100 Supplements Ranked Worst to Best (Ultimate Supplement Tier List 2025)

About this video

• Video Title: 100 Supplements Ranked Worst to Best (Ultimate Supplement Tier List 2025)
• Channel: Siim Land
• Speakers: Siim Land
• Duration: 00:56:46

Overview

This video presents a comprehensive ranking of 100 popular supplements, evaluated based on scientific evidence. The creator categorizes each supplement into a tier, ranging from "junk" to "god tier," to help viewers make informed decisions about their supplementation strategies.

Key takeaways

• The video provides a tier list of 100 supplements, ranked from worst to best based on scientific evidence.
• Each supplement is discussed with its purported benefits and the level of supporting human clinical trials.
• The creator emphasizes the importance of human clinical trials as the highest quality of evidence.
• Supplements are categorized into tiers like "junk," "bad," "okay," "good," and "god tier" to reflect their efficacy and supporting research.

God Tier

• Glycine: Safest and best supplement, extends lifespan in animals, benefits blood sugar, sleep, collagen synthesis, and visceral fat.
• Trimethylglycine (TMG): Helps with methylation and homocysteine metabolism; beneficial for poor methylators with high homocysteine levels; may have some exercise performance benefits, though results are inconsistent.
• Taurine: Helps with metabolic health (syndrome, cholesterol, lipids, blood sugar, blood pressure) and exercise performance (muscle strength).
• Methylated B vitamins: Crucial for many individuals, especially those with B12 and B9 deficiencies; methylated forms are superior for methylation processes.
• Melatonin: Primarily valued for its potent antioxidant benefits, glutathione regulation, and autophagy regulation, in addition to its known sleep benefits.
• Berberine: Potent for blood sugar regulation, cholesterol, and lipid metabolism; may reduce atherosclerotic plaque; beneficial for weight loss.
• Creatine: Well-established for sports performance and increasingly recognized for brain health, particularly during periods of cognitive stress (sleep deprivation, concussion, etc.).
• Vitamin D3: Essential for maintaining adequate vitamin D levels; recommended to take with Vitamin K2, magnesium, and ideally to get sun exposure.
• Magnesium: (Glycinate, Threonate, Torate, Malate are highly regarded) Glycinate is excellent, Threonate is best for the brain and most bioavailable for the brain. Oxide is considered junk tier due to low bioavailability and potential digestive issues. Citrate is good for constipation and general magnesium status but has fewer other benefits.
• NAC (N-Acetyl Cysteine): A precursor to glutathione, works well in combination with glycine; benefits include improved health outcomes like gait speed, grip strength, metabolic health, inflammation, and body composition.
• Aged Garlic Extract: Multifaceted benefits for lipids, blood sugar, blood pressure, visceral fat, inflammation, and potentially atherosclerotic plaque; a good all-around supplement for metabolic and cardiovascular health.
• Omega-3s: (Krill oil, fish oil) Highly beneficial for cardiovascular health and reducing the risk of neurodegeneration; supplementation helps achieve a higher omega-3 index.
• Astaxanthin: Beneficial for skin anti-aging, reducing UV radiation damage, and potentially reducing inflammation levels; good for overall skin health.

Good Tier

• Calcium Alpha-Ketoglutarate (Ca-AKG): Shows potential for longevity by lowering biological age scores, helps with wound healing and bone density in post-menopausal women; more human clinical evidence is needed.
• Glucosamine sulfate: Offers joint benefits, anti-inflammatory effects, and skin anti-aging benefits, possibly through glutathione synthesis due to its sulfur component.
• MSM (Methylsulfonylmethane): Similar to glucosamine, it provides joint health benefits and skin anti-aging effects.
• Turmeric (Curcumin): Primarily effective for inflammation; bioavailability is poor, so liposomal formulations or piperine are recommended.
• Ashwagandha: Well-researched for stress and sleep support, testosterone production, and estrogen balance; some individuals report negative mood or libido effects.
• Citrulline: Aids in nitric oxide production, improving blood flow.
• Thiamine (Vitamin B1): Good for blood sugar regulation and energy metabolism; while personally valued, the evidence places it in the "good" tier rather than "god."
• Chromium: Helps with blood sugar regulation, cholesterol metabolism, and body composition (weight loss, muscle growth) by enhancing insulin sensitivity.
• Theanine: May help with stress and anxiety, potentially aiding sleep; often used in combination with caffeine as a nootropic.
• Rhodiola rosea: An adaptogen with some evidence for supporting hormones, stress reduction, and exercise performance.
• Vitamin C: Essential for bodily functions, but high supplemental doses are generally unnecessary and mostly excreted; 100-200mg is typically sufficient.
• Ginger: Shows some evidence for weight loss and mild digestive benefits, but effects are not highly significant.
• Rapamycin: Considered a potential life extension pharmaceutical; extends lifespan in animals, but human evidence is limited and long-term effects on healthy individuals are unknown.
• Lutein & Zeaxanthin: Primarily known for eye health benefits and have clinical evidence supporting vision improvement.
• Cocoa flavanols: Found in raw cacao, with clinical trials showing benefits for heart and brain health.
• Vitamin K2: A crucial partner for Vitamin D3, aiding bone health and potentially reducing atherosclerotic plaque; superior to Vitamin K1.
• Carnosine: Primarily for skin anti-aging benefits by reducing advanced glycation end products (AGEs); bioavailability is a limitation.
• Whey protein: Highly bioavailable protein source with all essential amino acids; generally well-digested unless there is a dairy intolerance.
• Glutamine: Beneficial for gut lining healing; potential concerns about feeding cancer cells are largely mitigated by its abundance in food and appropriate dosing.
• Psyllium husk: A good source of fiber that helps lower cholesterol and aids digestion.
• Caffeine: Highly effective for sports performance (ergogenic aid); however, high doses in supplement form can negatively impact sleep quality and cause anxiety for daily use.
• Ergothioneine: Supports cognitive function, though dietary sources (mushrooms, cheeses, vegetables) provide sufficient amounts, making supplementation generally unnecessary.
• Boron: Helps increase testosterone by lowering SHBG levels and supports bone density; many people do not get enough from their diet.
• Inositol: Supports neurotransmitters, potentially improving mood and blood sugar regulation.
• Zinc: Important for immunity, wound healing, and testosterone levels; particularly beneficial for individuals with low zinc levels.
• Ginseng: Shows potential benefits for cardiovascular and kidney health.
• Shilajit: May modestly increase testosterone levels and help with fatigue and energy, particularly in individuals with low testosterone.
• Beta-alanine: Can improve sports performance by buffering lactic acid and producing carnosine; also may have cholesterol-lowering effects, but can cause skin itching.
• HMB (Hydroxymethylbutyrate): Primarily beneficial for reducing muscle breakdown in elderly individuals or those with sarcopenia.
• Saffron: Shows promise for mental health benefits, particularly as an adjunct to SSRIs for depression symptoms.
• Nattokinase: May reduce blood viscosity and potentially reduce atherosclerotic plaque; more research is needed on optimal dosage.

Okay Tier

• NAD Boosters (NMN, NR): Have some human evidence for improving gait speed and potentially affecting inflammation; NMN may extend lifespan in animals more than NR.
• Senolytics (Quercetin, Fisetin): Promising for longevity effects, but currently lack robust human clinical trials.
• Chondroitin sulfate: Has less evidence for skin and joint health compared to glucosamine and MSM.
• Sulforaphane: Considered potentially beneficial but currently overhyped, with insufficient human data for definitive conclusions.
• Resveratrol and Pterostilbene: Resveratrol is beneficial for individuals with metabolic syndrome or diabetes but may have negative effects on healthy individuals (lowering exercise adaptations, testosterone). Pterostilbene has less evidence than resveratrol and may raise LDL cholesterol.
• Methylene blue: May benefit individuals with poor mitochondrial function but shows little effect for otherwise healthy people.
• Nicotine: Offers cognitive benefits as a short-term nootropic but carries risks of addiction and potential negative cardiovascular effects with chronic or high-dose use.
• Lycopene: Limited evidence for significant health benefits beyond potential vascular improvements and skin pigmentation effects.
• Beta-carotene: May improve skin color, but lacks strong evidence for other health benefits and has potential associations with increased mortality in some observational studies.
• Molecular hydrogen: Acts as an antioxidant, potentially combating oxidative stress, but requires more clinical evidence for significant human effects.
• Spirulina: Potential benefits are limited, and concerns exist regarding contamination with heavy metals; needs careful sourcing.
• Vitamin E tocotrienols: Higher antioxidant potential than tocopherols, but antioxidant supplementation, including Vitamin E, has been linked to increased mortality in some studies.
• SIRT6: An interesting longevity molecule with limited human data currently.
• PQQ (Pyrroloquinoline quinone): Supports mitochondrial function and may aid physical function in the elderly, but is more expensive than CoQ10 and has limited human trials.
• Hyaluronic acid: Shows some evidence for skin hydration and condition, but clinical trials are small and limited for anti-aging effects.
• Electrolytes: Beneficial for rehydration, especially during exercise (sodium replacement is key); not necessary for average individuals not actively losing electrolytes.
• Ginkgo biloba: Some research suggests benefits for cognitive function, especially in the elderly, but more researched alternatives exist.
• Turkesterone: Limited evidence for significant benefits in muscle building or strength compared to creatine.
• MCT oil: Can boost ketone bodies for brain health and has anti-inflammatory effects; beneficial when fasting or added to coffee, but not strictly necessary if fasting effectively.
• Red yeast rice extract: Effective for lowering cholesterol but carries similar risks to statins and can deplete CoQ10 levels.
• Tongkat Ali: Shows modest effects on testosterone in individuals with low levels, but is considered overhyped compared to other options like Ashwagandha.
• DHEA: More effective for women, potentially aiding stress regulation and body composition; men typically see minimal effects.
• GHK-Cu (Copper Peptide GHK): Primarily shows promise for skin anti-aging benefits topically, but oral supplementation has limited human evidence.
• Digestive enzymes: Can be helpful for individuals experiencing digestive issues, but offer no benefit for those without such problems.

Bad Tier

• Metformin: While beneficial for diabetics, it can lead to a decline in testosterone and energy levels in otherwise healthy individuals, despite potential longevity benefits from blood sugar reduction.
• Triulus Terrestris: Generic testosterone booster with no reliable evidence for increasing testosterone levels or improving erectile dysfunction.
• Vitamin E tocopherol: Considered the least potent and least beneficial form of Vitamin E.

Junk Tier

• Iron: Potentially harmful due to associations with heart and liver disease; supplementation should only occur if diagnosed with iron deficiency.
• BCAAs (Branched-Chain Amino Acids) alone: Can lead to muscle catabolism as the body breaks down tissue to obtain other essential amino acids; better to take complete essential amino acid supplements.