Evidence Review
What the research actually shows — mechanism, dosing, and safety for the supplements most relevant to adults 40 and older.
Also known as: creatine monohydrate, Cr, creatine phosphate
One of the most studied supplements in sports science and gerontology. Creatine supports ATP regeneration in muscle and brain tissue, with strong evidence for improving strength, training adaptation, and emerging evidence for cognitive support in older adults.
View profile →Also known as: magnesium bisglycinate, chelated magnesium
A highly bioavailable form of magnesium bound to glycine. Involved in over 300 enzymatic reactions, magnesium supports sleep quality, muscle relaxation, stress response, blood sugar regulation, and cardiovascular function. Deficiency is common in adults over 40.
View profile →Also known as: cholecalciferol, vitamin D, 25-hydroxyvitamin D
A fat-soluble vitamin that functions as a hormone, with receptors in nearly every tissue type. Deficiency affects an estimated 40% of US adults and is associated with reduced muscle function, impaired immunity, bone loss, and metabolic dysfunction. Supplementation in deficient individuals has a strong evidence base.
View profile →Also known as: menaquinone-7, MK-7, vitamin K2
A longer-acting form of vitamin K2 that helps activate proteins involved in calcium placement. It is most often used alongside vitamin D3 to support bone health while helping keep calcium out of soft tissue.
View profile →Also known as: Curcumin, Curcuma longa, Indian saffron
The anti-inflammatory polyphenol extracted from turmeric root. Modulates multiple inflammatory pathways, but effectiveness depends almost entirely on formulation ... plain turmeric powder is poorly absorbed without a bioavailability enhancer like piperine.
View profile →Also known as: Ginger extract, Zingiber officinale
A gingerol- and shogaol-rich root extract with solid evidence for nausea relief, digestive comfort, and anti-inflammatory activity via COX/LOX pathway modulation.
View profile →Also known as: Korean ginseng, Asian ginseng, Ginseng
The most studied adaptogenic herb in the world, with decades of clinical research behind its role in energy, cognitive performance, immune modulation, and stress resilience.
View profile →Also known as: Ginkgo, EGb 761
One of the most extensively researched herbal supplements in Western medicine, with well-documented effects on cerebral blood flow, platelet aggregation, and neuroprotection.
View profile →Also known as: Rhodiola, Golden root, Arctic root
A high-altitude adaptogen whose salidroside and rosavin compounds regulate the stress response at the HPA and sympathoadrenal axes. Clinically studied for burnout and mental fatigue.
View profile →Also known as: Hawthorn, Crataegus
A well-documented cardiovascular botanical with clinical evidence for heart muscle function, blood pressure regulation, and arterial elasticity.
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