Sweatlas

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The Supplement Reality Check

Ten popular supplements, seven goals, and what the big trials actually found. Tap any square to see the study behind it, then check your own stack.

  • 10supplements
  • 7goals
  • 18studies and guidelines

The reality map

Bigger, warmer suns mean stronger evidence for that goal. An empty ring means good trials looked and found no benefit. A blank square means it is not a main claim for that supplement.

  • Strong
  • Some
  • Early
  • No benefit
  • Not a main claim
  • Watch-out

Tap a square or a name for the details.

Check your stack

Tap “I take this” on the supplements you use, and this panel adds them up.

How many people each answer rests on

People studied in the trial or analysis behind each finding. The scale is logarithmic: each step is ten times more people.

How to read any supplement claim

Goal, not product

A supplement can have strong evidence for one goal and none for another. Creatine and muscle is a different question from creatine and memory.

Who was studied

A result in 60-year-olds with insomnia does not automatically apply to a 30-year-old who sleeps fine.

How big the effect is

Falling asleep 7 minutes faster is real, and also small. Look for the size, not just the word “significant”.

Who paid

In the collagen trials, the benefit showed up in industry-funded studies and disappeared in independent ones. [16]

Free with the Sunrise Letter

Your personal supplement sheet

Your stack on one printable page, with the evidence for each, the questions to bring to your doctor or pharmacist, and a 12-week review plan.

  • Your supplements, graded goal by goal, with the trials behind each
  • Questions to ask your doctor or pharmacist, one per supplement
  • A label checklist before you buy anything new
  • A 12-week review reminder for your calendar
  • Then the Sunrise Letter: calm, useful longevity news, only when there's something worth saying

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Sources

  1. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213–226. doi:10.2147/OAJSM.S123529
  2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
  3. Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim made on foods other than those referring to the reduction of disease risk and to children's development and health, and amending Regulation (EU) No 432/2012. Official Journal of the European Union. 2017;L 97:24–26.
  4. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
  5. LeBoff MS, Chou SH, Ratliff KA, et al. Supplemental vitamin D and incident fractures in midlife and older adults. N Engl J Med. 2022;387(4):299–309. doi:10.1056/NEJMoa2202106
  6. Manson JE, Cook NR, Lee IM, et al. Vitamin D supplements and prevention of cancer and cardiovascular disease. N Engl J Med. 2019;380(1):33–44. doi:10.1056/NEJMoa1809944
  7. Demay MB, Pittas AG, Bikle DD, et al. Vitamin D for the prevention of disease: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2024;109(8):1907–1947. doi:10.1210/clinem/dgae290
  8. Manson JE, Cook NR, Lee IM, et al. Marine n-3 fatty acids and prevention of cardiovascular disease and cancer. N Engl J Med. 2019;380(1):23–32. doi:10.1056/NEJMoa1811403
  9. Gencer B, Djousse L, Al-Ramady OT, Cook NR, Manson JE, Albert CM. Effect of long-term marine omega-3 fatty acids supplementation on the risk of atrial fibrillation in randomized controlled trials of cardiovascular outcomes: a systematic review and meta-analysis. Circulation. 2021;144(25):1981–1990. doi:10.1161/CIRCULATIONAHA.121.055654
  10. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z
  11. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. doi:10.1371/journal.pone.0063773
  12. Loftfield E, O'Connell CP, Abnet CC, et al. Multivitamin use and mortality risk in 3 prospective US cohorts. JAMA Netw Open. 2024;7(6):e2418729. doi:10.1001/jamanetworkopen.2024.18729
  13. Vyas CM, Manson JE, Sesso HD, et al. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COSMOS randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. Am J Clin Nutr. 2024;119(3):692–701. doi:10.1016/j.ajcnut.2023.12.011
  14. Freeberg KA, Udovich CC, Martens CR, Seals DR, Craighead DH. Dietary supplementation with NAD+-boosting compounds in humans: current knowledge and future directions. J Gerontol A Biol Sci Med Sci. 2023;78(12):2435–2448. doi:10.1093/gerona/glad106
  15. Yoshino M, Yoshino J, Kayser BD, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224–1229. doi:10.1126/science.abe9985
  16. Myung SK, Park Y. Effects of collagen supplements on skin aging: a systematic review and meta-analysis of randomized controlled trials. Am J Med. 2025;138(9):1264–1277. doi:10.1016/j.amjmed.2025.04.034
  17. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
  18. Björnsson HK, Björnsson ES, Avula B, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020;40(4):825–829. doi:10.1111/liv.14393

Last reviewed: 2026-11-05

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The Supplement Reality Check

Creatine, vitamin D, omega-3, magnesium, melatonin, NMN and more: an interactive evidence map of what randomised trials and large studies actually found.

For educational purposes only. Not medical advice. Talk to your doctor before changing your training, diet or supplements, especially if you're pregnant, have a condition or take medication.