What works
Live longer and healthier. What you can do yourself.
Read what you can concretely do: what you can get measured, and which supplements help with longevity. Always with tips on where to go. But above all, do your own research, and do let us know if you have tips of your own.
Measure
Measuring tells you where you stand. The results guide your choices, and ultimately show you whether it works.
Take & buy
All supplements with reasonable or strong evidence · alphabetical · updated automatically
| Supplement | How to take | What for | |
|---|---|---|---|
| Ashwagandha | 240-600 mg per dayChoose a standardized extract. Keep use short-term and avoid in pre-existing liver, thyroid, or heart conditions.Can damage the liver, with a much higher risk in pre-existing liver disease. Banned in supplements in Denmark. | Reduces stress and cortisol in healthy, stressed adults. | Reasonable evidence |
| Berberine | capsule, 500 mgEnhances the effect of medications; with diabetes medication, risk of dangerously low blood sugar. Not during pregnancy. | Lowers blood sugar and HbA1c, comparable to mild diabetes medication. | Reasonable evidence |
| Calcium | 1000-1500 mg per day (age-dependent)Preferably combine with vitamin D. Take with a meal for better absorption.High intake via supplements may carry a risk of side effects; calcium from food is preferred over pills.details and evidence › | Supports bone density and reduces fracture risk in older adults and postmenopausal women. | Reasonable evidence |
| Collagen | 10 g/day (joints/skin); 40 mg/day UC-IIChoose hydrolysed peptides for skin and joints, or UC-II (40 mg) for osteoarthritis. Preferably take around physical activity.details and evidence › | Supports joints, cartilage and skin, especially in older adults and athletes. | Reasonable evidence |
| CoQ10 | 120 mg per day (under investigation)Choose a softgel; the formulation affects absorption more than ubiquinol vs. ubiquinone. Take with a fat-containing meal.details and evidence › | Supports heart health and energy production, especially in heart failure and older adults. | Reasonable evidence |
| Creatine | 3-5 g per day; loading phase 20 g per day (5-7 days)Choose creatine monohydrate; it is the best researched and cheapest. Take it with a meal.In statin users, creatine can raise a blood marker that doctors rely on to detect muscle damage.details and evidence › | Increases muscle strength and muscle mass in older adults, supports memory and recovery capacity. | Strong evidence |
| Curcumin | 1000-1500 mg per dayChoose a formulation with piperine or in phytosome form. Take with a meal.Standard curcumin is very poorly absorbed; always choose an enhanced formulation.details and evidence › | Reduces inflammatory markers and supports joints in osteoarthritis. | Reasonable evidence |
| Fibre | 38 g/day (men); 25 g/day (women 19-50 yr)Choose unprocessed sources: whole grains, legumes, vegetables, and fruit. Soluble fiber (oats, fruit) helps with blood sugar.With persistent constipation, extra fiber may worsen symptoms.details and evidence › | Supports gut health, blood sugar, and cardiovascular disease in adults. | Reasonable evidence |
| Garlic | more than 1200 mg per day (aged garlic extract)Aged garlic extract is the best-studied form. Use it for at least two months to see an effect.details and evidence › | Modestly lowers blood pressure and LDL cholesterol when levels are already elevated. | Strong evidence |
| Green tea | 3-5 cups per day; 2-3 g matcha per day (underMatcha provides more EGCG than regular tea. Take it without milk for better absorption of the catechins.details and evidence › | Supports memory, concentration, and cardiovascular health in adults. | Reasonable evidence |
| Iron | Replenish 1-2 mg daily loss through diet;Take a supplement preferably with vitamin C and not at the same time as tea, coffee or calcium.No benefit without confirmed deficiency; iron supplements frequently cause gastrointestinal complaints.details and evidence › | Corrects iron deficiency and anaemia; supports pregnancy and energy levels. | Strong evidence |
| Magnesium | No standard dose establishedChoose an organic form such as citrate or glycinate, as magnesium oxide is poorly absorbed. For cognition.Repeated use of magnesium as a laxative can raise blood levels; kidney problems increase the risk of elevated levels.details and evidence › | Supports insulin sensitivity, sleep, and cognition, especially in older adults and diabetics. | Reasonable evidence |
| Melatonin | 4 mg per day; 2 mg prolonged release (55+)Choose prolonged release for ages 55+. Preferably take 3 hours before bedtime rather than 30 minutes.In older adults, risk of daytime drowsiness, even at low doses. Not for use during pregnancy or breastfeeding.details and evidence › | Promotes sleep onset and sleep quality, particularly in adults aged 55+. | Reasonable evidence |
| Omega-3 | 840 mg EPA+DHA (heart); 2-4 g EPA+DHA (inflammation)Avoid ethyl esters; choose the free fatty acid or triglyceride form. Take with a fat-containing meal.High doses increase the risk of atrial fibrillation; risk is dose-dependent.details and evidence › | Supports heart health and reduces inflammation, especially in rheumatoid arthritis and at higher doses. | Strong evidence |
| Probiotics | 1.6–10 billion CFU per day (highly strain-dependent)Choose a product with the specific strain that matches your complaint. Effects are not interchangeable between strains.details and evidence › | Supports the gut with specific complaints such as diarrhea and pouchitis. | Reasonable evidence |
| Protein | 1.0-1.2 g/kg/day (older adults);Spread throughout the day; choose animal protein or combine plant-based sources to ensure adequate leucine.In chronic kidney disease, high protein intake increases the risk of accelerated decline in kidney function.details and evidence › | Preserves muscle mass, supports bones, immune function and recovery in older adults. | Strong evidence |
| Vitamin B12 | 1000 mcg per dayCyanocobalamin is stable and inexpensive; methylcobalamin skips one conversion step. Supplementing also works with declining gastric mucosa.High folate intake in untreated B12 deficiency can worsen neurological damage.details and evidence › | Prevents and corrects B12 deficiency, especially in adults over 60. | Reasonable evidence |
| Vitamin C | 6-8 g per day for colds (under investigation)Liposomal form provides higher blood levels. Take with a meal.details and evidence › | Supports immunity, skin and wound healing; beneficial for intense exercisers. | Reasonable evidence |
| Vitamin D | 400-800 IE per day (with calcium); max.Take with a meal containing fat for better absorption. Choose D3 and check your blood level if in doubt.Above 10,000 IE per day there is a risk of hypercalcemia; toxicity is possible with prolonged high doses.details and evidence › | Supports bones, muscles, and immune system, especially in deficiency or older adults. | Reasonable evidence |
| Vitamin K2 | 90 mcg per day (under investigation);Choose MK-7; MK-4 is not detectably absorbed at normal doses. Take it with a meal containing vitamin D.details and evidence › | Supports bone density and helps prevent calcium deposits in blood vessels. | Reasonable evidence |
| Zinc | up to 30 mg per day (colds); 40-50 mg per day (bones)Choose zinc glycinate or gluconate; do not take it at the same time as phytate-rich foods such as grains or legumes.Above 100 mg per day, copper deficiency and anaemia can develop; prolonged high use also lowers HDL.details and evidence › | Supports immunity, skin, bones, and wound healing in cases of deficiency or increased risk. | Reasonable evidence |
This page is informational and does not replace medical advice. What makes sense depends on your situation. Discuss it with your doctor.