Research Area: Muscle Health
29 ingredients studied for effects on Muscle Health — sorted by research relevance.
GlyNAC (Glycin + NAC)
GlyNAC combines glycine and N-acetylcysteine (NAC) to support glutathione synthesis. Early clinical data in healthy aging contexts are promising but still limited.
Calcium
Essential mineral for bones, muscles, and nerves. Meta-analyses show moderate bone effects in deficiency; high-dose supplements carry cardiovascular risks.
NAC (N-Acetylcysteine)
NAC is a glutathione precursor with established medical use. As a longevity supplement (especially as GlyNAC), early human data is promising but limited.
Omega-3 (EPA + DHA)
Omega-3 fatty acids (EPA + DHA) are among the most thoroughly studied supplements. Evidence is strong for triglycerides and high-risk cardiovascular patients; smaller for healthy individuals.
Vitamin C (Ascorbic Acid)
Vitamin C is essential for collagen synthesis and other normal body functions, with approved EFSA claims. Megadoses show no clear benefit beyond adequate intake.
Taurin
Taurine is an amino acid with a central role in energy metabolism. Animal and observational data have sparked aging research interest; robust human evidence is far more limited.
Vitamin D3 + K2
Low vitamin D levels are common in northern climates. Supplementation is comparatively well studied in deficiency; K2 is often combined but has weaker standalone evidence.
Apigenin
Apigenin is a flavonoid from chamomile and parsley that inhibits CD38, an enzyme that degrades NAD+. Complements NMN/NR approaches. Early human evidence.
Ashwagandha (Withania somnifera)
Ashwagandha is an Ayurvedic adaptogen backed by multiple RCTs for stress and cortisol reduction. Sleep and testosterone effects are promising but come from small studies.
Beta-Alanin
Beta-alanine elevates muscle carnosine and improves high-intensity exercise performance in 60–240-second efforts; it's a sports tool, not a longevity supplement.
L-Citrullin
L-citrulline may boost nitric oxide production and is linked in studies to improved blood flow and endurance performance during physical exertion.
Iron
Essential for oxygen transport, energy metabolism, and immune function. Clearly effective when deficiency is confirmed — do not supplement without a lab diagnosis.
Glycin
Glycine is the smallest amino acid, required for glutathione, collagen, and creatine. In GlyNAC form, it shows promise for aging markers in older adults.
Caffeine
The world's most widely consumed psychoactive substance. Hundreds of RCTs confirm effects on alertness, reaction time, endurance, and short-term cognition.
Kalium
Potassium is essential for blood pressure, nerves and muscles. Often more important via diet than supplementation—and potentially risky when overdosed.
Zinc
Zinc is involved in hundreds of enzymes and is essential for immune function, DNA repair, and hormone synthesis. Low intake is not uncommon in older adults and vegans.
Creatine (Creatine Monohydrate)
Creatine is one of the most thoroughly studied supplements for high-intensity muscular work. The strongest evidence is from strength and power sports; further applications are still being explored.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. Low intake is common. The form significantly affects bioavailability and tolerability.
Kollagen
Collagen is one of the most popular supplements. Human trials support benefits for skin elasticity and joint markers; broader anti-aging claims remain unproven.
L-Theanine
L-theanine promotes relaxed alertness via alpha-wave activation. Best evidence for caffeine synergy; moderate effects on stress markers. Alone, cognitive benefits are limited.
Vitamin D3
Vitamin D3 is well supported for bone, muscle, and immune function when deficiency is confirmed. Without deficiency, additional benefit is significantly weaker — not a universal upgrade.
NMN (Nicotinamide Mononucleotide)
NMN is a direct precursor to NAD+. Animal studies are promising — robust human trials are still lacking, and the EU regulatory status is unclear.
Betain (Trimethylglycin)
Betaine is a natural methyl donor that lowers homocysteine and shows modest strength gains in some studies, but evidence is inconsistent and limited.
Vitamin A
Essential for vision, skin, and immune function. Clearly useful for deficiency, but high doses are toxic—especially in pregnancy.
Urolithin A
Urolithin A is a gut microbiome metabolite from pomegranate polyphenols, emerging in aging research as a mitophagy inducer.
MSM
MSM is marketed mainly for joint health and inflammation. The data aren't empty, but significantly smaller than most claims suggest.
L-Tyrosin
L-Tyrosin is an amino acid precursor of dopamine, noradrenaline, and adrenaline. Studies show cognitive benefits under acute stress and sleep deprivation.
Fucoidan
Fucoidan is a sulfated polysaccharide from brown seaweed with growing evidence for prebiotic gut effects, muscle health, and cardiovascular markers.
L-Glutamine
L-glutamine is the most abundant free amino acid in the body. Clinically well-supported in critical care; evidence for oral supplementation in healthy individuals is more limited.