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News
7 min read

Ice Baths vs Saunas: Which Wins for Longevity?

Your social media feed is probably full of ice bath warriors and sauna evangelists, each claiming their method is the ultimate longevity hack. Wim Hof disciples swear by cold exposure, while Finnish sauna enthusiasts point to decades of research on heat therapy. So which extreme actually delivers better results for healthy aging? The answer might surprise you.

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5 min read

NMN vs NAD+: The Science Behind the Hype

Let's get straight to the point about NMN and NAD+ supplements – what they actually do, why your body can't absorb NAD+ directly, and how to choose the right longevity supplement for your needs.

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6 min read

PQQ vs CoQ10: The Mitochondrial Power Duo

You've probably heard of CoQ10 – it's been the darling of the supplement world for decades. But there's a newcomer that's got longevity researchers excited: PQQ. While most people debate which one is "better," the real question is why you'd choose between them when they work together like a perfectly orchestrated team.

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The science behind Keeper

COMPLETE LONGEVITY

Built on evidence.
Designed for healthspan.

Complete Longevity brings together 18 carefully selected ingredients, informed by published human research and designed to support the pathways that matter for healthy ageing. Explore the evidence behind every ingredient below.

SELECTED FINDINGS FROM THE RESEARCH
NR
22%
increase in blood NAD+ in just 2 weeks
NMN
UP TO 6×
higher blood NAD+ in 60 days
Plus improved walking performance
PQQ
8 WEEKS
improved cognitive performance
Memory benefits seen at 12 weeks
UBIQUINOL
4 WEEKS
reduced feelings of fatigue and sleepiness
Explore the research →

Results shown are from published human research on individual ingredients. Complete Longevity as a finished formulation has not been clinically tested for these outcomes.

Woman mountain biking wearing helmet
RESEARCH LIBRARY

Explore the research behind our ingredients

Explore published human research investigating the ingredients used in Complete Longevity.

Ca-AKG
Ca-AKG

Alpha-Ketoglutarate dietary supplementation to improve health in humans

KEY FINDINGS
AKG is a key intermediate in the Krebs cycle with roles in cellular energy, protein synthesis, antioxidant activity and cellular regulation. The review found promising potential for human healthspan but emphasised that modern human clinical evidence remains limited.
Scientific Review ✓ Peer reviewed
View study →
Apigenin
Apigenin

Apigenin: a natural molecule at the intersection of sleep and aging — Kramer and Johnson, 2024

KEY FINDINGS
The review describes apigenin as a CD38 inhibitor in preclinical research and discusses its potential relationship with NAD+ metabolism, sleep and ageing. Direct human evidence for isolated apigenin remains limited.
2024 Review ✓ Peer reviewed
View study →
Apigenin
Apigenin

Absorption, distribution, metabolism and excretion of apigenin and its glycosides in healthy male adults

KEY FINDINGS
Apigenin was absorbed and metabolised following oral consumption, with absorption varying considerably depending on the form and food source of apigenin.
2022 Clinical trial ✓ Peer reviewed
View study →
TMG (Trimethylglycine)
TMG (Trimethylglycine)

Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis (2013)

KEY FINDINGS
Across 5 randomized controlled trials, betaine significantly reduced plasma homocysteine by 1.23 micromol/L, equivalent to approximately 11.8% of baseline values. Exact effect size flagged for follow up verification with full journal access before finalising consumer use.
2013 Meta analysis ✓ Peer reviewed
View study →
Ca-AKG
Ca-AKG

Alpha ketoglutarate decreases serum levels of C terminal cross linking telopeptide of type I collagen (CTX) in postmenopausal women with osteopenia: six month study

KEY FINDINGS
The bone breakdown marker CTX decreased by 37% after 24 weeks in the calcium AKG group. Bone density increased by 1.6% from baseline, although the difference in bone density between groups was not statistically significant.
2007 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Vitamin K2 (MK7)
Vitamin K2 (MK7)

Changes in parameters of bone metabolism in postmenopausal women following a 12-month intervention period using dairy products enriched with calcium, vitamin D, and phylloquinone or menaquinone-7: the Postmenopausal Health Study II — Kanellakis et al., 2012

KEY FINDINGS
The MK7 combination group showed favourable changes in vitamin K dependent bone markers and lumbar spine bone density. Because MK7 was given with calcium and vitamin D, the effect cannot be attributed to MK7 alone.
2012 RCT ✓ Peer reviewed
View study →
Choline (as bitartrate)
Choline (as bitartrate)

Choline supplementation and measures of choline and betaine status: a randomised, controlled trial in postmenopausal women

KEY FINDINGS
Choline significantly increased circulating free choline and betaine after 6 weeks, with the increases maintained at 12 weeks. The change in homocysteine approached statistical significance but did not reach it.
2012 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NR (Nicotinamide Riboside)
NR (Nicotinamide Riboside)

Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults — Martens et al., 2018

KEY FINDINGS
NR was well tolerated and increased NAD+ related metabolites in blood during 6 weeks of supplementation.
2018 Crossover RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
TMG (Trimethylglycine)
TMG (Trimethylglycine)

Comparison of the effects of nicotinic acid and nicotinamide degradation on plasma betaine and choline levels (2017)

KEY FINDINGS
Nicotinamide increased plasma homocysteine and reduced plasma betaine by 24.4% compared with control, supporting evidence that nicotinamide metabolism can increase methyl donor demand.
2017 RCT ✓ Peer reviewed
View study →
CoQ10 (Ubiquinol)
CoQ10 (Ubiquinol)

Ubiquinol 10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals

KEY FINDINGS
At 100 mg, feelings of fatigue and sleepiness after cognitive tasks improved significantly compared with placebo. Blood ubiquinol increased substantially within 4 weeks and remained elevated throughout supplementation.
2020 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
PQQ
PQQ

Effect of Dietary Pyrroloquinoline Quinone Disodium Salt on Cognitive Function in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Study — Shiojima et al., 2021

KEY FINDINGS
PQQ significantly improved composite memory, verbal memory, reaction time, complex attention, cognitive flexibility, executive function and motor speed compared with placebo.
2021 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Magnesium Glycinate
Magnesium Glycinate

Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials — Veronese et al., 2016

KEY FINDINGS
Magnesium supplementation improved several measures of glucose metabolism, with benefits most apparent in people with magnesium deficiency or metabolic risk.
2016 Meta analysis ✓ Peer reviewed
View study →
PQQ
PQQ

Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ™) on Cognitive Functions — Itoh et al., 2016

KEY FINDINGS
PQQ improved selective attention on the Stroop test. The visuospatial cognition finding was significant only in the subgroup with lower baseline cognitive scores, not across the full PQQ group.
2016 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
CoQ10 (Ubiquinol)
CoQ10 (Ubiquinol)

Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — Tsai et al., 2022

KEY FINDINGS
CoQ10 supplementation significantly reduced fatigue scores compared with placebo. Greater effects were associated with higher total dose and longer supplementation.
2022 Meta analysis ✓ Peer reviewed
View study →
CoQ10 (Ubiquinol)
CoQ10 (Ubiquinol)

Effects of coenzyme Q10 on vascular endothelial function in humans: a meta-analysis of randomized controlled trials — Gao et al., 2012

KEY FINDINGS
CoQ10 significantly improved flow mediated dilation, a measure of endothelial function, across the included trials.
2012 Meta analysis ✓ Peer reviewed
View study →
Magnesium Glycinate
Magnesium Glycinate

Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review — Tarsitano et al., 2024

KEY FINDINGS
The four small studies, involving 73 participants and mostly young men, generally reported reduced muscle soreness and improved recovery. The limited sample and narrow populations make the evidence preliminary.
2024 Systematic Review ✓ Peer reviewed
View study →
Taurine
Taurine

Effects of Oral Taurine Supplementation on Cardiometabolic Risk Factors: A Meta-analysis and Systematic Review of Randomized Clinical Trials — 2025

KEY FINDINGS
34 RCTs found significant improvements across blood pressure, glucose, lipids and inflammatory markers, with 1.5 to 3 g/day showing greater effects. (OUP Academic)
2025 Systematic Review & Meta-analysis ✓ Peer reviewed
View study →
Trans Resveratrol
Trans Resveratrol

Effects of Resveratrol on Cognitive Performance, Mood and Cerebrovascular Function in Post-Menopausal Women; A 14-Week Randomised Placebo-Controlled Intervention Trial — Evans et al., 2017

KEY FINDINGS
Resveratrol improved overall cognitive performance and verbal memory and increased cerebrovascular responsiveness to cognitive tasks compared with placebo.
2017 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Trans Resveratrol
Trans Resveratrol

Effects of resveratrol supplementation on multiple health outcomes: an umbrella review of systematic reviews and meta-analyses of randomized controlled trials — Sun et al., 2026

KEY FINDINGS
The review identified high certainty evidence for a small number of metabolic and cardiovascular outcomes and moderate certainty evidence for working memory, endothelial health and several other outcomes. Findings were not uniformly positive across all outcomes.
2026 Umbrella Review ✓ Peer reviewed
View study →
PQQ
PQQ

Efficacy and safety of a novel dietary pyrroloquinoline quinone disodium salt on muscle strength and physical function in healthy volunteers: A randomized, double-blind, placebo-controlled study — 2024

KEY FINDINGS
PQQ improved lower limb extension strength, grip strength and several walking performance tests over 12 weeks compared with placebo.
2024 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Fisetin
Fisetin

Enhanced bioavailability and pharmacokinetics of a novel hybrid-hydrogel formulation of fisetin orally administered in healthy individuals: a randomised double-blinded comparative crossover study — Krishnakumar et al., 2022

KEY FINDINGS
The enhanced formulation substantially increased fisetin exposure compared with unformulated fisetin. This was a pharmacokinetic study and did not test health outcomes.
2022 Crossover pharmacokinetic study ✓ Peer reviewed
View study →
Fisetin
Fisetin

Fisetin as a senotherapeutic agent: Evidence and perspectives for age-related diseases — Tavenier et al., 2024

KEY FINDINGS
Preclinical evidence supports senolytic activity, but the review notes that reliable human efficacy measures remain to be validated and clinical evidence is still developing.
2024 Review ✓ Peer reviewed
View study →
Fisetin
Fisetin

Clinical validation of C12FDG as a marker associated with senescence and osteoarthritic phenotypes

KEY FINDINGS
Circulating senescent cells decreased by an average of 27.2% in participants reporting fisetin use. Multiple biomarkers associated with ageing and cellular senescence also decreased. The analysis involved only 10 participants and did not include a placebo control.
2024 Observational ✓ Peer reviewed
View study →
Vitamin D3
Vitamin D3

Genomic Response to Vitamin D Supplementation in the Setting of a Randomized, Placebo-Controlled Trial — Berlanga-Taylor et al., 2018

KEY FINDINGS
Vitamin D substantially increased blood vitamin D levels but did not produce significant changes in whole blood gene expression or the measured cytokines compared with placebo.
2018 RCT analysis ✓ Peer reviewed ✓ Placebo controlled
View study →
Glycine
Glycine

Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure

KEY FINDINGS
Glycine reduced a marker of oxidative stress by 25% compared with placebo. Systolic blood pressure also decreased significantly in men receiving glycine.
2013 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Spermidine
Spermidine

Higher spermidine intake is linked to lower mortality: a prospective population-based study — Kiechl et al., 2018

KEY FINDINGS
Higher dietary spermidine intake was associated with progressively lower all cause mortality. Because this was observational, it cannot establish that spermidine supplementation caused the difference.
2018 Prospective cohort study ✓ Peer reviewed
View study →
Ca-AKG
Ca-AKG

Impact of Alpha-Ketoglutarate on Skeletal Muscle Health and Exercise Performance: A Narrative Review

KEY FINDINGS
The review found promising evidence for AKG in cellular energy metabolism, muscle recovery and exercise performance, while noting that much of the muscle evidence is preclinical and larger human trials are still needed.
Narrative Review ✓ Peer reviewed
View study →
TMG (Trimethylglycine)
TMG (Trimethylglycine)

Low Dose Betaine Supplementation Leads to Immediate and Long Term Lowering of Plasma Homocysteine in Healthy Men and Women (2003)

KEY FINDINGS
The lowest dose of 1.5 g reduced fasting homocysteine by 12% after 6 weeks compared with placebo. The 3 g and 6 g doses reduced fasting homocysteine by 15% and 20% respectively.
2003 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Magnesium Glycinate
Magnesium Glycinate

Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo Controlled Trial

KEY FINDINGS
Insomnia severity scores improved significantly more with magnesium bisglycinate than placebo after 4 weeks. The effect was modest, with a small effect size of 0.2.
2025 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Magnesium Glycinate
Magnesium Glycinate

Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — Argeros et al., 2025

KEY FINDINGS
Magnesium reduced systolic blood pressure by 2.81 mmHg and diastolic blood pressure by 2.05 mmHg overall, with larger effects in people with hypertension or low magnesium status.
2025 Meta analysis ✓ Peer reviewed
View study →
Vitamin K2 (MK7)
Vitamin K2 (MK7)

Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women. A double-blind randomised clinical trial — Knapen et al., 2015

KEY FINDINGS
MK7 reduced measures of arterial stiffness over 3 years, with the greatest improvements in women who had higher arterial stiffness at baseline.
2015 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NAC (N-Acetylcysteine)
NAC (N-Acetylcysteine)

N-acetylcysteine supplementation increases exercise performance and reduces oxidative stress only in individuals with low levels of glutathione (2018)

KEY FINDINGS
Among the 12 participants with low baseline glutathione, NAC restored glutathione, reduced oxidative stress and improved exercise performance, including a 13.6% improvement in VO₂max and a 15.4% improvement in time trial performance. These effects did not apply to the full 36 person sample.
2018 Double blind crossover trial ✓ Peer reviewed ✓ Placebo controlled
View study →
NAC (N-Acetylcysteine)
NAC (N-Acetylcysteine)

N acetylcysteine, a powerful agent in the reinforcement of antioxidant profile: A systematic review and dose response meta analysis of controlled clinical trials

KEY FINDINGS
NAC significantly increased glutathione and total antioxidant capacity across the included studies, supporting its role in strengthening the body's antioxidant defence system.
2023 Meta Analysis ✓ Peer reviewed
View study →
NR (Nicotinamide Riboside)
NR (Nicotinamide Riboside)

Nicotinamide Riboside Augments the Aged Human Skeletal Muscle NAD+ Metabolome and Induces Transcriptomic and Anti-inflammatory Signatures — Elhassan et al., 2019

KEY FINDINGS
NR increased several NAD+ related metabolites in skeletal muscle and altered gene expression patterns linked to mitochondrial and inflammatory pathways.
2019 Crossover RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men

KEY FINDINGS
NMN significantly increased blood NAD+ and related metabolites. Walking speed and left hand grip strength also improved, although the researchers noted that these physical performance findings should be confirmed in larger studies.
2022 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

Effect of 12 Week Intake of Nicotinamide Mononucleotide on Sleep Quality, Fatigue, and Physical Performance in Older Japanese Adults: A Randomized, Double Blind Placebo Controlled Study

KEY FINDINGS
Afternoon NMN produced the largest effect on lower body function and daytime drowsiness. The afternoon NMN group showed an effect size of 0.72 for the sit to stand test and 0.64 for drowsiness.
2022 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

Ingestion of β nicotinamide mononucleotide increased blood NAD levels, maintained walking speed, and improved sleep quality in older adults in a double blind randomized, placebo controlled study

KEY FINDINGS
NMN significantly increased blood NAD+ and related metabolites after 12 weeks. Walking speed was maintained in the NMN group while it declined in the placebo group. Participants taking NMN also reported improvements in sleep quality.
2024 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

Effects of Nicotinamide Mononucleotide Supplementation on Muscle and Liver Functions Among the Middle aged and Elderly: A Systematic Review and Meta analysis of Randomized Controlled Trials

KEY FINDINGS
Across 9 randomized trials, NMN supplementation produced a statistically significant improvement in gait speed. The pooled effect was modest and the individual studies varied in dose, duration and participant characteristics.
2025 Meta analysis ✓ Peer reviewed
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

The efficacy and safety of β nicotinamide mononucleotide (NMN) supplementation in healthy middle aged adults: a randomized, multicenter, double blind, placebo controlled, parallel group, dose dependent clinical trial

KEY FINDINGS
Blood NAD+ increased significantly after 30 and 60 days across all NMN groups compared with both baseline and placebo. Walking distance also improved significantly compared with placebo at 30 and 60 days.
2023 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NMN (Nicotinamide Mononucleotide)
NMN (Nicotinamide Mononucleotide)

Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women

KEY FINDINGS
NMN increased NAD+ in blood cells, with the NAD+ response following supplementation 43% greater than placebo. Muscle insulin sensitivity improved by approximately 25% after 10 weeks. Other measures including body composition, blood pressure, blood glucose and blood lipids did not significantly change.
2021 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NR (Nicotinamide Riboside)
NR (Nicotinamide Riboside)

Safety and Metabolism of Long term Administration of NIAGEN (Nicotinamide Riboside Chloride) in a Randomized, Double Blind, Placebo Controlled Clinical Trial of Healthy Overweight Adults

KEY FINDINGS
Whole blood NAD+ increased by 22% at 100 mg, 51% at 300 mg and 142% at 1,000 mg after 2 weeks compared with baseline. The increases were sustained throughout the study, demonstrating a clear dose dependent NAD+ response.
2019 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Magnesium Glycinate
Magnesium Glycinate

Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis — Mah and Pitre, 2021

KEY FINDINGS
Across 3 trials, magnesium reduced sleep onset latency by 17.36 minutes compared with placebo. Evidence quality was rated low to very low.
2021 Meta analysis ✓ Peer reviewed
View study →
PQQ
PQQ

Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults

KEY FINDINGS
PQQ improved composite memory and verbal memory after 12 weeks. In adults aged 20 to 40, cognitive flexibility, processing speed and execution speed improved after 8 weeks. Adults aged 41 to 65 showed improvements in complex memory and verbal memory after 12 weeks.
2023 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Trans Resveratrol
Trans Resveratrol

Resveratrol supplementation efficiently improves endothelial health: A systematic review and meta-analysis of randomized controlled trials — Mohammadipoor et al., 2022

KEY FINDINGS
Resveratrol significantly improved flow mediated dilation by 1.43 percentage points overall. Other endothelial biomarkers were not consistently changed. Exact effect size flagged for follow up verification with full journal access before finalising consumer use.
2022 Meta analysis ✓ Peer reviewed
View study →
Trans Resveratrol
Trans Resveratrol

Sustained Cerebrovascular and Cognitive Benefits of Resveratrol in Postmenopausal Women

KEY FINDINGS
Trans resveratrol significantly improved overall cognitive performance compared with placebo. Improvements were observed in processing speed and cognitive flexibility, alongside improvements in measures of cerebral blood flow and the blood vessel response to cognitive activity.
2020 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Spermidine
Spermidine

Spermidine for cognitive ageing: insights into observational and interventional studies — Yu et al., 2025

KEY FINDINGS
The review found encouraging observational and small trial findings, but larger intervention studies have produced mixed results and more research is needed.
2025 Review ✓ Peer reviewed
View study →
Spermidine
Spermidine

The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial

KEY FINDINGS
Memory performance was moderately improved in the spermidine group compared with placebo after 3 months. The study was a small pilot trial designed to provide preliminary evidence ahead of larger clinical research.
2018 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
NAC (N-Acetylcysteine)
NAC (N-Acetylcysteine)

Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Physical Function, and Aging Hallmarks: A Randomized Clinical Trial (2023)

KEY FINDINGS
Combined supplementation with NAC and glycine improved glutathione, oxidative stress, mitochondrial function and multiple measures of physical function in older adults. (PubMed)
2023 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Taurine
Taurine

Taurine as a possible antiaging therapy: A controlled clinical trial on taurine antioxidant activity in women ages 55 to 70 — 2022

KEY FINDINGS
1.5 g/day increased the antioxidant enzyme SOD and prevented the rise in an oxidative stress marker seen with placebo. (PubMed)
2022 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Taurine
Taurine

Taurine ameliorates blood pressure and vascular function in patients with type 2 diabetes: Randomized, double blind, placebo controlled trial

KEY FINDINGS
Taurine significantly reduced systolic blood pressure and improved measures of blood vessel dilation and arterial stiffness after 12 weeks compared with placebo.
2025 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Taurine
Taurine

Taurine reduces the risk for metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials — 2024

KEY FINDINGS
25 RCTs (n=1,024) found taurine improved key metabolic markers including blood pressure, glucose and triglycerides. (Nature)
2024 Systematic Review & Meta-analysis ✓ Peer reviewed
View study →
Taurine
Taurine

The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis — Waldron et al., 2018

KEY FINDINGS
Meta analysis found taurine significantly improved endurance performance across doses of 1 to 6 g. (PubMed)
2018 Meta-analysis ✓ Peer reviewed
View study →
CoQ10 (Ubiquinol)
CoQ10 (Ubiquinol)

The effects of coenzyme Q10 supplementation on biomarkers of exercise-induced muscle damage, physical performance, and oxidative stress: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials — 2024

KEY FINDINGS
CoQ10 significantly reduced creatine kinase, lactate dehydrogenase, myoglobin and malondialdehyde, indicating lower muscle damage and oxidative stress after exercise.
2024 Meta analysis ✓ Peer reviewed
View study →
NAC (N-Acetylcysteine)
NAC (N-Acetylcysteine)

The effects of N-acetylcysteine on inflammatory and oxidative stress biomarkers: A systematic review and meta-analysis of controlled clinical trials (2020)

KEY FINDINGS
Across 28 studies, NAC significantly reduced markers of oxidative stress and selected inflammatory markers.
2020 Systematic Review & Meta analysis ✓ Peer reviewed
View study →
NAC (N-Acetylcysteine)
NAC (N-Acetylcysteine)

The impact of N-acetylcysteine on lactate, biomarkers of oxidative stress, immune response, and muscle damage: A systematic review and meta-analysis (2024)

KEY FINDINGS
NAC increased glutathione while significantly reducing muscle soreness, exercise lactate and markers of oxidative stress. Exact effect size flagged for follow up verification with full journal access before finalising consumer use.
2024 Systematic Review & Meta analysis ✓ Peer reviewed
View study →
Vitamin K2 (MK7)
Vitamin K2 (MK7)

Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women — Knapen et al., 2013

KEY FINDINGS
MK7 improved vitamin K status and reduced age related decline in bone mineral content, bone mineral density and bone strength at selected skeletal sites.
2013 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
TMG (Trimethylglycine)
TMG (Trimethylglycine)

Dietary and supplementary betaine: acute effects on plasma betaine and homocysteine concentrations under standard and postmethionine load conditions in healthy male subjects

KEY FINDINGS
Approximately 500 mg of supplemental betaine significantly increased plasma betaine. Following a methionine load, betaine also reduced the rise in homocysteine compared with the control treatment, supporting its role in homocysteine metabolism.
2008 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Vitamin D3
Vitamin D3

Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial — Hahn et al., 2022

KEY FINDINGS
Vitamin D3 at 2,000 IU reduced confirmed autoimmune disease incidence by 22% compared with placebo over a median 5.3 years.
2022 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Vitamin D3
Vitamin D3

Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of aggregate data from randomised controlled trials — Jolliffe et al., 2021

KEY FINDINGS
Vitamin D modestly reduced overall risk of acute respiratory infection. Protective effects were most apparent in trials using daily dosing, particularly 400 to 1,000 IU.
2021 Meta analysis ✓ Peer reviewed
View study →
Vitamin D3
Vitamin D3

Optimum dose of vitamin D for disease prevention in older people: BEST-D trial of vitamin D in primary care

KEY FINDINGS
At 2,000 IU, average vitamin D levels increased from approximately 55 nmol/L to 106 nmol/L after 12 months. 70% of participants receiving 2,000 IU achieved vitamin D levels above 90 nmol/L compared with 1% receiving placebo.
2017 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
Vitamin K2 (MK4)
Vitamin K2 (MK4)

Low dose menaquinone 4 improves γ carboxylation of osteocalcin in young males: a non placebo controlled dose response study

KEY FINDINGS
Markers of vitamin K activity in bone improved as MK4 intake increased. Significant improvements in undercarboxylated osteocalcin were observed from 600 mcg, while carboxylated osteocalcin increased significantly from 900 mcg.
2014 Dose response study ✓ Peer reviewed
View study →
Vitamin K2 (MK7)
Vitamin K2 (MK7)

Low-Dose Daily Intake of Vitamin K₂ (Menaquinone-7) Improves Osteocalcin γ-Carboxylation: A Double-Blind, Randomized Controlled Trials

KEY FINDINGS
100 mcg of MK7 significantly reduced undercarboxylated osteocalcin and improved measures of osteocalcin activation. The effect was observed after 4 weeks in the dose finding study and confirmed over 12 weeks in the larger placebo controlled trial.
2015 RCT ✓ Peer reviewed ✓ Placebo controlled
View study →
No studies found for this ingredient.