Evidence-graded supplement library
Clear supplement answers, without the marketing claims
Each guide separates established uses from promising research, weak evidence and unanswered questions. Dosage, safety, interactions and different forms are explained in plain English.
Published guide
Start with magnesium
Magnesium: benefits, dosage, types and evidence
A practical, evidence-graded answer covering sleep, migraine, blood pressure, constipation, glycinate versus citrate, elemental dosage, side effects, kidney safety and medicine interactions.
Read the magnesium guideComing next
The next evidence guides in our research queue
These are previews, not finished guide links. Each card has a stable page anchor until its full research review is published.
Creatine
Performance, cognition, dosage and long-term safety
Research in progressComing nextVitamin D
Testing, deficiency, dosage and who may benefit
Research in progressComing nextOmega-3 (EPA and DHA)
Heart outcomes, triglycerides, forms and product quality
Research in progressComing nextPsyllium
Cholesterol, constipation, glucose and how to take it
Research in progressComing nextAshwagandha
Stress, sleep, thyroid cautions and evidence limits
Research in progressComing nextCalcium
Bone health, dietary intake, dosage and heart safety
Research in progressComing nextRiboflavin (vitamin B2)
Migraine prevention, studied doses and safety
Research in progressComing nextMelatonin
Sleep timing, jet lag, dosage and long-term uncertainty
Research in progressComing nextZinc
Deficiency, immune claims, dosage and copper balance
Research in progressOur standard
See how LongevityMate grades evidence
Strong, moderate, limited and insufficient are not marketing labels. They reflect study quality, consistency, directness and how confidently the research applies to people.