Positive interventions
Interventions with potential to improve longevity and health.
Acarbose
Impact: Positive
Evidence: Good
Risk: Low
Acarbose is an α-glucosidase inhibitor used in the treatment of type 2 diabetes, which, in addition to lowering postprandial glucose spikes, supports gut and cardiovascular health. This drug shows moderate benefits in reducing body weight and improving the lipid profile and blood pressure. Additionally, through its influence on gut microbiota and short-chain fatty acid production, it may support intestinal barrier function and reduce inflammation.
Aerobic training
Impact: Positive
Evidence: Strong
Risk: Negligible
Aerobic training is regular physical activity of moderate or high intensity, including running, walking, swimming, or cycling. It leads to reduced risk of heart disease, improved mood, and decreased body fat mass. It is a universal tool for prevention and supporting health in virtually every age group.
Aged garlic (kyolic)
Impact: Positive
Evidence: Strong
Risk: Negligible
Aged garlic extract (Aged Garlic Extract, Kyolic, AGE) is a standardized extract with a proven beneficial effect on heart, vascular, and metabolic health. Numerous clinical studies indicate AGE’s effectiveness in lowering blood pressure, improving lipid profiles, and supporting gut microbiota. The supplement is well tolerated and can be a safe component of prevention and support therapy for cardiovascular diseases.
Apple cider vinegar
Impact: Positive
Evidence: Good
Risk: Low
Apple cider vinegar is a popular natural supplement that may support weight loss, improve lipid profile, and help regulate blood glucose levels. It is particularly beneficial for people who are overweight, obese, or have metabolic disorders, supporting a healthy lifestyle.
Appropriate hydration
Impact: Positive
Evidence: Strong
Risk: Negligible
Maintaining adequate hydration helps to preserve optimal performance during exercise and daily activities, reduces feelings of fatigue, and supports efficient brain and cardiovascular function.
Ashwagandha
Impact: Positive
Evidence: Good
Risk: Low
Ashwagandha (Withania somnifera) is an adaptogen with documented effects in reducing stress, anxiety, and improving sleep quality and cognitive functions. Supplementation with ashwagandha supports body recovery, increases resilience to stressors, and improves mood and mental well-being. Numerous clinical studies and meta-analyses confirm its effectiveness and good safety profile.
Balance training
Impact: Positive
Evidence: Strong
Risk: Negligible
Balance training supports the musculoskeletal system by improving stability and functionality in daily activities. Regular exercises reduce the risk of falls, correct muscle imbalances, and increase movement efficiency. Benefits include better mobility, reduced pain in patients with joint diseases, and improved athletic performance.
Botox in vascular and sexual function therapy
Impact: Positive
Evidence: Preliminary
Risk: Elevated
Botox (botulinum toxin) administered locally into the corpora cavernosa or pelvic muscles can improve blood flow and reduce excessive spasms, resulting in better erectile function in men and quality of sexual life in women with OAB, vaginismus, or vulvodynia. The therapy is well tolerated, and clinical studies show significant improvements in IIEF, EHS, and FSFI scales. Further, larger, and long-term studies are needed to confirm the durability of effects and safety of the intervention.
Caloric restriction (~10%)
Impact: Positive
Evidence: Good
Risk: Low
Caloric restriction involves a moderate reduction in calorie intake (about 20–25%) while maintaining complete nutrition. It shows beneficial effects on metabolic and cardiovascular risk factors such as blood pressure, lipid profile, and body composition. Additionally, it may support cellular repair processes and reduce inflammation, promoting a longer healthy lifespan.
Coffee
Impact: Positive
Evidence: Strong
Risk: Low
Coffee is a popular beverage containing caffeine, chlorogenic acids, and polyphenols, which support alertness, memory, and executive functions, as well as protect hepatocytes and blood vessels. Moderate consumption (2–5 cups per day) is associated with reduced risk of neurodegenerative diseases, cirrhosis, and liver cancer, as well as a decreased risk of cardiovascular diseases and stroke. Additionally, it exhibits antioxidant and anti-inflammatory effects, supporting the body's overall homeostasis.
Cold plunge
Impact: Positive
Evidence: Good
Risk: Elevated
Regular cold exposure, such as winter swimming or cold baths, supports metabolic, immune, and mental health, bringing benefits such as improved insulin sensitivity, enhanced immunity, and stress reduction. While weight loss effects are moderate, the intervention promotes improvements in body composition and well-being. In adapted individuals, better resistance to infections and increased levels of positive emotions are also observed.
Collagen
Impact: Positive
Evidence: Strong
Risk: Negligible
Collagen is a structural protein essential for the condition of joints, skin, tendons, bones, as well as hair and nails. Supplementation with hydrolyzed collagen shows well-documented beneficial effects on joint health (pain reduction, improved mobility), skin hydration and elasticity, and tissue regeneration after physical exertion. Regular collagen use may support overall fitness, reduce injury risk, and improve external appearance.
Collagen peptides (oral)
Impact: Positive
Evidence: Good
Risk: Negligible
Oral collagen peptides are widely used supplements aimed at improving skin condition, supporting joint health, and aiding muscle recovery. Numerous studies confirm their beneficial impact on skin hydration and elasticity, joint pain reduction, increased bone mineral density, and faster recovery after physical exertion. Collagen supplementation is especially recommended for older adults, physically active individuals, and those with skin or joint issues.
Consistent sleep and wake time (incl. weekends)
Impact: Positive
Evidence: Strong
Risk: Negligible
Regular sleep and wake times are one of the most effective and simplest interventions to support mental health, overall well-being, and body recovery. Maintaining a consistent circadian rhythm improves sleep quality, reduces the risk of depression, anxiety, and mood disorders, and supports repair processes in the body and brain. This strategy is effective across all age groups – including children, adolescents, adults, and the elderly.
Creatine
Impact: Positive
Evidence: Strong
Risk: Negligible
Creatine is a well-researched supplement that supports increases in lean body mass and muscle strength. Regular supplementation, especially when combined with resistance training, accelerates recovery and reduces muscle damage. It may also provide cognitive benefits and support bone health.
Cryotherapy
Impact: Positive
Evidence: Good
Risk: Low
Cryotherapy is a therapeutic method that uses cold to reduce pain, fatigue, and inflammation, particularly effective in acute injuries, postoperative rehabilitation, and certain chronic conditions. It helps restore range of motion, improves well-being, and supports physical functioning.
Darkness in the bedroom
Impact: Positive
Evidence: Strong
Risk: Negligible
Darkness in the bedroom significantly improves sleep quality in both adults and children. Limiting exposure to light at night leads to faster sleep onset, fewer awakenings, and deeper recovery, as confirmed by numerous clinical and observational studies.
Early time-restricted feeding (etrf)
Impact: Positive
Evidence: Good
Risk: Low
Early time-restricted feeding (eTRF) involves consuming all meals in the first half of the day, typically within a 6–8-hour window. Studies confirm that this strategy improves insulin sensitivity, regulates glucose levels, lowers blood pressure, and has a positive effect on lipid profile and gut microbiota health. eTRF may support metabolic health regardless of weight loss.
Epitalon and thymulin (injectable peptides)
Impact: Positive
Evidence: Preliminary
Risk: Elevated
Epitalon and thymulin are peptides administered in the form of injections, which exhibit potential neuroprotective, anti-inflammatory, and immunomodulatory properties. Preclinical studies suggest their beneficial effects on nerve cells, immune system balance, and slowing the development of certain cancers. Both peptides are the subject of intensive research, but currently, there is a lack of conclusive clinical evidence confirming their effectiveness in humans.
Evening calming ritual (30–60 min)
Impact: Positive
Evidence: Strong
Risk: Negligible
Evening calming rituals, including meditation, relaxation techniques, and mindfulness, show proven effects in reducing fatigue and supporting the body's recovery. Regular practice of these techniques promotes better sleep quality, improved well-being, and emotional balance, which translates into higher energy levels the next day.
Fermented vegetables
Impact: Positive
Evidence: Good
Risk: Negligible
Fermented vegetables, thanks to the presence of probiotics, bioactive metabolites, and nutrients, have a beneficial effect on health by supporting gut microbiota, the immune system, and improving the metabolic profile. Regular consumption of these products may help reduce inflammation, improve gut health, and support the immune system in fighting infections and diseases.
Fisetin
Impact: Positive
Evidence: Preliminary
Risk: Low
Fisetin, a natural flavonoid present in fruits and vegetables, exhibits broad health-promoting effects, particularly in the context of metabolism, cancer protection, and neuroprotection. In preclinical studies, fisetin improves glucose and lipid metabolism, reduces inflammation, protects the liver, supports the fight against obesity, and shows anti-inflammatory and antioxidant effects. Additionally, fisetin shows potential in cancer prevention by affecting cancer cell growth, inducing apoptosis, and regulating signaling pathways associated with cancer development.
Flexibility training (stretching)
Impact: Positive
Evidence: Strong
Risk: Negligible
Flexibility training, i.e., regular stretching, is an effective method for improving joint range of motion and reducing stiffness in muscles and periarticular tissues. This leads to better physical performance, reduced risk of injuries, and supports muscle recovery after exertion.
Gene therapy (follistatin)
Impact: Positive
Evidence: Preliminary
Risk: High
Gene therapy using follistatin delivers the gene encoding this protein to muscles, leading to a significant increase in muscle mass and strength as well as metabolic benefits. Preclinical studies have also demonstrated a reduction in inflammation and improved glycemic control. This approach may represent an innovative strategy for treating muscular dystrophies, type 2 diabetes, and obesity.
Ghk-cu and skin peptides (topical)
Impact: Positive
Evidence: Preliminary
Risk: Negligible
GHK-Cu and its derivatives are copper peptides with documented anti-aging and regenerative effects. They stimulate the synthesis of collagen and glycosaminoglycans, which improves skin firmness and elasticity. They also show antioxidant and anti-inflammatory properties, supporting protection against oxidative stress.
Green tea
Impact: Positive
Evidence: Good
Risk: Negligible
Green tea is a popular beverage with a proven beneficial effect on cardiovascular health and metabolism. Regular consumption helps lower LDL cholesterol levels, improve lipid profile, regulate blood pressure, and supports weight management. There is also preliminary evidence of a protective effect in the prevention of certain cancers, especially with high consumption.
High polyphenol olive oil
Impact: Positive
Evidence: Strong
Risk: Negligible
High-polyphenol olive oil is a natural dietary supplement with proven antioxidant, anti-inflammatory, and immunomodulatory effects. Regular consumption supports heart health, improves lipid profile and glycemic control, and strengthens the immune system, making it a valuable component in the prevention of chronic diseases.
High-intensity interval training (hiit)
Impact: Positive
Evidence: Strong
Risk: Low
High-Intensity Interval Training (HIIT) is an effective and time-efficient method for improving health across multiple domains. It positively affects the cardiovascular, metabolic, and mental health systems. Through intense, short training sessions, HIIT promotes fat reduction, enhances insulin sensitivity, boosts aerobic capacity, and reduces symptoms of depression and anxiety.
Hyperbaric oxygen therapy (hbot)
Impact: Positive
Evidence: Good
Risk: Elevated
Hyperbaric oxygen therapy (HBOT) involves breathing pure oxygen under increased pressure in a special chamber. It is used as an adjunctive treatment in many clinical conditions, such as chronic wounds, sports injuries, osteonecrosis, radiotherapy complications, and selected neurological disorders. It supports regenerative processes, reduces inflammation, and improves microcirculation, which can lead to faster recovery and improved quality of life.
Intermittent fasting
Impact: Positive
Evidence: Good
Risk: Low
Intermittent fasting (IF) is a dietary strategy that alternates periods of fasting with periods of eating. IF can support weight loss, improve lipid profiles, regulate glycemia, and reduce blood pressure. The greatest benefits are observed in individuals with overweight, obesity, and metabolic disorders.
Low-intensity shockwave therapy (liswt)
Impact: Positive
Evidence: Good
Risk: Low
Low-intensity shockwave therapy (LiSWT, ESWT) is a non-invasive method used in the treatment of erectile dysfunction and musculoskeletal disorders. The mechanism of action is based on stimulating regenerative processes, improving blood flow, and relieving pain. The most thoroughly studied efficacy is in the treatment of vascular-related erectile dysfunction and in selected tendinopathies and orthopedic conditions.
Magnesium
Impact: Positive
Evidence: Good
Risk: Low
Magnesium is an essential mineral that supports proper cardiovascular function, brain health, and the musculoskeletal system. Adequate magnesium intake promotes blood pressure regulation, protection against arrhythmias, improved cognitive function, and the maintenance of muscle mass and strength. Supplementation is especially beneficial in individuals with deficiencies and increased risk of chronic diseases.
Matcha
Impact: Positive
Evidence: Good
Risk: Low
Matcha is powdered green tea rich in antioxidants, L-theanine, caffeine, and catechins. Regular consumption may support weight control, lipid profile, and insulin sensitivity, as well as reduce chronic inflammation. Studies also indicate moderate benefits for improving attention and cognitive function.
Meditation
Impact: Positive
Evidence: Good
Risk: Negligible
Meditation is a practice involving conscious focus of attention, which shows multidimensional benefits for mental health, well-being, and cognitive performance. Numerous studies confirm that regular meditation reduces stress, anxiety, and depression, improves sleep quality, and supports cognitive abilities and emotional balance.
Metformin
Impact: Positive
Evidence: Strong
Risk: Low
Metformin is the first-line treatment for type 2 diabetes with a proven beneficial effect on glycemic control, body weight, and lipid profile. It acts in multiple ways, improving insulin sensitivity, supporting healthy metabolism, and reducing the risk of cardiovascular complications in individuals with diabetes and metabolic syndrome.
Morning exposure to artificial light (therapy lamp)
Impact: Positive
Evidence: Good
Risk: Negligible
Morning exposure to high-intensity artificial light, especially enriched with blue spectrum (e.g., therapeutic lamps), supports circadian rhythm regulation and improves sleep efficiency and quality. This method is effective for both older adults and young adults, as well as individuals with sleep disorders, also enhancing subjective mood and alertness.
Morning exposure to natural light
Impact: Positive
Evidence: Strong
Risk: Negligible
Morning exposure to natural light positively influences sleep quality, mood, and circadian rhythm. Regular exposure to bright light during the first hours of the day helps individuals fall asleep faster, reduces the risk of depression, and improves overall well-being. Effects are confirmed in children, adults, the elderly, and clinical populations.
N-acetyl-l-cysteine (nac)
Impact: Positive
Evidence: Good
Risk: Low
N-acetyl-L-cysteine (NAC) is a potent antioxidant with a broad spectrum of effects. It supports brain health by protecting neurons and reducing inflammation, improves semen parameters in men with reduced fertility, and protects the liver from toxic damage and oxidative stress. NAC supplementation is associated with improved cognitive function, semen quality, and liver biochemical parameters, provided that appropriate doses are used.
Nicotinamide riboside (nr)
Impact: Positive
Evidence: Strong
Risk: Low
Nicotinamide riboside (NR) is a precursor of NAD+, which plays a key role in cellular metabolism and neuroprotective functions. NR supplementation helps increase NAD+ levels in the body, which translates into potential benefits for liver health, energy metabolism, and brain function. It is well tolerated and safe for use, although the metabolic effects in humans require further clinical studies.
NMN
Impact: Positive
Evidence: Preliminary
Risk: Low
NMN (nicotinamide mononucleotide) is a natural precursor of NAD+, a key coenzyme in cellular energy processes. NMN supplementation may increase NAD+ levels, support glucose and lipid metabolism, improve insulin sensitivity, and promote neuronal protection and brain function. The strongest effects are observed in individuals with metabolic disorders and in aging models, while long-term effects and safety in humans require further research.
No screens before bedtime
Impact: Positive
Evidence: Strong
Risk: Negligible
Limiting screen use in the evening hours, especially in bed and just before sleep, is an effective and safe intervention that supports better sleep, concentration, and mental health. Studies show that even small changes in evening screen habits can bring measurable benefits for sleep, recovery, and overall well-being.
Nutritionally complete plant-based diet
Impact: Positive
Evidence: Strong
Risk: Low
A wholesome plant-based diet based on unprocessed plant foods provides numerous health benefits. It supports cardiovascular health, reduces the risk of various cancers, and improves metabolic control and lipid profiles. It is safe and effective when properly balanced, making it a valuable dietary intervention.
Omega-3 fatty acids
Impact: Positive
Evidence: Good
Risk: Low
Omega-3 fatty acids, especially EPA and DHA, support brain health, improve cognitive function, relieve joint pain and inflammation, and have a beneficial effect on the cardiovascular system. Regular omega-3 supplementation is particularly recommended for older adults, individuals with joint disorders, and those at high cardiovascular risk.
Optimal bedroom temperature (15–19°c)
Impact: Positive
Evidence: Good
Risk: Negligible
Maintaining a bedroom temperature between 20–25°C promotes deep and efficient sleep, reduces the number of awakenings, and enhances nighttime comfort. Both overheating and the sensation of cold can negatively impact sleep quality, so it is important to adjust the environment to individual needs.
Optimized macronutrient distribution (c40/f35/p25)
Impact: Positive
Evidence: Good
Risk: Negligible
Optimizing macronutrient distribution in the diet—particularly by increasing protein and fiber intake and limiting saturated fats and simple sugars—contributes to improved metabolic parameters, body weight, and glycemic control. Effects depend on individual needs, health goals, and lifestyle, but benefits have been observed in both healthy individuals and those with metabolic disorders.
Plasmalogens
Impact: Positive
Evidence: Good
Risk: Low
Plasmalogens are a unique group of membrane phospholipids naturally found in the human body, particularly abundant in the brain, heart, and immune system. Supplementation supports memory, cognitive function, cardiovascular health, and immunity, exhibiting anti-inflammatory and antioxidant properties. Benefits have been observed in elderly individuals and in models of neurodegenerative and cardiometabolic diseases.
Prebiotics (inulin and galactooligosaccharides)
Impact: Positive
Evidence: Good
Risk: Low
Prebiotics, such as inulin and galactooligosaccharides (GOS), support metabolic, immune, and gut health by modulating the gut microbiota, increasing the production of beneficial metabolites, and strengthening the gut barrier. Regular use may contribute to improved metabolic function, reduced inflammation, and enhanced immune resilience.
Probutyrate (butyric acid)
Impact: Positive
Evidence: Preliminary
Risk: Low
Butyric acid, a natural short-chain fatty acid, supports gut health, strengthens immunity, and may improve metabolic parameters. Supplementation with products such as ProButyrate may benefit individuals with disrupted microbiota or chronic inflammation.
Proferrin (heme iron polypeptide)
Impact: Positive
Evidence: Good
Risk: Low
Proferrin is a heme iron polypeptide with high bioavailability, intended for supplementation in individuals with iron deficiency. The supplement improves hemoglobin and ferritin levels, supporting the release and distribution of oxygen to tissues. Regular use of Proferrin can accelerate the replenishment of iron stores and increase physical performance.
Protein supplementation
Impact: Positive
Evidence: Good
Risk: Negligible
Protein supplementation is widely used to increase lean body mass, improve recovery, and support proper metabolism, especially in older individuals, physically active people, and during weight reduction. The best effects are achieved when combined with resistance training or under caloric deficit. The effectiveness of supplementation depends on age, activity level, and health status.
Pure cocoa
Impact: Positive
Evidence: Good
Risk: Negligible
Pure cocoa rich in flavonols and polyphenols has a beneficial effect on cardiovascular health, cognitive functions, and supports proper immune system function. Regular consumption of high-quality cocoa, without added sugar and fats, may help lower blood pressure, improve memory, attention, and neuroplasticity, and shows potential anti-inflammatory and immunomodulatory effects.
Rapamycin
Impact: Positive
Evidence: Preliminary
Risk: Elevated
Rapamycin, an mTOR pathway inhibitor, is being investigated as a potential agent to support healthy aging and cancer prevention. Its actions include modulation of cellular metabolism, enhancement of mitochondrial function, and inhibition of cancer cell proliferation, which may translate into delayed aging processes and disease progression. Despite promising results from preclinical studies, further validation in clinical trials is needed.
Red light therapy
Impact: Positive
Evidence: Strong
Risk: Negligible
Red light therapy is a non-invasive method that uses light with wavelengths between 600–700 nm to illuminate tissues, supporting the repair processes of skin, muscles, and bones. Its application in sports, dermatology, and orthopedics accelerates wound healing, reduces inflammation, and improves muscle strength and endurance. Numerous studies confirm its safety and effectiveness in humans.
Regular social contacts with close ones
Impact: Positive
Evidence: Strong
Risk: Negligible
Regular, high-quality social contact with close individuals contributes to maintaining mental sharpness, reducing stress levels, and improving psychological well-being. Long-term relationships and daily interactions support brain health by protecting against premature aging and the development of dementia. The benefits are particularly visible among older adults, but also present in younger age groups.
Restriction of blue light in the evening
Impact: Positive
Evidence: Good
Risk: Negligible
Limiting exposure to blue light in the evening supports the natural circadian rhythm, facilitates falling asleep, and improves subjective sleep quality. This intervention is particularly beneficial for people with sleep problems, circadian rhythm disorders, and mental health conditions, as well as for shift workers or individuals exposed to artificial light in the evening.
Resveratrol
Impact: Positive
Evidence: Preliminary
Risk: Low
Resveratrol is a natural compound found in grapes, red wine, and certain berries, extensively studied for its potential benefits for heart and brain health. Laboratory and preclinical studies demonstrate its antioxidant, anti-inflammatory, endothelial-supporting, and neuroprotective effects. Preliminary clinical findings suggest possible beneficial effects on selected cardiovascular health markers and cognitive functions; however, the effectiveness of supplementation in humans has not been definitively confirmed.
Sauna
Impact: Positive
Evidence: Strong
Risk: Low
Sauna is a traditional health-supporting method that brings numerous benefits to the cardiovascular system, improves mental well-being, and aids in post-exercise recovery. Regular sauna use promotes lower blood pressure, improved vascular function, stress reduction, and better sleep quality, which collectively enhance quality of life and reduce the risk of chronic diseases.
Silence in the bedroom
Impact: Positive
Evidence: Good
Risk: Negligible
Maintaining low noise levels in the bedroom significantly improves both objective and subjective sleep quality. Noise reduction promotes a longer duration of deep sleep (N3) and reduces sleep fragmentation, resulting in better well-being and less fatigue during the day. An optimal background noise level masks incidental sounds, minimizing micro-awakenings.
Sleep 7–9 hours per day
Impact: Positive
Evidence: Strong
Risk: Negligible
Sleeping 7–9 hours per night supports mental, cardiovascular, and cognitive health. Regular sleep within this range reduces the risk of mood disorders, heart disease, and declines in memory and concentration.
Stem cell therapy (msc)
Impact: Positive
Evidence: Preliminary
Risk: Elevated
Stem cell therapy is an innovative method aimed at supporting the body's repair and regenerative processes. Research suggests its potential efficacy in regenerating cartilage, bone, skin, liver, and nerves; however, clinical evidence remains limited, and its safety and long-term effects are not conclusively confirmed. The therapy is mainly used within clinical trials and is not a standard treatment for most conditions.
Strength/resistance training
Impact: Positive
Evidence: Strong
Risk: Low
Strength training is one of the most well-documented interventions supporting health, performance, and longevity. Regular resistance exercises lead to increased muscle mass and strength, improved bone mineral density, fat reduction, and enhanced joint stability. As such, strength training plays a key role in injury prevention, sarcopenia prevention, and maintaining functional fitness at every stage of life.
Sulforaphane
Impact: Positive
Evidence: Preliminary
Risk: Low
Sulforaphane is a natural isothiocyanate found in cruciferous vegetables, valued for its multi-directional health benefits. Preclinical and early clinical studies have demonstrated its neuroprotective action, support for gut barrier integrity, and ability to inhibit carcinogenesis. Regular intake of sulforaphane may aid in protecting against oxidative stress, inflammation, and proliferative pathologies.
Ubiquinol
Impact: Positive
Evidence: Good
Risk: Negligible
Ubiquinol, the active and bioavailable form of coenzyme Q10, plays a key role in cellular energy production and protection against oxidative stress. Supplementation with ubiquinol may support cardiovascular function, improve physical performance, and promote cellular recovery in conditions of increased energy demand or metabolic stress.
Vitamin B
Impact: Positive
Evidence: Good
Risk: Negligible
B vitamins play a key role in cellular metabolism, nervous system regeneration, and maintenance of proper brain function. Supplementation with B-complex supports energy processes, aids tissue repair, and may protect against cognitive impairment in individuals with deficiencies. The strongest effects are observed with vitamin B12 supplementation and when supplementing the entire B-complex in cases of increased demand or deficiency.
Vitamin D
Impact: Positive
Evidence: Good
Risk: Low
Vitamin D is a key hormone involved in the regulation of immunity, neuron development and protection, and mood modulation. Maintaining adequate levels prevents deficiencies that lead to increased susceptibility to infections, autoimmune diseases, and neurodegenerative disorders. Vitamin D supplementation may also alleviate symptoms of depression and improve cognitive function in individuals with documented deficiency.
Vitamin K2
Impact: Positive
Evidence: Good
Risk: Negligible
Vitamin K2 supports bone mineralization, improves insulin sensitivity, and inhibits vascular calcification, translating into benefits for the musculoskeletal, metabolic, and cardiovascular systems. K2 supplementation may reduce fracture risk, improve glycemic control, and slow the progression of arterial calcification.
Young plasma transfusion
Impact: Positive
Evidence: Preliminary
Risk: Elevated
Young donor plasma transfusion is an innovative strategy being studied in the context of slowing aging processes, improving cognitive function, and positively influencing metabolism. Animal studies have shown memory improvement, neuron regeneration, and beneficial changes in health biomarkers, whereas clinical studies in humans have not confirmed significant therapeutic effects.
Zinc
Impact: Positive
Evidence: Strong
Risk: Low
Zinc is an essential trace element critical for the proper functioning of the immune system, regulation of glucose and lipid metabolism, and maintenance of healthy skin. Supplementation may enhance immune response, support glycemic and lipid control, accelerate wound healing, and reduce skin inflammation. Zinc is especially important for individuals with deficiencies, metabolic disorders, or chronic skin conditions.