{
  "_comment": "What I take daily and why. Edit this file, commit, push, and the Stack section updates. `evidence` is my own read of how solid the case is: 'strong' means large trials in humans, 'moderate' means real human data with caveats, 'speculative' means the mechanism is interesting and the long-term human outcome data does not exist yet. `bullish` marks the one I am most interested in watching. Nothing here is a recommendation for anyone else.",
  "note": "Doses are what I actually take, not what anyone should take. The statin is prescribed and monitored; the rest are over the counter. The only honest way to know whether any of this is doing anything is the Bloodwork section above, which is most of why it exists.",
  "items": [
    {
      "name": "Rosuvastatin",
      "dose": "20 mg",
      "kind": "Prescription",
      "system": "heart",
      "evidence": "strong",
      "why": "Lowers LDL and ApoB, which is the lever with the most evidence behind it for long-term cardiovascular risk.",
      "detail": "This is the honest explanation for most of the lipid trend on this page. Total cholesterol 224 to 181 and LDL 137 to 94 across three draws is not diet and training alone, and it would be misleading to let the charts imply otherwise. Statins are among the most studied drugs in existence, which is exactly why this one is prescribed and monitored rather than self-selected."
    },
    {
      "name": "Creatine monohydrate",
      "dose": "7.5 g",
      "kind": "Supplement",
      "system": "muscle",
      "evidence": "strong",
      "why": "Strength, power output and recovery between sessions, with reasonable evidence for a cognitive effect under sleep deprivation.",
      "detail": "The most thoroughly studied supplement on this list and the one I would defend hardest. It also has a visible side effect on this page: it raises serum creatinine directly, without the kidneys doing anything differently, which is why the Kidneys markers above carry the caveat they do."
    },
    {
      "name": "Omega-3",
      "dose": "1000 mg",
      "kind": "Supplement",
      "system": "heart",
      "evidence": "moderate",
      "why": "Anti-inflammatory, with support for heart, brain and joints.",
      "detail": "The evidence here got weaker rather than stronger over the last decade. Large trials have been mixed once you control for diet, and the effect on hard cardiovascular outcomes is smaller than the marketing suggests. I keep taking it because the downside is negligible and I do not eat much oily fish, which is a different argument from it being proven."
    },
    {
      "name": "Zinc picolinate",
      "dose": "30 mg",
      "kind": "Supplement",
      "system": "hormones",
      "evidence": "moderate",
      "why": "Immune function, testosterone and wound healing.",
      "detail": "Worth taking if you are low and close to pointless if you are not, and nothing in my bloodwork currently tells me which of those I am. Zinc is not on any panel I have run. Long-term high-dose zinc also competes with copper absorption, which is the reason not to go higher than this."
    },
    {
      "name": "NMN",
      "dose": "1000 mg",
      "kind": "Supplement",
      "system": "metabolic",
      "evidence": "speculative",
      "bullish": true,
      "why": "A precursor to NAD+, the molecule almost every energy-producing reaction in a cell depends on. NAD+ falls with age, and the bet is that topping up the raw material slows some of what comes with that.",
      "detail": "This is the one I am most bullish on and also the one with the least settled evidence, and I would rather say both than pick whichever is more flattering. The mechanism is real and NAD+ decline with age is well documented. What does not exist yet is long-term human outcome data showing that raising it changes how anyone actually ages; the striking results are in mice, and mice have a long history of being unlike us on exactly this kind of question. I am taking it as a calculated bet on a plausible mechanism, not because it is proven, and this page is partly a way to notice if I am wrong."
    },
    {
      "name": "Magnesium glycinate",
      "dose": "400 mg",
      "kind": "Supplement",
      "system": "brain",
      "evidence": "moderate",
      "why": "Sleep quality, muscle function and nerve signaling.",
      "detail": "The glycinate form is chosen for absorption and because it does not upset the gut the way cheaper oxide does. This is also the one supplement whose main claim I cannot check on this page, since my sleep data is too sparse to test it against; see the note on the sleep tile."
    }
  ]
}