Nick

Travis Kelce chugging a beer on the sideline at Knicks-Cavs Game 3 😭🍺

7 supplements with actual human trial evidence for aging, ranked by proof strength: 1. GlyNAC (Glycine + NAC), $0.50/day Baylor RCT, 24 adults, 16 weeks. Corrected 7 hallmarks of aging: oxidative stress down 70%+, mitochondrial dysfunction, insulin resistance, genomic damage, senescence. Glutathione up 164%. Gait speed improved. 2. Creatine, $0.10/day Meta-analysis of 22 RCTs (n=721 older adults): improved lean mass and muscle function. WHICAP cohort (n=2,900): dementia risk down ~30%. 3. Urolithin A (Mitopure), $2/day Nature Aging (Nov 2025), 50 adults, 28 days: expanded naive CD8+ T cells, reduced T-cell exhaustion, improved CD8+ fatty acid oxidation +14.7pp. Separate RCT: 12% muscle strength gain. 4. NMN, $1-2/day GeroScience 2023, 80 adults, 60-day multicenter RCT: blood biological age held flat across all doses while placebo aged (p<0.05). NAD+ rose (p≤0.001). Six-minute walk improved. 5. Spermidine, $0.30/day 20-year Graz cohort: lower mortality. 1-year pilot in MCI (n=100): 42% showed cognitive improvement vs decline in placebo. 6. Alpha-Ketoglutarate (Ca-AKG), $0.50/day 42-person study (2022): ~8-year biological age reduction on Horvath clock. ABLE trial (NCT05706389, 120 adults, 6-month RCT): results pending. 7. Taurine, $0.15/day Science 2023: 10-12% lifespan extension in mice and worms. Blood levels drop ~80% from youth to old age. Zero human aging RCTs completed. NCT05930210 ongoing. The honest ranking: creatine has the most RCT replications. GlyNAC has the most hallmarks corrected. Taurine has the most promising animal data and the least human evidence. I'd start with creatine.

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