Heart & metabolic
The measurable targets in this category are blood lipids and blood pressure — numbers your clinician already tracks. Omega-3 fats support normal triglyceride metabolism at gram-level doses; magnesium supports normal blood-pressure regulation with a small, consistent effect. These are supports for healthy ranges, not substitutes for medication or for the conversation that goes with it.
This is also the category with the clearest null result on record: in a very large trial, vitamin D in adults who were not selected for low status did not change major cardiovascular event rates. The pattern to internalize — correct what is measurably low, expect little from surplus — applies to most of this list.
Ranked by evidence
- Omega-3 (EPA/DHA) 1–3 g EPA+DHA daily with meals; triglyceride support scales with dose
- Magnesium glycinate 300–400 mg elemental daily; small, consistent blood-pressure-range support
- Vitamin D3 1000–2000 IU daily; correct low status, expect no broad protective effect
Grades are per goal–ingredient pairing, hand-assigned from the evidence records linked on each monograph. Ingredients without a link have a monograph on the way.
What does not work (yet)
- NMN. One small trial moved a single insulin-sensitivity measure; most metabolic endpoints did not change, and its US regulatory status is unresolved. Read the editorial
- Vitamin D beyond correcting low status. A 25,871-person trial found no change in major cardiovascular event rates in adults not selected for low vitamin D.
The list above is the general case. Your medications, current stack, budget, and other goals change it — sometimes a lot.