The Supplement Tier List
Most supplements are a waste of money
The supplement industry is worth $170B but only a handful have strong evidence for longevity. We'll separate the proven from the overhyped.
Tier list: evidence ranking
Swipe left for STRONG EVIDENCE, right for WEAK/NO EVIDENCE.
Match the supplement to its benefit
Connect each evidence-based supplement to its primary role.
Test before you swallow
Vitamin D and B12 deficiencies are common; iron and B-complex needs vary widely; calcium is often over-supplemented (excess linked to vascular calcification). A simple blood panel — 25-OH Vit D, B12, ferritin, magnesium-RBC, homocysteine — costs less than 2 months of generic supplements and tells you exactly what (if anything) you need. Skip the multivitamin; targeted supplementation always wins.
Daily timing of common supplements
Some are best with meals, some on an empty stomach, some at night.
Tap each tile to reveal the detail.
Key Takeaway
The 'essential 4': Vitamin D, Omega-3, Magnesium, and Creatine. These have the strongest evidence base. Test, don't guess — get bloodwork first.