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).
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