From Memios
The Longevity Letter
Practical writing and video on living strong and active into your 90s. No hype, no supplements to sell. Just what the evidence supports and what it looks like on an ordinary Tuesday.
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SupplementsLycopene
Limited evidence. Less is established than the marketing suggests.
2026-09-29 · 15 min read
SupplementsManganese
Limited evidence. Manganese is essential, but deficiency is not a concern in people eating normal diets.
2026-09-29 · 9 min read
SupplementsMelatonin
Limited evidence. The honest summary is that melatonin's measured effect on sleep is real but small.
2026-09-29 · 18 min read
SupplementsMethylsulfonylmethane
Limited evidence. The evidence is limited.
2026-09-29 · 17 min read
SupplementsMilk thistle
Milk thistle is the archetypal liver supplement, and the liver evidence is the weakest part of its file.
2026-09-29 · 16 min read
SupplementsMolybdenum
Molybdenum is needed for a small set of enzymes, and dietary deficiency has never been seen in healthy people; the only acquired deficiency on record was a patient fed intravenously without it.
2026-09-29 · 7 min read
SupplementsN-acetylcysteine
Limited evidence. The best-graded evidence is narrow.
2026-09-29 · 14 min read
SupplementsNattokinase
The evidence is limited and mostly about surrogate markers, not about heart attacks or strokes.
2026-09-29 · 13 min read
SupplementsNiacin
Not supported by the research. The strongest evidence is against the main claim made for high-dose nicotinic acid.
2026-09-29 · 11 min read
SupplementsNAD+ precursors: nicotinamide mononucleotide
Short human trials show these compounds are well tolerated but have not shown consistent clinical benefit.
2026-09-29 · 13 min read
SupplementsNoni
Limited evidence. Noni is marketed as an antioxidant, immune-supporting and anticancer supplement.
2026-09-29 · 12 min read
SupplementsOat and barley beta-glucan
Well established. Beta-glucan lowers LDL cholesterol.
2026-09-29 · 9 min read
SupplementsOlive leaf extract
Limited evidence. The evidence is real but thin and low-certainty.
2026-09-29 · 15 min read
SupplementsOmega-3 fatty acids
This is the ingredient where the marketing and the trial evidence part company most sharply.
2026-09-29 · 22 min read
SupplementsPanax notoginseng
The clinical evidence is large in volume but weak in quality, and almost all of it comes from China.
2026-09-29 · 16 min read
SupplementsPantothenic acid
The evidence for supplements is thin. Pantethine, a related compound, lowered LDL cholesterol by about 11% in one small 16-week trial of 32 people.
2026-09-29 · 7 min read
SupplementsPapain and papaya enzyme
Limited evidence. There is very little human evidence.
2026-09-29 · 6 min read
SupplementsParaxanthine
Paraxanthine is a stimulant with pharmacology similar to caffeine, which is unsurprising since it is what most caffeine turns into.
2026-09-29 · 16 min read
SupplementsPhosphatidylserine
The evidence is disputed and the older positive results mostly used a form no longer sold.
2026-09-29 · 16 min read
SupplementsPolicosanol
This is one of the sharpest disagreements in the supplement literature, and it splits by who ran the trial.
2026-09-29 · 12 min read
SupplementsPomegranate
The strongest evidence is for a small average reduction in blood pressure: a 2026 meta-analysis of 33 clinical trials pooled a fall of about 3.5 mmHg systolic and 1.5 mmHg diastolic.
2026-09-29 · 18 min read
SupplementsPotassium
Well established. Potassium is needed to keep fluid volume and electrical gradients across cell membranes.
2026-09-29 · 12 min read
SupplementsQuercetin
An umbrella review (2023) of meta-analyses found quercetin may lower systolic blood pressure by about 2 mmHg and insulin slightly.
2026-09-29 · 9 min read
SupplementsRed clover
Red clover is sold for hot flushes and other menopausal symptoms, and this is where the evidence is both strongest and most contested.
2026-09-29 · 16 min read