Supplements
The latest from Supplements on Vitalspell.
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.
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.
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.
Ashwagandha and multi-herb formula both reduced stress in 60-day trial
A 186-person randomized controlled trial published in Trials found that a full-spectrum ashwagandha root extract and a multi-herb adaptogen blend each reduced perceived stress significantly more than placebo over 60 days, with the ashwagandha formula showing the larger effect. Sleep quality, restorative sleep, anxiety, and fatigue also improved, while mental alertness was unchanged.
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.
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Too Many Endurance Athletes Are Racing on Too Few Carbs, Study Finds
A 2025 study found non-elite endurance athletes consume roughly 20 percent fewer carbohydrates on race day than planned, with marathoners averaging just 22 grams per hour against guidelines of 60 to 90.
Low-dose oral NMN was safe and moved platelet counts in a phase 1/2 ITP trial
A 25-patient phase 1/2 trial published in Nature Medicine found that low-dose oral NMN was well tolerated in adults with steroid-refractory immune thrombocytopenia, with 20 percent meeting the primary platelet-response endpoint and 52 percent maintaining responses through week 8.
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.
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.
Lion's Mane extract showed no overall cognitive improvement in acute trial
A double-blind trial in Frontiers in Nutrition found that a single 3-gram dose of Lion's Mane fruiting body extract did not significantly improve overall cognition or mood in healthy young adults, though fine motor dexterity improved on the pegboard test.
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