Take 5g of creatine, 15g of collagen peptides, 200mg of hyaluronic acid, 5-10g of psyllium, omega-3s, and 1,000 IU of vitamin D3 daily to promote health and longevity.

noli's read

This selection combines supplements with very uneven evidence. Creatine (5g) is one of the most validated supplements in numerous meta-analyses for muscular performance and, more recently, for cognitive support during stress or fatigue. Psyllium is recognized as an effective fiber (RCTs) for regulating bowel movements and modulating LDL cholesterol. Collagen peptides (15g) and hyaluronic acid (200mg) show encouraging results in clinical trials for skin elasticity and hydration, although the evidence is often derived from industry-funded studies or limited sample sizes. The value of omega-3s is well-established for general health, but the systematic benefits of supplementation for cardiac prevention in the general population remain debated following large Cochrane-type reviews. Finally, vitamin D3 is crucial in cases of proven deficiency, but its systematic intake at 1,000 IU without prior testing is not a consensus for individuals who are already in good health. The creator sometimes extrapolates promising biological mechanisms into universal recommendations, which may simplify the variability of individual needs.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Reynolds A et al. 2019
3. 3Jovanovski E et al. 2019
4. 4NIH Office of Dietary Supplements 2026
5. 5Manson JE et al. 2019
6. 6Bhatt DL et al. 2019