The Kosher Longevity Library
Tier-1 supplements ranked by human RCT evidence
Evidence last reviewedMay 2026
Kosher status is product-specific and can change. Always verify the kosher certification symbol on the exact bottle, lot, package size, country of distribution, and current formulation before purchase. Certification can change between batches and between markets.
About the citations on this page. Every linked trial opens the original PubMed record so you can review the study yourself. Each evidence block also includes a What it did not prove note so the strength of the claim is clear.
Tier 1 — Multiple human RCTs, consistent outcomes
Tier 2 — Strong human evidence, some inconsistency
Tier 3 — Limited human trials, promising mechanism
Tier 4 — Preclinical / mouse-only — flagged, not ranked
Rank
Supplement
Evidence
Kosher Status
Key Human RCT
Grade
01
EPA/DHA Omega-3
Fish oil or algal (vegan). 2–4 g/day EPA-dominant for CV risk.
Tier 1
OU / OK / Star-K
OU-Fish ok
Pareve (algal)
REDUCE-IT (NEJM 2019) ↗
25% MACE reduction · n=8,179
PubMed ↗REDUCE-IT (NEJM 2019): 25% MACE reduction with 4 g/d icosapent ethyl.
25% MACE reduction · n=8,179
PubMed ↗REDUCE-IT (NEJM 2019): 25% MACE reduction with 4 g/d icosapent ethyl.
Kosher Evidence Card — EPA/DHA Omega-3
- Evidence Tier
- Tier 1
- Kosher Status
- OU · OK · Star-K certified products available
- Pareve / Dairy / Fish
- OU-Fish (fish oil) or Pareve (algal-derived)
- Capsule Shell
- Fish gelatin (OU-F), bovine kosher gelatin, or HPMC — verify on label
- Medication Caution
- Anticoagulants/antiplatelets (bleeding risk); discuss with physician before surgery
- Test Before Use
- Omega-3 Index (target 8–12%), triglycerides, ApoB
- Retest Marker
- Omega-3 Index at 3–4 months; lipid panel at 3 months
- Ask Your Rav About
- Fish gelatin acceptability for your community; whether fish-derived oil may be eaten alongside meat meals
Human RCTREDUCE-IT · 4 g/d icosapent ethyl · n=8,179 statin-treated adults with elevated triglycerides25% relative reduction in major adverse cardiovascular events vs. placebo over a median 4.9 years of follow-up.REDUCE-IT used purified icosapent ethyl (EPA only) at a prescription-strength dose. Standard over-the-counter mixed EPA/DHA fish oil at 1 g/d has not shown the same MACE benefit in trials like STRENGTH or ASCEND.
02
Creatine Monohydrate
3–5 g/day. Sarcopenia, strength, cognition in older adults.
Tier 1
Pareve (synthetic)
OU / Badatz available
2025 Meta-Analysis ↗
muscle mass + grip strength · adults 50+
PubMed ↗2025 meta-analysis (PMC, older adults): creatine + resistance training improves muscle mass, function, grip strength after age 50.
muscle mass + grip strength · adults 50+
PubMed ↗2025 meta-analysis (PMC, older adults): creatine + resistance training improves muscle mass, function, grip strength after age 50.
Kosher Evidence Card — Creatine Monohydrate
- Evidence Tier
- Tier 1
- Human Evidence Type
- 500+ RCTs; multiple meta-analyses in older adults
- Kosher Status
- OU, OK, and Badatz-certified options available (synthetic, non-animal origin)
- Pareve / Dairy / Fish
- Pareve (synthetic)
- Capsule Shell
- Most users take powder — no shell. Capsule forms: prefer HPMC or kosher-certified gelatin
- Medication Caution
- Caution with nephrotoxic drugs; hydrate well; not for advanced CKD without supervision
- Test Before Use
- eGFR / creatinine baseline (creatine raises serum creatinine without harming kidneys)
- Retest Marker
- Grip strength, lean mass, eGFR at 3–6 months
- Ask Your Rav About
- Use on Shabbat (powder vs. capsule); Pesach kitniyot-derivative status if synthesized from corn-derived intermediates
2025 systematic review · creatine + resistance training in adults >50 · pooled across multiple RCTsConsistent improvements in muscle mass, strength, and physical function vs. resistance training alone. Decades of safety data in healthy adults at 3–5 g/d.No randomized trial has demonstrated a lifespan or all-cause mortality benefit in humans. Most older-adult trials are 12–52 weeks; very long-term outcomes are not characterized.
03
Vitamin D3 (Lichen-Derived)
1,000–2,000 IU/day; titrate to 25(OH)D 40–60 ng/mL.
Tier 1
Pareve (lichen)
Plant-source
Avoid lanolin D3 if pareve required
VITAL (NEJM 2019) ↗
n=25,871 · cancer mortality signal
PubMed ↗VITAL (NEJM 2019, n=25,871): 2,000 IU/d showed signal for reduced cancer mortality on latency-adjusted analyses.
n=25,871 · cancer mortality signal
PubMed ↗VITAL (NEJM 2019, n=25,871): 2,000 IU/d showed signal for reduced cancer mortality on latency-adjusted analyses.
Kosher Evidence Card — Vitamin D3 (Lichen-Derived)
- Evidence Tier
- Tier 1
- Human Evidence Type
- VITAL trial + multiple meta-analyses; latency-adjusted mortality signal
- Kosher Status
- Lichen-derived D3 — OU/OK certified options available. Avoid lanolin-derived D3 if pareve required.
- Pareve / Dairy / Fish
- Pareve (lichen). Lanolin-derived = derived from sheep wool wax — ask your rav.
- Capsule Shell
- Softgel (often bovine or fish gelatin) or HPMC — verify; many lichen D3 brands use HPMC pareve
- Medication Caution
- Thiazide diuretics + high-dose D = hypercalcemia risk; monitor calcium
- Test Before Use
- Serum 25(OH)D, calcium, PTH
- Retest Marker
- 25(OH)D at 3 months (target 40–60 ng/mL)
- Ask Your Rav About
- Acceptability of lanolin-derived D3 (most poskim permit; some communities prefer lichen); use of softgels containing non-kosher gelatin in choleh contexts
Human RCTVITAL · vitamin D3 2,000 IU/d vs. placebo · n=25,871 adults ≥50No reduction in primary endpoints. Latency-adjusted secondary analyses showed a signal for reduced cancer mortality after the first 2 years.VITAL enrolled mostly D-replete adults at baseline. Benefit in deficient populations (25(OH)D < 20 ng/mL) and on bone-fracture endpoints requires separate trials. D3 dose, target serum level, and duration to retest should be individualized with your physician.
04
Magnesium Glycinate
200–400 mg elemental/day. Sleep, BP, glucose, depleted by PPIs & diuretics.
Tier 1
Pareve
OU / OK common
Zhang 2016 ↗
34 RCTs · BP ↓ · n=2,028
PubMed ↗Zhang 2016 meta-analysis (Hypertension, 34 RCTs, n=2,028): ~2 mmHg systolic BP reduction; improved sleep latency at 320–400 mg/d.
34 RCTs · BP ↓ · n=2,028
PubMed ↗Zhang 2016 meta-analysis (Hypertension, 34 RCTs, n=2,028): ~2 mmHg systolic BP reduction; improved sleep latency at 320–400 mg/d.
Kosher Evidence Card — Magnesium Glycinate
- Evidence Tier
- Tier 1
- Human Evidence Type
- RCT meta-analyses for BP, sleep latency, insulin sensitivity
- Kosher Status
- OU / OK / Star-K commonly certified
- Pareve / Dairy / Fish
- Pareve
- Capsule Shell
- HPMC pareve is widely available; verify on bottle
- Medication Caution
- Use cautiously with renal disease, bisphosphonates, certain antibiotics (separate by 2 hours)
- Test Before Use
- RBC magnesium (more sensitive than serum); eGFR
- Retest Marker
- RBC magnesium at 3 months; sleep quality and BP self-tracking
- Ask Your Rav About
- Glycine source if fermentation-derived from non-kosher substrate — most certified brands clear this concern
Zhang 2016 · oral magnesium supplementation · 34 RCTs, n=2,028 adultsPooled systolic BP reduction of −2.00 mmHg (95% CI −0.43 to −3.58) and diastolic −1.78 mmHg vs. placebo. Effect was greatest at ≥300 mg/d for ≥1 month.BP reductions are modest at the population level. Sleep and insulin sensitivity benefits come from separate, smaller trials — not from this BP meta-analysis. Glycinate form is preferred for tolerability but the meta-analysis pooled multiple magnesium salts.
05
NMN — β-Nicotinamide Mononucleotide
250–500 mg/day. NAD+ precursor.
Tier 2
Pareve
NutraBio & others certified
Verify capsule shell
Yoshino 2021 (Science) ↗
insulin sensitivity ↑ · n=25
PubMed ↗Yoshino 2021 (Science): 250 mg/d improved muscle insulin sensitivity in postmenopausal women with prediabetes. Mortality not yet established.
insulin sensitivity ↑ · n=25
PubMed ↗Yoshino 2021 (Science): 250 mg/d improved muscle insulin sensitivity in postmenopausal women with prediabetes. Mortality not yet established.
Kosher Evidence Card — NMN
- Evidence Tier
- Tier 2 — promising; mortality endpoints not yet established
- Human Evidence Type
- Yoshino 2021 (Science) + smaller RCTs on insulin sensitivity and walking distance
- Kosher Status
- NutraBio and other brands carry OU/OK certification; verify on current label
- Pareve / Dairy / Fish
- Pareve (microbial fermentation)
- Capsule Shell
- Verify shell — HPMC preferred for pareve users
- Medication Caution
- Limited drug-interaction data; theoretical caution with active cancer; discuss with physician
- Test Before Use
- HOMA-IR, fasting glucose, ApoB, hsCRP
- Retest Marker
- HOMA-IR, fasting glucose at 12 weeks
- Ask Your Rav About
- FDA NMN-as-drug status (US) and whether your community treats it as nutraceutical vs. medication; fermentation substrate (corn = kitniyot question on Pesach)
Human RCTYoshino 2021 · NMN 250 mg/d vs. placebo · n=25 postmenopausal women with prediabetes · 10 weeks25% increase in muscle insulin sensitivity vs. placebo. Improvements in muscle remodeling pathways on biopsy.Single small trial in a specific population (prediabetic, postmenopausal women). No mortality, longevity, or hard cardiovascular endpoints. Optimal dose, duration, and benefit in healthy adults remain unproven. Larger confirmatory RCTs are needed.
06
GlyNAC (Glycine + N-Acetylcysteine)
1:1 ratio, ~100 mg/kg each, divided. Glutathione restoration.
Tier 2
Pareve (amino acids)
Confirm NAC source — sometimes fermentation-derived
Kumar 2023 (J Gerontol) ↗
16-week RCT · glutathione + mitochondria
PubMed ↗Kumar 2023 (J Gerontol): 16-week GlyNAC RCT improved oxidative stress, mitochondrial function, insulin resistance, strength in older adults.
16-week RCT · glutathione + mitochondria
PubMed ↗Kumar 2023 (J Gerontol): 16-week GlyNAC RCT improved oxidative stress, mitochondrial function, insulin resistance, strength in older adults.
Kosher Evidence Card — GlyNAC (Glycine + NAC)
- Evidence Tier
- Tier 2
- Human Evidence Type
- Kumar 2023 RCT in older adults; pilot trials in HIV+ adults and youth metabolic syndrome
- Kosher Status
- Some brands certified; many uncertified — verify both glycine and NAC are kosher-sourced
- Pareve / Dairy / Fish
- Pareve (amino acids), assuming fermentation substrate is kosher
- Capsule Shell
- Often two large HPMC capsules per dose; verify shell on label
- Medication Caution
- NAC may interact with nitroglycerin and certain chemotherapies; ask physician
- Test Before Use
- hsCRP, fasting glucose, HOMA-IR; consider GSH/GSSG if available
- Retest Marker
- hsCRP and HOMA-IR at 12–16 weeks
- Ask Your Rav About
- NAC source (fermentation can be from non-kosher media); use during fasts (Tisha B'Av, Yom Kippur) where amino acids may be considered food rather than medication
Human RCTKumar 2023 · GlyNAC (glycine + N-acetylcysteine, 1:1) · 16-week RCT in older adultsImprovements in glutathione, oxidative stress, mitochondrial function, insulin resistance, body composition, and strength vs. placebo.Small single-center trial. No mortality or longevity endpoints. Long-term safety at the studied dose (~100 mg/kg of each amino acid) is not characterized. Independent replication is pending.
07
Curcumin (Bioavailable Form)
500–1000 mg/day standardized; bioavailable extract (e.g., phytosomal).
Tier 3
Pareve
OU / OK available
Phytosomal forms may be dairy-derived (lecithin)
Meriva RCT 2010 ↗
hsCRP ↓ · knee pain ↓
PubMed ↗Meriva RCT (Panminerva Med 2010): modest reductions in hsCRP and knee pain; longevity endpoints not yet demonstrated in humans.
hsCRP ↓ · knee pain ↓
PubMed ↗Meriva RCT (Panminerva Med 2010): modest reductions in hsCRP and knee pain; longevity endpoints not yet demonstrated in humans.
Kosher Evidence Card — Curcumin
- Evidence Tier
- Tier 3 — promising biomarker shifts; mortality endpoints not yet shown
- Human Evidence Type
- Multiple RCTs: hsCRP ↓, knee pain ↓ (Meriva); no long-term mortality trials
- Kosher Status
- OU / OK available; phytosomal forms require careful sourcing
- Pareve / Dairy / Fish
- Plant-derived — but phytosomal/lecithin formulations may be soy- or dairy-derived (often dairy lecithin). Read label.
- Capsule Shell
- HPMC or gelatin; phytosomal liquid filled in softgels — verify both shell and oil base
- Medication Caution
- Antiplatelets/anticoagulants; CYP3A4/2D6 substrates; iron absorption with high doses
- Test Before Use
- hsCRP, lipid panel; pain self-rating baseline if joint-focused
- Retest Marker
- hsCRP at 8–12 weeks; symptom diary weekly
- Ask Your Rav About
- Phytosomal carrier source (dairy lecithin = dairy status); piperine-containing combinations if pepper-blend kosher certification unclear
Human RCTMeriva osteoarthritis RCT · curcumin phytosome 1 g/d vs. standard care · n=100 with knee OA · 3 monthsSignificant reductions in pain, stiffness, and inflammatory markers (hsCRP) vs. control; improved walking distance.No longevity or mortality endpoints. Open-label design (not double-blind). Curcumin bioavailability varies enormously between brands and formulations — results do not transfer to plain turmeric extracts.
Citations: REDUCE-IT (NEJM) · VITAL secondary analyses · Creatine in older adults (2025 review) · OU Kosher: Nutraceuticals · Star-K Medications Guide · Chabad Kosher Symbols.