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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SupplementsRed yeast rice
The evidence that red yeast rice lowers LDL cholesterol is consistent across a large number of randomised trials.
2026-09-29 · 17 min read
SupplementsReishi
Limited evidence. Reishi is sold for immunity, cancer support, sleep, blood sugar and cholesterol.
2026-09-29 · 17 min read
SupplementsRhodiola
It is sold as an adaptogen for fatigue, stress, low mood and exercise performance, but the evidence is weak and contradictory.
2026-09-29 · 13 min read
SupplementsRosemary extract
Limited evidence. Rosemary is claimed to help memory, inflammation and antioxidant status.
2026-09-29 · 8 min read
SupplementsSaccharomyces boulardii
Limited evidence. Pooled trials suggest it reduces antibiotic-associated diarrhoea (from 18.7% to 8.5%).
2026-09-29 · 9 min read
SupplementsSchisandra
Limited evidence. The strongest body of evidence about schisandra is not about a health benefit at all.
2026-09-29 · 10 min read
SupplementsSea Moss
Reviewers of the primary literature are explicit that human clinical data on whole Chondrus crispus are sparse.
2026-09-29 · 10 min read
SupplementsSelenium
Selenium is needed for thyroid hormone metabolism, DNA synthesis and protection from oxidative damage.
2026-09-29 · 8 min read
SupplementsSenna
Senna is a stimulant laxative and this is the one thing the literature consistently agrees it does.
2026-09-29 · 12 min read
SupplementsShiitake
Limited evidence. The evidence is limited.
2026-09-29 · 9 min read
SupplementsSlippery elm
Not enough research to say. It is used to soothe sore throats and the gut.
2026-09-29 · 6 min read
SupplementsSoy isoflavones
Soy isoflavones are sold mainly for menopausal symptoms and bone health, and the evidence is genuinely split by outcome.
2026-09-29 · 20 min read
SupplementsSpermidine
Limited evidence. Observational data look favourable and interventional data do not.
2026-09-29 · 13 min read
SupplementsSpirulina
Limited evidence. Spirulina is sold for cholesterol, blood pressure, energy and immunity.
2026-09-29 · 22 min read
SupplementsStevia
Limited evidence. Stevia is used to replace sugar.
2026-09-29 · 9 min read
SupplementsSulforaphane and broccoli sprout
Limited evidence. The evidence is best described as promising but mostly unconfirmed.
2026-09-29 · 14 min read
SupplementsSunflower and soy lecithin
Not supported by the research. Lecithin is claimed to help memory, cholesterol and blocked milk ducts.
2026-09-29 · 7 min read
SupplementsThiamin
Thiamin is essential, and deficiency causes beriberi and Wernicke-Korsakoff syndrome, especially in heavy drinkers and after bariatric surgery.
2026-09-29 · 8 min read
SupplementsTribulus terrestris
Disputed. Despite the marketing, the evidence for a testosterone effect is essentially absent.
2026-09-29 · 17 min read
SupplementsTurmeric and curcumin
Disputed. The claim is that curcumin is anti-inflammatory and helps joints, mood and blood sugar.
2026-09-29 · 13 min read
SupplementsUrolithin A
Limited evidence. The honest summary is that human evidence is thin and mostly inconclusive.
2026-09-29 · 15 min read
SupplementsVitamin A
Vitamin A is needed for vision, immune function, growth and reproduction. In children at risk of deficiency, a meta-analysis of 43 trials found supplementation cut all-cause mortality by about 24%.
2026-09-29 · 9 min read
SupplementsVitamin B6
B6 in its coenzyme forms takes part in more than 100 enzyme reactions, mostly in protein metabolism.
2026-09-29 · 10 min read
SupplementsVitamin D
Disputed. The strongest human evidence is negative rather than positive.
2026-09-29 · 17 min read