Vitalspell

Evidence-based supplement science — what works, what doesn't, and why

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Close-up of fish oil capsules spilling from a bottle on white background
Supplements

Fish oil supplements face mounting evidence of limited benefits and real risks

A growing body of research suggests fish oil supplements may not deliver the broad health benefits consumers expect and could pose risks including increased atrial fibrillation and possible cognitive decline in older adults.

Sera Voss
Supplements

Brain health supplements: what the evidence says about what works

Brain health supplements are a multibillion-dollar market built on promises most products cannot back. Only multivitamins and creatine have consistent trial data, while most other products sell on claims the research simply does not support.

Tess Lindqvist
Ginkgo biloba leaves and herbal capsules arranged on a white surface
Supplements

Akkermansia muciniphila: what the evidence actually says about the internet's favorite probiotic

Akkermansia muciniphila has attracted more supplement-industry attention than any microbe since Lactobacillus. Here is what the human trials actually show about weight loss, blood sugar, gut barrier repair, and the other claims being made.

Dr. Kiran Patel
Close-up of bacteria cultures in a petri dish
Supplements

Vitamin B12 and muscle mitochondria: what the latest research reveals

New research from Cornell shows vitamin B12 directly affects skeletal muscle energy production at the mitochondrial level. In aged mice, B12 supplementation doubled a key enzyme's activity, raising questions about whether marginal deficiency contributes to age-related muscle decline.

Mira Chen
Scientist examining petri dish with bacterial cultures in laboratory

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Close-up of magnesium supplement capsules with calming blue tones
Supplements

Magnesium and sleep: what the evidence says about the most recommended bedtime supplement

Magnesium has a plausible mechanism for improving sleep through GABA and NMDA receptors, but the trial data shows the effect is modest and largely limited to people with low dietary magnesium intake.

Margot Ellis
Abstract illustration of molecular structure or cellular biology
Supplements

NMN and NR supplements: what the evidence says about NAD precursors and aging

NAD levels drop by roughly half between age 40 and 70, and supplement companies are selling NMN and NR as the solution. The human trials show measurable NAD increases but inconsistent clinical benefits, and the regulatory situation for NMN remains unsettled.

Dean Okonkwo
Chrome dumbbells organized on a rack in a modern gym
Supplements

Creatine monohydrate: what the evidence says about the most studied supplement in sports

Creatine monohydrate is the most studied sports supplement in history. It works reliably for strength and power, shows emerging promise for brain health, and costs pennies per gram. Here is why the more expensive forms have almost no evidence of superiority.

Rafael Costa