Topic cluster

Supplements

What actually moves the needle — and what's overpriced hype. The basics that make sense for (nearly) everyone, plus targeted options for specific goals.

11 articles · 7 compounds in the database
Subtopics
Creatine (5)Magnesium (4)Omega 3 (4)Supplements (4)Vitamin d (4)NMN (3)
Articles
Everyday foods like rice, bread and banana next to teaspoons of sugar — hidden sugar and glycemic load.
Metabolism

Hidden Sugar: Why Starch Acts Like Sugar — and How to Lower Your Glycemic Load

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
4 min
Abstract DNA helix with methyl groups and blood values — methylation, gene variants and nutrient gaps.
Methylation

MTHFR, COMT & Methylation: Gene Variants & Nutrient Gaps

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
5 min
Still life of nutrient-dense whole foods — eggs, sardines, liver, berries, leafy greens
Nutrition

Nutrient Density vs. Adequacy: Why Nutrition Science Needs More Humility

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
6 min
Flat-lay of the Blueprint stack — creatine, omega-3, collagen, NMN/NR, Ca-AKG, curcumin, microbiome prebiotics on a dark background
Longevity Protocols

Bryan Johnson's Blueprint: What the Million-Dollar Longevity Stack Actually Delivers

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
5 min
A fit man in his early 60s in a bright kitchen behind a curated row of longevity supplements (D3+K2, magnesium, omega-3, creatine, CoQ10, green tea)
Supplements

Longevity Supplements: The Honest List — What's Proven and What's Overhyped

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
3 min
Pills, syringes, and vials — the pharmacological toolkit of modern biohacking
Biohacking

Biohacking, TRT & GLP-1: Where Optimization Makes Sense — and Where It Tips into Risk

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
6 min
Woman in warm sunlight — light as an underestimated biological healing factor
Fundamentals

Sunlight, Infrared & Mitochondria: The Underestimated Healing Power of Light

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
6 min
Brain visualization with sugar symbolism — insulin resistance accelerates brain aging
Metabolism

Keto, Insulin Resistance and the Aging Brain: Why Ketones Are the 'Clean' Fuel

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
5 min
Person sleeping in bed — restful sleep as the foundation of cellular recovery
Sleep

Sleep Science: Chronotypes, Melatonin Myths and the Nightly Reset

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
5 min
Person surrounded by everyday chemical icons — symbol of daily toxin exposure
Performance & toxins

Peak Span: How Visceral Fat, BPA and Lifestyle Steal Our Best Years

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
3 min
Cellular illustration of NAD+ and DNA repair
NAD+ / Sirtuins

NMN, NAD+ and Sirtuins: What the 2026 Research Actually Says

Nils GregersenNils GregersenFounder & author · Longevity enthusiast
5 min
Compounds & substances
NAD⁺ precursorEmerging

NMN (Nicotinamide Mononucleotide)

Direct NAD+ precursor. Early-phase clinical evidence shows raised blood NAD+ levels after oral dosing.

Dose250–500 mg/day, morning.
· Morning
EssentialStrong

Omega-3 Fish Oil (EPA/DHA)

Lowers triglycerides, modulates inflammation. Relevant for anyone not eating fatty fish regularly.

Dose1–2 g combined EPA+DHA per day. Take with a meal.
· With food
EssentialStrong

Vitamin D3 + K2

Vitamin D status is widely insufficient from autumn through spring in temperate climates. K2 complements D3 synergistically.

Dose1,000–4,000 IU D3/day, dosed to blood level (25-OH-D3 target 40–60 ng/mL). 100–200 µg MK-7 K2.
· With food
EssentialStrong

Magnesium Glycinate

Highly bioavailable, gentle on the stomach. Supports sleep, muscle recovery, and neural function.

Dose200–400 mg elemental magnesium in the evening.
· Evening
EssentialStrong

Creatine Monohydrate

One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.

Dose3–5 g/day, any time. No loading phase needed.
· Any time
EssentialStrong

Selenium

Essential trace element, component of selenoproteins (glutathione peroxidase, thioredoxin reductase). Critical for thyroid function, antioxidant defense, and immunity.

Dose70–200 µg/day. L-selenomethionine preferred (organic form). Avoid sustained intake above 400 µg/day.
· With food
EssentialStrong

Zinc

Essential trace element, involved in over 300 enzymatic reactions. Critical for immune function, wound healing, DNA synthesis, testosterone production, and skin health. Deficiency is widespread in industrialised countries.

Dose10–25 mg/day for ongoing use. Bisglycinate or picolinate offer the best bioavailability. Take with a meal to avoid stomach upset.
· With food