Gemini:
Here is a tidy transcript, summary, and critique of the video “The Ultimate Supplement Tier List.”
1. Summary
In this video, the creator ranks over 100 popular supplements based primarily on human clinical trials and scientific evidence, rather than animal studies or hype. The goal is to separate “total junk” from “God Tier” supplements for health span, longevity, and performance.
The Grading Scale:
- God Tier: Strong human evidence for significant health benefits (longevity, metabolic health, performance).
- Good: Solid evidence, but perhaps more situational or slightly less impactful than God Tier.
- Okay: Mixed evidence, limited human trials, or benefits are very specific/minor.
- Bad: Little efficacy, potential side effects, or better alternatives exist.
- Junk: No evidence of efficacy, potentially harmful, or a waste of money.
Key Takeaways:
- Longevity Hype vs. Reality: Popular longevity molecules like Resveratrol and NMN were ranked low (Junk and Okay, respectively) due to disappointing human trials, whereas basic staples like Glycine, Taurine, and Omega-3s were ranked God Tier.
- Diet vs. Supplements: He frequently notes when a nutrient (like Spermidine or Vitamin C) is better obtained from food than pills.
- Specific Forms Matter: He distinguishes between forms of minerals (e.g., Magnesium Glycinate is God Tier; Magnesium Oxide is Junk).
2. The Tier List (At a Glance)
| God Tier (Highly Recommended) | Good Tier | Okay Tier | Bad / Junk Tier |
|---|---|---|---|
| Glycine | Vitamin B1 (Thiamine) | CaAKG (Calcium Alpha-Ketoglutarate) | Junk: Resveratrol |
| TMG (Trimethylglycine) | MSM | NMN | Junk: BCAAs |
| Taurine | Glucosamine Sulfate | Niacinamide | Junk: Magnesium Oxide |
| Turmeric (Curcumin) | Citrulline | Quercetin | Junk: Tribulus Terrestris |
| Ashwagandha (KSM-66) | Chromium | Fisetin | Junk: Iron (for men/healthy) |
| Melatonin (for antioxidants) | Theanine | Apigenin | Bad: Metformin (for healthy) |
| Vitamin D3 (+ K2) | Rhodiola Rosea | Chondroitin | Bad: Spermidine (supplements) |
| Magnesium (Glycinate, Threonate) | Ginger | Sulforaphane | Bad: Vitamin E (Tocopherol) |
| Omega-3s (Fish/Krill/Algae) | Wheat Germ | Resveratrol (for diabetics only) | Bad: Caffeine Powder (daily) |
| Whey Protein | Multivitamins | Rapamycin (Potential) | Bad: EGCG (Supplements) |
| Psyllium Husk | Carnosine | Methylene Blue | Bad: Prebiotic Supplements |
| Aged Garlic Extract | Beta-Alanine | Nicotine | Bad: Calcium Supplements |
| Berberine | Inositol | Hyaluronic Acid | |
| Creatine | Zinc | Tongkat Ali | |
| NAC | Boron | DHEA | |
| Astaxanthin | Ginseng | Ginkgo Biloba | |
| Methylated B Vitamins | Shilajit | Digestive Enzymes | |
| Vitamin K2 | Ergothioneine |
3. Critique
Strengths:
- Evidence-Based: The creator rigorously sticks to human clinical data. This is refreshing in a niche dominated by mouse studies and mechanistic speculation. His dismissal of Resveratrol is scientifically sound based on recent data, despite its popularity.
- Nuance regarding Population: He frequently clarifies that a supplement might be “Bad” for a healthy person but “Good” for a diabetic (e.g., Metformin) or the elderly (e.g., HMB).
- Practicality: He addresses bioavailability issues (e.g., emphasizing Curcumin with piperine or liposomal forms) and distinct chemical forms (Magnesium types), which is high-value actionable advice.
Weaknesses:
- Subjective Overrides: There are moments where he admits the evidence lands a supplement in “Okay,” but he moves it to “Good” simply because he likes it personally (e.g., Rapamycin and Thiamine). While honest, it undermines the strict “scientific ranking” premise.
- Broad Generalizations on Safety: While generally safe, recommending items like Lithium Orotate or Aspirin (even baby aspirin) carries medical risks that might require more emphatic disclaimers regarding drug interactions or underlying conditions.
- Speed: Due to covering 100+ items, the explanation for why a specific mechanism works is often cut short. Viewers must trust his reading of the studies rather than seeing the data themselves.
Verdict:
An excellent, high-density resource for optimizing a supplement stack. It effectively cuts through marketing fluff (like BCAAs and Greens powders) and refocuses attention on cheap, effective staples like Glycine, Creatine, and Magnesium.
4. Tidy Transcript
(The following is a cleaned-up version of the transcript. Filler words like “um,” “uh,” and repetitions have been removed for readability, and the text has been segmented by the supplement being discussed.)
0:00 - Intro
I’ve spent the last year digging through a hundred 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.
0:17 - Calcium Alpha-Ketoglutarate (CaAKG)
This has become quite popular as a longevity supplement. There are a few studies showing it lowers biological age scores based on DNA methylation clocks—which isn’t very good evidence—and evidence in mice that it might extend lifespan. However, human clinical trials mostly suggest it helps with wound healing and bone density in post-menopausal women. I think it’s good, but I would like to see more clinical evidence about biological aging. Currently, I would put it into Okay Tier.
0:58 - NMN
Another very popular longevity supplement. I would say it’s overhyped and has disappointed a lot of people over the last two years. There is some human evidence that it helps with gait speed and might affect inflammation, and it certainly raises NAD levels. However, while NMN extended lifespan in animals, NR (Nicotinamide Riboside) did not. I would put it into the Okay Tier.
1:37 - Nicotinamide Riboside (NR) & Niacinamide
NR has a bit more human clinical evidence than NMN, so NR is better than CaAKG, and NMN is slightly lower than NR.
Niacinamide: Another NAD booster. It raises NAD levels in humans and has skin benefits (protecting against UV radiation). It is good, but there is limited evidence for other effects. It goes in Okay Tier.
2:20 - Niacin
Notoriously used to raise HDL cholesterol. It does raise HDL, but that doesn’t lower the risk of heart disease events. Very high dose Niacin can affect liver function. I think Niacin is a very good supplement for many cases, but the benefits mostly stop with increased HDL. Okay Tier.
2:55 - Quercetin, Fisetin, & Apigenin
Quercetin: A senolytic. No human clinical trials yet regarding longevity benefits. Based on limited evidence, I put it in the Okay Tier.
Fisetin: Seen to extend lifespan in animals, but human evidence is limited and it’s expensive. Okay Tier.
Apigenin: A CD38 inhibitor that helps NAD metabolism, lowers inflammation, and increases energy. Limited evidence for other effects. Okay Tier.
3:56 - Glycine
My favorite supplement. I’ll put it in the God Tier. Glycine extends lifespan in animals. In humans, it has benefits for blood sugar, sleep, collagen synthesis, visceral fat, and methionine metabolism. One of the safest and best supplements.
4:16 - Trimethylglycine (TMG)
God Tier. It helps with methylation and homocysteine metabolism. If you are a poor methylator with high homocysteine, TMG is one of the best supplements. Some claim exercise benefits, but results are inconsistent.
4:52 - Glucosamine Sulfate
Known for joint benefits and anti-inflammatory effects. It also has skin anti-aging effects. It supports glutathione synthesis. It is Good Tier.
5:24 - Taurine
God Tier. A lot of human clinical trials show it helps with metabolic syndrome, cholesterol, lipids, blood sugar, blood pressure, and exercise performance. Even if you are healthy, you can gain performance benefits.
5:47 - MSM & Chondroitin
MSM: Sulfur compound for joint health and skin anti-aging. Quite a few trials show it works. Good Tier.
Chondroitin: Has the least evidence for skin and joint health of these. Okay Tier.
6:18 - Turmeric (Curcumin)
Many human trials for inflammation. God Tier. The problem is bioavailability; supplements need liposomal formulations or added piperine (black pepper) to work.
6:53 - Ashwagandha
Known for stress, sleep, and testosterone. There are many clinical trials supporting this. It also helps with VO2 Max. It goes in God Tier (specifically KSM-66). Some claim negative effects on mood (anhedonia), but I haven’t experienced that.
7:56 - Citrulline
Helps with nitric oxide production and blood flow. Good Tier.
8:08 - Thiamine (Vitamin B1)
Good for blood sugar regulation and energy metabolism. Limited evidence compared to glycine, but I like it. Personally, I’d put it in God Tier, but based on evidence: Good Tier.
8:45 - Chromium
Helps with blood sugar regulation, cholesterol, and body composition via increased insulin sensitivity. A pretty good supplement. Good Tier.
9:16 - Melatonin
God Tier. Not just for sleep, but for antioxidant benefits. It regulates glutathione and autophagy. I take larger doses (10mg) a few times a month for the antioxidant benefits.
9:48 - Theanine
Used with caffeine as a nootropic. Helps with stress and anxiety. Good Tier.
10:02 - Rhodiola Rosea
Adaptogen with mixed evidence for VO2 Max and hormones. I’ll put it in the Good Tier for stress and performance.
10:29 - Vitamin C
Humans don’t produce it, but you don’t need thousands of milligrams. 100-200mg is enough, which you can get from food. Supplements are Good, but no significant massive health benefits over diet.
11:06 - Methylated B Vitamins
God Tier. Many people don’t get enough B12 or B9. Methylated forms are superior for methylation.
11:25 - Ginger
Evidence for weight loss and digestion, but not significant. Good Tier.
11:38 - Sulforaphane
Interesting, but a bit overhyped. Too early to tell. Okay Tier.
11:55 - Resveratrol
Known as a longevity supplement, but human evidence suggests benefits only for those with metabolic syndrome/diabetes. In healthy people, it can blunt exercise adaptations and lower testosterone. Junk Tier for healthy people.
12:41 - Pterostilbene
Cousin to Resveratrol. Less evidence. Raises LDL cholesterol unless taken with grape seed extract. Junk Tier.
13:16 - Rapamycin
A pharmaceutical, not a supplement. Extends lifespan in animals consistently. No human evidence yet for life extension. It has potential. I would put it in Okay Tier based on evidence, but because I like it: Good Tier.
14:19 - Metformin
Diabetes drug. Inconsistent results in mice. In humans, it doesn’t extend lifespan unless you are diabetic. It blunts testosterone and VO2 Max in healthy people. Bad Tier for healthy individuals.
15:27 - Spermidine
Current evidence says supplements only help with stress and DHEA. It didn’t improve cognitive function in elderly people. Hype comes from dietary spermidine (food), not pills. Bad Tier.
16:26 - Wheat Germ
A good source of dietary spermidine and TMG. It’s a nutritious food powder. Good Tier.
16:51 - Multivitamin
Formulations vary. Clinical trials show they might help cognitive function in the elderly, but won’t reduce mortality. Good Tier, though healthy people gain little.
17:45 - Vitamin E (Tocotrienols vs Tocopherols)
Tocotrienols: Higher antioxidant potential. Okay Tier.
Tocopherols: Considered the “worst” kind. Bad Tier. Note: Antioxidant supplementation has been associated with increased mortality in some studies.
18:13 - Methylene Blue
Benefits for poor mitochondrial function. Healthy people won’t see effects. I saw no effects. Okay Tier.
18:55 - Nicotine
Short-term nootropic benefits, but high doses increase arterial stiffness and it is addictive. Okay Tier.
19:37 - Lutein & Zeaxanthin
Carotenoids known for eye health. Clinical trials show they improve eyesight. God Tier.
19:58 - Lycopene
Observational studies show reduced prostate cancer, but clinical trials show supplementation doesn’t affect cancer biomarkers. It does pigment the skin (esthetic benefit). Okay Tier.
20:45 - Beta Carotene
Dietary intake is good; supplements show no effect on mortality (or potential risk). Good for skin color. Okay Tier (bottom).
21:42 - Molecular Hydrogen
Antioxidant. Too early to say. Okay Tier.
22:18 - Cocoa Flavanols
Clinical trials show benefits for heart and brain health. Good Tier.
22:31 - Spirulina & Chlorella
Often contaminated. Might help stem cell proliferation. Okay Tier.
23:00 - Berberine
God Tier. Potent for blood sugar, cholesterol, lipid regulation, and weight loss. May reduce atherosclerotic plaque.
23:25 - Creatine
God Tier. Massive evidence for sports performance. For the brain, it works mostly during cognitive stress (sleep deprivation, concussion), not as a general booster.
24:29 - Aspirin
For secondary prevention of heart disease, it works. For primary prevention, it doesn’t prevent the first event and increases bleeding risk. Junk Tier for daily use in healthy people due to bleeding risk.
25:44 - Vitamin D3
God Tier. Safer to have normal levels than be deficient. Take with K2 and Magnesium.
26:46 - Magnesium Forms
Glycinate, Threonate (Brain), Taurate, Malate: God Tier.
Citrate: Good/Okay (good for constipation).
Oxide: Junk Tier (low bioavailability).
27:45 - Collagen
Collagen peptides specifically work for skin anti-aging. Good Tier.
28:10 - Glutathione
Taking the antioxidant directly is less effective than precursors (Glycine + NAC). Okay Tier.
28:50 - Vitamin K2 & K1
K2: God Tier. Pairs with D3, helps bone and heart health.
K1: Good Tier.
29:15 - Carnosine
Skin anti-aging (reduces glycation), but low bioavailability. Good Tier.
29:37 - Whey Protein
God Tier. Most bioavailable protein, easy to digest.
Essential Amino Acids (EAAs): Okay Tier. Useful if fasting or low protein diet.
BCAAs: Junk Tier. Taking them alone can cause muscle catabolism. Only useful for soreness/energy, not muscle building.
31:14 - Glutamine
Good Tier. Heals gut lining.
31:46 - Psyllium Husk
God Tier. Lowers cholesterol and helps digestion.
32:07 - Caffeine
Coffee: God Tier (health benefits).
Caffeine Powder: Good Tier only because of sports performance evidence. Personally, I dislike high doses (Bad Tier), but the evidence demands a Good rating.
33:39 - Aged Garlic Extract
God Tier. All-in-one metabolic supplement: lipids, blood pressure, immunity, plaque reduction.
34:06 - Ergothioneine
Supports cognitive function, but you can get effective doses from mushrooms. Good Tier.
34:47 - Red Yeast Rice
Contains natural statins. Lowers cholesterol but has side effects like statins. Okay Tier.
35:40 - Tongkat Ali
Raises testosterone modestly in those with low levels. Overhyped compared to Ashwagandha. Okay Tier.
36:08 - DHEA
Precursor hormone. Does almost nothing for men. Effective for women. Okay Tier.
36:45 - Lithium Orotate
Trace mineral. Associations with reduced dementia and suicide. Small doses (1mg) have mood benefits. Good Tier.
38:01 - Omega-3s (Fish/Krill/Algae)
God Tier. Vast research on heart and brain health.
38:18 - SIRT6
The only sirtuin seen to extend lifespan in animals. No human trials. Okay Tier.
38:43 - NAC (N-Acetyl Cysteine)
God Tier. Precursor to glutathione. Great paired with Glycine.
39:25 - CoQ10
Helps with chronic fatigue and heart failure. Essential if taking statins. Good Tier.
40:07 - PQQ
Mitochondrial supplement. Limited trials. Okay Tier.
40:36 - Hyaluronic Acid
Helps skin hydration. Good Tier.
41:07 - Boron
Lowers SHBG to increase free testosterone. Good Tier.
41:19 - Inositol
Mood and blood sugar regulation. Good Tier.
41:34 - Electrolytes
Good for exercise, unnecessary for sedentary people. Okay Tier.
42:33 - Zinc
Important mineral for immunity and testosterone, but generic. Good Tier.
43:12 - Ginseng
Cardiovascular and kidney benefits. Good Tier.
43:19 - Shilajit
Helps fatigue and modestly increases testosterone. Good Tier.
43:44 - Ginkgo Biloba
Some cognitive benefits for elderly. Okay Tier.
44:14 - EGCG (Green Tea Extract)
Better to drink tea. Supplements can harm the liver. Bad Tier.
44:47 - Tribulus Terrestris
Generic T-booster. No evidence it raises testosterone. Junk Tier.
45:18 - Turkesterone
No effect better than creatine. Bad Tier.
45:50 - MCT Oil
Boosts ketones for brain health. Good for fasting. Okay Tier.
47:03 - Iron
High levels associated with heart disease. Potentially harmful for men. Junk Tier (unless deficient).
47:40 - GHK-Cu (Copper Peptide)
Topical is best for skin. Oral is Okay Tier.
48:54 - Iodine
Good for pregnant women, but high levels can cause autoimmunity. Okay Tier.
50:06 - Calcium
Supplements associated with heart events. Eat dairy instead. Bad Tier (unless post-menopausal).
50:38 - Beta-Alanine
Buffers lactic acid. Good Tier for performance.
51:14 - HMB
Reduces muscle breakdown in the elderly. Good Tier (specifically for seniors).
51:44 - Saffron
Effective for depression symptoms. Okay Tier for healthy people.
52:33 - Probiotics
Most are bad unless specific (like Seed). Bad Tier.
53:25 - Prebiotics
Can cause gut issues. Bad Tier.
53:49 - Nattokinase
Reduces blood viscosity/clotting. Good for older men. Good Tier.
54:36 - Digestive Enzymes
Not useful unless you have specific issues. Okay Tier.
55:12 - Astaxanthin
(Correction from video end). God Tier. Skin protection against UV and inflammation.