By goal
What preserves physical function?
Claims about measured capability — strength, power, physical performance. Functional capacity is one of the best-evidenced areas in ageing research and among the most neglected by supplement marketing, because the strongest intervention here is not sold in a bottle.
Unsettled: early, mixed, animal-only or too thin to judge
This is most of the field. Interesting is not the same as demonstrated.
- Creatine monohydrateEarlyPhysical function
Adds to muscle strength gains when combined with resistance training in older adults
Trials combining creatine with a supervised resistance-training programme have generally reported greater strength gains than training alone, though the additional benefit is modest and varies between studies.
- Collagen peptidesEarlyPhysical function
Reduces activity-related joint pain
A 24-week randomised trial in athletes with activity-related joint pain reported less pain on collagen hydrolysate than placebo. It remains the reference trial for this claim — a single study, in a specific population, funded by a manufacturer.
- Collagen peptidesEarlyPhysical function
Adds to muscle and strength gains from resistance training in elderly men
A randomised trial in sarcopenic elderly men found greater gains in fat-free mass and strength when twelve weeks of resistance training was combined with collagen peptides rather than placebo. Interesting and directly relevant to ageing — and still awaiting independent replication.
- Urolithin AEarlyPhysical function
Improves muscle endurance in older adults
A randomised trial in 66 older adults reported improved muscle endurance in hand and leg muscle tests after four months — while the primary endpoint, six-minute walking distance, did not beat placebo. Encouraging and honest to describe as early: the positive findings were secondary measures.
- CurcuminEarlyPhysical function
Reduces knee osteoarthritis pain
Meta-analysis of randomised trials finds curcumin better than placebo for knee osteoarthritis pain and function, in the range of — and in some comparisons similar to — NSAIDs, with fewer gastrointestinal complaints. The trials are small and use different formulations, which keeps the confidence modest.
- BPC-157PreclinicalPhysical function
Accelerates tendon and soft-tissue healing
In rodents, this claim has real support: studies report faster histological and biomechanical recovery of injured tendon and muscle. In humans it has never been tested in a controlled trial — which is the entire story of BPC-157 in one sentence.
Where well-conducted research goes against the claim
Knowing what does not work is as valuable as knowing what does.
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Build a personal report from what you actually take, or browse a different goal.