Muscle Preservation
Preventing sarcopenia.
Ranked by evidence strength across reported benefits.
Creatine Monohydrate
The most-studied and effective ergogenic aid — replenishes ATP via the phosphocreatine system.
Magnesium
Essential cofactor in 300+ enzymatic reactions, from ATP production to muscle relaxation.
Ashwagandha
Adaptogenic herb that down-regulates HPA-axis output — lowers cortisol, supports T in stressed men.
Melatonin
Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
Coffee
Caffeine + polyphenol matrix with strong evidence for mortality and T2D reduction.
N-Acetyl Cysteine (NAC)
Glutathione precursor with mucolytic, hepatoprotective, and psychiatric uses.
Vitamin B3 (Niacin)
NAD+ precursor; nicotinic acid form lowers LDL and raises HDL.
Whey Protein
Fast-digesting complete protein rich in leucine for muscle protein synthesis.
Magnesium Glycinate
Chelated magnesium bound to glycine — best-tolerated form for sleep, calm, and muscle relaxation.
Vitamin C
Water-soluble antioxidant, collagen cofactor, and immune supporter.
L-Leucine
Essential BCAA and primary anabolic signaler via mTORC1 activation.
Milk Thistle
Hepatoprotective herb with antioxidant and anti-fibrotic effects.
Garlic
Culinary bulb with cardiovascular benefits primarily via allicin and aged-garlic compounds.
Glycine
Inhibitory amino acid that improves sleep quality, glycemic control, and collagen synthesis.
Betaine Anhydrous (TMG)
Methyl donor — improves power output and lowers homocysteine.
Creatine Monohydrate
Gold-standard creatine form — the most studied supplement in sports science.
Nicotinamide Riboside (NR)
NAD+ precursor with bioavailability and longevity research interest.
NMN
NAD+ precursor similar to NR; bioavailability route debated.
Nicotinamide Riboside (NR)
NAD+ precursor that bypasses the flush — studied for cellular aging.
Beta-Alanine
Carnosine precursor buffering muscle pH during high-intensity work (60–240 sec).
Alpha-Lipoic Acid
Mitochondrial antioxidant studied for diabetic neuropathy and insulin sensitivity.
Beta-Alanine
Rate-limiting precursor of muscle carnosine — buffers acid during high-intensity work.
Idebenone
Synthetic CoQ10 analog with better water solubility; used in LHON.
Essential Amino Acids (EAA)
Full-spectrum EAA blend providing all 9 essentials for MPS.
Selenium-Enriched Yeast
Yeast-bound selenomethionine — form used in major chemoprevention trials.
ALA (R-isomer)
Natural enantiomer of α-lipoic acid with better bioavailability.
Vitamin K2 (MK-7)
Activates the proteins that direct calcium into bone — not arteries.
Coenzyme Q10
Mitochondrial electron carrier and lipid-soluble antioxidant.
Glycine
Inhibitory neurotransmitter that improves sleep quality and supports collagen synthesis.
Vitamin E
Primary lipid-phase antioxidant protecting membrane PUFAs.
Pomegranate
Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).
Green Tea (EGCG)
Polyphenol-rich tea; EGCG modestly boosts metabolism and supports cardiovascular health.
DHEA
Adrenal androgen precursor declining with age; used for adrenal insufficiency and aging.
Astaxanthin
Algal carotenoid that is the strongest membrane antioxidant; UV and eye protection.
Alpha-Lipoic Acid (ALA)
Universal antioxidant that's both water and fat soluble — supports glycemic control and nerve health.
Citrulline Malate
NO precursor stacked with malate — improves pump and reduces post-workout soreness.
HMB (β-Hydroxy-β-Methylbutyrate)
Leucine metabolite — anti-catabolic, useful for cutting phases and untrained populations.
Ubiquinol (CoQ10)
Reduced active form of CoQ10 — preferred in adults over 40 and those with statin-induced depletion.
Vitamin K2 (MK-7)
Long-half-life K2 — directs calcium to bone and away from arteries.
Astaxanthin (Eye dose)
Carotenoid that crosses BBB and accumulates in ciliary body.
Alpha-GPC
Bioavailable choline source studied for cognition and acute power output.
Taurine
Conditionally essential amino acid involved in bile salt conjugation, osmoregulation, and cardiac function.
BCAAs
Branched-chain amino acids — leucine is the primary mTOR signal for muscle protein synthesis.
HMB
Leucine metabolite reducing muscle protein breakdown, useful in untrained/elderly populations.
Glutathione
Master intracellular antioxidant; oral bioavailability depends on form.
TUDCA
Bile acid with hepatoprotective effects and ER stress reduction.
Ginkgo Biloba
Vasoactive herb studied for cognition in the elderly and tinnitus.
Shilajit
Himalayan mineral exudate rich in fulvic acid, studied for testosterone and fatigue.
Reishi
Adaptogenic mushroom used for immune balance, sleep, and stress.
Quercetin
Flavonoid with antihistamine and senolytic effects; pairs with bromelain or vitamin C.
Ipamorelin
Selective GH secretagogue researched for muscle and recovery; not FDA approved.
TUDCA (Tauroursodeoxycholic Acid)
Conjugated bile acid — hepatoprotective and ER-stress-reducing.
Resveratrol
Polyphenol from grapes — sirtuin activator with mixed human evidence.
Taurine
Conditionally essential amino acid with cardiovascular, metabolic, and longevity effects.
Calcium AKG (Alpha-Ketoglutarate)
TCA-cycle intermediate — extended lifespan in C. elegans; emerging human data on biological age.
Magnesium L-Threonate
Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor — popular longevity supplement with growing human data.
Taurine (High-Dose)
Conditionally essential amino acid with longevity and metabolic effects.
Selenium
Trace mineral essential for glutathione peroxidase and thyroid hormone activation.
Casein Protein
Slow-digesting milk protein providing sustained amino acid release, popular pre-sleep.
EAAs (Essential Amino Acids)
All 9 essential amino acids; superior to BCAAs alone for MPS.
Krill Oil
Phospholipid-bound omega-3 with astaxanthin; better bioavailability than fish oil per gram.
Resveratrol
Polyphenol activating sirtuins; bioavailability and clinical effects modest.
Magnesium Glycinate
Bisglycinate chelate form of magnesium — gentle, well-absorbed, ideal for sleep.
Urolithin A
Gut-microbial metabolite of ellagitannins — induces mitophagy.
Curcumin Phytosome (Meriva)
Phosphatidylcholine-complexed curcumin — ~29× higher bioavailability than standard extract.
Selenomethionine
Organic selenium form — preferred for thyroid (Hashimoto's) and antioxidant support.
Pterostilbene (Extra)
Methylated resveratrol analog with superior bioavailability.
Tocotrienols (Skin/Aging)
Vitamin E isoforms with 40–60× higher antioxidant power than tocopherols.
Ashwagandha (Strength)
KSM-66 dose for resistance training adaptations.
Betaine (Strength)
Methyl donor used for power output and body composition.
Vanadyl Sulfate
Trace mineral with insulin-mimetic effects studied for T2DM.
Trans-Resveratrol (Pure)
Purified active isomer of resveratrol.
MK-677 (Ibutamoren) — Ref
Oral ghrelin mimetic that raises GH/IGF-1 (research reference).
Spermidine (Wheat Germ)
Polyamine that induces autophagy and may extend lifespan.
Urolithin A (Mitopure)
Gut-derived ellagitannin metabolite that induces mitophagy.
Mixed Tocopherols
Full-spectrum natural vitamin E avoiding α-only supplementation pitfalls.
Epitalon
Tetrapeptide that activates telomerase.
CJC-1295
GHRH analog with extended half-life.
MOTS-c
Mitochondrial-derived peptide for metabolic regulation.
SS-31 (Elamipretide)
Mitochondrial-targeted peptide for cardiolipin protection.
Glycine + NAC (GlyNAC)
Glutathione-boosting combination for aging.
Rapamycin
mTOR inhibitor studied for longevity (Rx only).
Metformin (Longevity Use)
Biguanide diabetes drug studied for healthspan.
MitoQ
Mitochondria-targeted ubiquinone (CoQ10 analog).
PQQ (Pyrroloquinoline Quinone)
Redox cofactor for mitochondrial biogenesis.
C60 in Olive Oil
Buckminsterfullerene antioxidant.
Ergothioneine (Mushroom-Derived)
Natural ergothioneine from oyster mushrooms.
Hydroxytyrosol
Olive polyphenol for cardiovascular health.
L-Leucine
Branched-chain amino acid that triggers mTOR.
Selenium (Selenomethionine)
Antioxidant trace element for thyroid.
Suma Root
Brazilian ginseng adaptogen.
Trans-Resveratrol
Active form of resveratrol.
Micronized Resveratrol
Improved bioavailability resveratrol.
Punicalagin
Major pomegranate ellagitannin.
Ellagic Acid
Ellagitannin hydrolysis product.
EAA Blend (Essential Amino Acids)
Complete essential amino blend.
BCAA 2:1:1
Leucine:Isoleucine:Valine for muscle.
Leucine (Mono)
Pure leucine for mTOR.
L-Valine
BCAA for endurance.
HMB-Free Acid
Faster-absorbing HMB form.
Buffered Creatine (Kre-Alkalyn)
pH-buffered creatine.
Creatine Ethyl Ester
Ester form of creatine.
Arachidonic Acid
Omega-6 for muscle inflammation signaling.
(−)-Epicatechin
Cocoa flavanol for follistatin/myostatin.
5α-Hydroxy Laxogenin
Plant spirostan for muscle.
Turkesterone
Ajuga turkestanica ecdysteroid.
20-Hydroxyecdysone
Spinach ecdysteroid.
Honokiol
Active magnolia compound.
Whey Protein Isolate
Highly bioavailable protein.
Micellar Casein
Slow-digesting milk protein.
Egg White Protein
Highest PDCAAS plant-free protein.
Pea Protein Isolate
Plant-based protein.
Brown Rice Protein
Hypoallergenic plant protein.
Hemp Protein
Cannabis sativa seed protein.
Oleocanthal
EVOO ibuprofen-like compound.
Lion's Mane
Edible medicinal mushroom that upregulates NGF and BDNF — studied for nerve growth and cognition.
Fisetin
Flavonoid studied as senolytic — clearing senescent cells in animal models.
Quercetin
Flavonoid with antihistamine, anti-viral, and senolytic activity.
Tocotrienols (Vitamin E)
Unsaturated vitamin E family — superior antioxidant capacity vs alpha-tocopherol.
Magnesium Malate
Magnesium + malic acid — favored for daytime energy and fibromyalgia-related fatigue.
Magnesium Chloride
Topical and oral magnesium with good absorption — commonly used in 'magnesium oil' sprays.
Creatine HCl
Hydrochloride salt of creatine — more water-soluble, marketed for less bloating.
Lithium Orotate (low-dose)
Low-dose lithium salt studied for mood stability and neuroprotection.
Creatine HCl
Alternative creatine form marketed for higher solubility; efficacy equivalent to monohydrate per gram active creatine.
Chaga
Birch-tree mushroom rich in melanin, betulin, and antioxidants.
PQQ
Cofactor stimulating mitochondrial biogenesis (PGC-1α).
Pterostilbene
Bioavailable resveratrol analog with longer half-life.
Spermidine
Polyamine inducing autophagy; epidemiologic association with longevity.
ALCAR + ALA (Mitochondrial Protection)
Mitochondrial antioxidant stack — popularized as harm-reduction adjunct for MDMA neuroprotection.
EGCG (Green Tea Catechin)
Potent CYP/COMT-modulating antioxidant — popularized in MDMA harm-reduction stacks.
Pterostilbene
Methylated analog of resveratrol — better bioavailability and longer half-life.
Spermidine
Polyamine that induces autophagy — emerging longevity supplement.
Liposomal Glutathione
Phospholipid-encapsulated GSH — protects from gut breakdown for systemic delivery.
S-Acetyl Glutathione
Acetylated GSH — stable through the gut and converted intracellularly to glutathione.
9-Me-BC
β-carboline alkaloid that upregulates dopamine neurons in animal models.
Centrophenoxine
Cholinergic precursor that reduces lipofuscin accumulation in neurons.
Deer Antler Velvet
IGF-1-containing traditional preparation marketed for recovery.
Thymulin (Reference)
Zinc-dependent thymic peptide that matures T-cells.
Alpha-Ketoglutarate (AKG)
TCA-cycle intermediate studied for healthspan and frailty.
Fisetin (Senolytic)
Polyphenol senolytic with neuroprotective and anti-inflammatory effects.
Quercetin + Dasatinib (D+Q)
Reference senolytic combination cycled to clear senescent cells.
L-Carnosine
Dipeptide that buffers protons and reduces advanced glycation end-products.
Ergothioneine (Extra)
Unique thiol antioxidant concentrated in mitochondria via OCTN1.
Phosphatidic Acid
Phospholipid activator of mTORC1 marketed for hypertrophy.
(-)-Epicatechin
Cocoa flavanol that suppresses myostatin and improves NO.
Ursolic Acid
Apple-peel triterpene with anabolic and lipolytic effects in rodents.
Rhaponticum Carthamoides
Russian adaptogen with ecdysteroid content for performance.
Ecdysterone (Isolated)
Spinach/Rhaponticum-derived steroid with anabolic claims.