Magazine | New Zapiens Awards 2024 – celebrating the top longevity brands

New Zapiens Awards 2024 – celebrating the top longevity brands

Preventive Health Award
Written by Volker Blasek 21 min read
New Zapiens Awards 2024 – celebrating the top longevity brands

The New Zapiens Awards 2024 shine a spotlight on the most trusted and effective brands in the longevity and wellness space. These annual awards are significant because they’re entirely driven by the community’s voice – winners are determined based on verified customer reviews and ratings, ensuring an authentic reflection of quality and trust. In other words, real users decide who comes out on top. All brands must meet high standards to win in a category. This rigorous selection process means only genuinely loved brands earn the “Winner 2024” title, and the top ten in each category receive a “Best of 2024” honor. 

What makes these awards special is their fair and transparent approach. New Zapiens excludes any biased reviews (for example, from a brand’s founders or influencers) to keep things honest. The result? An awards list that highlights brands making a real difference in people’s health and longevity journeys. Below, we break down the winners by category – from supplements and wearables to gadgets – and list the “best of” runners-up. Each section introduces the category, announces the 2024 Winner, and then lists ranks 2–10 under a “Best of 2024” subheading with a brief intro for each brand. Whether you’re a biohacker, a wellness enthusiast, or a curious skeptic, this roundup offers an evidence-based yet enthusiastic look at the longevity brands that stood out in 2024.  

Best Longevity Supplement Brand 2024: Sunday Natural

Sunday Natural has long been a standout in the premium supplements market. They’re deeply committed to purity, scientifically verified ingredients, and holistic health. Based in Berlin, Sunday Natural sources raw materials from select regions around the world—prioritizing organic and fair-trade practices wherever possible—and performs extensive lab tests to ensure that each product meets stringent quality standards. Their lineup ranges from nutrient-dense powders (like matcha and acai) to specialized formulations of vitamins, minerals, and herbs, all designed to support vitality and well-being.

A hallmark of Sunday Natural is their transparent approach: each product page details origin, processing, and any third-party certifications. This blend of conscientious sourcing, rigorous testing, and evidence-based formulations has earned Sunday Natural an enthusiastic 4.7 ★ average rating from the New Zapiens community—securing the top spot among supplement companies in the 2024 awards.

Best of 2024 – Supplements Top Companies

In addition to Sunday Natural, the supplements category was packed with standout brands. Here are the other top longevity supplement brands of 2024 that earned “Best of 2024” honors based on community reviews:

  • ESN: Standing for “Elite Sports Nutrition,” ESN bridges the gap between sports performance and longevity. This German brand (founded 2020) offers premium protein powders, amino acids, and performance supplements “Made in Germany”. With 23 reviews and a 4.7 ★ score, ESN became a community favorite for those looking to build muscle and recover faster without compromising long-term health.
  • Bulk: A leading UK-origin sports nutrition brand (formerly “Bulk Powders”) that made the list with a 4.4 ★ average. While Bulk is geared toward fitness (proteins, BCAAs, etc.), many in our community use its third-party tested whey, collagen, and creatine as part of a longevity diet. With 16 reviews, Bulk stood out for its combination of value and product breadth – useful for those looking to “bulk up” healthspan as well as muscle.
  • Edubily: A niche brand that combines cutting-edge biochemistry research with nutrition. Edubily’s founders built the brand on a blog educating people about mitochondria, hormones, and longevity. Their products (like intelligently formulated multivitamins) focus on filling biochemical gaps. Edubily earned a 4.7 ★ average from the New Zapiens community, who appreciate the brand’s educational, no-BS approach to supplements.
  • NORSAN: A specialist in marine omega-3 supplements, Norway-based NORSAN wowed users with its high-purity fish oils and algae omega-3 products. It has a stellar 4.9 ★ rating (with slightly fewer reviews) and a mission to improve Omega-3 intake through education and superior products. For longevity enthusiasts, NORSAN’s focus on reducing inflammation and supporting heart and brain health via Omega-3s hit the mark.
  • Evo Sports Fuel: Evo Sports Fuel operates at the intersection of sports performance and holistic health. Its product line spans classic proteins and amino acids to more specialized formulations for endurance and recovery. Users appreciate the brand’s commitment to clean ingredients and targeted nutrient profiles that fit into broader longevity strategies.
  • Sportnahrung Wehle: A staple in the German sports nutrition scene, Sportnahrung Wehle provides an extensive range of protein supplements, pre-workouts, and vitamins designed to support both muscle development and day-to-day energy needs. Its approach highlights solid quality control, making it a trusted option for those combining fitness goals with long-term health considerations.
  • MOLEQLAR: MOLEQLAR takes the crown in the supplements category as the Best of 2024, and for good reason. This Munich-founded brand has quickly become a favorite for those seeking science-backed longevity supplements. MOLEQLAR’s background is rooted in medical research – their team includes medical doctors and scientists dedicated to formulating compounds that target aging at the cellular level. They offer a range of advanced supplements and even at-home lab tests aimed at enhancing longevity, performance, and overall well-being. From NAD+ boosters like NR and NMN to cutting-edge molecules like CaAKG and spermidine, MOLEQLAR’s product lineup reads like a who’s who of promising longevity ingredients. In fact, their flagship formula “ONE” Daily Longevity Complex combines 13 evidence-based bioactive compounds to support cellular health and energy metabolism. More information: How NAD supplements may support healthy aging — and how MOLEQLAR fits in.
  • Artgerecht: Built around the concept of “species-appropriate” nutrition, Artgerecht prioritizes natural, minimally processed ingredients in its product lineup. Whether offering omega-3s or adaptogenic blends, the brand holds ancestral wisdom in high regard—striving to provide modern formulations inspired by traditional dietary principles.
  • Avea: Avea focuses on holistic well-being by combining science-backed ingredients into user-friendly daily supplements. The brand’s portfolio includes targeted formulas for stress management, cognitive support, and metabolic health, making it particularly popular with those who want a balanced approach to extending both lifespan and “healthspan.” More information: Can a healthy gut improve immunity and mood? Avea Biomind says yes

Best Wearable & Tracker 2024 – Winner: Apple Watch

In the wearables category – which covers smartwatches, fitness trackers, and health monitoring devices – the Apple Watch clinched the Winner 2024 spot. Apple’s popular smartwatch hardly needs an introduction, but it’s worth noting how it has evolved into a serious health and longevity tool. The latest Apple Watch models offer features like continuous heart rate monitoring, ECG readings for heart rhythm, blood oxygen saturation, fall detection, and even cycle tracking – all on your wrist. With a seamless user experience and over 34 customer reviews averaging 4.5 ★, Apple Watch proved to be the community’s favorite wearable for promoting healthier habits.

Why did Apple Watch win? Users rave about its holistic approach to health: it nudges you to stand and move if you’ve been sedentary, tracks your workouts and VO₂ max for cardio fitness, analyzes your sleep stages, and can alert you to irregular heart rhythms. Several reviewers mentioned that these gentle reminders and metrics have helped them be more proactive in daily life, aligning well with longevity goals of consistent activity and preventive monitoring. Additionally, Apple’s integration of health data into the iPhone Health app and even medical research initiatives (like heart studies) adds credibility. While the Apple Watch isn’t a dedicated “longevity device” per se, our community found that it meaningfully supports healthier routines and early detection of issues, which is key for aging well. It’s also polished and easy to use, meaning people actually keep wearing it (the best health tracker is the one you’ll use!). 

Best of 2024 – Longevity Wearables & Trackers

The wearables arena had fierce competition. From advanced fitness rings to medical-grade monitors, here are the other top contenders that made the Best of 2024 list in this category:

  • Garmin: Garmin’s line of fitness watches (like the Fenix and Forerunner series) secured a 4.5 ★ average rating. Known for rugged, advanced tracking, Garmin devices offer multi-day battery life and deep metrics (GPS, HRV, stress scores). Reviewers loved Garmin’s accuracy and the #BeatYesterday ethos that encourages daily improvement. For longevity fans, Garmin’s emphasis on endurance sports and outdoor activity struck a chord.
  • WHOOP: WHOOP is a screenless recovery band popular with athletes and biohackers. It earned a 4.2 ★ rating from our community, many of whom praised its focus on sleep and recovery analytics. The WHOOP strap provides a strain score for your day and a recovery score each morning based on heart rate variability and sleep quality. This data-driven approach – telling you when to push and when to rest – aligns well with longevity practices that emphasize recovery.
  • Oura: The Oura Ring, a sleek smart ring from Finland, came in with a 4.2 ★ rating and a devoted fan base. Oura tracks sleep with remarkable detail and also monitors activity and readiness. Users appreciated its subtle form factor and actionable insights on improving sleep and recovery. Many longevity enthusiasts use Oura’s nightly temperature and respiration data as an early warning system for illness or overtraining.
  • FreeStyle Libre: This entry represents continuous glucose monitors (CGM), a key biohackers’ tool. FreeStyle Libre received a 4.3 ★ average. It’s a small sensor worn on the arm to get real-time blood glucose readings. Originally for diabetics, it’s increasingly used by health enthusiasts to monitor diet impacts. Reviewers found it transformative for understanding metabolic health, calling Libre’s system convenient for optimizing nutrition.
  • Polar: A legacy brand in heart rate monitoring, Polar still impresses with a 4.4 ★ rating. The Polar H10 chest strap and their Ignite watches are valued for lab-level accuracy in measuring heart rate and HRV. For those tracking cardiovascular fitness improvements or HRV trends for longevity, Polar is a gold standard.
  • Ultrahuman: Ultrahuman offers a new entrant to the wearable market, including the Ultrahuman Ring AIR (a smart ring) and a metabolic tracking platform. With a 4.7 ★ rating, Ultrahuman impressed users by providing actionable metabolic fitness insights – from sleep quality to glucose monitoring – in a sleek package.

Best Gadget & Equipment 2024 – Winner: BLACKROLL

The Gadgets & Equipment category encompasses a wide array of longevity tech – from recovery tools and red light devices to fitness equipment. BLACKROLL emerged as the Winner 2024 in this category, reflecting its status as a beloved recovery and mobility brand. BLACKROLL is famous for its foam rollers and fascia release tools, which might seem low-tech compared to flashy gadgets, but often the simplest tools are the most effective for longevity. With a superb 4.6 ★ rating over 35 reviews, BLACKROLL has clearly made a positive impact.

Founded in Germany, BLACKROLL has grown into a global health brand focused on improving mobility, reducing muscle tension, and aiding recovery. Their foam rollers, massage balls, and stretching bands are staples in physical therapy and athletic training. What does this have to do with longevity? A lot, actually. Maintaining muscle quality, flexibility, and pain-free movement is critical as we age. BLACKROLL’s tools help users perform self-myofascial release – essentially a deep tissue massage you give yourself – which can improve circulation and reduce inflammation after workouts.

The company hasn’t stopped at rollers, either: they’ve innovated with products like posture trainers, a vibrating “fascia gun” massage device, and even ergonomic pillows for better sleep. This blend of traditional tools and new tech shows BLACKROLL’s commitment to a 360º approach to recovery.

Reviewers on New Zapiens frequently mention how BLACKROLL products became a daily part of their routine, whether to counteract hours of sitting or to recover from tough training. By making recovery accessible and effective, BLACKROLL enables longevity enthusiasts to keep up healthy exercise habits without burnout or injury. It may not be as “sexy” as a high-tech wearable, but a foam roller session can do wonders for your long-term mobility – and our community recognized that. (Our take: sometimes, staying young is about taking care of your body’s basics – circulation, fascia, muscles – and BLACKROLL nails that. We love that it’s evidence-informed (athletes swear by it) yet grounded in something as simple as a foam cylinder.)

Best of 2024 – Longevity Gadgets & Equipment

This category had some of the coolest longevity tech innovations. Here are nine other gadgets and devices that the community ranked among the year’s best: 

  • Luminette: Luminette light therapy glasses (4.5 ★) shine gentle blue-enriched light into your eyes to mimic sunlight, intended to improve mood, align circadian rhythm, and combat seasonal depression. Many users use Luminette in the morning to help wake up and regulate sleep cycles in winter months. The community loves the convenience of glasses that allow you to move around (versus sitting by a light lamp). For those in northern climates or anyone who struggles with dark-day doldrums, this gadget can be a game-changer – leading to better sleep and energy, and by extension, healthier aging.
  • Nurosym: Nurosym is a vagus nerve stimulation device (4.2 ★) that provides a drug-free approach to stress and mood management. It sends gentle electrical pulses to your ear, stimulating the vagus nerve to help with conditions from anxiety to Long-COVID symptoms. The science of vagus nerve stimulation is still emerging, but early feedback is promising for those looking to reduce chronic stress – a known aging accelerator.
  • Hyperice: A direct competitor to Therabody, Hyperice also specializes in high-tech recovery tools (like the Hypervolt massage gun and Normatec compression boots). Hyperice scored 4.8 ★ with users praising its innovative compression therapy. Athletes and biohackers use Hyperice devices to reduce inflammation and speed up recovery, and our community agrees they deliver on those promises.
  • Peloton: Peloton, the at-home spin bike phenomenon, pedaled its way into the top gadget list with a 4.8 ★ average (from a few reviews). Peloton offers interactive classes that have gotten millions of people exercising regularly. Community members highlighted that consistency in cardio exercise is a major longevity factor, and Peloton’s engaging platform helps achieve that.
  • Lichtblock: A German-made red light lamp and blue-light blocking glasses system. With a 4.9 ★ rating, Lichtblock stood out for its build quality and focus on circadian health. Users are using Lichtblock lamps for skin health, mood, and sleep – essentially hacking their light environment for longevity.

Longevity at Home Tests & Kits – Top Companies

In this category, no single brand reached the minimum review threshold to become a 2024 Winner. However, these nine companies still earned solid ratings and community praise for helping users monitor key health and longevity markers from home.

  • TruDiagnostic: Specializing in epigenetic age testing, TruDiagnostic analyzes DNA methylation patterns to provide insight into a person’s biological age. Their kits also offer personalized recommendations on lifestyle changes that may help improve long-term health and wellness.
  • epiAge: epiAge’s main focus is evaluating biomarkers tied to the aging process. Their at-home test kits allow individuals to gather a snapshot of how their lifestyle might be influencing their cellular health. User-friendly reports often include practical suggestions—ranging from dietary tweaks to stress management.
  • Cerascreen: Well-known throughout Europe, Cerascreen provides a wide variety of do-it-yourself testing solutions, from vitamin D levels and food intolerances to hormone profiles. Customers appreciate the convenience of collecting samples at home and receiving professional lab analyses.
  • Mein Direktlabor: Mein Direktlabor takes a direct approach by offering lab tests without a doctor’s referral. Their packages typically focus on common blood markers, granting individuals deeper insights into their health status.
  • Biostarks: Primarily geared toward athletes and active individuals, Biostarks positions itself as a performance-oriented testing service that also touches on longevity markers. By analyzing indicators like inflammation, nutrient deficiencies, or muscle recovery levels, Biostarks equips users with data to guide training and nutrition choices.
  • myDNAge: Another epigenetic testing option focusing on DNA methylation to gauge biological age. The brand underscores the importance of early intervention and suggests lifestyle modifications based on test outcomes.
  • Viome: Viome’s tests revolve around the gut microbiome, assessing how gut health impacts overall well-being and aging. Their proprietary AI-driven analysis offers personalized dietary recommendations aimed at balancing microbial communities.
  • Lykon: A German company offering comprehensive blood and saliva tests, Lykon measures vitamin levels, hormone balance, and food sensitivities. Their reports highlight areas for improvement, encouraging users to adopt smart changes in diet or supplementation.
  • MyRemi: MyRemi provides a streamlined approach to at-home health testing, focusing on convenience and easy-to-understand results. Their product lineup often emphasizes early detection and prevention.

Longevity Experts & Clinics – Top Companies

Although none of these experts or clinics reached the minimum criteria to become a “Winner 2024,” they still garnered positive feedback and highlight the importance of personalized guidance when it comes to living longer, healthier lives.

  • Aware: A digital platform and clinic service that merges telehealth appointments with individualized, data-driven health insights. Aware’s mission is to empower people with practical, science-based steps—spanning nutrition, mental well-being, and preventive health.
  • PreventicsOne: Specializes in proactive health planning through comprehensive testing and personalized coaching sessions. Their programs focus on lifestyle interventions aimed at reducing future risks.
  • Neotes: Offers both in-person and virtual consultations, focusing on mapping personal health data (like biomarkers and epigenetic tests) to create tailored longevity roadmaps.
  • Peter Attia MD: Dr. Peter Attia is widely recognized for his medical practice dedicated to extending not just lifespan but “healthspan.” By leveraging insights from metabolic research, exercise physiology, and nutritional science, his clinic guides patients toward evidence-based interventions.
  • VitalityClub: Centered around the concept of holistic vitality, VitalityClub supports clients through fitness programs, psychological support, and dietary guidance—combining traditional medicine with complementary therapies.
  • YEARS: Dedicated to “adding life to years,” YEARS employs a multi-disciplinary approach integrating genetic screenings, lifestyle audits, and coaching to address early health risks. More informations: Personalized longevity: how YEARS is shaping the future of preventive medicine
  • Dr. Kirkamm: Known for deep diagnostic evaluations, focusing on early intervention strategies. With an emphasis on hormonal balance, stress management, and precision supplementation, this clinic tailors each plan to the individual.
  • Superpower: True to its name, Superpower emphasizes peak performance and longevity. By incorporating biohacking concepts (nootropics, high-intensity exercise protocols, etc.), specialists craft routines aimed at boosting energy and cognitive clarity.
  • Renessence: Combines cutting-edge regenerative treatments with holistic body treatments. From IV therapies to pioneering tech-treatments, Renessence caters to those seeking state-of-the-art technologies alongside wellness benefits.

Longevity Foods & Beverages – Top Companies

Although none of these brands met the threshold for a 2024 Winner, they each received praise for offering convenient, health-forward foods and beverages that support a long, vibrant life.

  • Huel: Specializes in nutritionally complete meal replacements that provide balanced macros and micronutrients. With protein, carbs, healthy fats, and essential vitamins, Huel appeals to busy individuals who want quick nutrition without sacrificing quality or taste.
  • Blueprint:  Brings the Blueprint Protocol to life with superfoods and supplements rigorously guided by clinical research. Their offerings—like polyphenol-rich oils and targeted capsule mixes—undergo extensive third-party testing, reflecting Blueprint’s core mission to “rebel against aging” through precise, data-driven nutrition.
  • KoRo: A Berlin-based brand delivering staples like nuts, dried fruits, and pantry basics in bulk, eco-friendly packaging. KoRo emphasizes transparency and sustainably sourced goods, appealing to those seeking to incorporate wholesome, unprocessed ingredients into daily meals.
  • David: Offers functional foods and beverages that integrate modern nutritional science with traditional dietary principles. From protein-packed snacks to immunity-supporting drinks, David’s range enriches everyday diets.
  • Kruut: Crafts wild herb tonics and fermented beverages sourced from regional, organic ingredients. Kruut’s small-batch products capture diverse flavors and potential health benefits of foraged plants—modern twists on old-world herbalism.
  • Medicine Magic: Explores the realm of adaptogens and functional mushrooms, providing mixes designed to bolster resilience against stress. By drawing on traditions that celebrate plant synergy, the brand delivers convenient ways to integrate botanicals.
  • OLV Limits: Specializing solely in high-quality extra virgin olive oil, OLV Limits prioritizes freshness, purity, and verified antioxidant content. Each batch is harvested from a single region—no blends—and undergoes lab testing to confirm it meets rigorous standards. The result is an olive oil that’s rich in health-boosting polyphenols, making it a standout choice for both cooking and finishing dishes.

Longevity Apps – Top Companies

Although no app in this category achieved the required review count to become a 2024 Winner, these platforms stood out for helping users integrate wellness, mindfulness, or fitness into daily life—key factors in a holistic longevity strategy.

  • Headspace: Renowned for its simple yet effective mindfulness approach, with guided meditations, sleep aids, and stress-relief exercises. Beginner-friendly and science-backed, Headspace tackles an often-overlooked but crucial factor in healthy aging: mental clarity.
  • Athlytic: Interprets wearable data (heart rate variability, sleep patterns) to deliver personalized activity and recovery recommendations. By optimizing workouts and lifestyle choices, Athlytic aligns everyday fitness with long-term well-being.
  • Calm: A “wellness sanctuary in your pocket,” Calm offers relaxing soundscapes, sleep stories, and guided breathing exercises. Its broad meditation library aims to reduce stress and support mental resilience over time.
  • Strava: Often called the social network for athletes, Strava tracks running, cycling, and other activities—rewarding consistency and progress. Community features boost motivation, encouraging regular exercise for graceful aging.
  • MyFitnessPal: Focuses on nutrition and caloric balance, letting users log meals, track macros, and monitor weight. This large food database and user-friendly interface support a core strategy for weight management and longevity.
  • Longevital: Zeroes in on well-rounded health metrics, from daily steps to essential vitamins. The app provides tips on improving diet, sleep, and activity, nudging users to form consistent routines for long-term vitality.
  • Runna: Built around structured running programs, Runna creates weekly plans customized to each user’s fitness level and goals, supporting a proactive approach to cardiovascular health.
  • Gymondo: Stands out for versatile workout videos—from yoga and HIIT to dance and strength training. Users can customize routines based on goals and schedules, making it easier to maintain consistent exercise regimens.

Longevity Gyms & Workouts – Top Companies

With fewer reviews than required for a “Winner 2024,” these three fitness-focused brands still generated solid buzz among the New Zapiens community—proving that structured workouts and engaging programs remain pivotal for staying active and extending one’s healthspan.

  • HYROX: A global fitness race concept combining functional exercises with endurance challenges, creating a standardized format accessible to everyone—from amateurs to seasoned pros. HYROX emphasizes measurable progress, appealing to those who want all-around strength and cardiovascular resilience. More informations: Founder interview: Moritz Fürste, co-founder and CEO of HYROX
  • Barry’s: Recognized for intense workout sessions blending interval treadmill runs and strength circuits. Barry’s studios worldwide draw those who crave a communal, motivational environment. This fusion of cardio and resistance training forms a comprehensive approach to fitness and longevity.
  • Vaha: Brings personal training into the home via an interactive fitness mirror streaming live and on-demand workouts. By employing AI-driven feedback to refine technique, Vaha offers the convenience of a virtual gym without sacrificing personalized guidance. Its user-friendly format and varied training options help build and maintain overall health.

Conclusion

The New Zapiens Awards 2024 offer several key takeaways. First, longevity isn’t a one-size-fits-all endeavor – it spans nutrition, physical fitness, mental health, and recovery. The winners and best-of brands reflect that holistic approach: a longevity lifestyle might include targeted supplements, consistent exercise (tracked by wearables), proper recovery with tools like foam rollers or red light, and proactive health monitoring through smart devices. Second, community trust and verified results are crucial. The brands celebrated here earned acclaim not through hype, but through real-world effectiveness and customer satisfaction. It’s telling that many top brands focus on transparency, scientific validation, and quality – exactly what a savvy, health-conscious community demands.

Lastly, these awards underscore an empowering message: we have more tools than ever to influence our healthspan. From an app on your wrist nudging you to move, to a capsule of NMN supporting your cells’ energy, to a simple foam roller keeping you limber – the convergence of technology and wellness is opening exciting possibilities. Of course, no pill or product is a magic bullet. Longevity still comes down to good habits sustained over time. But the right brands and tools can make those habits easier and more effective. As our award winners show, when innovation meets integrity, great things happen for consumers.

Ready to take your own longevity journey to the next level? Explore these brands and more on New Zapiens’ Longevity Brand Directory. Whether you’re looking to optimize your sleep, upgrade your supplement stack, or find a community-vetted gadget for your home gym, New Zapiens has compiled the wisdom of the crowd to guide you. Here’s to a healthier, longer, and happier life – powered by the best of what 2024 has to offer!


Published: March 4th, 2025 · Updated: March 11th, 2025
Volker Blasek

Author: Volker Blasek

Volker Blasek is a technical editor with a background in horticulture, fueled by a volunteer year on an organic farm. His passion for nature and conservation, paired with his expertise in psychology and science, shapes his engaging and thoroughly researched content. As a medical editor, he has authored over 3,000 articles on topics such as nutrition, diseases, symptoms, naturalopathy, and home remedies, delivering insightful and accessible reporting for a wide range of audiences.

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But that’s a topic for another article.Fortunately, there are micronutrients where deficiency is not unlikely, where supplementation is often beneficial, and where dangerous overdosing is hardly possible with standard doses: Top 10 supplements you can safely take without a lab test! (Note: In a future update of this article, omega 3 – and possibly astaxanthin – will likely be added to the Top 10. Thanks for the great discussion on LinkedIn!)But let’s get to today’s topic: for some micronutrients, the risk of overdose is higher, and lab testing becomes more important – specifically, we’re talking about:Fat-soluble vitamins (which are stored in the body) andtrace elements with a narrow therapeutic range.Here are 10 substances you should definitely not supplement without checking your blood values first.Note on the target values listed for each nutrient: These roughly reflect the consensus range found in publications by the following German-speaking experts: Dr. Helena Orfanos-Boeckel, Dr. Thiemo Osterhaus, Dr. Ulrich Strunz, Dr. Uwe Gröber, and Dr. Volker Schmiedel.Vitamin A (Retinol) – A tricky caseWhat is it good for?Vitamin A is essential for healthy skin, mucous membranes, vision, blood vessels, and a strong immune system. Its active form, retinol, is particularly important for regulating genes that control cell growth and differentiation.A deficiency can manifest as dry eyes, light sensitivity, increased susceptibility to infections, or delayed wound healing.When articles are published in autumn/winter about immune-boosting micronutrients, vitamin A – like amino acids – is rarely mentioned. So if you’ve already optimized your vitamin D, vitamin C, zinc, and selenium levels but still catch every virus going around, it may be time to check your vitamin A status.Special note: The body can convert beta-carotene (e.g., from carrots) into retinol – but this conversion is genetically impaired in up to 45% of the population (especially due to BCMO1 polymorphisms). In such cases, beta-carotene won’t help much.Too much is too much?Oh yes. Retinol is stored in the liver – too much over time can lead to toxic effects. Liver issues, headaches, hair loss, and bone weakening are just some possible consequences. Especially problematic is an overdose during pregnancy – it can lead to severe birth defects.So extra caution is required in cases of liver disease and during pregnancy!What could I do?If you supplement vitamin A, you should first check your fasting retinol level in the blood – possibly also with a genetic test for beta-carotene conversion. A potential target serum level is 600 to 700 µg/l.For long-term high-dose supplementation (up to 3,000 µg or 10,000 IU/day from all sources is considered safe by EFSA), it’s wise to monitor your liver enzymes (especially ALT/GPT) and watch for symptoms like fatigue, pressure in the upper right abdomen, or skin changes.Vitamin D (25-OH-D3) – Blessing and risk in oneWhat is it good for?Vitamin D is one of the most commonly supplemented vitamins – and for good reason. It regulates calcium levels, strengthens bones, supports the immune system, enhances muscle function, influences gene expression, and even impacts mood.Without adequate sunlight, especially in winter, levels drop quickly.A deficiency can manifest in many ways: muscle weakness, depression, osteoporosis, or susceptibility to infections.The Robert Koch Institute last assessed vitamin D levels in Germany from 2008 to 2011 and found that only 44% of adults had a serum concentration of at least 20 ng/ml – the minimum considered sufficient for bone health.The German Cancer Research Center notes that "taking vitamin D daily could reduce cancer mortality in the population by twelve percent."Too much is too much?Absolutely – vitamin D is a fat-soluble prohormone that, in excess (above 10,000 IU/day), can dangerously raise calcium levels. Consequences include kidney stones, fatigue, muscle weakness – or, in severe cases, cardiac arrhythmias.A particular trap is that the active forms are hormonally regulated, and the commonly measured 25-OH-D doesn’t always show the full picture.What could I do?Measuring 25-OH-D in your blood is the foundation – the target serum range is 40 to 60 ng/ml.Once you know your baseline, you can use an online calculator to determine your personal vitamin D requirement: typically, you’ll get a value for a one-time loading dose (to reach your goal) and a value for ongoing maintenance dosing.Note: EFSA considers up to 4,000 IU/day (or 100 µg) of vitamin D3 in total to be safe long-term.Most calculators only use body weight as a variable. But since vitamin D needs also depend on genetics and lifestyle (especially sun exposure), treat the result with caution and recheck your blood after an initial loading phase or after three months of supplementation.If levels remain low or seem off despite supplementation, check parathyroid hormone (PTH) – a high value may indicate a functional vitamin D deficiency. Some experts also recommend testing the active form 1,25-OH.For high-dose, long-term supplementation of vitamin D, you should also take at least 100–200 µg of vitamin K2 (as MK-7, all-trans) – many D3 supplements already include K2.Calcium and magnesium levels should also be considered.Vitamin E – Underestimated, but not harmlessWhat is it good for?Vitamin E is a powerful antioxidant that protects our cell membranes from oxidative stress. It also supports the immune system, helps maintain blood vessel health, protects nerves, and reduces inflammation.Deficiencies are rare but can occur with fat malabsorption disorders or certain genetic predispositions, and symptoms can vary: dry eyes, muscle weakness, light sensitivity, increased infection risk, or delayed wound healing.Too much is too much?Years ago, vitamin E was widely used in Germany, often in high doses as a preventive measure. The problem: daily doses over 1,000 mg can inhibit blood clotting. Anyone taking blood thinners or with a clotting disorder is at risk of internal bleeding.Excessive vitamin E can also interfere with vitamin K metabolism.Note: EFSA considers up to 300 mg (or 447 IU) per day in total to be safe long-term.What should I do? A target serum level for alpha-tocopherol is around 20 mg/l or 46 µmol/l. Testing should be done fasting to avoid distortion from dietary fats.If supplementing long-term at high doses, monitor vitamin K status (e.g., via ucOsteocalcin).Hint: Always take vitamin C too – it can recycle oxidized vitamin E!Side note: Alpha-tocopherol is only one of eight forms of vitamin E.Iron – Energiser or silent danger?What is it good for?Without iron, there’s no oxygen transport – that’s a given. Iron is used in hemoglobin and many enzymes and is crucial for mitochondrial energy production, cognitive performance (via neurotransmitters), and immune function.Iron deficiency is common – especially, but not only, in women with menstruation. Typical symptoms include fatigue, paleness, concentration problems, susceptibility to infections, and hair loss.Too much is too much?Definitely. Iron is also a powerful oxidant. Too much leads to free radical formation, damaging cells – especially in the liver, heart, and joints. Symptoms often appear only after years, which is why regular lab checks are so important!Especially dangerous: genetic iron metabolism disorders like hemochromatosis (C282Y, H63D).EFSA considers up to 40 mg of total daily iron intake to be safe long-term.What should I do?Supplementing iron can be tricky, as many people don’t tolerate common iron supplements well – it’s worth trying different forms (like orotate or bisglycinate) and timing (ideally on an empty stomach with some vitamin C, and away from other minerals).At minimum, ferritin (iron stores) should be tested – a target serum level is about 100–150 µg/l for women and around 200 µg/l for men.Also important for interpretation: transferrin saturation (target ~35%) and CRP, since ferritin can rise in inflammation even if iron is low.Zinc – Immune turbo with side effectsWhat is it good for?Zinc is involved in over 300 enzymatic reactions – including wound healing, insulin metabolism, DNA replication and transcription, antioxidant defense, immune function, hormone production (e.g., testosterone), and cell division.According to experts like Dr. Orfanos-Boeckel, zinc deficiency is not rare. The immune system suffers, skin becomes more vulnerable, wounds heal more slowly, taste perception decreases, and libido drops.Too much is too much?Absolutely. Too much zinc can cause nausea, dizziness, headaches, stomach upset, vomiting, and loss of appetite.Long-term high-dose zinc intake can reduce magnesium absorption and lead to copper deficiency. Zinc blocks copper absorption in the gut – which can, over time, cause anemia, disturbed fat metabolism (low HDL cholesterol), nerve damage, and increased susceptibility to infections.EFSA considers up to 25 mg of zinc per day in total to be safe long-term.What could I do?The best way to assess zinc status is with a full blood test – it’s more stable than serum levels. A target value is around 6 to 7 mg/l.If supplementing zinc, you should always keep an eye on your copper levels – (spoiler: copper will be covered in Part 2 of this article).Another hint for supplementation: Chris Masterjohn recommends splitting larger zinc doses – no more than 15 mg at a time.Copper – Between Deficiency and ToxicityWhat is it good for?Copper is an essential trace element needed for iron metabolism and blood formation, the synthesis of neurotransmitters (dopamine, norepinephrine, and adrenaline), nerve function, bones, tendons, skin, hair, and antioxidant processes. It plays a role in enzymes like superoxide dismutase and is indispensable for cellular respiration (mitochondria) and detoxification.How widespread a deficiency is, is hard to say. It can occur especially with long-term zinc supplementation, chronic illness, or absorption disorders.Too much is too much?Yes, because copper – like iron – is a strong oxidant!Overload must be avoided at all costs – especially in cases of genetic copper storage disorder (Wilson’s disease, ATP7B), where copper accumulates in the liver and brain and causes severe damage.So what could I do?Before supplementing copper, you should have your copper levels tested. A potential target value in whole blood is around 1 mg/L.Also monitor copper levels when supplementing high-dose zinc over the long term. If levels are abnormal, ceruloplasmin should also be checked.If you find a deficiency and want to supplement, avoid taking copper with other trace elements or vitamin C.Note that EFSA considers up to 5 mg of total daily copper intake (from all sources) to be safe long-term.Important note: If you’re pregnant, be especially cautious with copper supplementation – even if a deficiency is confirmed.Selenium – Helpful in Traces, Harmful in ExcessWhat is it good for?Selenium protects cells from oxidative damage as part of glutathione peroxidase and other antioxidant enzymes. It supports immune defense and the elimination of cancer cells. It’s crucial for thyroid function, particularly in converting T4 to T3.A deficiency may contribute to fatigue, muscle weakness, fertility issues, inflammation, and autoimmune diseases.Too much is too much?Yes: High doses are toxic. The body stores selenium in muscle tissue and liver, so long-term high intake can be problematic.Symptoms of overdose include hair loss, brittle nails, garlic-like breath odor, and neurological issues.So what could I do?Test your selenium status in whole blood. A potential target range is 140–160 µg/L – and should never exceed 230 µg/L!Before supplementing, thyroid values (TSH, fT3, fT4) and iodine should also be tested.If deficient and supplementing, avoid taking selenium together with vitamin C.Please be aware: EFSA considers a daily selenium intake of up to 255 µg safe for long-term use.Iodine – Important, But Not Equally for EveryoneWhat is it good for?Iodine is mostly associated with the thyroid – rightfully so. It's part of the hormones T3 and T4, influencing energy metabolism, brain development, and general well-being – not alone, but in interaction with selenium, for example.Despite iodized salt, iodine deficiency is still common in Germany, leading to goiter, fatigue, concentration problems, cold sensitivity, and hormonal imbalances.Too much is too much?Excess – especially from high-dose supplements or seaweed – can be harmful. In those with autoimmune predispositions (e.g., Hashimoto’s), too much iodine can trigger flare-ups.You may read about seemingly massive iodine intake in the Japanese population via diet rich in fish and seaweed. But can that really be extrapolated to others, especially if one’s thyroid is used to low iodine? Better test than guess!So what could I do?A reliable diagnosis can be done via a 24-hour urine collection. A target range is 100–200 µg/L. Alternatively, serum iodine can be measured: 80–100 µg/L is a potential target.Always check TSH, fT3, fT4, and selenium before supplementing iodine.EFSA considers up to 600 µg daily iodine intake as safe long-term.Manganese – Rarely Considered, Potentially RiskyWhat is it good for?Needed in trace amounts, manganese is important for bone metabolism, gluconeogenesis, antioxidant processes, and amino acid metabolism. It supports enzymes like mitochondrial superoxide dismutase and arginase.Deficiency is rare but may cause growth issues, muscle weakness, fertility problems, and poor wound healing.Digression: By doing a lab test some years ago I found out that I had a major deficiency and came across two studies suggesting manganese’s cardiovascular relevance: One study links low levels to increased atherosclerosis, the other study suggests a therapeutic role in treating it.Too much is too much?Definitely! Manganese can accumulate in the brain and trigger Parkinson-like symptoms, tremors, and speech disorders. Especially risky for people exposed industrially or taking high-dose supplements long-term.So what could I do?Manganese is tested in whole blood. A potential target is 10 µg/L.Note: EFSA has not set a daily safe intake. The NIH lists 11 mg/day from all sources as the upper limit.Important general note on mineral and trace element supplementation (e.g., manganese, copper, selenium, iron, zinc, magnesium, calcium, potassium): High doses of one substance can disrupt the balance and alter levels of others. So always monitor all values when supplementing “heavily.”Calcium & Potassium – Sound Harmless, But Aren’tBoth are minerals with electrolyte activity, closely tied to nerve and muscle physiology. They influence each other, e.g., in heart rhythm or neuromuscular signal transmission. They're often measured but rarely interpreted functionally.Calcium – What is it good for?Much more than just strong bones and teeth. Calcium plays a central role in nearly every cell, regulates nerve and muscle excitability, blood clotting, enzyme activity, and hormone release.Deficiency can cause brittle bones, cramps, numbness, arrhythmias, or irritability. Mild deficiency may go unnoticed for years while the body pulls calcium from bones to keep blood levels stable – leading to osteoporosis.Calcium – Too much is too much?Yes, and faster than expected. Especially if combined with high-dose vitamin D, the risk of hypercalcemia increases. Symptoms: nausea, constipation, weakness, confusion, kidney stones, or even kidney failure.Chronic high levels may cause soft tissue calcification – raising cardiovascular risks.Calcium – So what could I do?If supplementing calcium – or high-dose vitamin D – measure serum calcium (target: 2.45 mmol/L) or whole blood calcium (target: 60 mg/L).EFSA considers up to 2,500 mg/day safe for long-term use.If you suspect overload, check parathyroid hormone and urinary calcium.A normal blood calcium level doesn’t rule out calcium metabolism issues – the body compensates for a long time.Magnesium should always be considered in evaluation, as it’s closely linked to calcium.Potassium – What is it good for? Potassium is crucial for fluid balance, blood pressure, nerve and muscle signaling, and heart rhythm regulation. Think of it as the body’s “power supply” – no electric activity in heart, brain, or muscles without it.There’s growing buzz around potassium’s blood pressure-lowering effects when substituting sodium.Deficiency may show up as fatigue, muscle weakness, constipation, arrhythmias, or cramps.Potassium – Too much is too much?Absolutely. High potassium levels in the blood are a medical emergency. Even mild elevation can be dangerous due to altered cell excitability – particularly affecting the heart, risking fatal arrhythmias or cardiac arrest.Uncontrolled supplementation – especially with kidney dysfunction or certain medications (e.g., ACE inhibitors) – can quickly become dangerous.EFSA currently makes no statement on a safe daily intake of potassium.Potassium – So what could I do?Anyone supplementing potassium (e.g., for high blood pressure) should first check kidney function (creatinine, urea, albumin) and monitor potassium in the blood.A target range might be 4–5 mmol/L in serum or about 1600 mg/L in whole blood.If levels are high: don’t panic – retest first. Sample handling can skew results!Magnesium should also be monitored, as it is functionally tied to potassium, e.g., in heart rhythm regulation.Conclusion: Testing Helps – Before and Again LaterWith all these micronutrients, the rule is: what’s meant to help can also harm – especially if dosed incorrectly!Fat-soluble vitamins and trace elements accumulate in the body. Symptoms of excess develop slowly and are often vague. That means toxicity often goes unnoticed – and becomes a real danger.These listed micronutrients are essential – vital! But too much can harm you! And what’s “too much” is highly individual, depending on lifestyle (diet, exercise, stress), age, medical conditions, medications, and genetics.Only when you know your levels can you supplement effectively – and then test again. Your metabolism is unique and complex!

Top 10 supplements you can safely take without a lab test
Antioxidants
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11 min read

Top 10 supplements you can safely take without a lab test

They do exist! These 10 supplements can usually be taken without any problems – no need for blood tests or other diagnostics.You already understand that it generally makes sense to first check whether you actually have a deficiency before taking a supplement. The “watering can” principle ("I’ll just take whatever my favorite health influencers recommend") may be easy to follow but can go wrong. Because with some micronutrients (and other supplements), too much can do real harm. This mainly applies to fat-soluble vitamins and trace elements. More on that in one of the upcoming articles.Today’s focus is on the exceptions to the “test first, then take” rule: Not every vital nutrient needs to be tested in the blood beforehand. For some, the benefits are clear even without numbers, the risks are manageable, and deficiency is not unlikely. But don't get me wrong: I don't say everybody has to supplement these compounds – it's a very individual decision and this article hopefully helps you a bit.And: "just take it" doesn't mean "pour it in blindly". That’s why you’ll find here a nuanced list of ten micronutrients that you can usually start with even without lab results – sometimes with a note on when it might still make sense to take a closer look.1. Magnesium – the underestimated all-rounderWhy should I consider to supplement?Magnesium is involved in over 300 enzymatic reactions – from muscle relaxation and energy production to stress regulation. The need increases with sports, stress, caffeine, or medication use (e.g. proton pump inhibitors).Experts assume a widespread deficiency.The different forms of magnesium are worth their own article, but with citrate, malate, and bisglycinate, you're very likely making a good choice. The NRV (Nutrient Reference Value – the amount a healthy person should consume daily to prevent deficiency symptoms) for magnesium is 375 mg.Two notes: To get 375 mg of elemental magnesium, you often need more than 3 grams of the compound depending on the form. And if you exercise or are under stress, your need is probably much higher.Either way: A supplement with 300 mg per day won’t hurt you.What happens in case of overdose?That’s the practical part: too much magnesium usually leads "only" to acute diarrhea – if so, try to switch to Bisglycinate (also see Glycine, below), Malate or Taurate (also see Taurine, below).And if I want to test anyway?Labs often measure serum values, but these are not very meaningful since most magnesium is stored inside cells. If you want to know more precisely, invest in a whole blood mineral analysis.2. Vitamin C – the water-soluble classicWhy should I consider to supplement?Vitamin C is essential for immune function, skin, connective tissue, and as an antioxidant. The need increases with physical stress, infections, injuries, inflammations – practically all the time.For few micronutrients are the recommended amounts so widely debated: The NRV is 80 mg daily, while Linus Pauling took up to 18 g daily in old age – spread throughout the day. A daily supplementation of 200 mg up to 500 mg is probably quite reasonable; during acute infections or after injury/surgery, possibly even more.Important: Do not take together with selenium!Otherwise, the form doesn’t matter much. “Ester-C” (a buffered form) is often recommended, as it’s apparently better tolerated by sensitive stomachs and seems to keep blood levels elevated longer.What happens in case of overdose?High doses (several grams per day) can cause diarrhea and, in sensitive individuals or people with a history of kidney disease, kidney stones.And if I want to test anyway?Since the separated plasma must be immediately frozen and protected from light, it’s best to have the blood sample taken directly at the lab.3. NAC (N-Acetylcysteine) – cell protection and mucus dissolverWhy should I consider to supplement?NAC boosts the body’s own production of glutathione – one of the most important antioxidants in the body. Especially helpful in cases of oxidative stress, environmental pollution, or (chronic) inflammation.NAC also acts directly on the lungs, as a classic mucus dissolver and as protection against fine dust and other air pollutants. More.Usual dosage: 600 mg, once, twice or thrice daily.What happens in case of overdose?Very high doses (more than 2–3 g) may cause nausea, vomiting, or diarrhea.If you have asthma, histamine or sulfur intolerance, you should be cautious. Do not take during pregnancy or breastfeeding.And if I want to test anyway?Cysteine is measurable in the blood but rarely tested, even in labs that offer amino acid profiles. Glutathione can be measured as a target structure, but it is relatively expensive.4. Glycine or Collagen – for joints, sleep, and structureWhy should I consider to supplement?Glycine is the most common amino acid in connective tissue and has a calming effect on the nervous system. With glycine or in combination with collagen peptides, you support skin, joints, regeneration, and sleep.You can use glycine as a mild sweetener and enjoy 3-5 grams or up to 10 grams per day or even more if you follow the protocol of Siim Land.What happens in case of overdose?Very high doses (over 15 g/day) can cause stomach discomfort, abdominal pain and nausea.And if I want to test anyway?Labs that offer blood tests for amino acids usually include glycine. However, it seems to be rare for glycine deficiency to occur in isolation.5. MAP (Master Amino Pattern) – efficient protein sourceWhy should I consider to supplement?MAP (also called EAA – Essential Amino Acids) provides the eight essential amino acids in the optimal ratio – almost completely bioavailable. Ideal for sports, aging, regeneration, or low-protein diets.With MAP, nearly all the contained protein is actually utilized by the body – about two to three times more efficiently than conventional whey protein – source: manufacturer information and studies by Lucà-Moretti. Common intake: 5 to 10 grams daily – or calculate your daily protein need, subtract your dietary protein, and take about the half of the gap as MAP.One hint: If you try a MAP/EAA powder, you should be aware that especially the amino acid L-Methionine does not taste too well if it gets in contact with water – I prefer to take capsules or tablets.What happens in case of overdose?The amino acids are either fully utilized or excreted. Virtually risk-free – except maybe for your wallet.And if I want to test anyway?Amino acid profiles are available in many labs, but relatively expensive. For a first look, the standard lab value “total protein” is a good start.6. Vitamin B-Complex – the underrated energy sourceWhy should I consider to supplement?B vitamins are crucial for energy, nerves, detoxification, and mental performance. Particularly useful during stress, physical activity, alcohol consumption, medication use, vegan diets, chronic inflammation, or pregnancy. Many experts report widespread deficiencies.It’s important to choose products with bioactive forms (e.g. P5P for vitamin B6). Even high-dose B-complex supplements are usually still within a safe range.What happens in case of overdose?B vitamins are water-soluble and excess amounts are excreted.Exception: B6 – consistently high doses can lead to nerve damage. So when in doubt, go for a product with a “not too high” dose (up to 25 mg) of vitamin B6.One note: if you observe your urine to become shiny yellow, sometimes appearing almost fluorescent, it’s usually a harmless sign of excess Vitamin B2, being excreted through the kidneys. You don’t like yellow? Ever thought about taking beetroot or Methylene Blue? ;)And if I want to test anyway?If you want to check your vitamin B levels, make sure the lab measures the bioactive forms.7. Choline – Brain Nutrient with Liver FunctionWhy should I consider to supplement?Choline is a precursor of acetylcholine (a neurotransmitter responsible for attention, concentration, and learning), supports the liver, and is essential for cell membranes. Particularly relevant for vegan diets, pregnancy, or high mental demands.Chris Masterjohn states that a Choline deficiency might be one cause of the “non alcoholic fatty liver” pandemic.Once again, it depends on the form: Avoid Choline Bitartrate – it’s cheap but poorly bioavailable and leads to high TMA/TMAO levels. Recommended are phosphatidylcholine (e.g., in lecithin), Alpha-GPC, and CDP Choline (Citicoline), with the latter two having a stronger effect on neurotransmitters in the brain.The assumed daily need is about 500 mg of pure choline (equivalent to about 4 eggs or ~15 g of lecithin powder), or twice as much for people with genetic polymorphisms (especially PEMT or MTHFR).What happens in case of overdose?Very high doses (more than 3.5 g/day) can cause fishy body odor (a sign of excessive TMA production), slight blood pressure drops, sweating, and even diarrhea or vomiting.One recent study found a correlation of Choline intake and the risk of type 2 diabetes. So the “more helps more” principle does not apply here either.And if I want to test anyway?Direct choline tests are rarely offered. There are some secondary biomarkers but they need to be interpreted correctly taking some factors into account. In this case, a genetic test especially for PEMT would be more insightful than blood work.8. Coenzyme Q10 – Mitochondrial CatalystWhy should I consider to supplement?Coenzyme Q10 is a vitamin-like compound essential for mitochondrial function, energy (ATP) production, lipid profile regulation, and cellular protection (as a fat-soluble antioxidant). The body’s own production declines with age – often along with energy levels.Note: If you take statins to lower cholesterol, you should strongly consider to supplement with Q10!There are two forms of Q10: Ubiquinone is cheaper, Ubiquinol possibly more effective. Some studies show better absorption with Ubiquinol, others no difference. Experts usually suggest using Ubiquinol with age to reduce the conversion burden.A usual dose is 100 to 200 mg daily – potentially more the older you get and short term after infections, injuries, or toxin exposure.What happens in case of overdose?Higher doses (above 300 mg) may occasionally cause sleep issues or stomach irritation.And if I want to test anyway?Not crucial, but nothing speaks against checking – except perhaps cost and effort. Personally, my Q10 level was surprisingly low after COVID-19, and I significantly increased my dose.9. Creatine – For Muscle Power and Brain PerformanceWhy should I consider to supplement?Creatine improves muscle strength, supports recovery, and boosts mental performance – especially in older adults or those on vegetarian diets.Usually, 5 grams per day are recommended. Recently, higher doses are being tested, e.g., to support cognitive function during sleep deprivation.What happens in case of overdose?Generally well tolerated. Very high doses can cause water retention or mild gastrointestinal discomfort. And: Creatine does not cause hair loss (for most people), as far as we currently know.And if I want to test anyway?Rare and not very meaningful.10. Taurine – Cell Protector for Heart and BrainWhy should I consider to supplement?Taurine regulates cell volume, calcium flow, and protects the heart and nervous system. Particularly beneficial in stress, sport performance, high blood pressure, blood sugar issues, or vegetarian diets – as it is almost absent from plant foods.In recent years, taurine has become a focus of longevity research, showing many benefits and virtually no side effects.Recommended dosages range from 500 mg up to 10 g daily.What happens in case of overdose?Taurine is considered very safe – even high doses are well tolerated in the long term. In sensitive individuals, very high doses may cause fatigue or blood pressure drops.And if I want to test anyway?Rarely done, but sometimes included in amino acid panels.Bonus: Micronutrients You Probably Need More Of – But Should Test FirstThe following nutrients are important and deficiencies are common, especially without supplementation. However, they also carry risks if overdosed. So here, more is not always better – testing or deeper consultation is worthwhile:Vitamin D – To reach toxic levels usually requires very high doses for a long time. But from values above 50 ng/ml, your calcium levels should be monitored, according to chinese government. Vitamin D tests are common and easy.Omega-3 – The optimal omega-3 index (blood test!) is 8–11%, so not unlimited. Too high levels may be linked to arrhythmias. Expert recommendations around 1.5 g DHA/EPA daily are likely safe and effective, but occasional testing of your index is advised.Selenium – A narrow margin: German soils are low in selenium, so deficiency is likely. The US is the opposite. Selenium is crucial not only for thyroid hormone conversion (T4 to T3), but also for a balanced immune response and protection against oxidative stress. Both deficiency and excess can be harmful – better test before supplementing!Iodine – Like selenium: deficiency is common in Germany, while Japan has very high dietary intake. The thyroid depends on iodine to produce hormones. But if your thyroid function is already out of balance (e.g. Hashimoto’s or hyperthyroidism), high-dose iodine could trigger flare-ups or worsen symptoms. Better test first and/or consult an expert!Conclusion:You don’t need to do a blood test for every supplement. But you should know what you’re doing – and why. With the ten micronutrients listed above, you can start with confidence. And if you're unsure about the "bonus" nutrients: a drop of blood or saliva can often bring more clarity than the fourth health podcast ;)