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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.

Guidelines firstHuman trials prioritizedEvery benefit gradedNo product sponsorship

Published guides

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65 results

In-depth guideSupplementsAlgal DHA Oil: Vegan Omega-3 Labels and EvidenceAlgal oil can provide DHA without fish. Learn how to read DHA versus total oil on labels, what studies show, and where benefits and safety remain uncertain.Updated Sep 25, 20268 minute read

In-depth guideSupplementsBeta-alanine Supplements: Exercise Evidence, Studied Loading and SafetyA careful guide to beta-alanine, muscle carnosine, selected high-intensity exercise, studied loading patterns, tingling, product quality and long-term uncertainty.Updated Sep 6, 202616 minute read

In-depth guideSupplementsBromelain Supplements: Evidence and SafetyUnderstand what pineapple-derived bromelain is, why oral study findings are limited, and how prescription topical burn care differs.Updated Sep 27, 20266 minute read

In-depth guideSupplementsGreen Tea Extract (EGCG): Evidence and Liver SafetyCompare green tea extract and brewed tea, read EGCG and weight-loss claims against human evidence, and understand liver and medicine-interaction cautions.Updated Sep 30, 20266 minute read

In-depth guideSupplementsN-Acetylcysteine (NAC): Benefits, Dose & SafetyEvidence-based NAC guide separating medical acetylcysteine treatment from supplement claims, with condition-specific findings, studied doses, side effects and interactions.Updated Aug 28, 202617 minute read

In-depth guideSupplementsRiboflavin: Migraine Dose, Benefits, R5P & Safety | LongevityMateEvidence-based riboflavin guide covering vitamin B2 deficiency, the 400 mg migraine dose, R5P forms, absorption, pregnancy, tests, side effects and safety.Updated Aug 10, 202635 minute read

In-depth guideSupplementsBerberine: Benefits, Dose, Weight Loss & Safety | LongevityMateEvidence-based berberine guide covering glucose, cholesterol, weight loss, dose, forms, side effects, pregnancy, medicine interactions and product quality.Updated Aug 11, 202638 minute read

In-depth guideSupplementsCaffeine: Benefits, Dose, Sleep, Side Effects & SafetyEvidence-based caffeine guide covering alertness, exercise, food and supplement sources, sleep timing, side effects, withdrawal, pregnancy and safe-use limits.Updated Aug 27, 202616 minute read

In-depth guideSupplementsCranberry SupplementsReview cranberry evidence for recurrent urinary infections, differences between juice, extracts and PAC labels, and safety limits. It does not treat an active UTI.Updated Sep 12, 20265 minute read

In-depth guideSupplementsLutein Supplements: Eye Evidence, Dose, Food Sources and SafetyA clear lutein guide covering AREDS2, intermediate AMD, lutein plus zeaxanthin, studied doses, food and label checks, smoking warnings, interactions and uncertainty.Updated Sep 4, 202616 minute read

In-depth guideSupplementsBoswellia Serrata SupplementsReview Boswellia serrata evidence for joint symptoms, why extract details matter, and what small trials can and cannot establish about benefits and safety.Updated Sep 11, 20265 minute read

In-depth guideSupplementsAloe Vera Products: Oral and Topical EvidenceSee how aloe gel, latex and whole-leaf products differ, what topical and oral studies actually suggest, and where safety is uncertain.Updated Sep 27, 20267 minute read

In-depth guideSupplementsAshwagandha: Benefits, Doses Studied, Risks & SafetyEvidence-based ashwagandha guide covering stress and sleep findings, studied doses, product differences, side effects, liver risk and interactions.Updated Aug 27, 202615 minute read

In-depth guideSupplementsBeta-Carotene: Food Sources, Supplements and SafetyCompare beta-carotene foods and supplements, understand provitamin A and retinol, and read the evidence on smoker-trial harm and eye-health formulations.Updated Oct 1, 20264 minute read

In-depth guideSupplementsFolate & Folic Acid: Benefits, Dose, MTHFR & Safety | LongevityMateEvidence-based guide to folate and folic acid: pregnancy, deficiency, MTHFR, methylfolate, dose, food sources, interactions, B12 safety and testing.Updated Aug 10, 202634 minute read

In-depth guideSupplementsQuercetin Supplements: Human Evidence and SafetyRead the human evidence for quercetin supplements, including blood-pressure trials, early senolytic research, interaction signals and important limits.Updated Oct 1, 20264 minute read

In-depth guideSupplementsVitamin B5 (Pantothenic Acid) SupplementsSeparate vitamin B5 nutrition from supplement claims. Compare pantothenic acid with pantethine, understand small trials, and read safety and label limits.Updated Sep 11, 20265 minute read

In-depth guideSupplementsVitamin B6: Benefits, Safe Dose, P-5-P & Toxicity | LongevityMateEvidence-based vitamin B6 guide covering who benefits, safe dose, pyridoxine versus P-5-P, neuropathy, pregnancy nausea, interactions, testing and food.Updated Aug 10, 202631 minute read

In-depth guideSupplementsCurcumin & Turmeric: Benefits, Dose & Liver SafetyEvidence-based curcumin and turmeric guide covering osteoarthritis findings, formulation and dose differences, side effects, liver injury, pregnancy and interactions.Updated Aug 28, 202617 minute read

In-depth guideSupplementsPanax Ginseng: Human Evidence, Forms and SafetySeparate Panax ginseng species and preparations, review human fatigue, cognition and performance evidence, and understand safety and interaction limits.Updated Sep 29, 20265 minute read

In-depth guideSupplementsBeetroot Extract and Dietary Nitrate: Performance, Blood Pressure and SafetyA careful guide to beetroot extract and dietary nitrate, covering exercise evidence, blood pressure, product labels, mouthwash, medicines, kidney-stone context and safety.Updated Sep 5, 202616 minute read

In-depth guideSupplementsGinger SupplementsReview ginger evidence by symptom, including pregnancy nausea and motion sickness, with study limitations, preparation differences and supplement safety.Updated Sep 9, 20265 minute read

In-depth guideSupplementsSoy Protein Isolate: Labels, Evidence and Allergy SafetyUnderstand soy protein isolate versus whole soy foods and isoflavone extracts, what cholesterol evidence can and cannot show, and how to check allergy labels.Updated Sep 26, 20268 minute read

In-depth guideSupplementsWhey Protein Isolate: Benefits, Labels and Milk AllergyAssess whey protein isolate for convenience and training, compare powder with protein weight, and understand lactose, milk allergy and kidney-disease limits.Updated Sep 8, 20265 minute read

Coming 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.

Omega-3 (EPA and DHA)

Heart outcomes, triglycerides, forms and product quality

Research in progress Coming next

Psyllium

Cholesterol, constipation, glucose and how to take it

Research in progress Coming next

Calcium

Bone health, dietary intake, dosage, and heart safety

Research in progress Coming next

Melatonin

Sleep timing, jet lag, dosage and long-term uncertainty

Research in progress Coming next

Zinc

Deficiency, immune claims, dosage and copper balance

Research in progress

Our 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.

Read our methodology