Answered questions
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286 answered questions · 1,883 studies
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Does treating inflammation in the coronary arteries through medication actually make a difference for your long-term heart health?
Targeted anti-inflammatory treatment, particularly with low-dose colchicine, measurably reduces the risk of serious cardiac…
Yes · Moderate evidence
How do you determine the right amount of Zone 2 training without fatigue sabotaging your progress?
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…
Preliminary evidence
What are the best proven methods to prevent and treat migraines?
Well-proven treatments are available for both acute attacks and prevention. For a mild attack, start with an NSAID or…
Yes · Strong evidence
What health benefits do GLP-1 medications offer beyond weight loss?
In type 2 diabetes, GLP-1 medications offer well-supported protection for the heart, blood vessels, and kidneys; there are…
Yes · Strong evidence
Does alpha-ketoglutarate work against ageing?
In animal research AKG clearly extends lifespan, but solid evidence in humans is still lacking. Wait for the results of the…
Preliminary evidence
What is urolithin A and does it work?
Urolithin A shows cautiously positive signals for muscular endurance in two small randomised studies in older and middle-aged…
Preliminary evidence
What does quercetin do in your body?
Quercetin has interesting properties in the lab and in small human studies, but whether supplements actually make a difference…
Preliminary evidence
What do we know about berberine patches?
Berberine patches show interesting results in laboratory and animal research for wounds, eczema, psoriasis and joint…
Preliminary evidence
Is berberine safe if you are taking medication?
Berberine inhibits liver enzymes that break down many medications, which can cause blood levels to shift. Do not combine it…
Moderate evidence
Does berberine help with weight loss?
Berberine leads to modest weight loss in some studies, but a large well-designed study found no effect on visceral fat. It is…
Moderate evidence
What can and cannot be concluded from a multifactorial health study in which several interventions are tested simultaneously?
Multifactorial research can reliably measure the effects of several interventions simultaneously, but whether the findings can…
Moderate evidence
Can early liver fat accumulation and fibrosis be reversed by addressing the underlying metabolic causes?
Early liver fat accumulation and even fibrosis are largely reversible through weight loss of 10% or more. Start with a…
Yes · Moderate evidence
Do creatine gummies work just as well as creatine powder?
There is no evidence that creatine gummies work as well as creatine monohydrate powder; simply choose powder, which is better…
No · Preliminary evidence
Why do you still get muscle cramps despite taking magnesium?
Magnesium has no demonstrable effect on the most common nocturnal cramps, and with exercise-related cramps the cause likely…
No · Strong evidence
What are the proven health benefits of snail mucus for the skin?
Snail mucus shows potential in small and preliminary studies for hydration, anti-ageing and wound healing, but large clinical…
Preliminary evidence
What does psilocybin do to your brain health?
Early clinical studies give cause for cautious optimism about psilocybin in depression, but use outside a supervised clinical…
Moderate evidence
What are the differences between ibogaine and psilocybin as treatments?
Psilocybin has more clinical evidence and a more favorable safety profile than ibogaine; ibogaine carries a real risk of…
Preliminary evidence
What does ibogaine do and what is it used for?
Ibogaine shows preliminary positive signals in opioid addiction, but the safety risks (including fatal cardiac arrhythmias)…
Preliminary evidence
Can ibogaine help with Parkinson's disease?
There is no research available that supports ibogaine as a treatment for Parkinson's disease; on the contrary, the available…
No · Insufficient evidence
What are peptides and how do they work in the body?
Peptides are a broad, well-documented class of signalling molecules with wide-ranging effects in your body. For most specific…
Moderate evidence
What is the TOTOX value and why does it matter for fish oil supplements?
Many fish oil supplements exceed the quality standard for rancidity and also contain fewer active fatty acids than promised.…
Moderate evidence
Which supplements are proven to help strengthen bones?
For bone strengthening, the combination of calcium and vitamin D is the best supported by evidence, especially in cases of…
Yes · Strong evidence
What can you expect from a longevity clinic in the Netherlands?
A longevity clinic can offer you an interesting biomarker measurement and a good exercise programme, but for most supplements…
Preliminary evidence
What does research say about the relationship between lithium and memory?
Lithium slows cognitive decline in mild memory problems and early Alzheimer's disease, but for healthy people or as a…
Moderate evidence
Can you slow down the ageing of your immune system?
You can partly limit the consequences of an ageing immune system, especially with more cleverly designed vaccines such as…
Moderate evidence
Do probiotics help with irritable bowel syndrome itself, or only when taken alongside antibiotics?
Probiotics reduce irritable bowel symptoms without antibiotics, with Bacillus coagulans and Bifidobacterium strains having the…
Yes · Moderate evidence
What are the effects of microdosing with Ozempic?
Microdosing with Ozempic has not been studied, so nobody knows whether it works or is safe. If you are considering using…
Insufficient evidence
Does strength training work as well as medication for osteoporosis?
Strength training demonstrably improves bone density and offers additional benefits that medication does not provide, but the…
Moderate evidence
Do ketone drinks do anything for your brain or performance?
For people with memory complaints the early signals are cautiously positive, but the studies are small and not conclusive. As…
Preliminary evidence
Does hearing loss increase your risk of dementia, and does a hearing aid help?
Hearing loss demonstrably increases the risk of dementia, and a hearing aid appears to help, but proven protection for…
Yes · Moderate evidence
Is dietary spermidine just as good as a supplement?
No study has yet directly compared dietary spermidine with supplements, and with supplements it remains unclear whether the…
Preliminary evidence
Does a NAD+ infusion do something that an NMN pill does not?
There is no study that directly compares a NAD+ infusion with an oral NMN pill, so any advantage of the infusion has not been…
Preliminary evidence
Do senolytics already work in humans, or only in mice so far?
Senolytics no longer work only in mice: there is now first concrete evidence in humans, but the studies are small and lack…
Preliminary evidence
What do we know about rapamycin as an anti-ageing agent in humans?
Rapamycin shows early positive signals in humans for immune function and skin, but long-term safety is unknown and side…
Preliminary evidence
Do you lose muscle mass when losing weight with a GLP-1 medication, and how do you prevent it?
With GLP-1 medications you do indeed lose muscle mass alongside fat, but you can largely limit this by combining resistance…
Yes · Moderate evidence
How much berberine do you need per day?
For blood sugar control in type 2 diabetes, berberine works best at a daily dose of 500 to 2000 mg, spread throughout the day;…
Yes · Moderate evidence
How much probiotic do you need per day?
There is no universal daily dose for probiotics: how much you need depends strongly on the bacterial strain, the application,…
Moderate evidence
How much ashwagandha do you need per day?
For stress reduction, 240 to 500 mg per day already appears to have an effect; for safety, 600 mg per day has been studied for…
Yes · Moderate evidence
How much CoQ10 do you need per day?
There is no officially established daily dose of CoQ10 for healthy people. If you are considering supplementation, discuss it…
Insufficient evidence
How much iron do you need per day?
For healthy adults without a deficiency, compensating for 1 to 2 mg of iron per day through a varied diet is sufficient; if…
Yes · Moderate evidence
What do we really know about metformin and ageing?
Metformin may extend your healthy years by helping to prevent disease, from diabetes to heart and vascular disease. Whether it…
Preliminary evidence
Can probiotics improve your health in later life?
Probiotics may offer specific benefits for older adults, such as a better immune response and less constipation, but which…
Moderate evidence
What can help women increase their libido?
There are several well-supported options depending on your life stage: for women after menopause, transdermal testosterone has…
Yes · Moderate evidence
Can clogged blood vessels be cleaned up again?
Early atherosclerosis can partially reverse, particularly with strong LDL lowering through statins or newer agents. The…
Yes · Moderate evidence
What really keeps your mouth and gums healthy?
Daily brushing supplemented with interdental brushes is the best foundation for a healthy mouth; if you have diabetes, regular…
Moderate evidence
Does gene therapy with klotho or follistatin work against ageing?
Gene therapy with Klotho shows promising results in mice and cells, but there are no human clinical data yet. The available…
Preliminary evidence
Does mewing really work for a sharper jawline?
There is no clinical evidence that mewing improves the jawline in adults. Serious tongue-exercise therapy does exist, but is…
No · Preliminary evidence
Does an adrenal cocktail actually work?
The adrenal cocktail has never been tested in humans and rests on an assumption, exhausted adrenal glands caused by stress,…
No · Preliminary evidence
Does a vampire facial (PRP) work against skin ageing?
PRP injections produce a modest, likely genuine improvement in skin texture and elasticity, but do not work for everything…
Yes · Moderate evidence
Does whole-body cryotherapy actually work for your health?
For specific applications, such as pain following knee surgery and possibly improved lipid levels, WBC shows small positive…
Preliminary evidence
Does plasma exchange (plasmapheresis) work against ageing?
There are initial, cautiously positive indications from one small study, but it is too small and too influenced by commercial…
Preliminary evidence
Does a NAD infusion (IV drip) make sense?
A NAD infusion has no proven advantage over cheaper oral supplements, and even those show hardly any demonstrable effect in…
No · Preliminary evidence
Does ergothioneine work as a longevity supplement?
Ergothioneine shows a positive signal in a small study of older adults with memory complaints, but it is too early for firm…
Preliminary evidence
Does mouth taping help you sleep better?
For most people who simply want to sleep better there is no convincing evidence that mouth taping helps, and for people with a…
No · Preliminary evidence
Does nattokinase work against blood clots and for your heart?
Nattokinase measurably influences the coagulation system, but the largest and longest-running study found no cardiac…
Moderate evidence
Does rosemary oil really work for hair growth?
Rosemary oil showed a comparable effect to minoxidil 2% in one study, but dermatologists do not currently recommend it as a…
Preliminary evidence
Do gua sha and microcurrent devices work against skin ageing?
Both gua sha and electrical devices show measurable effects on skin ageing in small studies, but they work in different ways:…
Yes · Moderate evidence
Do copper peptides (GHK-Cu) work in skincare?
GHK-Cu shows positive effects on collagen and skin in the lab, but clinical evidence in humans is absent. Do not expect too…
Preliminary evidence
Does snail mucin actually work for your skin?
Snail mucin shows promising effects in laboratory and cell studies, but clinical evidence in humans is still largely absent.…
Preliminary evidence
Does a low dose of lithium help protect the ageing brain?
There are preliminary indications that low doses of lithium may offer brain protection, but the evidence is still too thin and…
Preliminary evidence
Do functional mushrooms like reishi and cordyceps actually work?
Medicinal mushrooms such as reishi show promising effects in the laboratory, but convincing evidence in humans is still…
Preliminary evidence
Does apigenin help you sleep better?
There are preliminary indications that apigenin has some connection to sleep, but clinical evidence in humans is entirely…
Preliminary evidence
Is sea moss (Irish moss) a worthwhile supplement?
As a food, sea moss has a reasonably good nutritional profile, but as a supplement there is no evidence that it provides a…
No · Preliminary evidence
Does shilajit actually work as a supplement?
Be careful. There is little strong evidence that shilajit works, it has no authorised novel-food status in the EU, and…
Preliminary evidence
Do exosomes in skincare really work?
There are preliminary indications that exosomes may do something for the skin, but the clinical evidence is very thin: one…
Preliminary evidence
Does earthing (grounding) actually work for your health?
There are preliminary indications that earthing may improve pain, fatigue and sleep, but the studies are still too small and…
Preliminary evidence
Do polynucleotide or salmon DNA facial treatments actually work?
There are cautious indications that polynucleotide injections may improve the skin around the eyes, but well-controlled…
Preliminary evidence
Does calcium-AKG lower your biological age?
Reliable evidence that calcium-AKG lowers biological age in humans is still lacking. The widely cited claim of 8 years younger…
Preliminary evidence
Does lion's mane really work for your brain?
Lion's mane shows cautiously positive signals for attention and working memory in small studies, but the evidence is still too…
Preliminary evidence
Is colostrum (beestings) a worthwhile supplement?
For now, colostrum has the strongest indications as an aid against respiratory tract infections in athletes; for most other…
Preliminary evidence
Does methylene blue really work for your energy and brain?
Do not take this as a supplement. Methylene blue is a registered medicine and industrial dye, not a food, and not authorised…
Preliminary evidence
Do you really need electrolyte supplements?
For shorter workouts you do not need electrolyte supplements; for endurance exercise lasting longer than 90 minutes, sports…
Moderate evidence
Does the Wim Hof Method really work?
The WHM shows positive effects in small studies in specific patient groups, but whether those benefits are unique to the…
Preliminary evidence
Does microneedling work for wrinkles and scars?
Microneedling demonstrably works for wrinkles and acne scars, with radiofrequency microneedling being the variant with the…
Yes · Moderate evidence
Does liposomal vitamin C work better than regular vitamin C?
Liposomal vitamin C reaches higher concentrations in your blood than the regular form, but whether that actually does anything…
Moderate evidence
Does boron raise your testosterone?
The two randomised studies in men show no effect on testosterone; the only small study that did find a rise in men had no…
No · Preliminary evidence
Does taking glycine help you sleep better?
Glycine shows tentatively positive signals, but the evidence is thin and the only direct human study comes from the…
Preliminary evidence
Does tongkat ali actually work for your testosterone?
Do not use it, even though it probably does raise your testosterone. The European food safety authority EFSA found signs that…
Yes · Moderate evidence
Is ubiquinol better than regular CoQ10?
Ubiquinol has not been proven superior to regular CoQ10: the body converts ubiquinone itself, and for cardiac outcomes…
Preliminary evidence
Does St. John's wort affect how your medications work?
St. John's wort lowers the blood levels of dozens of medications and can have serious consequences, such as transplant…
Yes · Strong evidence
Which supplements are best avoided in combination with blood thinners?
Several supplements can strengthen or weaken the effect of blood thinners; always mention them to your pharmacist or doctor…
Preliminary evidence
Should you take extra copper when taking high doses of zinc?
Anyone who takes more than 25-40 mg of zinc per day for an extended period runs a real risk of copper deficiency with…
Yes · Moderate evidence
Is it better not to take iron and calcium together?
For healthy people without medication, strictly spacing intake is probably not necessary, as long-term studies show no…
Moderate evidence
When is the best time to take fisetin?
There is no human research identifying an optimal time to take fisetin. What the available animal research makes clear is that…
Preliminary evidence
Does creatine put a strain on your kidneys?
In healthy individuals, creatine (3-5 g/day) demonstrably does not put a strain on the kidneys. If you are taking medications…
No · Strong evidence
Is ashwagandha safe for your liver?
Ashwagandha can cause liver damage, including in people without known liver disease, and regulators see wider risks. The RIVM…
No · Moderate evidence
Can you get too much vitamin D?
Too much vitamin D is genuinely harmful, but that risk only arises at blood levels far above the recommended values. Stick to…
Yes · Moderate evidence
Can you take too much magnesium?
Yes, too much magnesium can be dangerous, although serious toxicity from ordinary supplements is rare in people with healthy…
Yes · Moderate evidence
Do you need to do a loading phase with creatine?
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…
No · Moderate evidence
How much curcumin should you take per day?
There is no universal optimal dose of curcumin: for osteoarthritis and cardiovascular risk factors, 1000 to 1500 mg per day…
Moderate evidence
Is magnesium L-threonate better for your brain?
MgT has preliminary indications that it raises brain magnesium more effectively and may support cognition, but the evidence in…
Preliminary evidence
Which form of vitamin B12 is best to take?
For most people with intact intestinal absorption, the form of vitamin B12 (cyano- or hydroxocobalamin) makes little…
Preliminary evidence
Does eating less help you live longer?
In laboratory animals the effect on lifespan is well established, but in healthy humans direct evidence is lacking. A moderate…
Moderate evidence
Is pterostilbene better than resveratrol?
Pterostilbene is absorbed more efficiently than resveratrol and more often outperforms it in laboratory and mouse research,…
Preliminary evidence
Does taking glutathione make sense, or is it broken down in your gut?
Oral glutathione measurably raises levels in blood and cells, so it is not entirely pointless. Whether that rise also produces…
Yes · Moderate evidence
What works better to raise NAD+: NMN or NR?
Based on the only direct head-to-head comparison study in humans, NMN and NR perform equally well for raising NAD+, so for now…
Moderate evidence
Is it better to take ashwagandha in the morning or in the evening?
More important than the timing: several regulators advise against ashwagandha. The Dutch RIVM warns against it (liver,…
Insufficient evidence
Which type of collagen is best to take?
For knee complaints, UC-II (type II, unprocessed, 40 mg/day) has the best-documented outcomes in RCTs, but the only…
Moderate evidence
Which form of zinc is best to take?
Zinc picolinate and zinc histidine have the strongest independent evidence for good absorption, but all comparative studies…
Preliminary evidence
Is creatine monohydrate just as good as more expensive forms?
Creatine monohydrate works at least as well as more expensive alternatives and is the best-documented choice in terms of…
Yes · Moderate evidence
Is curcumin well absorbed by the body?
Standard curcumin is barely absorbed, but combining it with piperine (black pepper) dramatically increases absorption in…
Yes · Moderate evidence
Which form of magnesium is best to take?
Magnesium citrate has the strongest evidence for good absorption in humans; if you want to take a magnesium supplement, an…
Moderate evidence
Is intermittent fasting good for longevity?
Intermittent fasting improves health markers such as weight and insulin sensitivity, but whether it also makes you live longer…
Moderate evidence
Do you really need calcium supplements for strong bones?
Whether you need calcium supplements depends strongly on your age and circumstances: for young, healthy women there is no…
Moderate evidence
Does fasting help your cells clean themselves up?
Fasting demonstrably increases the self-cleaning function of your cells, but watch out for muscle breakdown during prolonged…
Yes · Moderate evidence
Why do some cells stop dividing as you age?
Cells stop dividing as a protection against damage and cancer, but the accumulation of such stopped cells contributes over the…
What do zombie cells do to your ageing?
Zombie cells accumulate as you age and accelerate ageing through inflammatory signals; how to tackle them is promising but…
Why do older people become seriously ill from an infection more quickly?
Older people become seriously ill from infections more quickly because their immune system responds structurally more slowly…
Does the flu shot work less well as you get older?
The flu shot demonstrably works less well in older adults than in younger people, but high-dose and other improved vaccines…
Yes · Strong evidence
What is the lower limit for vitamin B12 values?
There is no single universal lower limit for vitamin B12: it differs by measuring device, ethnicity, and life stage. Always…
What is the best way to measure vitamin B12?
Total B12 alone misses too many cases; ideally combine it with MMA, and consider active B12 (holotranscobalamin) as a…
What does caffeine do to your cells and their repair process?
Caffeine disrupts the guardians and repair mechanisms of DNA damage in cells, but what this means for ordinary daily coffee…
Can heat, such as a sauna, damage your cells or actually make them stronger?
Moderate heat briefly damages cells, but simultaneously triggers a repair response that makes the cell more resilient.…
Does a consistent morning routine with daylight help you fall asleep more easily in the evening?
A consistent morning routine with daylight helps sharpen your biological clock, allowing you to fall asleep earlier and more…
Yes · Moderate evidence
Why am I wide awake in the evening when I feel tired during the day?
Your biological clock and your chronotype determine when your body wants to be awake. When that clock does not align with your…
Why do some people develop better protection after vaccination than others?
How well you respond to a vaccine depends on your genetic predisposition, age, the condition of your immune system, and any…
Can using too much retinol actually damage your skin?
Too much retinol can irritate and damage your skin, but at a low dose and with a gradual build-up you can benefit from its…
Yes · Moderate evidence
Can meditation do anything about ageing at the cellular level?
There are cautious indications that meditation favourably influences the activity of the telomere-repairing enzyme, but…
Preliminary evidence
Can cognitive behavioural therapy help me sleep better long-term without pills?
CBT-I demonstrably produces lasting sleep improvement, even after the sessions end, something that does not apply to sleep…
Yes · Strong evidence
What does taking the pill for a long time do to your hormones when you stop?
After stopping the pill, your hormone balance generally recovers within a few weeks to months, regardless of how long you have…
Is mineral sunscreen better for your skin than chemical sunscreen?
Mineral sunscreen has a favourable safety profile and tinted varieties may offer additional protection, but it is not…
Moderate evidence
How reliable is a saliva test for biological age?
A saliva test for biological age is not yet reliable enough for personal use: average errors of seven to nine years and…
Does a blue-light filter on my phone really affect my sleep?
A blue-light filter on your phone probably has little effect on your sleep. If you really want to improve your sleep through…
No · Moderate evidence
Does melatonin as a supplement really work for better sleep in older age?
For older people with sleep complaints, particularly early-morning awakening, melatonin offers a modest but real benefit. The…
Moderate evidence
Does CBD oil help you sleep better?
There is currently too little good research to say that CBD oil genuinely helps with sleep problems; if you suffer from them,…
Preliminary evidence
Does red light therapy really help against skin ageing?
Red light therapy measurably reduces wrinkles and skin roughness, with the strongest support coming from professional…
Yes · Moderate evidence
Can cold showers make your cells healthier?
Cold showers do not demonstrably make your cells healthier: they actually inhibit growth and recovery processes in muscle…
No · Moderate evidence
Does regular sauna use protect your brain against decline?
There are indications that very frequent sauna use (four to seven times per week) is associated with lower rates of dementia,…
Preliminary evidence
Does watching a lot of television later in life affect your brain?
Watching more than 3.5 hours of television per day is associated with faster memory decline in people aged 50 and over,…
Yes · Moderate evidence
Does zinc help with acne and healthier skin?
Zinc demonstrably reduces inflamed spots, but works less well than the usual treatments such as benzoyl peroxide. It is most…
Yes · Moderate evidence
Is reading every day good for your brain in the long run?
Daily reading is probably good for your brain, but the evidence is largely observational; a firm causal relationship in…
Yes · Preliminary evidence
Do your brains really shrink as you get older?
Your brain does indeed shrink with age, particularly in areas involved in memory and planning. High blood pressure accelerates…
Does screen time (blue light) age your skin?
Blue light from screens almost certainly causes no measurable skin aging under normal use; the doses that caused damage in…
No · Moderate evidence
Can meditation slow down your biological clock?
There are indications that meditation, especially forms focused on warmth and goodwill, may protect telomeres from shortening,…
Moderate evidence
What does a vitamin D deficiency do to your brain?
A vitamin D deficiency is consistently linked to a higher risk of cognitive decline, dementia, and other brain conditions, but…
Does a face mask really work, or is it mostly just a treat for yourself?
An LED mask or a mask containing active ingredients such as salicylic acid works measurably better than doing nothing, but the…
Yes · Moderate evidence
Does valerian really help you fall asleep faster?
Valerian probably does not help you fall asleep faster. Multiple independent review studies and a recent controlled trial…
No · Moderate evidence
Does aspirin or ibuprofen protect against colorectal cancer?
Aspirin demonstrably protects against colorectal cancer in people with a hereditary elevated risk (Lynch syndrome) and in…
Moderate evidence
Does echinacea really work against the common cold?
Echinacea has not been proven effective against the common cold. If you still want to try something, Echinacea purpurea…
No · Moderate evidence
Can fasting really rejuvenate your cells?
Fasting has clear cell-rejuvenating effects in animal research, but in humans the evidence is still limited to small studies…
Preliminary evidence
Can your skin get used to retinol so that it becomes less effective?
Your skin gets used to the side effects of retinol, such as flaking and redness, but not to the effect itself; the active…
Does taking cortisone long-term weaken your bones?
Long-term cortisone use demonstrably weakens your bones; if you use it long-term, it is wise to discuss with your doctor…
How do I know whether my fatigue is caused by my thyroid?
Thyroid blood tests can rule out or confirm whether your thyroid is the cause, but a mildly abnormal TSH alone does not…
Do peptides in skincare actually do anything?
Peptides in creams have a plausible mechanism on paper, but clinical evidence for topical use is thin. If you want to do…
Preliminary evidence
Does beta-glucan help strengthen your immune system?
Beta-glucan has a biologically plausible effect on the immune system, demonstrated in part in humans as well, but for healthy…
Preliminary evidence
Does a weighted blanket really help you sleep better?
A weighted blanket may be beneficial for sleep in some people, particularly those with anxiety, autism, or sensory…
Preliminary evidence
Does your skin get thicker or thinner as you age?
Your skin thins at two levels with age: that is well established. Retinoid creams have the most support if you want to slow…
What is a cytokine storm?
A cytokine storm is a life-threatening syndrome in which the immune system reinforces itself in a spiral of inflammation that…
Does using a night cream help?
A night cream improves hydration and, with consistent use, can also have a visible effect on wrinkles, pores, and skin tone.…
Yes · Moderate evidence
What is the difference between probiotics and postbiotics?
Probiotics contain living bacteria; postbiotics contain inactivated variants or their building blocks. Postbiotics are safer…
Does the sleep tracking feature on my smartwatch have any value?
Your smartwatch gives a useful indication of your sleep pattern, but accuracy varies considerably by device and it is not a…
Moderate evidence
Can I inherit breast cancer in the family, and should I get tested?
Breast cancer can be hereditary, and if you recognise multiple cases in your family, it is sensible to discuss this with your…
Yes · Strong evidence
Does magnesium help with insulin resistance?
There is a reasonable amount of evidence that magnesium has a beneficial effect on insulin resistance, particularly if your…
Yes · Moderate evidence
Is a colonoscopy the only way to detect bowel cancer early?
A colonoscopy is not the only way to detect bowel cancer early. Stool-based tests, CT scans and sigmoidoscopy are recognised…
No · Moderate evidence
Does cold showering boost your immune system?
Cold showering produces measurable stimulation of the immune system, but whether it actually makes you less likely to fall ill…
Preliminary evidence
Does bakuchiol work as well as retinol but more gently?
Bakuchiol appears to target skin aging through biological pathways similar to those of retinol and is clearly gentler on the…
Preliminary evidence
Can fasting reverse your biological age?
Fasting improves multiple ageing-related markers, but whether epigenetic clocks actually decline and what that means in…
Moderate evidence
Can a bed that is too warm cause me to sleep worse?
A bed that is too warm disrupts your sleep; a slight drop in body temperature is actually necessary for falling asleep well.…
Yes · Moderate evidence
Does magnesium really help you sleep better and keep your mind sharp?
Magnesium may help with sleep problems, but the evidence is still too limited and inconsistent to make firm claims. If you…
Moderate evidence
How does metformin work in your body?
Metformin lowers blood sugar primarily by suppressing glucose production in the liver, through multiple interrelated…
Does metformin help with weight loss?
Metformin helps with weight loss, but the effect is modest: expect a few kilograms, not a dramatic transformation. Lifestyle…
Yes · Moderate evidence
Can you take metformin without having diabetes?
Metformin has a reasonable evidence base for specific groups without diabetes (prediabetes, PCOS, overweight with insulin…
Moderate evidence
What are the side effects of metformin?
Metformin causes gastrointestinal complaints such as diarrhoea, nausea and vomiting in a substantial proportion of users.…
How often should you have your HbA1c measured?
In stable diabetes, measuring twice a year is standard; when values fluctuate or treatment has changed, four times a year is…
Moderate evidence
How do you lower a high HbA1c?
Several medications demonstrably lower HbA1c: the weekly semaglutide injection has the strongest evidence base, but oral…
Strong evidence
What does autophagy do for ageing and disease?
Autophagy is a genuine part of the ageing process and plays a role in many age-related diseases, but the translation into…
What are the side effects and risks of retatrutide?
Retatrutide causes gastrointestinal complaints in many users and a temporary increase in heart rate; serious side effects were…
Is retatrutide more effective than Ozempic?
Indirect comparisons suggest that retatrutide produces greater weight loss than semaglutide (Ozempic/Wegovy), but the drug has…
Moderate evidence
How many hours of fasting are needed to activate autophagy?
There is no proven hourly threshold for activating autophagy in humans. If you use this as a reason for a fasting pattern, be…
Does creatine help prevent muscle loss with GLP-1 medications like Ozempic?
Whether creatine genuinely helps preserve muscle during GLP-1 medication use is unknown, because it has never been directly…
Preliminary evidence
What should you preferably not combine with creatine?
Combining creatine with caffeine produces no additional athletic performance benefits and can cause mild gastrointestinal…
Moderate evidence
Why don't doctors always recommend creatine?
Creatine monohydrate is well supported for strength sports and its safety profile in healthy adults is reassuring, but safety…
Does creatine cause hair loss?
There is no firm evidence that creatine causes hair loss, but the studies are small and partly industry-funded. If you have a…
Preliminary evidence
Does creatine affect your sleep?
Creatine may improve how your sleep feels, but objective measurements show no effect. Do not use it primarily as a sleep aid;…
Preliminary evidence
Is rapamycin found in food, or can you get it naturally through your diet?
Rapamycin is not found in food and cannot be obtained through your diet. It is a medicine used only under medical supervision,…
At what age does taking NAD+ supplements make sense?
There is no established age at which NAD+ supplementation becomes worthwhile; studies focus on middle-aged and older adults,…
Preliminary evidence
Which supplements or medications are best not combined with NAD+?
The combination of NAD+ supplements (particularly nicotinamide) with platinum-based chemotherapy is the most concrete reason…
Preliminary evidence
What does NAD+ do for your brain?
NAD+ is biologically crucial for your brain and declines with age, but whether supplementation via NMN or other means…
Who should have their ApoB measured?
Measuring ApoB is worthwhile for more people than current guidelines suggest: not only in cases of elevated blood fats, but…
Moderate evidence
How do you lower an elevated ApoB?
The most effective way to lower ApoB is with PCSK9 inhibitors (alirocumab or inclisiran, by prescription). Daily porridge also…
Moderate evidence
What does your ApoB value tell you about your risk of cardiovascular disease?
ApoB gives a more accurate picture of your cardiovascular disease risk than standard LDL cholesterol. Ask your doctor to also…
Can you lengthen or restore your telomeres?
Genuinely lengthening telomeres has not been proven in healthy people and is not without cancer risk. Slowing telomere…
No · Moderate evidence
What is the relation between NAD+ and vitamin B3?
Vitamin B3 is the only dietary building block for NAD+ in your body -- that relationship is causal and well supported. Whether…
What is the controversy surrounding NAD+?
NAD+ supplements raise your NAD+ levels, but whether that translates into any health benefit has not been proven, and in the…
Does NAD+ supplementation slow biological ageing?
NAD+ supplements raise your NAD+ levels in the blood, but whether that also means you age biologically more slowly has not…
Preliminary evidence
Does NAD+ cause weight gain?
There is no scientific evidence that NAD+ supplements such as NMN or NR cause weight gain. Animal research even suggests the…
No · Preliminary evidence
What are the effects if you take NAD every day?
Taking 600-900 mg of a NAD supplement per day raises your NAD levels and provides some benefit for endurance, but long-term…
Which foods or habits effectively raise NAD+ levels?
Exercise and NAD+ supplements (NR or NMN) demonstrably raise NAD+ levels, but whether higher levels also confer health…
Moderate evidence
Can rapamycin reverse or prevent grey hair?
Rapamycin shows interesting effects on pigmentation in the lab and in a rare hereditary disease, but there is no evidence…
No · Preliminary evidence
Does coffee activate mTOR?
Caffeine inhibits mTOR in cell and animal research, but coffee as a complete drink actually activated mTOR in the muscle…
Will a doctor prescribe rapamycin?
Most doctors will not prescribe rapamycin to healthy people to slow ageing, simply because the evidence for doing so is still…
Preliminary evidence
Can anyone take rapamycin?
Rapamycin is a powerful drug with serious side effects, including reduced immune function and blood sugar disturbances, and is…
No · Moderate evidence
Does rapamycin put a burden on the liver?
Rapamycin does not demonstrably damage the liver directly, but does increase the risk of a blood clot in the hepatic artery…
Preliminary evidence
Does rapamycin improve skin aging?
Topical rapamycin showed promising signs for skin ageing in a small study, but the evidence is still too thin to justify…
Preliminary evidence
Does creatine affect dopamine levels?
In healthy people, creatine has no demonstrable effect on dopamine in the blood. Positive signals so far come exclusively from…
Does creatine speed up muscle recovery?
Creatine (3-5 g/day) can likely speed up muscle recovery after intense training and improve strength and muscle mass, but for…
Yes · Moderate evidence
How does creatine improve mood and wellbeing?
Creatine does not demonstrably improve mood in healthy people without additional stressors; as a supplement during sleep…
Does creatine supplementation reduce brain fog?
Creatine may relieve cognitive complaints, but the effect depends strongly on your situation: people with chronic fatigue,…
Moderate evidence
What is hormesis (what doesn't kill you makes you stronger)?
Hormesis is a well-described biological principle: a low dose of stress can make your cells more resilient, provided the dose…
What are the Blue Zones and what is actually true about them?
The Blue Zones are real regions with a robustly established pattern of healthy ageing, and the shared lifestyle habits within…
Yes · Moderate evidence
Is an ECG from your smartwatch actually useful?
For detecting atrial fibrillation, a smartwatch ECG can be useful, especially as a supplement to medical monitoring. For other…
Yes · Moderate evidence
Do black cohosh or red clover help with hot flushes during menopause?
Black cohosh modestly but demonstrably reduces hot flushes; red clover has too little solid evidence to recommend. If you want…
Moderate evidence
What helps against menopause symptoms like hot flushes and mood swings?
Hormone therapy works best against hot flushes and night sweats. Those who cannot or do not wish to use it can choose from…
Strong evidence
What helps with osteoarthritis (joint wear)?
Exercise, losing weight where applicable in the case of excess weight, and an anti-inflammatory gel on the knee have the…
Moderate evidence
Does fasting reset your immune system?
Fasting lowers inflammatory markers and improves metabolic risk factors, but a true 'reset' of the immune system has not yet…
Moderate evidence
What is the difference between living longer and living longer in good health (healthspan)?
Healthspan and lifespan are two separate things: you can live a long time yet lose years to illness and decline. Caloric…
Do sirtuins actually do anything against ageing?
Sirtuins play a clear role in ageing in animal research, but whether they are of any benefit to humans (through supplements or…
Preliminary evidence
What is mTOR and why does it matter in ageing?
Inhibiting mTOR strongly extends lifespan in mice, but whether you can achieve that as a human through drugs or diet has not…
Does my growth hormone decline with age, and does that matter?
Your growth hormone does indeed decline sharply with age. Reversing that with hormone injections offers little benefit in…
Yes · Strong evidence
Is testosterone important for women?
Testosterone is a physiologically relevant hormone for women, with the strongest evidence for sexual desire and sexual…
Does creatine also help with memory and concentration?
Creatine has the strongest evidence for a memory effect in older adults aged 66 and over. In younger, healthy adults, the best…
Moderate evidence
Can you repair sun damage to your skin?
Sun damage can be partially repaired: prescription tretinoin cream has the strongest evidence base, but consistent sunscreen…
Yes · Moderate evidence
What do bone-loss medications (bisphosphonates) do, and are they safe?
Bisphosphonates reduce fractures and increase bone density in osteoporosis, and at high fracture risk can be used safely for…
Yes · Strong evidence
Do omega-3 fatty acids help against heart rhythm disorders?
High doses of omega-3 actually increase the risk of atrial fibrillation; a generally protective effect on heart rhythm…
No · Moderate evidence
What actually helps with chronic low back pain?
Strength and stabilisation exercises have the strongest evidence base for chronic low back pain; if the effect is…
Moderate evidence
Can I prevent or slow down early-stage hearing loss?
Noise-induced hearing loss is largely preventable by limiting exposure to sounds above 85 dB(A) and wearing hearing…
Moderate evidence
How do I keep my kidneys healthy as I age?
The two best-supported steps to limit kidney damage as you age are keeping your blood pressure under control and exercising…
Moderate evidence
Do you live longer on a vegetarian or plant-based diet?
A high-quality plant-based diet is associated with less premature death. However, eating strictly vegetarian or vegan has not…
Moderate evidence
Is strength training still safe and worthwhile after the age of 70?
Strength training after 70 is both safe and worthwhile: the evidence for greater muscle strength and reduced fall risk is…
Yes · Strong evidence
Does stretching actually help, or is it a waste of effort?
Stretching demonstrably improves flexibility, and 10 minutes per week is already enough for the maximum effect. For preventing…
Yes · Strong evidence
Does taking vitamin E have any proven benefit?
For the most studied applications, cardiovascular disease, vitamin E demonstrably does not work; for skin and fertility the…
No · Strong evidence
Is taking a stack of supplements at the same time smart or actually dangerous?
Whether a supplement stack is smart or dangerous depends on which substances you combine and whether you also use medications.…
Moderate evidence
Does the combination of glycine and NAC (GlyNAC) help against aging?
GlyNAC shows promising results in a small human study on oxidative stress, muscle function and inflammation, but the evidence…
Preliminary evidence
Is collagen powder worth it for your joints?
For people with knee osteoarthritis or joint pain during exercise, there is reasonable support that collagen (hydrolysed, 10…
Yes · Moderate evidence
Does fisetin from strawberries really work as a zombie-cell cleaner?
Fisetin demonstrably clears zombie cells in lab and mouse research, but whether this also works in humans and is safe has not…
Preliminary evidence
What works better for weight loss: semaglutide or tirzepatide?
Tirzepatide consistently produces greater weight loss than semaglutide, but both medications have comparable gastrointestinal…
Yes · Strong evidence
Should I be worried about a mildly elevated cholesterol if everything else looks fine?
A mildly elevated cholesterol is not automatically harmless: the overall picture, including triglycerides and lipoprotein(a),…
Moderate evidence
Is atrial fibrillation dangerous, and what can I do about it?
Atrial fibrillation substantially increases your risk of death, heart failure, and stroke, and requires active treatment.…
Yes · Strong evidence
How often should I measure my blood pressure at home, and what is normal?
Measuring at home gives a more reliable picture than a single reading at the doctor's office: measure at least seven days,…
Yes · Moderate evidence
Do prebiotics, the fibres that feed your good bacteria, work just as well as probiotics?
Prebiotics alone are less effective than probiotics in the best-studied situations. For diarrhoea or immune support,…
No · Moderate evidence
Is breast cancer population screening worth it?
For most women, participating in the population screening programme yields more benefit than cost, though this varies by age…
Yes · Strong evidence
Should I, as a man, get tested for prostate cancer with the PSA test?
Whether the PSA test is worthwhile depends on your personal risk. Men aged 55 to 69 with an elevated risk, such as a family…
Moderate evidence
Can you reverse early-stage forgetfulness with lifestyle changes?
Lifestyle changes can likely slow early-stage forgetfulness and sometimes partially improve it, but full reversal has not been…
Moderate evidence
Is it normal to forget names more often around age 50, or should I be worried?
Forgetting names around age 50 is normal and biologically explainable. It is not a reason for immediate concern, but exercise…
Yes · Moderate evidence
How large can the difference between my chronological age and my biological age be?
The typical spread between your biological and calendar age is around one to two years. Studies mention no hard upper limit,…
What is young blood / plasma exchange, and does it actually work?
Plasma exchange clearly works in mice, but in humans there is still no evidence whatsoever of efficacy or safety. Do not be…
Preliminary evidence
Does hyperbaric oxygen therapy help against ageing?
HBOT shows interesting signals in small, early studies regarding telomere length and cerebral blood flow, but the evidence is…
Preliminary evidence
Does vitamin D help your immune system, or is that overrated?
Vitamin D genuinely supports your immune system, but the benefit of taking extra applies mainly when you have a deficiency. If…
Yes · Moderate evidence
Does your immune system really weaken as you get older, and can you do anything about it?
Your immune system demonstrably weakens with age, but eating healthily and exercising can reduce the smouldering inflammation…
Yes · Strong evidence
Can you really lower your biological age, and does the research support this?
There are promising indications that biological age is measurable and perhaps controllable, but clinical evidence that you can…
Preliminary evidence
How reliable are epigenetic clocks for measuring your biological age?
Epigenetic clocks are reliable instruments for measuring biological age and predict mortality better than calendar age. They…
Does hyaluronic acid applied to your skin actually help against dryness and wrinkles?
Hyaluronic acid on your skin genuinely helps against dryness. Injections work most powerfully against wrinkles. A pill or…
Yes · Moderate evidence
Does a vitamin C serum help against pigmentation spots and ageing?
Vitamin C serums likely reduce pigmentation spots and early signs of ageing, but the studies are too small or lack control…
Yes · Moderate evidence
What is the best-proven treatment for wrinkles: retinol or vitamin C?
Retinol (and tretinoin in particular) has a far stronger clinical evidence base than vitamin C. Vitamin C may be a useful…
Yes · Moderate evidence
Does testosterone decline in men with age, and should you do something about it?
Testosterone really does decline in men with age. TRT is well supported only in men with established hypogonadism and…
Yes · Strong evidence
Does clearing senescent cells with senolytics help against ageing?
Senolytics show impressive results in mouse studies, but in humans the evidence is too thin for use outside clinical trials.…
Preliminary evidence
Is donating blood regularly good for your health?
Regular blood donation is safe for many people, but it can deplete your iron stores, especially if you menstruate or donate…
Moderate evidence
Do probiotic pills really help your gut?
Probiotics demonstrably work for acute diarrhoea, but for most other gut complaints it depends on which strain you take and…
Moderate evidence
Does taking iron help, or is it actually a risk?
Taking iron clearly helps if you have a deficiency or anaemia, but is pointless and potentially risky if that is not the case.…
Moderate evidence
Does quercetin work against ageing and inflammation?
Quercetin shows promising signals in the laboratory and in animals, but in humans there is not yet solid evidence. Taking…
Preliminary evidence
What is NAD+ and what does it do in your body?
NAD+ is an indispensable molecule for energy, DNA repair and cell health, but the question of whether you should actively…
Does CoQ10 help your heart or your energy levels?
In heart failure, there are promising signals that CoQ10 can reduce the risk of death and hospitalisation, but the evidence is…
Moderate evidence
Does berberine help against high blood sugar (the natural metformin)?
Be careful with this. Berberine measurably lowers blood sugar, but EFSA could not establish a safe intake level (signs of DNA…
Yes · Moderate evidence
Are sleeping pills harmful in the long term?
Long-term use of classic sleeping pills increases the risk of dependence, cognitive decline, and impaired driving ability.…
Yes · Moderate evidence
Do GLP-1 medications (such as Ozempic) help you age more healthily?
For people with cardiovascular disease, kidney disease, or fatty liver disease, GLP-1 medications offer proven benefits that…
Moderate evidence
Do multivitamins help with healthy ageing?
Daily multivitamins appear to offer modest protection for older adults' memory, but for most other aspects of healthy ageing…
Moderate evidence
Do omega-3 (fish oil) supplements benefit my heart?
Fish oil has a modest, proven effect on triglycerides and possibly slightly fewer heart attacks, but does not demonstrably…
Moderate evidence
Does creatine also help ordinary people, not just athletes?
Creatine is not just for athletes. Combined with resistance training, it helps older adults gain muscle strength, and probably…
Yes · Moderate evidence
Does bowel cancer screening really help (less mortality)?
For people aged 45 to 75 with average risk, colorectal cancer screening is worthwhile and widely recommended. It demonstrably…
Yes · Strong evidence
Does metformin help you live a longer, healthier life?
For people with type 2 diabetes, metformin has real health benefits, but whether it also keeps healthy people fit for longer…
Preliminary evidence
Does rapamycin help people live longer in good health?
Rapamycin demonstrably extends the lifespan of mice and other animals, but whether the same holds true for humans has not yet…
Preliminary evidence
Is hormone therapy for the menopause safe and worthwhile?
Hormone therapy works excellently against hot flushes and vaginal symptoms, but whether it is safe for you depends on your…
Strong evidence
Which vaccinations belong to healthy ageing?
For healthy ageing, the flu vaccine (high dose), the pneumococcal vaccine, the shingles vaccine, and the RSV vaccine are well…
Moderate evidence
Do collagen supplements work against skin ageing?
Whether collagen supplements genuinely work against skin ageing is contested: independent research of higher quality shows no…
Moderate evidence
Are NAD+ supplements (NMN/NR) worth it?
NMN and NR demonstrably raise NAD+ in your blood and appear to be safe, but whether you will actually notice any difference in…
Preliminary evidence
Does retinol help against wrinkles?
Retinol demonstrably works against wrinkles and improves skin texture, although tretinoin is more potent for those who can or…
Yes · Moderate evidence
Does sunscreen also protect against skin ageing?
Using broad-spectrum sunscreen daily demonstrably slows sun-induced skin ageing; anyone with concerns about chemical filters…
Yes · Moderate evidence
Is a full-body MRI scan worthwhile as a preventive measure?
There is no evidence that a preventive full-body MRI in healthy individuals leads to better health outcomes, while the risk of…
Preliminary evidence
What do peptides like BPC-157 do, and are they safe?
BPC-157 shows promising results in animal research for tissue healing, but has barely been studied in humans and its long-term…
Preliminary evidence
Do diabetes pills (SGLT2 inhibitors) also work against ageing?
For people with heart or kidney problems, large trials show that SGLT2 inhibitors clearly do more than lower blood sugar…
Moderate evidence
Does glucosamine help with joint complaints?
Glucosamine sulfate (1500 mg per day) may produce a modest reduction in pain in knee osteoarthritis after twelve months, but…
Moderate evidence
Does ashwagandha really work against stress?
Ashwagandha demonstrably lowers the stress hormone cortisol, but whether it actually makes you feel better has not yet been…
Moderate evidence
Is green tea really as healthy as they say?
Drinking a few cups of green tea every day fits well into a healthy lifestyle and is probably safe, but do not take green tea…
Moderate evidence
Is it safe to take melatonin every night?
For healthy adults, melatonin is safe with short-term use, but as a sleep aid for chronic insomnia it works considerably less…
Moderate evidence
Does taurine work against ageing?
Taurine supplements have not yet been proven as an anti-ageing intervention in humans. The animal results are promising and…
Preliminary evidence
Does taking resveratrol make sense as an anti-ageing strategy?
For humans there is no convincing evidence that resveratrol supplements do anything against ageing; the animal research is…
No · Preliminary evidence
Does spermidine actually do anything against ageing?
Animal research and population studies provide indications that spermidine can slow ageing processes, but evidence from…
Preliminary evidence
Do DHEA or growth hormone help against ageing, or are they risky?
For healthy older adults, DHEA is not a proven anti-ageing agent, and for growth hormone the long-term risks are unknown. If…
Preliminary evidence
Can you clear out "zombie cells" to slow down ageing?
In animal research, clearing zombie cells is impressively effective, but in humans the evidence is still very preliminary.…
Preliminary evidence
Is taking a daily aspirin smart or dangerous?
Whether a daily aspirin is smart or dangerous depends entirely on your age and medical profile. Take aspirin only on a…
Moderate evidence
Is a glucose meter useful if you don't have diabetes?
Without diabetes, a glucose monitor gives you some genuinely interesting information about how your body responds to food,…
Preliminary evidence
How healthy is meditation, and what does it actually do for you?
Meditation has a moderate but well-demonstrated effect on depression, anxiety and pain, and can safely be combined with other…
Yes · Strong evidence
Does cold water swimming improve healthy aging?
For most healthy people, occasional cold water swimming is probably safe. Do you have cardiovascular disease or high blood…
Preliminary evidence
Does regular sauna use help you live longer?
Regular sauna bathing is associated with a lower risk of premature death and cardiovascular disease in large observational…
Yes · Moderate evidence
Which supplements actually help with menopause?
Red clover isoflavones and black cohosh have the strongest evidence for reducing hot flashes; soy isoflavones also help to…
Moderate evidence
Does using testosterone help if you are over 50, and can it be dangerous?
Testosterone can be worthwhile for men over 50 with a medically confirmed testosterone deficiency, but it is not a treatment…
Yes · Strong evidence