#466 Ultimate Supplement Tier List 2025 - 100 Supplements Ranked Worst to Best

Siim Land (0:00)

I've spent the last year digging through 100 of the world's most popular supplements. In this video, I'm ranking every single one, from total junk to god tier, based on real scientific evidence. This is the ultimate supplement tier list. Timestamps of everything are down below. All right, so first supplement, calcium alpha-ketoglutarate. Now, this one has become quite popular as a longevity supplement over the past few years. There's a few studies showing that it does lower biological age scores based on these DNA methylation clocks, which isn't very good evidence. And there is evidence in animals as well, in mice, that it might extend their lifespan. But the other human clinical trials mostly suggest it helps with wound healing and bone density in postmenopausal women. So I do think it's good. I would like to see more clinical evidence about these aspects of biological aging, which we will have in a few years. But currently, I would put it into OK tier based on the evidence right now. NMN is another very popular longevity supplement. And I would say it's a bit more overhyped, and it has disappointed a lot of people over the last two years, I would say. And this one is also OK. There is some human evidence that it helps with gait speed, it might have some effects on inflammation, and things like that. And it will certainly raise NAD levels, increasing NAD levels will be an important aspect of healthspan. Actually, NMN has been seen to extend life span in animals, whereas NR, for example, didn't. So, but NR has a bit more human clinical evidence, so it still also put it into OK tier. NR is better than calcium alphagetoglutarate, and NMN is a slightly lower tier than NR, in my opinion. Now, NAM, niacinamide, so this is another NAD booster that does raise NAD levels in humans, and it also has some skin benefits. So, niacinamide is one of the ingredients in a lot of skin care, so it can protect the skin, especially against UV radiation. So, I do think that it's good, but yeah, there's more limited evidence in terms of its other effects. So, put it into this tier here. Niacin, notoriously used to raise HDL cholesterol, and it does raise HDL, but it doesn't do anything else, almost, that raising HDL cholesterol doesn't lower the risk of heart disease events. So, you know, take it for what you will. I do think that niacin is a very good supplement for a lot of cases. Very high dose niacin can have some effects on the liver function, but, yeah, it's mostly, the benefits mostly stop with increased HDL cholesterol. Quercetin, one of the senolytic supplements that could also have some longevity effects. Now, with the senolytics, there's no human clinical trials yet, whether or not they work in humans, what's the benefits that we could get. So there's very limited evidence about their effects. So based on that, I could put it into the bat here, but quercetin in itself isn't a bat supplement, I would just put it into OK tier, based on the available evidence. The same with phycetin. Phycetin has been seen to extend lifespan in animals as well, but the human evidence is a bit more limited, and it's quite expensive. Just because it's in the OK tier right now couldn't mean that it could rise to good or god tier, but as of now, there's not a lot of data from a human studies. The same with epigenin. I like it as a CD38 inhibitor that helps with NAD metabolism. It helps to increase NAD levels, lowers inflammation, but yeah, there's limited evidence in terms of other effects. Glycine, so my favorite supplement, I'll put it in the god tier, and glycine has been seen to extend lifespan in animals, and in humans, it has benefits for blood sugar, sleep, potentially collagen synthesis and visceral fat and methionine. So yeah, I think glycine is one of the safest and best supplements out there. Trimethylglycine as well, god tier, because it mostly helps with methylation and homocysteine metabolism. If you're a poor methylator, you have high homocysteine levels, then taking TMG can be one of the best supplements out there for you. And TMG might have some benefits for exercise performance, but my read of those studies is that not so much, because these are more inconsistent results. You have some studies finding benefits, others don't. So I wouldn't say it's an exercise performance supplement. Some people claim it is, but not in my eyes. It's mostly for homocysteine. Glucosamine sulfate, so known for joint benefits, or is used for mostly joint benefits. It also has anti-inflammatory effects. It actually has skin anti-aging effects as well, mostly through the anti-inflammation, possibly some other mechanisms. So it's attached to sulfur, so that helps with glutathione synthesis. So, glucosamine, in my opinion, is good. It's not God-tier, but it's good. Taurine, we put into God-tier. There's a lot of human clinical trials that it helps with metabolic health, metabolic syndrome, cholesterol, lipids, blood sugar, blood pressure, and exercise performance as well. So even if you're not diabetic or with not poor metabolic health, then you can still expect to gain exercise performance benefits via Tumex and muscle strength, for example. MSM is another sulfur compound known for joint health, but it also has a skin and aging benefits similar to glucosamine. So I'll put it into GUTeer. There's quite a few clinical trials that it does actually work. The same with chondroitin. Chondroitin has the least evidence for skin and joint health out of these two. So I'll put it into OKeer. I'll put it somewhere here before calcium, alpha-ketoglutarate. Turmeric or curcumin. There's quite a lot of human clinical trials for inflammation mostly. So I'll put it in the Godtier. Now you could also get turmeric from just the spice. So not taken as a supplement. The problem with turmeric is that it's very poorly bioavailable. So even supplements tend to have pretty bad bioavailability. And that's why it's better to use something like liposomal formulations or with added bypyrine, that's black pepper, that increases the bioavailability of turmeric. Ashwagandha, so this is interesting. This ashwagandha is mostly known for stress and sleep, as well as testosterone production. And there is actually quite a lot of clinical trials as well that it does support that. So it helps with sleep, helps with stress, helps with testosterone and estrogen. And believe it or not, it also helps with VO2 max. So it's actually a pretty researched supplement, and it actually has quite a lot of evidence. It's mostly for this KSM 66 ashwagandha. And that's why I'll put it in the guard tier. Now some people have claimed that it has negative side effects on their mood and libido and those kinds of things. Now personally, I've taken ashwagandha on enough. I've never experienced any negative side effects from that. So if you are one of those people who does experience negative side effects, then maybe it's not for you. But, you know, a person I haven't experienced anything, and based on the other evidence out there, then it's definitely quite research-backed. Citrulline, so this amino acid helps with nitric oxide production, so blood, blood flow. And I would put it into good here because of that reason. Thiamine, vitamin B1, it's a very good for blood sugar regulation and energy metabolism.