THE SUPPLEMENT EVIDENCE REGISTER
Every claim graded against the studies behind it.
Grades are per claim, never per compound — creatine for muscle is not creatine for cognition. Mouse results never dress up as human results.
press enter to search the register · 20 compounds · 48 claims · 40 studies
HOW GRADING WORKS — TWO AXES, NEVER COLLAPSED
A
Multiple human RCTs, consistent direction, independently replicated, hard endpoints.
B
At least one well-conducted human RCT, or consistent human observational data with a plausible mechanism.
C
Human data only, but small, short, mixed, or limited to surrogate biomarkers.
D
Animal or in-vitro only. No human evidence for this claim.
E
Tested in humans and found not to work, or contradicted by the better studies.
The grade says how much we know. Effect size — large / moderate / small /
negligible — is shown separately: a compound can be grade A with an effect too small to
matter. That combination is one of the most useful things this register can tell you.
Recently regraded
Creatine — bone mineral density in older adults
C → E · 2026-05
Ca-AKG — slower biological aging
D → C · 2026-03
Magnesium — sleep quality in older adults
B → C · 2026-01
Omega-3 (EPA/DHA) — cardiovascular events
B → B · 2025-12
Hype vs evidence
B Berberine · glycemic control in type 2 diabetes C Ca-AKG · slower biological aging (methylation clocks) A Creatine · muscle mass & strength with resistance training C Lion's mane · cognition in older adults with mild impairment B NR / NMN · raising blood NAD+ levels headline claim of the most-hyped compounds