Interventions

Goji has shown interesting properties in experiments with cells and in animal studies. In people, its effect on ageing has…

PCC1 shows in mouse studies that it can clear out aged and damaged cells. There are no studies in people yet.

NAD+ supplements measurably raise NAD+ levels in your blood and, in one study, prevented biological age from rising, but did…

Walking in the forest regularly measurably reduces anxiety, low mood, and stress. There are positive signals for blood…

In mild to moderate Alzheimer's disease, these medications measurably slow cognitive decline. The benefit is modest: side…

There are promising indications that an active lifestyle and treatment of risk factors such as high blood pressure and…

Exercise and stable housing for homeless people have the strongest evidence base; antidepressants demonstrably work for severe…

Blood tests give a clear picture of thyroid problems, and levothyroxine works effectively when there are clear abnormalities.…

A few supplements have reasonably solid backing after forty: calcium plus vitamin D for bone protection, B vitamins and a…

"Compound x" is not the name of a single known substance. Several substances show promising results for Parkinson's disease in…

Take magnesium about an hour before bedtime, but do not expect a guaranteed effect: the evidence is thin and a substantial…

Creatine works best in combination with strength training: optionally start with a loading phase of 20 grams per day for 5…

For strength and muscle mass during high-intensity training, creatine monohydrate (3 to 5 g per day) has the strongest…

Vitamin E has the best evidence base, particularly for asthma in children. For most other applications the indications are…

Whether magnesium works for you depends strongly on which form you take and how high your dose is. Preferably choose an…

NAD supplements demonstrably raise NAD levels in your blood, but whether you actually benefit from that remains uncertain. If…

An ice bath cools men and women equally quickly in cases of heat stroke, but whether the effect on muscle recovery is equally…

An ice bath helps athletes after hard training: less muscle soreness, faster recovery of explosive power, and a reduced sense…

Regular sauna use produces measurable changes in your immune system, but whether it actually makes you get sick less often has…

Creatine does more in the brain than in the muscles: it buffers energy and protects the brain against stress such as sleep…

For endurance exercise lasting longer than an hour and a half, a drink containing sodium and carbohydrates is worthwhile; for…

For muscle strength and explosive performance, 3 to 5 grams of creatine monohydrate per day has a clear effect; a loading…

In Europe the limit is 250 mg of elemental magnesium per day from supplements (350 mg in the United States), although more…

Magnesium glycinate is well absorbed, but for most healthy people it is not demonstrably better than citrate. For those with…

At normal doses (around 5 mg per kilogram of body weight per day) gastrointestinal complaints are not to be expected, but at…

There are early positive indications that yoga with meditation reduces DNA damage, but the evidence is still too limited for…

GLP-1 agents are showing preliminary positive signals on motor decline in Parkinson's disease, but the studies are still too…

Baking soda (sodium bicarbonate) reduced fatigue in trained men who had fasted and then exercised, but this was found in only…

People in areas with higher lithium levels in drinking water develop dementia less often, but whether a deficiency actually…

There are serious indications that GLP-1 agonists such as semaglutide can curb cravings for alcohol and nicotine, but clinical…

GLP-1 agonists show strong indications of protective and restorative effects on nerve cells in animal research, but results in…

GLP-1 agonists measurably increase the risk of gallstones, but the risk of pancreatitis does not appear to be elevated in the…

The available research gives no indication that GLP-1 medications cause suicidal thoughts; several large studies actually…

Semaglutide and tirzepatide demonstrably reduce the chance of heart failure worsening in people with a specific form of heart…

Rapid weight loss from semaglutide affects the face too: fat beneath the skin disappears, collagen decreases and the skin…

Whether gradual tapering is better than stopping abruptly is not yet known, but stopping abruptly leads to weight regain and…

Semaglutide causes digestive complaints, mainly nausea, in one in four users; these usually resolve over time. Rarer signals…

Semaglutide reduces the craving for alcohol and the number of heavy drinking episodes in people with an alcohol use disorder.…

Semaglutide demonstrably helps with weight loss: an average of 15% of starting body weight after just over a year. It works by…

The combination of eating fewer calories and exercising for more than 250 minutes per week is the most proven effective…

Cognitive behavioural therapy for insomnia works best and lasts longest; sleeping pills are a short-term solution and are even…

Memory can be trained, but the smartest investment is regular exercise: that has the strongest and broadest support for…

Protective clothing, DEET on the skin and a thorough tick check after going outdoors together form a sensible strategy. If you…

Paracetamol probably does not relieve exercise-induced muscle soreness any better than a placebo, and there are indications…

There is no universal standard for hormone levels in women: they depend on age, cycle phase, and measurement method. Always…

Snail slime shows promising properties for skin repair in the laboratory, but there is as yet no clinical evidence that it…

For most peptide supplements that you simply swallow, absorption into the bloodstream is so low that little benefit can be…

Starting as early as possible pays off: LDL damage accumulates from childhood, and every year that your LDL remains lower…

There are early encouraging signs that semaglutide may be able to slow biological ageing, but the clinical evidence comes from…

The thymus is indispensable for a well-functioning immune system, but inevitably shrinks with age. How this can be…

Yes, multiple supplements are demonstrably risky in the presence of kidney damage. Herbal preparations (particularly those…

Avoid taking a cold bath immediately AFTER strength training if muscle growth is your goal: it measurably inhibits muscle…

The sauna makes you sweat, not slim: the weight loss is temporary fluid loss that disappears as soon as you drink again. If…

Stem cell therapy may be able to slow the symptoms of rheumatoid arthritis, but it does not cure it. The research is still too…

Whether retinol is safe to use directly after microneedling has not been directly studied. Discuss the timing and dosage with…

Unregulated stem cell treatments at foreign clinics carry real risks, including infections, tumour formation and financial…

GDF11 rejuvenates certain tissues in mice, particularly the heart, but whether this works in humans has not yet been…

For physical frailty in older adults there is one positive study in people. For all other ageing-related applications it is…

Mesenchymal stem cells appear safe in the short term for frail older adults and do reduce certain markers of inflammation in…

Stem cell therapy has not yet been proven effective in ALS patients; the procedure appears to be safely feasible, but whether…

For weight loss, the pill (25 mg daily) and the injection (2.4 mg weekly) are comparably effective. If you have diabetes there…

Magnesium may offer some benefit for sleep in certain people who are deficient or have a medical condition, but this has not…

Magnesium bisglycinate and magnesium glycinate are two names for the same supplement. Whether it is absorbed better than…

Orforglipron works well for blood sugar and weight, but in obesity it is probably less powerful than injectable Ozempic and…

Ozempic demonstrably changes how your brain responds to food and hunger, which is the core driver of the weight loss. Whether…

Creatine influences immune cells via a specific switch, but whether the outcome is favourable or unfavourable depends strongly…

Screens are probably not the main culprit; too little time outdoors and academic pressure are better-supported causes. Make…

Targeted treatment to reduce inflammation, particularly with low-dose colchicine, measurably reduces the risk of serious heart…

There is no hard universal formula for the right amount of Zone 2 training, but lactate as a control tool (target zone 2-4.5…

For a mild attack, start with ibuprofen or paracetamol; for severe attacks, choose a triptan as early as possible in the attack.

In type 2 diabetes, GLP-1 medications offer well-supported protection for the heart, blood vessels, and kidneys; there are…

In animal research AKG clearly extends lifespan, but solid evidence in humans is still lacking. Wait for the results of the…

Urolithin A appears safe and has shown a modest effect on muscular endurance in some studies, but the hard endpoints fell just…

Quercetin has interesting properties in the lab and in small human studies, but whether supplements actually make a difference…

Berberine patches show interesting results in laboratory and animal research for wounds, eczema, psoriasis and joint…

Berberine can influence the blood levels of certain medications, although the clinical significance is unclear in most cases.…

Berberine leads to modest weight loss in some studies, but a large, well-designed study found no effect on visceral abdominal…

This type of study can reliably measure the effects of several treatments at the same time. Whether the findings can be…

Early liver fat accumulation and even fibrosis are largely reversible through weight loss of 10% or more. Start with a…

Magnesium has no demonstrable effect against the most common muscle cramps, neither in older adults nor in athletes. If the…

Snail mucus shows potential in small and preliminary studies for hydration, anti-ageing and wound healing, but large clinical…

Psilocybin shows promising effects on the brain and mood in supervised settings, but the research is still limited and…

Psilocybin has more supporting evidence and is safer than ibogaine. Ibogaine carries a real risk of serious, potentially fatal…

Research shows that ibogaine reduces drug craving and withdrawal symptoms. The heart risks are serious and well documented, so…

There is no evidence that ibogaine helps with Parkinson's disease, and the known safety risks, particularly for the heart,…

Peptides are small protein fragments with a wide range of functions in the body, from hormones to defence substances. As a…

Many fish oil supplements are more rancid than international standards allow and contain fewer active fatty acids than…

For bone strengthening, the combination of calcium and vitamin D is the best supported by evidence, especially in cases of…

A longevity clinic can offer you interesting measurements of your health markers and a good exercise programme. For most…

Lithium slows cognitive decline in mild memory problems and early Alzheimer's disease, but for healthy people or as a…

The immune system demonstrably ages, and there are promising avenues for slowing that process, but no single approach has been…

Probiotics reduce IBS symptoms even without antibiotics, with Bacillus coagulans and Bifidobacterium strains having the…

Microdosing with Ozempic has not been studied as a weight-loss method; the only small study using low doses shows an effect on…

Strength training demonstrably improves bone density and offers additional benefits that medication does not, but the two are…

For people with memory complaints the early signals are cautiously positive, but the studies are small and not conclusive. As…

Hearing loss demonstrably increases the risk of dementia, and a hearing aid appears to help, but proven protection for…

There is no evidence that a spermidine supplement does the same thing as spermidine from food; supplements may be neutralised…

No study directly compares a NAD+ infusion with an oral NMN pill, so an advantage of the infusion has not been demonstrated.…

Senolytics no longer work only in mice: there is now first concrete evidence in humans, but the studies are small and lack…

Rapamycin shows measurable improvements in immune function and cellular ageing markers in people. Whether it also extends…

With GLP-1 medications you do indeed lose muscle mass alongside fat, but you can largely limit this by combining resistance…

For blood sugar regulation in type 2 diabetes, 500 mg three times daily (1500 mg per day) for at least 8 to 12 weeks is the…

For irritable bowel syndrome, 1 to 4 billion live bacteria per day, maintained for at least four to eight weeks, has been…

Research points to 300-600 mg per day as the effective range for stress, anxiety and athletic performance, but the quality of…

There is no established daily dose of CoQ10 for healthy people. The form on the label determines how much your body absorbs: a…

For healthy adults without a deficiency, 1 to 2 mg of iron per day through food is sufficient. When a deficiency or anaemia is…

In people with diabetes, metformin shows clear health benefits. Whether it also slows ageing in healthy people is being…

Probiotics can make a modest contribution in later life, but which product works best depends on what you want to improve. For…

There are several well-supported options depending on your life stage: for women after menopause, transdermal testosterone has…

Early arterial hardening can partly be reversed, especially with strong LDL reduction using statins or newer medicines. The…

Daily brushing supplemented with interdental brushes is the best foundation for a healthy mouth; if you have diabetes, regular…

Klotho gene therapy shows promise in mice and cells, but there are no human data yet. The available sources say nothing at all…

There is no clinical evidence that mewing improves the jawline in adults. Serious tongue-exercise therapy does exist, but is…

An adrenal cocktail does not work, because the condition it is supposed to treat does not exist as a recognised diagnosis. If…

PRP injections produce a modest, probably real improvement in skin texture and elasticity, but do not work for everything…

For specific applications, such as pain following knee surgery and possibly improved lipid levels, WBC shows small positive…

There are initial, cautiously positive indications from one small study, but it is too small and too influenced by commercial…

A NAD infusion has no proven advantage over cheaper oral supplements, and even those show barely any demonstrable effect in…

Ergothioneine shows a positive signal in a small study of older adults with memory complaints, but it is too early for firm…

For healthy sleepers, mouth taping has not been proven beneficial, and it is risky if you have a blocked nose. If you have…

The best available research shows that nattokinase has no demonstrable effect on arterial hardening or blood pressure after…

Rosemary oil has a measurable effect on hormonal hair loss, comparable to minoxidil 2%, but less potent than conventional…

Gua sha and facial rollers show initial positive results, but the evidence is thin; microcurrent devices have somewhat more…

GHK-Cu shows positive effects on collagen in the lab, but clinical evidence in humans is lacking. Do not expect too much from…

Snail mucin shows promising effects in laboratory and cell studies, but clinical evidence in humans is still largely absent.…

There are preliminary indications that low doses of lithium may offer brain protection, but the evidence is still too thin and…

Medicinal mushrooms such as reishi show promising effects in the lab, but convincing evidence from studies in people is still…

There is currently no evidence that apigenin as a supplement meaningfully improves sleep in humans. Animal research is…

As a food, sea moss has a reasonably good nutritional profile, but as a supplement there is no evidence that it provides a…

Shilajit has shown positive results for specific goals, such as testosterone in men aged 45 to 55 and bone healing, but it…

There are preliminary indications that exosomes may do something for the skin, but the clinical evidence is very thin: one…

There are preliminary signs that earthing may improve pain, fatigue and sleep, but the studies are still too small and too…

There are cautious indications that polynucleotide injections may improve the skin around the eyes, but well-controlled…

Reliable evidence that calcium AKG lowers biological age in humans is lacking. The well-known claim of 8 years comes from a…

Lion's mane shows cautiously positive signals for attention and working memory in small studies, but the evidence is still too…

For now, colostrum has the strongest indications as an aid against respiratory tract infections in athletes; for most other…

Do not take this as a supplement. Methylene blue is a registered medicine, not a dietary supplement, and is not permitted as…

There are signs that the method can dampen the body's inflammatory response, but the studies are small, and for stress, mood,…

Microneedling demonstrably works for wrinkles and acne scars, with radiofrequency microneedling being the variant with the…

Liposomal vitamin C reaches higher blood levels than regular vitamin C, but whether that translates into real health benefits…

The two randomised studies in men show no effect on testosterone; the only small study that did find a rise in men had no…

Glycine shows tentatively positive signals, but the evidence is thin and the only direct human study comes from the…

Do not use it, even though it probably does raise your testosterone. The European food safety authority EFSA found signs that…

Ubiquinol is not automatically better than regular CoQ10: the formulation, such as soft-gel or water-soluble, matters more…

St. John's wort lowers the blood levels of dozens of medications and can have serious consequences, such as transplant…

Several supplements can strengthen or weaken the effect of blood thinners; always mention them to your pharmacist or doctor…

Anyone who takes more than 25 mg of elemental zinc per day over a prolonged period runs a real risk of copper deficiency,…

For healthy people without medication, strictly separating intake is probably unnecessary, as long-term research shows no…

There is no human research identifying an optimal time to take fisetin. What the available animal research makes clear is that…

For healthy people without kidney disease, creatine monohydrate at normal doses is not harmful to the kidneys, although it can…

For healthy people the risk of liver injury appears small, but it is not negligible. If you have a liver condition, do not use…

Too much vitamin D is genuinely harmful, but that risk only arises at blood levels far above the recommended values. Stick to…

Yes, too much magnesium can be dangerous, although serious toxicity through ordinary supplements is rare in people with…

A loading phase is not necessary, but it does speed up the build-up of creatine in your muscles. Choose a loading phase if you…

There is no fixed 'correct dose' of curcumin: for joint pain, less than 1000 mg per day works just as well as more, but for…

MgT has preliminary indications that it raises brain magnesium more effectively and may support cognition, but the human…

The form of vitamin B12 matters less than the dose: when correcting a deficiency, what counts above all is taking enough. When…

In laboratory animals the effect on lifespan is well established, but in healthy humans direct evidence is lacking. A moderate…

Pterostilbene is absorbed better than resveratrol and more often outperforms it in laboratory and animal studies, but it has…

Oral glutathione measurably raises levels in blood and cells, so it is not entirely pointless. Whether that rise translates…

NMN and NR raise NAD+ equally well, so the choice between the two probably makes no difference to the end result. Whether that…

More important than the timing: several regulators, including the RIVM, advise against ashwagandha because of risks to the…

For the skin, hydrolysed collagen peptides (2.5 to 5 grams per day for at least 8 to 12 weeks) are the best-supported option.…

Zinc picolinate and zinc histidine have the strongest independent evidence for good absorption, but all comparative studies…

Creatine monohydrate works at least as well as more expensive alternatives and is the most thoroughly documented safe choice.…

Ordinary curcumin without any addition is barely absorbed by the body; choose a product with piperine (black pepper extract)…

Magnesium citrate has the strongest evidence for absorption into the body. Magnesium oxide, the cheapest option, demonstrably…

Intermittent fasting improves health markers such as weight and insulin sensitivity, but whether it also makes you live longer…

Whether you need calcium supplements depends strongly on your age and situation: for healthy women before the menopause there…

Fasting demonstrably increases the self-cleaning function of your cells, but watch out for muscle breakdown during prolonged…

Cells stop dividing because their chromosome tips wear down and they accumulate DNA damage: a protective mechanism that in…

Zombie cells accumulate as you age and accelerate ageing through inflammatory signals; how to tackle them is promising but…

Ageing weakens the immune system in several ways simultaneously, making infections more dangerous. Keep vaccinations up to…

The flu shot demonstrably works less well in older adults than in younger people, but high-dose and other improved vaccines…

There is no single universal lower limit for vitamin B12: it differs by measuring device, ethnicity, and life stage. Always…

Total B12 alone misses too many cases. Ideally combine it with MMA (methylmalonic acid, a substance that rises when your cells…

Caffeine inhibits important DNA repair processes while simultaneously having protective effects in certain cell types,…

Moderate heat briefly damages cells, but simultaneously triggers a repair response that makes the cell more resilient.…

A consistent morning routine with daylight helps sharpen your biological clock, allowing you to fall asleep earlier and more…

Your biological clock and your chronotype determine when your body wants to be awake. When that clock does not align with your…

How well you respond to a vaccine depends on your genetic predisposition, age, the condition of your immune system, and any…

Cosmetic retinol causes no demonstrable skin damage at normal use levels, though irritation can occur. Stronger prescription…

Meditation appears to activate an enzyme that protects chromosome caps from ageing, although the studies are still too small…

CBT-I demonstrably produces lasting sleep improvement, even after the sessions end, something that does not apply to sleep…

After stopping the pill, your hormone balance generally recovers within a few weeks to months, regardless of how long you have…

Mineral sunscreen has a favourable safety profile and tinted varieties may offer additional protection, but it is not…

Red light therapy has a biologically plausible effect on cells, with positive clinical indications for pain and recovery, but…

A saliva test provides a reasonable estimate of your calendar age, but does not measure exactly the same thing as a blood test…

A blue-light filter on your phone probably has little effect on your sleep; if you still want to try something, filter glasses…

For older people with sleep complaints, particularly waking up too early, melatonin offers a modest but real benefit. The…

There is currently too little good research to say that CBD oil genuinely helps with sleep problems; if you are affected,…

Red light therapy shows improvement in skin texture and wrinkles across multiple studies, but the effects are modest and the…

Cold showers do not demonstrably make your cells healthier: they actually hold back growth and recovery processes in muscle…

People who used a sauna four to seven times a week developed dementia considerably less often in long-running research than…

Watching more than 3.5 hours of television per day is associated with faster memory decline in people aged 50 and over,…

Zinc demonstrably reduces inflamed pimples, but works less well than benzoyl peroxide or antibiotics. It is most useful if you…

Daily reading is associated with a lower risk of dementia and greater cognitive resilience in later life. Whether reading…

Your brain does indeed shrink with age, particularly in areas involved in memory and planning. High blood pressure accelerates…

Blue light demonstrably damages skin in the laboratory, but whether your screen emits enough blue light to cause that in real…

Research shows that meditation has a beneficial effect on telomerase activity, an enzyme that protects cells from ageing. In…

A vitamin D deficiency is associated with a higher risk of cognitive decline and dementia, but whether correcting it with…

An LED mask or a mask containing active ingredients such as salicylic acid works measurably better than doing nothing, but the…

Valerian has not been shown to help people fall asleep faster, but if you want to try it and do not have insomnia as a medical…

Aspirin demonstrably protects against bowel cancer in people with a hereditary elevated risk (Lynch syndrome) and in people…

Whether echinacea helps with the common cold depends strongly on which preparation you use. Standardised products made from…

Your skin gets used to the side effects of retinol, such as flaking and redness, but not to the effect itself; the beneficial…

Long-term cortisone use demonstrably weakens your bones; if you use it long-term, it is wise to discuss with your doctor…

Thyroid blood tests can rule out or confirm whether your thyroid is the cause, but a mildly abnormal TSH alone does not…

Peptides in creams have a plausible mechanism on paper, but clinical evidence for topical use is thin. If you want to do…

Beta-glucan demonstrably activates parts of the immune system, but the evidence that a supplement genuinely protects healthy…

A weighted blanket may be beneficial for sleep in some people, particularly those with anxiety, autism, or sensory…

Your skin thins at two levels with age: that is well established. Retinoid creams have the most support if you want to slow…

A cytokine storm is a life-threatening syndrome in which the immune system reinforces itself in a spiral of inflammation that…

A retinoid night cream has the best evidence base and can produce visible improvement after three months. For regular…

Probiotics contain live bacteria; postbiotics work with inactivated micro-organisms or their building blocks. Postbiotics are…

Your smartwatch gives a useful indication of your sleep pattern, but accuracy varies considerably by device and it is not a…

Breast cancer can be hereditary, and if you recognise multiple cases in your family, it is sensible to discuss this with your…

There is reasonable evidence that magnesium has a beneficial effect on insulin resistance, particularly if your magnesium…

A colonoscopy is not the only way to detect bowel cancer early. Stool-based tests, CT scans and sigmoidoscopy are recognised…

Cold showering does not demonstrably strengthen your immune system in the short term, but people who do it regularly do report…

In small studies, bakuchiol shows results comparable to retinol for wrinkles and dark spots while causing less irritation. For…

Fasting, particularly intermittent fasting and ketogenic diets, moves multiple biological ageing markers in a favourable…

A bed that is too warm disrupts your sleep; a slight drop in body temperature is actually necessary for falling asleep well.…

Magnesium may be worth trying for sleep problems, but the evidence is limited and the studies are partly contradictory. At…

Metformin lowers blood sugar primarily by causing the liver to produce less new glucose, without the risk of dangerously low…

Metformin helps with weight loss, but the effect is modest: expect a few kilograms, not a dramatic transformation. Lifestyle…

Metformin has a reasonable evidence base for specific groups without diabetes (prediabetes, PCOS, overweight with insulin…

Metformin causes gastrointestinal complaints such as diarrhoea, nausea and vomiting in a substantial proportion of users.…

In stable diabetes, measuring twice a year is standard; when values fluctuate or treatment has changed, four times a year is…

Several medications demonstrably lower HbA1c: the weekly semaglutide injection has the strongest evidence base, but oral…

Autophagy is a genuine part of the ageing process and plays a role in many age-related diseases, but the translation into…

Retatrutide causes gastrointestinal complaints in many users and a temporary increase in heart rate; serious side effects were…

Indirect comparisons suggest that retatrutide produces greater weight loss than semaglutide (Ozempic/Wegovy), but the drug has…

There is no proven hourly threshold for activating autophagy in humans. If you use this as a reason for a fasting pattern, be…

Whether creatine genuinely helps preserve muscle during GLP-1 medication use is unknown, because it has never been directly…

Combining creatine with caffeine powder adds nothing to your performance and increases the risk of gastrointestinal…

Creatine monohydrate is well supported for strength sports and its safety profile in healthy adults is reassuring, but safety…

Current research shows that creatine does not raise DHT and has no effect on hair follicle health. There is no need to avoid…

Creatine may improve how you experience your sleep, but objective measurements show no effect. The research is based on dozens…

Rapamycin is not present in food and cannot be obtained naturally through eating. If you want to learn more about it in the…

There is no established age at which NAD+ supplementation becomes worthwhile. Studies focus on middle-aged and older adults,…

The combination of NAD+ supplements, particularly nicotinamide, with platinum-based chemotherapy is the most concrete reason…

NAD+ matters for your brain and declines with age. Whether topping it up via NMN (a substance your body converts into NAD+) or…

Measuring ApoB is worthwhile for more people than current guidelines suggest: not only in cases of elevated blood fats, but…

An ApoB level that is too high is very treatable, and several proven agents are available. Statins are the first choice; PCSK9…

ApoB gives a more accurate picture of your cardiovascular disease risk than standard LDL cholesterol. Ask your doctor to also…

Healthy adult body cells cannot lengthen their own telomeres, and no proven safe way to do so from the outside yet exists. Be…

Vitamin B3 is the only dietary building block for NAD+ in your body; that relationship is causal and well supported. Whether…

NAD+ supplements raise your NAD+ levels, but whether that translates into any health benefit has not been proven, and in the…

NAD+ supplements reliably raise your blood levels. Whether that also slows biological ageing has not yet been demonstrated in…

Taking 600-900 mg of a NAD supplement per day raises your NAD levels and provides some benefit for endurance, but long-term…

Exercise and NAD+ supplements (NR or NMN) demonstrably raise NAD+ levels, but whether higher levels also confer health…

Rapamycin shows promising effects on grey hair in cell and animal studies, but it has not been tested in people. It is too…

Coffee does not activate mTOR. Caffeine actually inhibits mTOR, and in humans this mechanism has not yet been directly tested.…

Most doctors will not prescribe rapamycin to healthy people to slow ageing, simply because the evidence for doing so is still…

Rapamycin is a powerful drug with serious side effects, including reduced immune function and blood sugar disturbances, and is…

Rapamycin itself shows no measurably greater direct liver damage than alternative treatments in studies. The related drug…

Topical rapamycin showed promising signs for skin ageing in a small study, but the evidence is still too thin to justify…

In healthy people, creatine has no demonstrable effect on dopamine in the blood. Positive signals so far come exclusively from…

Creatine (3 to 5 grams per day) can probably speed up muscle recovery after intense training and improve strength and muscle…

Small studies occasionally show positive signals in depression, but an international guideline based on many studies concludes…

Creatine may ease cognitive complaints, but the effect depends heavily on your situation: people with chronic fatigue, sleep…

Hormesis is a well-described biological principle: a low dose of stress can make your cells more resilient, provided the dose…

Blue Zones show a striking pattern of lifestyle and advanced age. The exact age figures are disputed, but regular exercise,…

For detecting atrial fibrillation, a smartwatch ECG can be useful, especially as a complement to medical monitoring. For other…

Red clover may slightly reduce hot flushes; for black cohosh the evidence is contradictory. Both products may be an option if…

Hormone therapy works best against hot flushes and night sweats. Those who cannot or do not wish to use it can choose from…

Supervised exercise therapy and diclofenac gel have the strongest evidence base in osteoarthritis. Paracetamol and opioids…

Fasting lowers inflammatory markers and has measurable effects on the gut microbiome that appear to be beneficial for the…

Healthspan and lifespan are two separate things: you can live a long time yet lose years to illness and decline. Calorie…

Sirtuins play a clear role in ageing in animal research, but whether they are of any benefit to humans (through supplements or…

mTOR is a switch in your cells that determines when they grow and when they clean themselves up. In ageing, that switch is set…

Your growth hormone does indeed decline sharply with age. Reversing that with hormone injections offers little benefit in…

Testosterone is a physiologically relevant hormone for women, with the strongest evidence for sexual desire and sexual…

Creatine can improve your memory, but mainly if you are older, vegetarian, or your brain is under pressure. If you are a…

Sun damage can be partially repaired: prescription tretinoin cream has the strongest evidence base, but consistent sunscreen…

Bisphosphonates reduce fractures and increase bone density in osteoporosis, and at high fracture risk can be used safely for…

Omega-3 supplements do not help against heart rhythm disorders and at higher doses actually increase the risk of atrial…

Strength and stabilisation exercises have the strongest evidence base for chronic lower back pain. If those do not help…

Hearing loss caused by noise and by certain medications is very preventable, but for age-related hearing loss no proven…

The two best-supported steps to limit kidney damage as you age are keeping your blood pressure under control and exercising…

A good-quality plant-based diet is linked to fewer early deaths. But strictly vegetarian or vegan eating has not been proven…

Strength training after 70 is both safe and worthwhile: the evidence for greater muscle strength and reduced fall risk is…

Stretching demonstrably improves flexibility, and 10 minutes per week is already enough for the maximum effect. For preventing…

For the most widely studied application, the heart, vitamin E demonstrably does not work; for skin and fertility the evidence…

Whether a supplement stack is smart or dangerous depends on which substances you combine and whether you also take medicines.…

Early studies in older adults show that GlyNAC can simultaneously improve multiple signs of ageing, from muscle strength and…

For people with knee osteoarthritis or joint pain during exercise, there is reasonable supporting evidence that collagen…

Fisetin demonstrably clears zombie cells in cell experiments and in animals, but whether this also works in people and is safe…

Tirzepatide consistently produces greater weight loss than semaglutide, but both medications have comparable gastrointestinal…

A mildly elevated cholesterol is not automatically harmless: the overall picture, including triglycerides and lipoprotein(a),…

Atrial fibrillation substantially raises your chances of dying, heart failure, and stroke, and calls for active treatment.…

Measuring at home gives a more reliable picture than a single reading at the doctor's office: measure at least seven days,…

Prebiotics and probiotics are comparably effective for constipation; for depression and blood sugar, probiotics have a slight…

Participating in breast cancer screening may offer a small benefit, but the chance of unnecessary treatment or a…

Whether the PSA test is worthwhile depends on your personal risk. Men aged 55 to 69 with an elevated risk, such as a family…

Lifestyle can probably slow early-stage forgetfulness and sometimes partially improve it, but full reversal has not been…

Forgetting names around age 50 is normal and biologically explainable. It is not a reason for immediate concern, but exercise…

The typical spread between your biological and calendar age is around one to two years. Studies name no firm upper limit, but…

Plasma exchange clearly works in mice, but in humans there is still no evidence whatsoever of efficacy or safety. Do not be…

HBOT shows interesting signals in small, early studies regarding telomere length and cerebral blood flow, but the evidence is…

Vitamin D genuinely helps your immune system, but the benefit of taking extra only really applies if you are deficient. If…

Your immune system demonstrably weakens with age, but eating healthily and exercising can reduce the smouldering inflammation…

There are promising hints that biological age is measurable and perhaps steerable, but this has not been proven. Wait for…

Epigenetic clocks are reliable predictors of health risks and the chance of dying sooner, but as an individual measurement…

Hyaluronic acid on your skin genuinely helps against dryness. Injections work best against wrinkles. A pill or powder adds…

Vitamin C serums probably reduce pigmentation spots and early signs of ageing, but the studies are too small or lack control…

Tretinoin (prescription vitamin A) has the best evidence against sun-related wrinkles; a cream containing 5% vitamin C showed…

Testosterone genuinely declines in men with age. Testosterone therapy is well supported only in men with established…

Senolytics show impressive results in animal studies, but in people the evidence is too thin for use outside a research…

Regular blood donation is safe for many people, but it can deplete your iron stores, especially if you menstruate or donate…

Probiotics genuinely help, but not for everything and not equally with every pill. The evidence is strongest for…

Taking iron clearly helps if you have a deficiency or anaemia, but is pointless and potentially risky if that is not the case.…

Quercetin shows promising signals in the laboratory and in animals, but in humans there is not yet solid evidence. Taking…

NAD+ is an indispensable molecule for energy, DNA repair and cell maintenance, and its levels measurably decline with age.…

For people with moderate to severe heart failure, CoQ10 has the most convincing evidence; for energy or sports performance in…

Approach this with caution. Berberine measurably lowers blood sugar, but EFSA was unable to establish a safe intake level due…

Long-term use of classic sleeping pills increases the risk of dependence, cognitive decline, and impaired driving ability.…

For people with cardiovascular disease, kidney disease, or fatty liver disease, GLP-1 medications offer proven benefits that…

Daily multivitamins appear to offer some protection for the memory of older adults, but for most other aspects of healthy…

Fish oil reliably lowers triglycerides and can slightly reduce the risk of a heart attack in people with existing heart…

Creatine is not just for athletes. Combined with strength training, it helps older adults gain more muscle strength, and…

For people between 45 and 75 with an average risk, bowel cancer screening is worthwhile and widely recommended. It…

For people with diabetes, metformin has a reasonably well-supported health benefit, but as an anti-ageing agent for healthy…

Rapamycin works in mice, but whether it also leads to a longer and healthier life in humans has not yet been demonstrated.…

For healthy adults under 75, the evidence for supplementation is weak, but for people aged 75 and older, those with…

Hormone therapy is worthwhile for menopausal symptoms and bone protection, but safety depends strongly on when you start,…

For healthy ageing, the flu vaccine (high dose), the pneumococcal vaccine, the shingles vaccine, and the RSV vaccine are well…

Studies show positive effects of collagen supplements on elasticity and wrinkles, although the funding behind the research…

NMN and NR demonstrably raise NAD+ in your blood and appear to be safe, but whether you will notice any benefit in muscle…

Retinol demonstrably works against wrinkles and improves skin texture, although tretinoin is more powerful for those who can…

Using broad-spectrum sunscreen daily demonstrably slows sun-induced skin ageing; anyone with concerns about chemical filters…

For healthy people without elevated risk, the added value of a full-body MRI has not yet been proven: many detected…

BPC-157 shows promising results in animal research for tissue healing, but has barely been studied in humans and its long-term…

For people with heart or kidney problems, large studies in people show clearly that these pills do considerably more than…

Glucosamine sulphate (1500 mg per day) may produce a modest reduction in pain from knee osteoarthritis after twelve months,…

Ashwagandha demonstrably lowers the stress hormone cortisol, but whether it also makes you actually feel less stressed has not…

Two to three cups of green tea a day fits well into a healthy lifestyle and is probably safe, but do not take concentrated…

For healthy adults, melatonin is relatively safe with short-term use, but as a sleep aid for chronic insomnia it works…

Taurine supplements as a means of slowing ageing have not yet been proven in people. The results from animal studies are…

For humans there is no convincing evidence that resveratrol supplements do anything against ageing; the animal research is…

Spermidine has a well-supported mechanism of action and promising results in animal research, but evidence that a supplement…

For healthy older adults without a hormonal disorder, DHEA offers little benefit and is not without risk. If you have a…

The idea is biologically sound and produces impressive results in mice, but whether it works and is safe in people remains…

Whether a daily aspirin is smart or dangerous depends entirely on your age and medical profile. Take aspirin only on a…

Without diabetes, a glucose monitor gives you some genuinely interesting information about how your body responds to food,…

Meditation has a moderate but well-demonstrated effect on depression, anxiety and pain, and can safely be combined with other…

For most healthy people, occasional cold water swimming is probably safe. Do you have cardiovascular disease or high blood…

Regular sauna use is consistently linked to a lower risk of early death and heart problems in studies following large numbers…

Red clover isoflavones and black cohosh have the strongest evidence for reducing hot flashes; soy isoflavones also help to…

Testosterone can be worthwhile for men over 50 with a medically confirmed testosterone deficiency, but it is not a treatment…