A single 0–100 rating combining three factors: how much peer-reviewed research supports it, how effective it proves in practice, and how safe it is for most adults. Higher numbers reflect a stronger overall case.

Grade A: multiple high-quality human trials with consistent results. Grade B: solid evidence with minor gaps. Grade C: mixed or limited human data. Grade D: weak, preclinical, or anecdotal only.

Safe: well-tolerated by most at typical doses, side effects rare and mild. Caution: dose or condition-dependent risks, monitor intake. Unsafe: meaningful risk of harm without medical supervision.