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.
This step is interactive — open the Thier app to try it.
Match the supplement to its benefit
Connect each evidence-based supplement to its primary role.
This step is interactive — open the Thier app to try it.
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.
This step is interactive — open the Thier app to try it.
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.