Search a supplement and see how strong the human evidence actually is for each thing it claims — and how far the marketing has run ahead of the science. Independent, claim-by-claim grades with sources.https://www.supplementhype.com/enhttps://www.supplementhype.com/supplement/methylene-blue/https://www.supplementhype.com/supplement/methylene-blue/A century-old medical dye with interesting mechanisms, almost no long-term human evidence for the biohacker claims, and real, specific dangers if you take antidepressants.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusLongevityhttps://www.supplementhype.com/supplement/sea-moss/https://www.supplementhype.com/supplement/sea-moss/A seaweed marketed as a 92-mineral cure-all on almost no human evidence - and its wildly variable iodine load can actually harm your thyroid.Mon, 15 Jun 2026 00:00:00 GMTImmunityGeneralGut & digestionhttps://www.supplementhype.com/supplement/shilajit/https://www.supplementhype.com/supplement/shilajit/A Himalayan resin with a couple of tiny testosterone studies and a big TikTok budget. The heavy-metal contamination risk is the part the videos never mention.Mon, 15 Jun 2026 00:00:00 GMTTestosterone & libidoEnergy & focushttps://www.supplementhype.com/supplement/nmn/https://www.supplementhype.com/supplement/nmn/It reliably raises NAD+ in your blood. Whether that does anything for human aging is unproven - and in the US the FDA no longer allows it to be sold as a supplement.Mon, 15 Jun 2026 00:00:00 GMTLongevityEnergy & focushttps://www.supplementhype.com/supplement/fisetin/https://www.supplementhype.com/supplement/fisetin/A genuinely interesting 'senolytic' flavonoid that extended lifespan in mice and is now in human trials. But there are no human longevity results yet, and absorption is poor.Tue, 16 Jun 2026 00:00:00 GMTLongevityhttps://www.supplementhype.com/supplement/resveratrol/https://www.supplementhype.com/supplement/resveratrol/The molecule that launched the longevity-supplement craze - on yeast and worms. In humans it's barely absorbed and the lifespan and heart claims haven't held up.Tue, 16 Jun 2026 00:00:00 GMTLongevityHearthttps://www.supplementhype.com/supplement/greens-powder/https://www.supplementhype.com/supplement/greens-powder/A pricey powdered multivitamin with great marketing. The handful of trials are mostly run by the makers, and none show it does what the podcast ads imply.Mon, 15 Jun 2026 00:00:00 GMTGeneralGut & digestionEnergy & focushttps://www.supplementhype.com/supplement/biotin/https://www.supplementhype.com/supplement/biotin/Helps hair and nails only if you're genuinely deficient - which is rare. For everyone else it's a placebo with a real side effect: it can throw off lab results.Mon, 15 Jun 2026 00:00:00 GMTJoints & skinGeneralhttps://www.supplementhype.com/supplement/spermidine/https://www.supplementhype.com/supplement/spermidine/A compelling longevity mechanism (it triggers autophagy) with encouraging animal data - but the human cognition trials are small and mixed, not the proven memory aid it's sold as.Tue, 16 Jun 2026 00:00:00 GMTLongevityEnergy & focushttps://www.supplementhype.com/supplement/bcaa/https://www.supplementhype.com/supplement/bcaa/A gym-bag staple that the science has largely passed by. If you hit your protein target, BCAAs add little - whole protein already contains them, plus the other amino acids you need.Tue, 16 Jun 2026 00:00:00 GMTStrength & musclehttps://www.supplementhype.com/supplement/green-tea-extract/https://www.supplementhype.com/supplement/green-tea-extract/A staple of fat-burner blends with barely-there weight-loss data - and a real, dose-dependent risk of liver injury, especially in the exact 'pill-plus-diet' scenario it's sold for.Tue, 16 Jun 2026 00:00:00 GMTWeight managementHearthttps://www.supplementhype.com/supplement/magnesium-threonate/https://www.supplementhype.com/supplement/magnesium-threonate/Marketed as the magnesium that reaches your brain. The human evidence is one or two small, industry-funded trials - promising, nowhere near proven, and priced at a steep premium.Tue, 16 Jun 2026 00:00:00 GMTEnergy & focusSleepLongevityhttps://www.supplementhype.com/supplement/apple-cider-vinegar/https://www.supplementhype.com/supplement/apple-cider-vinegar/A small, real effect on post-meal blood sugar - wrapped in a giant 'melts fat and detoxes you' fantasy. And it can quietly wreck your tooth enamel.Mon, 15 Jun 2026 00:00:00 GMTWeight managementBlood sugarhttps://www.supplementhype.com/supplement/lions-mane/https://www.supplementhype.com/supplement/lions-mane/A genuinely interesting mushroom with promising animal data and a few small, mixed human trials. The 'grow new brain cells' marketing is far ahead of what's been shown in people.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusMood & stresshttps://www.supplementhype.com/supplement/berberine/https://www.supplementhype.com/supplement/berberine/Real metabolic effects, genuinely studied - but the viral 'nature's Ozempic' label is marketing fiction, and the drug interactions are the part TikTok skips.Mon, 15 Jun 2026 00:00:00 GMTBlood sugarHearthttps://www.supplementhype.com/supplement/urolithin-a/https://www.supplementhype.com/supplement/urolithin-a/Better evidenced than most longevity supplements - real RCTs show small gains in muscle strength and mitochondrial markers. Caveats: effects are modest, trials are small and industry-funded.Tue, 16 Jun 2026 00:00:00 GMTStrength & muscleLongevityEnergy & focushttps://www.supplementhype.com/supplement/collagen/https://www.supplementhype.com/supplement/collagen/More evidence than pure skeptics grant, far less than the beauty marketing - and mechanically it's just an incomplete protein you digest.Mon, 15 Jun 2026 00:00:00 GMTJoints & skinhttps://www.supplementhype.com/supplement/5-htp/https://www.supplementhype.com/supplement/5-htp/Some weak signal for mood and sleep, but the studies are poor - and because it raises serotonin, mixing it with antidepressants is genuinely dangerous.Tue, 16 Jun 2026 00:00:00 GMTMood & stressSleepWeight managementhttps://www.supplementhype.com/supplement/ashwagandha/https://www.supplementhype.com/supplement/ashwagandha/The best-supported of the 'adaptogens' - but the evidence is thinner and shorter than the marketing, and product quality is all over the map.Mon, 15 Jun 2026 00:00:00 GMTMood & stressSleephttps://www.supplementhype.com/supplement/colostrum/https://www.supplementhype.com/supplement/colostrum/Better evidence than most wellness trends for cutting respiratory infections. The 'heals your gut and fixes everything' framing is a big leap past the data.Mon, 15 Jun 2026 00:00:00 GMTImmunityGut & digestionhttps://www.supplementhype.com/supplement/gaba/https://www.supplementhype.com/supplement/gaba/Sold as instant calm, but the catch is basic biology: oral GABA struggles to cross into the brain. A few small trials hint at a sleep effect anyway, by unclear means.Tue, 16 Jun 2026 00:00:00 GMTSleepMood & stresshttps://www.supplementhype.com/supplement/multivitamin/https://www.supplementhype.com/supplement/multivitamin/Mostly harmless, mostly unnecessary if you eat reasonably. It treats a worry more than a deficiency.Mon, 15 Jun 2026 00:00:00 GMTGeneralLongevityhttps://www.supplementhype.com/supplement/tongkat-ali/https://www.supplementhype.com/supplement/tongkat-ali/More real evidence than most 'test boosters' - it does nudge testosterone, mostly in men who are already low. The TikTok 'alpha' framing is way ahead of the data.Mon, 15 Jun 2026 00:00:00 GMTTestosterone & libidoEnergy & focushttps://www.supplementhype.com/supplement/vitamin-c/https://www.supplementhype.com/supplement/vitamin-c/The 'load up to beat a cold' ritual mostly fails. Modest effect at best, and only from consistent intake - not panic megadosing.Mon, 15 Jun 2026 00:00:00 GMTImmunityhttps://www.supplementhype.com/supplement/vitamin-k2/https://www.supplementhype.com/supplement/vitamin-k2/A plausible idea - help calcium land in bone, not arteries - with promising biomarker and imaging data. But hard clinical proof (fewer fractures, fewer heart attacks) isn't there yet.Tue, 16 Jun 2026 00:00:00 GMTHeartGeneralhttps://www.supplementhype.com/supplement/turmeric/https://www.supplementhype.com/supplement/turmeric/Some real signal for joints, buried under whole-body cure-all hype - and curcumin is barely absorbed unless it's formulated for it.Mon, 15 Jun 2026 00:00:00 GMTJoints & skinGeneralhttps://www.supplementhype.com/supplement/glucosamine/https://www.supplementhype.com/supplement/glucosamine/A huge-selling joint supplement with surprisingly mixed data. Chondroitin may modestly help pain; glucosamine's effect is weak; and the popular combo often fails to beat placebo.Tue, 16 Jun 2026 00:00:00 GMTJoints & skinhttps://www.supplementhype.com/supplement/melatonin/https://www.supplementhype.com/supplement/melatonin/A circadian signal that helps you shift when you sleep. It is not a sedative, and most people take far too much.Mon, 15 Jun 2026 00:00:00 GMTSleephttps://www.supplementhype.com/supplement/taurine/https://www.supplementhype.com/supplement/taurine/A 2023 mouse study lit up the longevity world - then a 2025 human study undercut the core premise. For exercise there's a small, real signal; for living longer, it's unproven.Mon, 15 Jun 2026 00:00:00 GMTLongevityEnergy & focusStrength & musclehttps://www.supplementhype.com/supplement/electrolytes/https://www.supplementhype.com/supplement/electrolytes/Genuinely useful when you're sweating a lot for a long time. The 'everyone needs electrolytes all day' trend is mostly selling you flavoured salt.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusGeneralhttps://www.supplementhype.com/supplement/rhodiola/https://www.supplementhype.com/supplement/rhodiola/Promising for stress-related fatigue, with a few decent trials - but the literature is contradictory and most studies have a high risk of bias.Tue, 16 Jun 2026 00:00:00 GMTEnergy & focusMood & stresshttps://www.supplementhype.com/supplement/coq10/https://www.supplementhype.com/supplement/coq10/A reasonable add-on for statin muscle aches and heart failure, where the evidence is mixed-to-promising. As a general 'energy and anti-aging' pill for healthy people, it's weak.Mon, 15 Jun 2026 00:00:00 GMTHeartEnergy & focushttps://www.supplementhype.com/supplement/probiotics/https://www.supplementhype.com/supplement/probiotics/Some strains genuinely work for specific problems. The catch the marketing hides: benefits are strain-specific, so a random 'gut health' capsule usually isn't the one studied.Mon, 15 Jun 2026 00:00:00 GMTGut & digestionImmunityhttps://www.supplementhype.com/supplement/vitamin-d/https://www.supplementhype.com/supplement/vitamin-d/Real and important if you're deficient. Marketed as a cure-all for people who already have enough.Mon, 15 Jun 2026 00:00:00 GMTGeneralImmunityHeartLongevityhttps://www.supplementhype.com/supplement/magnesium-glycinate/https://www.supplementhype.com/supplement/magnesium-glycinate/A well-tolerated, easily-absorbed form of magnesium with a small but real sleep signal. The 'fixes your sleep and anxiety' framing still runs ahead of the data.Tue, 16 Jun 2026 00:00:00 GMTSleepMood & stressGeneralhttps://www.supplementhype.com/supplement/magnesium/https://www.supplementhype.com/supplement/magnesium/Genuinely useful for deficiency and constipation. The 'magnesium fixes your sleep and anxiety' wave runs ahead of the science.Mon, 15 Jun 2026 00:00:00 GMTSleepMood & stressGeneralhttps://www.supplementhype.com/supplement/vitamin-b12/https://www.supplementhype.com/supplement/vitamin-b12/Essential and genuinely energising if you're deficient. The 'B12 for energy' shots and gummies do nothing measurable if your levels are already normal.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusGeneralhttps://www.supplementhype.com/supplement/l-theanine/https://www.supplementhype.com/supplement/l-theanine/Best-supported paired with caffeine for smoother focus. As a standalone anti-anxiety or sleep cure, the evidence is thinner than the nootropic marketing suggests.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusMood & stressSleephttps://www.supplementhype.com/supplement/valerian/https://www.supplementhype.com/supplement/valerian/People feel it helps them sleep, and meta-analyses pick up a subjective benefit - but it disappears on objective sleep measures, and the trials are messy.Tue, 16 Jun 2026 00:00:00 GMTSleepMood & stresshttps://www.supplementhype.com/supplement/citrulline/https://www.supplementhype.com/supplement/citrulline/A legit nitric-oxide booster with some real recovery and endurance signal, but the evidence is mixed and single pre-workout doses often do nothing.Tue, 16 Jun 2026 00:00:00 GMTStrength & muscleHearthttps://www.supplementhype.com/supplement/omega-3/https://www.supplementhype.com/supplement/omega-3/Strong for lowering high triglycerides. The blanket 'everyone needs fish oil for their heart' is a much weaker claim.Mon, 15 Jun 2026 00:00:00 GMTHeartMood & stressJoints & skinhttps://www.supplementhype.com/supplement/bacopa/https://www.supplementhype.com/supplement/bacopa/One of the better-supported nootropic herbs for memory - but it works slowly over weeks, not as an instant focus hit, and the gut side effects are real.Tue, 16 Jun 2026 00:00:00 GMTEnergy & focusMood & stresshttps://www.supplementhype.com/supplement/l-tyrosine/https://www.supplementhype.com/supplement/l-tyrosine/Genuinely helpful for holding cognition together under acute stress or sleep deprivation - but largely useless as an everyday 'focus' pill when you're rested.Tue, 16 Jun 2026 00:00:00 GMTEnergy & focusMood & stresshttps://www.supplementhype.com/supplement/zinc/https://www.supplementhype.com/supplement/zinc/Useful for an actual deficiency and possibly for shortening colds if you start lozenges fast. As an everyday testosterone or immunity booster in well-fed people, it's oversold.Mon, 15 Jun 2026 00:00:00 GMTImmunityTestosterone & libidohttps://www.supplementhype.com/supplement/lemon-balm/https://www.supplementhype.com/supplement/lemon-balm/A mild, pleasant calming herb with a handful of positive small trials for anxiety and sleep. Promising and low-risk, but the evidence base is thin.Tue, 16 Jun 2026 00:00:00 GMTMood & stressSleephttps://www.supplementhype.com/supplement/iron/https://www.supplementhype.com/supplement/iron/Genuinely fixes fatigue when you're iron-deficient. But taking it without a blood test is a real mistake - excess iron is harmful and there's no easy way to get rid of it.Tue, 16 Jun 2026 00:00:00 GMTEnergy & focusGeneralhttps://www.supplementhype.com/supplement/saffron/https://www.supplementhype.com/supplement/saffron/One of the better-evidenced herbal mood supports - multiple trials show a real antidepressant effect, in some studies comparable to SSRIs. The honest caveats are trial size and cost.Tue, 16 Jun 2026 00:00:00 GMTMood & stresshttps://www.supplementhype.com/supplement/glycine/https://www.supplementhype.com/supplement/glycine/Under-marketed and reasonably promising for sleep. The longevity buzz, though, is built almost entirely on worms and mice.Tue, 16 Jun 2026 00:00:00 GMTSleepLongevityGeneralhttps://www.supplementhype.com/supplement/beta-alanine/https://www.supplementhype.com/supplement/beta-alanine/An under-hyped supplement that genuinely works for one narrow thing: high-intensity efforts lasting 1-4 minutes. The famous tingle is harmless.Tue, 16 Jun 2026 00:00:00 GMTStrength & muscleEnergy & focushttps://www.supplementhype.com/supplement/whey/https://www.supplementhype.com/supplement/whey/A genuinely useful, evidence-backed way to hit your protein target. Just remember it's food, not a potion.Mon, 15 Jun 2026 00:00:00 GMTStrength & muscleGeneralhttps://www.supplementhype.com/supplement/beetroot/https://www.supplementhype.com/supplement/beetroot/Quietly effective and under-marketed. The nitrate in beetroot genuinely lowers blood pressure a little and improves endurance - a rare case of substance over hype.Mon, 15 Jun 2026 00:00:00 GMTHeartStrength & muscleEnergy & focushttps://www.supplementhype.com/supplement/creatine/https://www.supplementhype.com/supplement/creatine/Among the most evidence-backed supplements there is. The rare case where the science is ahead of the hype.Mon, 15 Jun 2026 00:00:00 GMTStrength & muscleEnergy & focushttps://www.supplementhype.com/supplement/caffeine/https://www.supplementhype.com/supplement/caffeine/One of the most reliably effective legal performance aids. The catch isn't whether it works - it's timing.Mon, 15 Jun 2026 00:00:00 GMTEnergy & focusStrength & musclehttps://www.supplementhype.com/supplement/psyllium/https://www.supplementhype.com/supplement/psyllium/One of the rare supplements where the evidence beats the hype. Cheap, unglamorous, and genuinely effective for cholesterol, regularity and blood sugar.Mon, 15 Jun 2026 00:00:00 GMTHeartGut & digestionBlood sugarWeight management