GradedHealth

Longevity & Aging

Which supplements, vitamins, foods and habits affect longevity & aging? Every claim graded by the strength of the published research.

  • Helps people quit smoking — Nicotine (Benefit, grade A: Strong)
  • Helps you live longer — Vitamin D (No effect, grade A: Strong)
  • Linked to a lower risk of death from any cause — Coffee (Benefit, grade B: Moderate)
  • Slows macular degeneration — Fish Oil (No effect, grade B: Moderate)
  • Slows macular degeneration (as part of the AREDS formula) — Lutein and Zeaxanthin (Benefit, grade B: Moderate)
  • Raises NAD+ levels — NAD+ Supplements (Benefit, grade B: Moderate)
  • Naps are good for a long life — Napping (Harm, grade B: Moderate)
  • Helps you live longer — Poultry (Benefit, grade B: Moderate)
  • Light drinking does not lower overall mortality — Red Wine (No effect, grade B: Moderate)
  • A steady sleep schedule is linked to a longer life — Sleep (Benefit, grade B: Moderate)
  • Too little sleep raises the risk of early death — Sleep (Harm, grade B: Moderate)
  • Too much sleep raises the risk of early death — Sleep (Harm, grade B: Moderate)
  • Improves balance in older adults — Tai Chi (Benefit, grade B: Moderate)
  • Reduces falls in older adults — Tai Chi (Mixed results, grade B: Moderate)
  • Slows macular degeneration (as part of the AREDS formula) — Zinc (Benefit, grade B: Moderate)
  • Eases screen-related eye fatigue (bilberry extract) — Blueberries (Mixed results, grade C: Limited)
  • Linked to higher chance of dying early — Eggs (Mixed results, grade C: Limited)
  • Raises lutein in the blood and eye — Eggs (Benefit, grade C: Limited)
  • Eases dry eye symptoms — Fish Oil (Mixed results, grade C: Limited)
  • Linked to lower risk of death — Green Tea (Mixed results, grade C: Limited)
  • Can cause fainting and drowning — Hot Bath (Harm, grade C: Limited)
  • Helps you live longer — Intermittent Fasting (Mixed results, grade C: Limited)
  • Slows aging — Intermittent Fasting (Benefit, grade C: Limited)
  • Raises the eye's protective pigment (macular pigment) — Lutein and Zeaxanthin (Benefit, grade C: Limited)
  • Sharpens some vision measures (glare recovery, contrast) — Lutein and Zeaxanthin (Mixed results, grade C: Limited)
  • Helps you live longer — Mediterranean Diet (Mixed results, grade C: Limited)
  • Slows biological aging — Multivitamins (Benefit, grade C: Limited)
  • Slows aging and extends life — NAD+ Supplements (Mixed results, grade C: Limited)
  • Naps protect your brain as you age — Napping (Benefit, grade C: Limited)
  • Helps older adults build muscle — Protein Powder (Mixed results, grade C: Limited)
  • Can temporarily lower sperm count — Sauna (Harm, grade C: Limited)
  • Linked to lower risk of dying from any cause — Sauna (Benefit, grade C: Limited)
  • Being an evening type raises the risk of early death — Sleep (Mixed results, grade C: Limited)
  • Catch-up sleep on weekends protects the heart and lengthens life — Sleep (No effect, grade C: Limited)
  • Exercise, including strength training, helps prevent falls — Strength Training (Benefit, grade C: Limited)
  • Linked to a lower risk of early death — Strength Training (Benefit, grade C: Limited)
  • Helps you live longer — Swimming (Mixed results, grade C: Limited)
  • Linked to a lower risk of early death — Time in Nature (Benefit, grade C: Limited)
  • Linked to earlier death — Ultra-processed food (Harm, grade C: Limited)
  • Helps prevent falls — Yoga (Harm, grade C: Limited)