Supplements

Magnesium powers energy, muscle, nerve and sleep function, and many people fall short of the target, so here is what it does for heart health and aging.

Creatine is one of the most studied and safest supplements: what it does for muscle, whether it helps the aging brain, how to dose it, and why the kidney myth does not hold up.

Fatty fish 2–3 times a week is the omega-3 habit with the best evidence; capsules mainly pay off with high triglycerides or a low omega-3 index.

Vitamin D matters for bones, muscle and immunity, and a supplement pays off mainly when your 25(OH)D is low, not as a blanket high-dose habit.

Resveratrol activates sirtuins and improved health in mice on a high-calorie diet, but no benefit for longevity has been proven in humans.

NMN raises NAD+ levels in humans, but the trials are small and short, and none of them show that it slows aging.