and memory by repairing damaged neurons and promoting new nerve growth.

Improves memory retention, reduces anxiety, and enhances information processing speed.

Effects are typically seen after a few weeks of consistent use.

Recommended dosage: Up to 750 mg/day of a standardized extract (20% bacosides), taken with a meal.

Rhodiola Rosea (8:54)

An adaptogen that helps the body cope with physical, chemical, and environmental stress.

Regulates cortisol levels and supports dopamine and serotonin production.

Effective for chronic stress, burnout, and mental fatigue.

Recommended dosage: 150-200 mg/day of a standardized extract (3% rosins, 1% salidroside), taken in the morning or early afternoon.

L-Tyrosine (10:40)

An amino acid precursor to dopamine, norepinephrine, and epinephrine, crucial for motivation, focus, learning, and stress response.

Replenishes neurotransmitters during high-stress situations.

Recommended dosage: 500 mg two or three times per day.

The video also offers options for building a nootropic stack:

Building a personalized stack (12:12) by buying individual supplements.

Using a pre-formulated nootropic stack (12:23) like Mind Lab Pro, which combines many of these ingredients.

Personal consultations (12:58) for tailored advice on building a stack.

Joining their YouTube membership program (13:35) for ongoing support and feedback.

Every Life Changing Vitamin & Mineral You Should Probably Be Taking Explained

This video explains the importance of various vitamins and minerals for your body's optimal functioning. It highlights how deficiencies in these essential nutrients can lead to common issues like fatigue, brain fog, and poor sleep, and how proper supplementation can alleviate these problems.

Here's a breakdown of the key vitamins and minerals discussed:

Vitamin D (0:00-1:37): Functions like a hormone, regulating cell communication, growth, and immune response. Deficiency can cause depression, hair loss, and fatigue. It's often paired with Vitamin K2 (1:09) to direct calcium to bones.

Vitamin B12 (1:37-2:58): Crucial for rebuilding the nervous system, DNA repair, and neurotransmitter production. It helps eliminate brain fog, restore energy, and sharpen memory. Vegans and older adults are at higher risk of deficiency.

Vitamin B1 (Thiamine) (2:58-4:09): Essential for metabolizing alcohol and converting glucose into cellular energy. It can reduce anxiety, improve stress tolerance, and treat restless leg syndrome.

Zinc (4:09-5:17): Boosts the immune system by producing T-cells that fight viruses and helps regulate the immune response to prevent inflammation. It can also heal stomach ulcers.

Selenium (5:17-6:36): Converts inactive thyroid hormone (T4) into the active form (T3), regulating metabolism and energy. It helps reduce symptoms of Hashimoto's thyroiditis and acts as a powerful antioxidant.

Vitamin C (6:36-8:00): A co-factor for collagen production, vital for skin, blood vessels, and gums. It also strengthens the immune system and acts as an antioxidant. Ester C (7:26) is a buffered form that is easier on the stomach.

Biotin (8:00-9:11): Activates enzymes that produce keratin, essential for healthy hair, nails, and skin. It works best as part of a B complex (8:56).

Niacin (9:11-10:30): Can significantly reduce bad cholesterol (LDL) and raise good cholesterol (HDL). It also boosts energy, improves skin health, and enhances circulation. High doses can cause a temporary "flush."

Magnesium Glycinate (10:30-12:04): Regulates GABA, a neurotransmitter that calms brain activity, promoting better sleep. It also controls muscle contractions, stabilizes heart rhythm, and can help with migraines and anxiety.

Potassium (12:04-13:21): Maintains electrical gradients across cell membranes, vital for muscle contraction, nerve signaling, and heartbeat regulation. It helps reduce muscle cramps and may lower blood pressure.

Iron (13:21-15:08): Essential for building hemoglobin, which delivers oxygen to cells. Deficiency can lead to anemia, causing deep exhaustion. Pairing it with Vitamin C (14:21) boosts absorption.

The video emphasizes that proper supplementation, especially with reputable and third-party tested brands, can make a significant difference in overall well-being.

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